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Happy February Coaches!
ONLY a few weeks till……. New England Championships ! There are limited entries available for distance day at the Boston Sports Institute on March 9, 2024. Swimmers can also enter one event, whether they scratch or swim it, they will then be able to swim on relays.
A really fun set for pre-taper (after a good warm up with some tempo and kicking) could be:
If there are 4 or more people in a lane, you could divide your lane into two heats @ 2:30. This is great practice for those shorter Masters mini-meets (where the events just seem to keep coming QUICKER than ever before!), but it is also great general conditioning. After an easy recovery pull, you could then repeat this set with fins and paddles on 4:00.
Nutrition Ideas:
The “Kelly Green” Salad - OHMYGOSHILOVETHISSALADSOMUCH! This salad is so versatile, because you can add almost anything you have hanging in your refrigerator, but can also be sautéed towards the end of its lifespan with eggs for a quick post-swim breakfast! I got the recipe from the blog of Dr. Mary Claire Haver, a menopause specialist in Texas. This salad is so good, even my 15 year old LOVES it!! But don’t tell them that it has fiber and tons of good nutrients!
New Favorite Salad Mix
Makes 3 Cups (I usually at least double it for my family. Don’t worry about the ratios being exact - it works out!!!!)
1/2 bunch of broccoli, rough stems removed and roughly chopped) 1/2 bunch of kale, stems removed and roughly chopped
4 Brussels sprouts, trimmed and cut in half
Whatever herbs you got…. mint, parsley, and basil (ok to omit)
- Get out your food processor and a large bowl
- Process each ingredient individually (you can do the herbs and kale together) and place in a large bowl.
- Once everything is in the bowl, give it a good stir
- Place the salad base in an air tight container, store in the fridge, and use in a few days
- Take some out, put in a bowl, add other ingredients and your dressing of choice….that’s it!
Some ideas of how to use the base…
- Southwestern: black beans, corn, tomatoes, cucumber, avocado, onion, chipotle ranch dressing
- Thai: baked tofu, snap peas, carrots, cucumber, red onion, thai peanut dressing
- Greek: chickpeas, tomato, cucumber, red pepper, red onion, olives, greek vinaigrette
- Caesar-ish: white beans, tomato, cucumber, roasted/boiled potatoes, onion, caesar dressing
- Apple Walnut: white beans, apples, walnuts, dried cranberries, red onion, balsamic vinaigrette
Reminders:
US Paralympic Swimming is offering several upcoming VIrtual Orientations for Swimmers and Coaches. I attended the January 7 online event to learn more about how to support my para swimmers with their classification process and also my older swimmers with limited vision or mobility. This is a great place to start if you are interested in learning more about Paralympic swimming.
US Para Swimming educational opportunities:
March 3 2024 Introduction & Orientation to Para swimming Virtual Workshop
May 5 2024 Introduction & Orientation to Para swimming Virtual Workshop
Para Swimming Coach Certification Program information
Code of Conduct:
USMS offers a template for creating a Code of Conduct (CoC) for your Masters group. While some of your facilities may have a Code of Conduct for the building/membership, consider creating one for your Masters group specifically. Creating a Code of Conduct presents your swimmers with clear expectations for behavior and sportsmanship, with an outline of procedures for violations.
Adult Learn to Swim:
On Sunday, March 9 from 1:00 - 5:00, I will offer an Adult Learn to Swim INSTRUCTORS class on the campus of Bard College at Simon's Rock in Great Barrington, MA. I will present the whole program that is usually offered by USMS and in taking part, you will be prepared to address most of the issues that people present when not knowing how to swim.
There will be no charge for this program, but if you want to make a donation to the college, that would be great!
This class will be offered as a way to get you and your teams ready to participate in April is Adult Learn to Swim Month and will focus on how to make that program work for your area. For 2024, my goal is to get as many programs on the west side of New England involved as possible - take this as a challenge!!
If you are interested in participating, please respond to this email. There will be 50 spots open for this program. Also, if you have questions, you can email them to this address.
Emily Mitchell
NELMSC Coaches Coordinator
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