JCSC Resources

This page contains information pertinent to a healthy lifestyle for our swimmers. It contains links to JCSC season highlights from past years, nutrition information, guidelines to preparing for meets, dryland workouts, links to companies where you can order suits, workout equipment and videotapes, JCSC recipes and more.

In Case of Emergency
The SAC pool phone number is 471-3305. Let the phone ring for a long time and eventually (hopefully) a parent will hear it and answer.

Season Highlights
Check out JCSC from 2002 through last year - Season Highlights

Board of Directors
All aspects of the Jefferson City Swim Club operation are overseen by the Board of Directors - Board Members

Documents
This page contains our registration form, vacation workouts, etc. - Documents

Online Resources
A quick list of current online tools (i.e., registration, swim wear, etc.) - Online Resources

Recipes
Find team favorite recipes or quick morning fuels - Team Recipes

JCSC Mail
Our mailing address is:
   JCSC
   P.O. Box 744
   Talbott TN 37877

Nutrition and Swimming
Please remember how quickly a person depletes their glycogen stores when exercising and that low glycogen stores cause fatigue. Swimmers need to eat/drink carbohydrates as soon as possible after working out. They also need to keep hydrated while working out. Instead of drinking plain water, a sport drink that has carbohydrates in it will help replenish a swimmer's carbohydrates.

Eating for a Healthy Life
NOTE: Serving sizes are smaller than you might think. You really can eat the whole thing.

Nutrition Table

GREAT CHOICES	Food Group	Daily Servings	GOOD CHOICES
	Carbohydrate (Bread)	8 – 15 servings
· Whole-grain breads · Bagels · Hot and cold whole-grain cereals, no fat added · Pretzels · Air-popped popcorn · Eggless Pasta · Corn tortillas · Brown Rice · English Muffins	Serving Size Examples: 1 slice of bread, 1 oz. of cold cereal, 1/2 cup of cooked cereal, 1/2 cup of rice or pasta		· Crackers with less than 2 grams of fat/serving · Ready-to-eat cereals with less than 2 grams of fat/ounce · Waffles and pancakes · Egg noodles · Flour tortillas · White rice
	Vegetable Group	4 – 6 servings
· Fresh or frozen vegetables, served raw, steamed., or microwaved without butter, oil or sauces	Serving Size Examples: 1 cup of raw, leafy vegetables, 1/2 cup of cooked veggies; 3/4 cup of juice		· Canned vegetables · Juices
	Fruit Group	3 – 5 servings
· Fresh fruits · Frozen fruits without added sugar or syrup	Serving Size Examples: 1 whole fruit, 1/2 cup of chopped fruit, 3/4 cup of juice		· Dried fruits · Juices · Canned fruit packed in juice or water
	Milk Group(Calcium)	2 – 3 servings
· Nonfat milk, yogurt, sour cream, cottage cheese, cream cheese, and processed cheese · Nonfat dairy desserts such as frozen yogurt, pudding, and mousse mixes	Serving Size Examples: 1 cup of milk or yogurt, 1 1/2 oz. of natural cheese		· Low-fat dairy products, such as 1% milk, buttermilk, and yogurt · Low-fat dairy desserts containing less than 2 grams of fat per 4 oz.
	Meat / Protein Group	2 – 4 Servings
· Chicken or turkey breast (no skin) · Low-fat fish like haddock, flounder and halibut · Fish high in omega-3 fats, salmon and mackerel · Egg whites · Nonfat egg substitutes · Dried beans, peas, and lentils	Serving Size Examples: 3 oz. of cooked meat, fish or poultry; 1 egg; 1 1/2 cups of cooked dried beans; 2 tbsp of peanut butter		· Dark-meat poultry without skin · Shrimp and other shellfish · Lean meats with visible fat trimmed off, such as pork loin, 95% lean ground beef beef top round or eye of round, lamb leg, venison.

	Fats, Oils and Sweets Group	3 – 5 Servings
· Monounsaturated fats like canola, olive, avocado and peanut oils			· Polyunsaturated fats like corn, sunflower, safflower, and soybean oils

Still Hungry? Here are some tasty (and nutritious) snacks
For super swimmers like you, snacks aren’t just a treat, they’re a must. But don’t load up on junk. Try these nutritious snacks that travel well in a backpack.

Crackers
Health Valley fat-free whole-wheat crackers,
Honey Maid low-fat graham crackers,
Nabisco reduced-fat Triscuits

Cookies
Nabisco Fig Newtons,
Quaker Fruit and Oatmeal bars,
Kellogg’s NutriGrain bars

Fruit
Apples, bananas, oranges, raisins, grapes, dried apricots

Vegetables
Carrots, celery, fennel, cauliflower, broccoli

Cup of:
Cereal, soup, chili, potatoes, noodles, rice and beans, noodles, couscous, mashed potatoes, rice, couscous, falafel, tabbouleh

Cheese
Low-fat mozzarella sticks

Bagels
Whole wheat

Yogurt
Any low or non-fat variety sweetened with sugar (you can use the carbs).

Getting Ready for the "Big" Meets

Guidelines for Tapering to Peak Performance
* Parents Please Read *
1. You will swim gradually less yards, some slower and some much faster. This will vary from swimmer to swimmer before SMI and City Championships.
2. PLEASE STOP: Extra dryland training, running, soccer, basketball, thumb wrestling, skateboarding, mountain climbing and juggling unless approved by me.
3. REMEMBER: You won’t be great or feel great everyday. Your body will continue adapting so be sure you adapt your mind, too, by being positive. Our goal is to be great at the big meet.
4. You will gradually change strength work to stretching.
5. You will practice patterned breathing more and more.
6. You will focus on advanced stroke techniques (relative to the individual).
7. You will practice starts, turns and finishes with intensity. (All of these should be practiced everyday anyway.)
8. PLEASE REST/EAT/DRINK (sounds tough right?) No late nights; naps are great. Eat/Drink well.
9. PLEASE ATTEND : You cannot taper or improve of you are not there.

Practical Tips for Championship Meets Preparation
1. Rest - Rest is a patterned behavior, built on regular habits. If the swimmer is exceptionally tired, then more and more bed rest is essential. Sleep the night before - the night before the big meet is the most important.
2. Relax - Be confident in what you have done and what you are doing.
3. Rehearse - Swimmers need to establish specific patterns of behavior by getting up, working out, eating and allowing for rest at certain times and then sticking with these patterns. Swimmers should mentally rehearse the start and the entire swim, visualizing themselves swimming their race, focusing on good turns, and having a strong finish in precise detail. (We coach using verbal pictures and key words – use them.) Rehearse the crowd conditions and whatever else may be a factor in the competition.
4. Nutrition (All Season) - High protein even with a supplement if necessary for older swimmers. Balanced diet. Watch junk calories. Increase carbohydrates starting 2 days before a big meet. Don’t expect to improve much if you run your engine on flaky fuel – try high octane, you’ll like it. SEE NUTRITION TABLE above.
5. Vitamins and Minerals (All Season)
Take a quality multi-vitamin. Add Vitamin C and E at least as a supplement for longer yardage / older swimmers. Add Calcium Citrate if you don’t drink milk.
6. Goggles - Note to 12U Boys: These are really not slingshots ! If your goggles get lost or break you cannot see or breathe as you practiced. Plan for the worst - extra goggles/extra straps in your bag are a good idea. Be smart - don't have extras that you aren't used to. Find a type that works and stick with it.
7. Fluids - Dehydrated muscle mass (as indicated by persistent yellow urine color) is 10 – 30% less responsive ( flex stretch cycle ). You all know what to do and as you taper and swim in big meets it becomes even more important.

Swimsuits and Work Out Equipment

Practice Suits
Swimmers do not need to buy a team suit until spring. We have fittings and place an order in mid May. We actually encourage our swimmers to save their team suits for the meets so as not to wear them out. Buy a less expensive training suit for workouts.

● Swim and Tri is located at 5905 Kingston Pike, Knoxville. Phone: 865.558.0084, www.swimandtri.com

● JAWS is located at 9216 Kingston Pike, Knoxville. Phone: 865.531.2119, www.jawsswim.com

● Agonswim sells "grab bag" suits - you don't know what color you will get. They may be misprints or over runs from other teams, www.agonswim.com

● Kiefer has suits and equipment, www.kiefer.com

Pay close attention to the method that each manufacturer recommends for sizing. Agonswim is drastically different in sizing than Tyr or Speedo. If you know of other stores or websites that sell good suits, please let us know.

If you are interested in obtaining StretchCordz for your own personal use, check out Kiefer's online catalog . They also have many other items of interest to swimmers.

Resources on the Web
Fuelin’ & Movin’ SPORTS’ A link that supplies nutrition and exercise education. (The links from this website don't work with Netscape or Mozilla, but work fine in Internet Explorer).
Gatorade Sport Science Institute (GSSI) This site has excellent reviews of products and articles written by leading exercise physiology/sports nutrition authorities. There are some swimming specific articles.

Dryland Training Program

Basic Power Exercises: Beating Gravity
Start here to avoid injury and develop a great strength foundation

A. Core/Abdoninals

1. Crunches
2. Bent Knee Sit-ups
3. Alternate Knee Sit-ups (straight knee)
4. Leg Lifts (6 count flutter)
5. Leg Left Scissors
6. Pike Sit-ups

B. Upper Body
Pushups are done from the knees at first, graduate to feet over time.

1. Hands ser under shoulder
2. Wide set hands
3. Oblique push up (body at 45° to shoulder)
4. Stagger Push up (one hand back from shoulder 6-10 inches so it's in line with the bottom of your chest; 1/2 of reps with each hand back)
5. Pyramid push up (push back up, hips towards ceiling; straighten knees to get all the way up)
6. Rotation push up (as you come up shift your weight to one side; pick up the other arm and straighten it as you rotate your body to that side. Rotate until your arm is perpendicular to the floor. Replace your hand, lower yourself back down and then repeat to the other side).

C. Full Body

1. Jumping Jacks
2. Jump Rope|
3. Arch up/Inverted
4. Bikes
5. Leg Thrusts (jump to extension from 90° knee bend)
6. Squat Thrusts

Recommended Workouts: Stretch for 5 minutes FIRST
All exercises are in triad format: max; ½ max; ¼ max.
2 exercise series per workout; rest as needed between exercises.

        LOW: A1, B2, C1, A4, B3, C3
        MID: A2, B1, C2, A5, B5, B6
        HIGH: A3, B4, C4, A6, B6, C5

Start “LOW” 4x/week (one day in between); work up over time in level of difficulty and to 6x/week. Finally mix all for variety. Keep pushing max.