P.O Box 280 Stittsville, ON K2S 1A4

SPLASH

Volume 5; Edition 19 Wednesday, March 29, 2006

QUOTE OF THE WEEK

You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try.
Kathy Seligman

UPCOMING EVENTS

Spring Invitational P1&P2 & Developmental – Montreal - April 1-2 – Platinum/Gold 1/Silver

OYO Long Course Sprints – Nepean Sportsplex - April 2 – Platinum/Gold 1/Silver not attending the Montreal meet

Cornwall Spring Meet – Cornwall Aquatic Centre – May 7 – Bronze and Gold 2

Festival of Spring – Nepean Sportsplex - May 12-14– Platinum/Gold1/Silver.

There has also been another Long Course meet added to the schedule Kingfish long course May 28^th 29^th open to all competitive swimmers.

PRACTICE CHANGES/CANCELLATIONS

Friday March 31^st – Platinum and Gold 1 morning practice, all swimmers attending a weekend meet should attend.

Friday March 31^st – Platinum and Gold 1 evening practice cancelled (Montreal meet).

Saturday April 1^st – Platinum and Gold 1 practice cancelled (Montreal meet).

Friday April 14^th – All practices cancelled. (Easter Break)

Saturday April 15^th – All practices cancelled. (Easter Break)

Monday April 17^th – All practices cancelled. (Easter Break)

COACHES REPORT

Head Coach Rob

This weekend our team travels to Montreal our bus leaves at 5.00pm be at the pool by 4.45pm to load the bus check out the itinerary on the club web page under upcoming events link.

Good luck to everyone this weekend it is going to be a busy one for everyone.

Summer program information coming soon.

Head Coach

Rob

Coach Liliana

There will be no change in the Silver group's practice on Friday, March 31. I will be going with a group of 5 Silver athletes to the Montreal swim meet. All of the other swimmers will attend the usual Saturday morning practice.

All swimmers who are going to Montreal for this weekend should bring extra swim suits, goggles, and towels. Don't forget a bottle with water or juice, and team T-shirts and/or sweaters. I'll have GAC swimming caps with me for anyone who needs one.

Just a reminder, the development group's warm up (for the Montreal swim meet) starts at 1:00 pm, so everybody should be on the deck at least 15 minutes earlier to start the warm up on time.

Everybody is excited to go to this swim meet. Swimmers, because it is a swim meet in the Olympic Pool, in another province and parents along with coaches to see the progress of the kids after a month of hard work in practice.

I wish everybody success and very good results in Montreal!

Liliana – Coach

Update from the Board of Directors

The upcoming weekend is certainly a busy one with the Platinum, Gold 1 and Silver groups traveling to Montreal this weekend for a fun filled weekend at the Olympic Pool facility. The team will have many fans in the stands as there are quite a number of parents traveling down to enjoy the meet and beautiful Montreal. No doubt there will be shopping!

Those unable to attend the Montreal meet are at the OYO meet here in Ottawa, which promises to kick off the Long Course season with a bang.

Good luck to all and let’s HEAR THE CHEER!

GO GAC!

Kathy White

President

Fun Facts: Make sure you take in enough calories!

How does lap swimming compare with other aerobic workouts?

Question: How does lap swimming compare with other aerobic workouts? Does a mile of swimming equate at all with a mile of running?

Answer: When comparing different activities in regard to fitness benefits, we’re really talking about how much energy is required for each one. You can imagine that this varies dramatically depending on age, sex, size, weight, body composition, fitness level, and exercise intensity. Ultimately though, we can estimate how many calories are burned during exercise by measuring the amount of oxygen consumed during it.

If you’re moderately well trained and competent in the activities that you’re choosing, and you’re going to exercise just as intensely during each session, then it comes down to the amount of muscle mass involved and how long you perform the exercise for. Don’t look at it as “2000 meters of swimming equals one mile of running.” Rather, gauge your exercise by the amount of time spent on task.

In swimming, skill and technique significantly impact energy expenditure. Most people know how to run and ride a bike with reasonable economy, but it takes years of practice to be able to swim properly. Therefore, someone who is very inefficient in the water may be burning more calories per minute than someone who has beautiful technique. Also, experience comes into play. If you’re not familiar with swimming, it may feel like you’re working extremely hard and burning a lot of calories, but in reality you may only working at a moderate intensity. One more difference with swimming is that if you’re monitoring your heart rate, you’ll see lower heart rates at given intensity levels, compared with running or cycling. This is due to the physiological response to exercising in a horizontal body position, and in a buoyant environment. The heart can pump more blood easier since it doesn’t have to overcome the forces of gravity to distribute it, as it does when you’re standing up.

I’ll give you some general values for an average-sized adult (125-150 lb woman, 140-170 pound man), in kilocalories burned per minute of exercise (kcal/min), which directly relates to the number of calories you eat each day. Realize that for larger and older individuals, and higher intensities the value will be at or above the high end of the given range. Likewise, for smaller, younger, or easier exercise intensities, the value will be at or below the low end of the given range.

Swimming:
At a speed of 1:15 per 100 yards, you’re likely burning between 15 and 25 kcals per minute of actual swimming time. Therefore, one hour at this intensity would burn roughly 900-1500 kcals. These values confirm that swimming is one of the best all around exercises available, due to the large number of muscle groups heavily involved.

Running:
Running at 8:00 per mile will generally use 11-20 kcals per minute, while a speed of 6:00 per mile (fast!) will use 14-25 kcals per minute. So an hour at 8:00 per mile garners a consumption of 660-1200 kcals, while an hour at 6:00 per mile uses between 840 and 1500 kcals. Values are slightly lower than those for swimming since you’re not using your upper body muscles to the same degree as while swimming.

Cycling:
At 10 miles per hour, you could expect to use anywhere between 6 and 10 kcals per minute, while at 20 miles per hour you may see a consumption of 15-20 kcals per minute. So for an hour of cycling, this ranges from 360 to 600 kcals at the lower intensity, to 900-1200 kcals at the higher intensity.

Goulbourn Aquatic Club - 2006 Long Course Schedule

Spring Invitational P1&P2 & Developmental - April 1^st & 2^nd

Olympic 50m pool – Montreal - Silver/Gold 1/Platinum

OYO Invitational Long Course Sprints – April 2^nd

Nepean Sportsplex- All Silver/Gold 1/Platinum not attending Montreal meet

Cornwall Spring Meet - May 7^th

Cornwall Aquatic Centre – Gold2/Bronze

NKB Festival of Spring - May 12^th & 14^th

Nepean Sportsplex- Silver/Gold 1/Platinum Qualifiers

KSSC – Developmental Meet – June 4^th

Kingston- Entry Level (Bronze/Gold 2)

EOSA – Long Course Regional Championships - June 9^th – 11^th

Nepean Sportsplex- Silver/Gold 1/Platinum Qualifiers

Ontario Junior Provincial Championships – July 6^th – 9^th

Nepean Sportsplex- Silver/Gold 1/Platinum Qualifiers

*** An additional Entry Level Meet will be added when it is confirmed ***

TEAM EQUIPMENT

In stock team equipment can be purchased by contacting Sheri by phone, e-mail, or at the pool on Saturday mornings from 7:30-8:30am. We currently have polyester suits and custom team bags in stock as well as two second had team jackets size 10-12 and 14-16. Please contact Sheri at 836-8235 or e-mail at s_coughlan@sympatico.ca

Parents may have noticed that the GAC caps and Team Suits are fading quickly, this is due to high chlorine levels as well as daily use. The caps are latex and will eventually break down, therefore it is suggested that swimmers keep their Team Caps and Suits solely for swim meet use and purchase training suits and caps for daily use. It is also a good idea to have an extra GAC cap on hand at meets in case of rips and tears.

Goulbourn Recreation Complex

Lifesaving and Leadership Courses for Spring 2006