P.O Box 280 Stittsville, ON K2S 1A4

SPLASH

Volume 5; Edition 29 Friday, June 18, 2006

Quote of the Week

" The thing always happens that you really believe in; and the belief in a thing makes it happen."

Coach Rob

You’re Invited to the GAC Year End BBQ Bash!

Saturday June 24, 2006

11:00 a.m. to 5:00 p.m.

17 MacGregor Lake Rd., MacGregor Lake

Vals des Monts, Quebec

(cottage of Kathy & Jeff White - approx. 50 mins. from Stittsville)

Prizes! – Awards! – Water sports!

Hamburgers – Hotdogs - Salads

RSVP to gac@bellnet.ca or 726-7901

Map with directions to follow RSVP

UPCOMING EVENTS

PRACTICE CHANGES/CANCELLATIONS

We are now approaching the end of the season I hope everyone has a safe summer.

Platinum and Gold1 Last Practice Friday June 23^rd

There will be no morning practices from now until the end of the year.

COACHES REPORT

Head Coach Rob

What great end to the season EOSA long course produced some amazing results. Many of our swimmers making finals and personal best times there were so many great swims that it would be unfair to select one swimmer.

Well done to everyone who attended the meet.

Thanks to all parents and swimmer for their support through the a season that saw many changes. The coaching staff for next season are looking forward to working all swimmers in all areas of our program helping everyone achieve their personal goals. With the introduction of the Sears I can swim program to our club development program will be as good or better than other programs offered throughout the city.

The coaching staff would like wish everyone a safe summer and would like to see everyone at our team BBQ on the 24^th .

Our summer program starts on the 19^th of June and will run through until July 29^th.

Head Coach

Rob

Coach Liliana

Our swimmers finished their last competition of the season with very good
results. The Silver group got 33% of the team's points with our 12 and under
kids contributing 202 points of the total 326.5 team's points! Wow!

Justin Elchakieh got silver medal in 50 breaststroke and an 8th place
in 100 breast. Alexander Lightbody got bronze medal in 50 back and 7th
place in 100 free, 100 back and 50 free. Joey Coakeley got a fourth place in
50 back and took off 16 seconds in 400 free. Emmie Page improved a ton
getting Personal Best times in all the events. She took off 4 seconds in 50
back, getting a new regional qualification time.

Congratulations to all the kids participating at the Long Course Eastern
Ontario Championship and to their parents who supported them.

Thank you.

Liliana

Tip of the Week: Drink Water

Whether you are a competitive swimmer or a fitness swimmer consider adding the following New Year's Resolution to your list: "In 1994 I will start and keep a swimming diary."

A swimming diary is a notebook you use to help you keep tabs on where you are, what you are doing and where you are going in the sport of swimming. Get into the habit of taking notes on a workout by workout basis.

If you've never done this kind of thing before you might start with simple, easily quantifiable items like total yardage for the workout, stroke counts, fastest times, T-30 performances, heart rates etc. As you get used to jotting down a few notes after each workout you might include comments on other things - your emotional and physical states, what you've been eating, amount of sleep, resting heart rate, stress level at work etc. Include your perception of how these relate to that day's workout or your performance in competition. Put down your goals and make notes on your progress toward those goals.

"Why would I want to do that?" you ask. "I spend more time than I can afford at this swimming thing as it is," you say.

Quite simply, it will make the time you spend in the water more productive. This happens for a number of reasons:

1. You will be more aware of what you are doing in the pool during every workout. Things that were barely on the periphery of your consciousness in the past will come sharply into focus if your goal is to gather useful information. You will find that the mere fact that you will write something down will make you more alert to it - that's half the reason you were drilled to take notes in school.

2. Abstract concepts become clearer. Concepts that you have a marginal grasp on will tend to sort themselves out when you have to verbalize your thoughts. This typically elicits questions you need further input on. Write the questions down and then make a point of cornering your coach to get the answers. Write the answers down. It is a natural fact that people learn more rapidly if the information they get is in response to questions they have asked.

3. You will leverage your time. If you learn something valuable during a workout, a meet or a conversation with your coach or another swimmer, write it down. Then read and reread your diary regularly. It is a hundred times easier to recall a hard learned but deeply buried lesson by using your diary to pry it loose than it is to re-learn that same lesson by undertaking another round of trial and error and countless hours in the pool.

Some hints on starting your diary:

Ø Get a medium sized notebook - small enough that you don't endure undue physical hardship in bringing it to workout every day. It should have pockets so you can conveniently store good articles, entry forms and other useful or important swimming papers

Ø Store it in a heavy duty Ziplock bag or similar waterproof container.

Ø Buy several pens with water proof ink. Perhaps include a high lighter pen.

Ø Start simple, build slowly, express yourself and ask lots of questions.

Ø Remember, there is no wrong way to keep a swimming diary save for not keeping one at all.

Coach Rob

Update from the Board of Directors

Hello to All,

EOSA Championships this past weekend sure did provide us all with some exciting moments. Great job guys, you make us all proud to be part of your efforts. Don’t forget to look at the photos in the photo gallery!

The season is winding up and on behalf of the Board of Directors and Coaches I would like to thank you all for your support. We wish you and your families a safe and happy summer holiday.

On behalf of the entire Club I would like to thank our coaches Rob Beattie and Liliana Rusu for their support, guidance and unwavering loyalty during an undeniably trying and demanding season. Rob and Liliana both pitched in to do whatever it took to keep the GAC on track and made efforts that far exceeded the compensation of their contracts. For this we will always be grateful. Thank you.

I would also like to thank the volunteers who gave their time and support during our ‘transition’, without which we would not be at the point of holding elections to the Board of Directors. Susan Coakeley, Rejean Paquet, Johanne Fauvelle, Debra Ferrar (Barker), Eugene Brumar, Joseph Elchakieh & Greg McPherson, thank you. To those of you who volunteered on behalf of the GAC at our own meets and at meets around the region thank you so much for your efforts, they are much appreciated!

To my fellow Board members, Mary Raphael and Carole Houde, thank you does not seem adequate enough for your support, faith and trust in me. Who knew it would take more than 10 hrs. per week! Mary and Carole put their lives on hold this past six months to see the GAC into the future and we thank you both.

This will be the last SPLASH of the season, please continue to watch the web site for further developments.

Please remember, the General Meeting, Thursday June 22, 2006, 7:30 p.m. to 9:00 p.m. at the Goulbourn Township offices at 2135 Huntley Rd. Come out and meet the new Board of Directors (with your approval of course).

Also, keep in mind the year end BBQ RSVP (I need to know numbers by Wednesday June 21). Maps and directions will be e-mailed next week. Could you please let us know if you could bring a salad or dessert? That would be great. Thanks and we hope to see you there!

Have a great week everyone,

The next General Meeting is to be held at the Goulbourn Municipal Offices, 2135 Huntley Road (Main St. Stittsville turns into Huntley Rd. at Flewellyn) on Thursday June 22, 2006 from 7:30 p.m. to 9:00 p.m. The Agenda for this meeting is as follows:

Agenda

1) Introduction

2) Ratification of By-Laws (posted on the website under ‘Board of Directors’ on Home page at csca.org/gac)

3) Financial Statements

a) Balance as at Sept. 2005

b) Fiscal year 2005-2006 – Balance as at February 28^th, 2006

c) Projection to June 30, 2006

4) 2006-2007 Board of Directors Approval

5) GAC 2006-2007 General Overview

This meeting is for all members of the GAC. Please come out and be informed on Club business. Hope to see you there!

Kathy White

President

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

Go Kingfish Long Course Invitational – May 27^th & 28^th

Monpetit Hall University of Ottawa - 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

TEAM EQUIPMENT

In stock team equipment can be purchased by contacting Johanne Fauvelle by phone, e-mail, or at the pool on Monday, Tuesday, and Thursday evenings from 5:00-5:30pm. 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 Johanne at 831-9605 or e-mail at rejeanp@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