Goal Sheets

The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

13 and Over Swimmers - Sign up for your pre season goal meetings at the Y!  If you need a copy of your goal sheet to fill and bring with you...CLICK HERE

13O News

Sign Up for your Pre-Season Goal Meeting at the YMCA!

Current Team Roster

Below is a current list of team members who are returning in good faith or who have accepted their invitation to the 2010/2011 Season!

N. Aguero
M. Alrefaai
G. Amend
H. Amend
C. Barrett
S. Barrett
T. Barrett
A. Belej
M. Berger
C. Bocklet
A. Boehm
A. Bowden
A. Braozowski
M. Buckley
R. Calatroni
M. Cappucci
J. Carlson
S. Chaslow
C. Chazen
K. Clark
M. Clark
T. Clark
T. Clark
L. Clarke
H. Corcoran
B. Cortese
S. Costello
S. Coull
M. Covino
W. Covino
D. Coxson
J. Crater
S. Crater
K. Cree
A. D'Costa
S. de Keyzer
M. Degnan
J. deVarenne
S. Devlin
C. Divito
M. Donald
C. Duemling
C. Duemling
F. Dunn
J. Eeien
H. Farrell
M. Fehrenbacher
B. Fick
. Fowler
C. Foy
M. Garcia-Kenny
E. Gates
M. Gates
T. Grahling
N. Gritz
P. Gulati
J. Habib
A. Hansen
H. Harkins
M. Healey
E. Healy
J. Hobbis
M. Holman
C. Horsey
J. Horsey
K. Hughes
E. Karpinski
R. Kelly
W. Kelly
K. Kennedy
E. Klarlund
E. Klarlund
E. Lamb
O. Lamb
P. Leger
M. Leone
S. Liu
M. Lucas
S. Lucas
T. Lynch
A. Lyons
D. Macchia
L. Macchia
W. Macchia
C. Mahoney
C. Markey
M. Markey
E. Martine
R. Martynowicz
T. Martynowicz
E. McGovern
T. MCKINNON
T. McNally
E. McTague
T. McTague
S. McVeigh
C. Mulligan
S. Nahvi
E. Nielsen
A. O'Keeffe
A. Patrick
S. Penrice
M. Perino
M. Piechnik
S. Pike
M. Polemani
T. Pontius
M. Psomas-Jackloski
K. Purschke
F. Rauch
E. Reigle
J. Rendina
J. Rendina
M. Robinson
E. Rogers
S. Rogers
T. Rondepierre
E. Schuszler
N. Sinha
C. Stern
S. Stern
M. Sullavin
D. Sullivan
A. Suter
K. Suter
C. Sweeney
G. Taddeo
G. Taylor
S. Taylor
C. Tempest
N. Tingley
Q. Tomaro
B. Turner
W. Turner
K. Visco
A. Walker
K. Wang
C. West
J. West
N. Willis
A. Xu
K. Ziegler
J. Zietsman
M. Zietsman

BEST TIMES

 Team Records for Short Course Yards...CLICK HERE

Team Records for Long Course Meters...CLICK HERE

Nutrition

NCAA student athlete nutrition:
www1.ncaa.org/eprise/main/membership/ed_outreach/nutrition-performance/student/nutrition.html

From the MAY handbook
Nutrition for athletes is very important. What we put into our bodies is the fuel that provides us with energy. Athletes need to be more aware of maintaining a healthy diet in order to maximize performance over an entire season.

Along with some common sense we will use basic information and guidelines to follow.

Four Basic Food Groups (everything else is just filler)
Milk and Milk Products
Meat and Protein Products
Fruits and Vegetables
Whole Grains and cereals

• 1 Serving size of protein should be the size of athletes’ palm.
• 1 Serving size of loose food should be the size of the athletes’ fist.
• Milk is an exceptional drink AFTER practice.
• Whole grains (try buckwheat and quinoa for extra protein rich grains) are like rocket fuel for an athlete.
• Fruits and Vegetables can be consumed whenever and wherever and should be used as delicious snacks. See what is cheap at the grocery store, which is what should be in season.
• The more colorful a meal the greater the variety of nutrients.
• Athletes should have 1 serving of protein at least twice at day. (Not including Milk)
• Athletes should have 1 serving of whole grains at least twice a day.
• Athletes should eat as many delicious fruits and vegetables as they feel necessary.

Coach John's Favorite Sites

www.floswimming.org/   ~~ the Youtube of the Swimming World

www.goswim.tv/ ~~ Another great website for technique tips, photos and practice ideas!

www.usaswimming.org  ~~USA swimming home page.  A collection of swimming facts, results, the latest news on whos swimming fast and where they are doing it!!  A special swimmers' section, and parents' section.

njswim.org/ ~~ NJ Swimming home page.  Information about New Jersey USA Swim meets and other local information.

www.startinglinesports.com/ ~~Starting Line Sports in Madison has all the gear you need if you need something quick.

swimnewjersey.com/ ~~ Our team supplier!  You can find all of your necessities here!

www.hcs.harvard.edu/~swim/links/big_list.html ~~ The most comprehensive swimming hyperlink database on the web!

www.madisonareaymca.org/index.php - Our YMCA!