Welcome to Loyola Blakefield Aquatics Inc. (LBA). This handbook will assist you in your relationship with the team. Please do not hesitate to ask if you have any questions.

Loyola Blakefield Aquatics (LBA) is a year round aquatics program, dedicated to advancing aquatic sports. LBA is entering it's 1st year of providing a program to swimmers who wish to improve their swimming skills by training year round.

Competitive swimming is a wonderful activity for everyone, and is a sport the entire family can get involved with. The competitive philosophy at LBA is to allow our swimmers to set goals for themselves and then compete against their own past performances to achieve their goals. With this approach our swimmers learn self-motivation to achieve their goals, and personal pride once their goals are reached. The self- motivation and personal pride our kids gain from swimming, has a positive influence on their school work and other activities. In a time when there can be so many negative influences on our kids, we feel very fortunate and proud to provide a program that can play such a positive role in our kids lives.

Loyola Blakefield Aquatics Inc. was established to advance aquatic sports.. The objectives of the club are:

LBA has the tools to provide each of our swimmers with the required skills and conditioning to be successful at any level of swimming. All that remains is for each swimmer to determine how good a swimmer they want to be and then do the necessary work to reach their goals. These goals can range from lowering their time to making a BB, A, AA, AAA, AAAA to qualifying for the Md. Zone Team to qualifying for Junior or Senior Nationals. New swimmers and parents need to understand that as a swimmers goals increase so does the commitment of time and energy to reach those goals.

LBA and it's swimmers are all members of United States Swimming (USS), which is an organization made up of 2,500 swimming programs across the country. USS is the national governing body for the sport of swimming. USS is responsible for establishing the rules and regulations used to govern the activities of it's member organization. USS is committed to the improvement of swimming throughout the United States. As part of this commitment USS provides educational programs and services to it's members, provides training for USS certified coaches and is the governing body for USS sanctioned meets at the regional and national levels. USS is also the administrative body for the Olympic team and the Olympic Training Center in Colorado Springs.

As a member of USS we are committed to provide opportunities for everyone interested in swimming, so they can grow and succeed in the sport. USS has established national time standards for all ages ranging from "B" times to "AAAA" times. These time standards provide goals for our swimmers to achieve, and allows our swimmers to compete in meets based on time standard and age so our swimmers are competing against children of similar age and ability.

All LBA team members must join USS if they wish to practice with the team. USS Registration provides the required insurance and must be completed before a swimmer can swim at practice or at a meet. Each membership must be renewed annually on January 1st, the cost is $45.00. As part of this cost you will be sent a copy of the "Splash Newsletter" published by USS, which provides information about USS swimming on a national level.

LBA was started in April of 1998. There have always been great swimmers who have swum for Loyola High School. These swimmers have swum for a number of USS teams including NBAC, CAA, EST, and TY. With the formation of LBA swimmers at Loyola have been given the opportunity to train year round with a team they can call their own, Loyola Blakefield Aquatics Inc. No longer do swimmers have to go back to other USS teams after their high school swim season has ended. These swimmers can continue to train as a cohesive group at Loyola. L.B.A. invites non-Loyola Blakefield students for the 1999/2000 season and beyond.

Loyola Blakefield Aquatics has had swimmers qualify for Summer and Winter Zones, Junior Championships, Sectionals, and 1 swimmer named to the All-American list for the 15K USA Open Water Swim.

Team functions, fundraisers and swim meets all bring swimmers, parents and coaches together to provide an atmosphere of cooperation, unity and stability during the crucial years of a swimmer's development. Athletic programs provide valuable lessons on many practical levels such as team work, sportsmanship, winning, losing, and dedication to task. Through Loyola Blakefield Aquatics Inc., swimmers learn self-discipline, build self-confidence and develop qualities which enable them to become responsible students, adults and productive citizens.

A Loyola Blakefield Aquatics Inc. swimmer should understand that membership and participation on the LBA swim team is a privilege and not a right. A swimmer must abide by all rules, policies and procedures as set forth by the coaches and Board of Directors. A swimmer must be respectful and accountable for personal and LBA property whether at home or away. A swimmer should demonstrate a sense of loyalty and pride by maintaining high academic standards and by participating in all LBA functions. A swimmer should demonstrate high standards by showing an exemplary attitude and positive work habits, and be aware that, as a member of LBA, their actions are a reflection on their family, community, and the Loyola Blakefield Aquatics Inc.

LBA is a nonprofit organization that is governed by a Board of Directors. The Board of Directors is made-up of not more than 10 members of which the Head Coach is included. The Board of Directors is responsible for the management of the team to ensure the direction and goals of the club are consistent with what has been established in our by-laws.

The Board of Directors is not responsible for making coaching decisions. The Board of Directors does however set the pay for the coach/coaches. Coaches will be hired by the Head Coach with the Board determining the salaries if any.

The Board Meetings are open to everyone, if you have some suggestions come share them with us. We are sure there are ways to improve what we are doing, but we need people to get involved. Remember, we all want what's best for our swimmers, so let us work together.

President- Kevin Murphy Vice President/Fund Raising - Joseph Brugh

Treasurer - Sandra Kelsey

Secretary - Laura Wheeler

At Large - Jim Comber At Large - Bob Brannan  At Large - Mark Broderick At Large - Blair Taylor

Coaches - Barbara Bellamy, Mike Raley, + Keith Schertle....New Board chosen September 2001.

Loyola Swimmers: $375.00 a year which does include the USS Registration Fee.

Non-Loyola Swimmers: $625.00 a year which does not include the USS Registration.

Ask about the FAMILY rate.

LBA, like most nonprofit organizations, finds it necessary to raise funds through some sort of fundraising. Presently we are seeking some sort of corporate sponsorship. If anyone has any suggestions or knows of a business that would like to help sponsor LBA please come forward and assist the program. Our fundraising activities allow us to do the following:

Ideally, it would be nice to set up a travel fund in order to help alleviate expenses for swimmers and coaches to travel to meets. As most people already know or will find out, travel expenses to swim meets can become quite high. It would be great if LBA could help reduce the costs of these meets for swimmers who have put time and effort into improving their swimming and improving the club. These travel meets could include but are not limited to Zones, Juniors, And Senior Nationals.

The most fundamental concept in swimming, or in any sport, is the triangular relationship between the coach, parent and athlete. A strong triangular relationship produces the best results for the swimmer's swimming development and overall maturity. The triangle collapses when one of the parties fails to fulfill its responsibilities or when one party attempts to take over the responsibility of the other party, usually with good intentions.

Parents need to work with the coach to develop this strong triangular relationship between the coach, parent and athlete.. If there is confusion in this relationship and Parents try to grapple with issues themselves, without guidance from a coach, some parents can jeopardize a good parent-child relationship. A strong coach-parent-swimmer relationship helps reinforce a good parent-child relationship. Please try to develop a dialog with your child's coach so you can build this relationship.

It is not the intention of any LBA coach to advise a parent, or parents, on how to raise their children. No one understands the parent-child relationship better than a parent. In an athletic environment, human nature often prevents a parent from remaining detached and objective in matters concerning their children. All of the LBA coaching staff were competitive swimmers at one time and had to deal with the issues you may be confronting. If you have questions or concerns please get them involved so they can help.

Everyone involved in this type of training program must realize that each individual learns at a different rate and responds differently to the various methods of presenting skills. The slower learner obviously takes more time to learn, and requires more patience on the part of the parents and coaches. Each swimmer will reach their goals at a different rate. Parents need to keep the sport of swimming in perspective and realize the ultimate swimming goal for a parent should be a swimmer that is self- motivated, self-confident and feels good about themselves and the goals they achieved.

In an effort to help parents to keep their child's swimming development in the proper perspective, we have prepared a list of commonly asked questions and answers.

When an athlete first joins the team and starts practicing, it is possible for them to swim worse instead of better. There is normally a period of adjustment time both physically and mentally. Swimmers are learning the system, the coaches, and the other swimmers.

As training proceeds in the Pre-Senior and Senior groups, more stress is placed upon the swimmer's muscles. The muscles break down under the demand of additional work which explains an initial lack of improvement. As the need for improvement is realized, the muscles gradually strengthen, and the athlete's performance gradually improves. Furthermore, skill techniques are continually evolving and faster techniques are continually being developed.

Plateaus occur at one time or another in every swimmer's career. Plateaus can happen in competition and in training. A plateau signifies that the swimmer has mastered lower-order skills. It is important to explain to the athlete that plateaus occur in all fields of physical learning. The more successful athletes are those who work through these momentary delays in improvement and go on to achieve greater performance and approach their personal potential.

New swimmers are the most inconsistent swimmers, and this can be frustrating for a parent, coach, and swimmer alike! We must be patient and permit these children to learn to love the sport first and then work on their consistency.

Slow development of competitive drive at an early age is normal and perhaps more desirable than precocious or forced early development. It is important that everyone learns to compete and develop some competitive spirit. It is also important for children to learn to adapt to a reasonable amount of emotional stress. The small disappointments they learn to handle as children prepare them for the larger ones they are certain to experience as adults.

A parent's attitude and actions often shape their children's attitude and actions. Be enthusiastic about taking your child to practice and meets, fundraising projects and meetings. Do not look at these functions as annoying chores. Do not force your child to swim. Be sure that your child swims because they want to. Everyone tends to resist anything they feel they have to do. Self-motivation is the stimulus of all successful swimmers.

If you have any questions about your child's training, or team policies, contact your swimmer's coach (before or after practice and not during practice!!). Criticizing the coach in front of a young swimmer, or other parents, undermines the coach's authority with the swimmers, and reduces the coach's ability to motivate and properly train the swimmers.

It is the coach's responsibility to confer with officials if there is a concern about disqualification or any other official decision. No parent should approach an official or behave in such a way as to discredit the child, the team, or competitive swimming. Any disagreement with a meet official should be brought to the attention of the coach, and will be handled by the coach.

Avoid matching up your child against their nearest competitors. This merely creates vendettas within the team and the swimming community. Close competition provides two great services for the athlete - it brings out the best in them and shows where improvement is needed.

Coaches are available before and after practice if you have any questions or concerns. You can also call the coaches at home if you can't talk about something at practice. Communication between the coach and swimmer is very important. A two-way relationship must exist daily at practice and at meets. It is imperative that the coach have the swimmer's full attention at these times. This undivided attention is obtained by not permitting a parent on deck during practice or meets. If a parent distracts a swimmer during practice, the coach may ask that parent not to attend practices.

Remember, particularly in the case of young swimmers, parent behavior, attitude and outlook on the sport have an important effect on the child. In swimming, as in life, nobody can win or succeed all of the time - there will always be disappointments. Every child can gain from their experience even if they never win a single race. The important point is to keep on striving to do better the next time. The secret is not only to produce great swimmers - but produce great young people who happen to swim.

... you cheer for athletes who are not your own children.

... you drive carpools that would make a NYC cab driver dizzy in order to get people to practice or meets on time!

... you ask your swimmer after the race "what did your coach say?"

... you operate a phone tree that helps tell the team that tomorrow's practice has been moved.

... you say "what did you learn?" to your ten year old who just got disqualified for an illegal turn.

... you understand that only the four fastest children can be on the "A" relay team.

... you emphasize the importance of the "team" and cheering for teammates.

... you help new parents "learn the ropes" in a positive way.

... you help handle paperwork so that the coach can do the coaching.

... you promote team unity.

... you applaud everyone's efforts and comfort those that need it.

... you realize that coaches are human, just like you, and feel terrible when they make a mistake - just like you.

... you officiate a swim meet even though you may have to DQ your own child.

... you realize that one single swim is not all that is important, it's the process that counts.

... you congratulate your son or daughter's friend for doing a "best time" because recognition by another adult, besides a parent, is very important.

... you realize that every swimmer is a winner as long as they try.

... you appreciate your coach by bringing a cup of coffee at the 6:30 AM workout!

... you support your child's swimming by helping support the organization that brings your child the opportunity.

On the other hand, some things that are not so beautiful. Not-so-beautiful traits are listed to emphasize the contrast between attitudes expressed on the beautiful list and attitudes expressed on the ugly list.

... you think every swim should be a best time and first place.

... you say "it's only a relay".

... when you can only talk about your own swimmer with other swimmer's parents.

... when you expect people to cheer for your child when you only cheer for your own.

... when you expect the coach to see every mistake that is made, in and out of the water, by every swimmer...all the time.

... when you talk to your child during practice.

... when you get to warm-up late for a meet, because "who cares if you miss part of a warm-up?"

... when you begin to think you know enough about swimming to dissect the coach's workout from the stands.

... when you decide not to work on a club project because "the Smith's didn't work last month".

... when you use the swim team as a gossip machine.

... when you live or relive your own athletic desires through your child's efforts.

... when you demand as much of the coach's attention as the swimmer.

... when you interrupt the coach for a conversation while they are working with a group of swimmers.

... when you worry that your 8&Under isn't working hard enough.

Now, in reality, all swimming parents exhibit at least a few traits from each list and that is fine. Like a swim coach, you are at your most beautiful when you are learning what to do and what to avoid and making an effort to always do a better job of supporting your swimmer. Trying to learn, trying to grow and trying to get better -- that is the swimming journey and a great experience for all three of us ... the swimmer, the parent and the coach!

SHORT COURSE METERS - Short course meters are swum in a pool that is 25 METERS long. Generally, short course meters are not swum in the United States, mostly Europe and Canada. US records are not kept for short course meters. Many summer pools are short course meters.

LONG COURSE - Long course is always swum in 50 meter pools. The long course season in the US runs from May 1 to August 30. Long course season is also called "outdoor season" because many of the long course pools are outside. The Olympics are long course and world records are only kept in long course times because long course swimming is worldwide.

NATIONAL TIME STANDARDS - Times set by a national committee. These times are known as B,BB (double B), A, AA (double A), AAA (triple A) and AAAA (Quad A). Meets can be designated as B-meets, A-meets, etc. There are no time standards for 8&Under swimmers. There are time standards for 10&Under, 11&12, 13&14, 15&16 and 17&18. Time standards are posted on the wall of the pool at Loyola and at the start of every season are handed out to the swimmers.

TOP 16 - A national committee develops time standards based on the current National records and number of times submitted the previous year. If a swimmer does a time that is equal to, or better than, this time standard, the swimmer has a "submittable" National Top 16 time. At the end of each season, short course and long course, the submittable times are printed in Swimming World Magazine. When a swimmer makes the National Top 16 time in an event, that swimmer has one of the top 16 fastest times in the country.

STATE RECORD - Maryland compiles records in both short course and long course in the following age groups: 8&Under (short course only), 10&Under, 11&12, 13&14, 15&16, 17&18, and OPEN. Records are kept for Area Records for the fastest time swum in a Maryland pool, whether the swimmer is from a Maryland team or not, and resident records are for the fastest time swum by a Maryland resident swimmer regardless of where the time was attained.

NAG RECORD - National Age Group Record is the fastest time ever swum by a US swimmer in the 10&Under, 11&12, 13&14, 15&16 or 17&18 age groups. The current NAG records are listed under each event on the Top 16 sheets posted at the pool.

OVC - Official Verification Certification is used as proof of time(s) in order to enter a Junior or Senior National Meet, other National or International meets, or to prove record times and Top 16/Top 10 times.

SECTIONALS - Post season meets that are slower than Seniors, but faster than Zones.

SENIOR NATIONALS - Known as "Seniors", a swim meet with time standards developed by a national committee and based on the size of the Senior National meet the previous year. There is only one Senior National Short Course Championship meet and only one Senior National Long Course Championship meet a year. The top swimmers in the country compete in these meets. These meets are the highest caliber meets in the US.

ZONES - USS Swimming is made up of 4 zones: Eastern, Southern, Central and Western. Each Zone is made up of a number of Local Swim Committee (LSC). MAC is a member of the Maryland LSC. The Maryland LSC is a part of the Eastern Zone. The Eastern Zone is composed of 13 LSCs and includes Virginia, Delaware, Pennsylvania, New Jersey, New York, Connecticut, Rhode Island, Massachusetts, New Hampshire, Vermont, Maryland, Maine and the District of Columbia.

Every spring each LSC sends a team to the Zone Short Course Championships. First held in the summer of 1988, the Eastern Zones have a Long Course Championship which are held in early August. Each LSC selects its Zone teams differently for the long and short course meets. For the Short Course Championships, Maryland selects its Zone Team by having a Zone Qualifying meet. In order to make the team, a swimmer has to finish first or second in an individual event. This meet is usually early in March. Each LSC is allowed two swimmers per event and one relay in each relay event in the short course championship. In the Long Course Championships, there is no limit on the number of swimmers each LSC may enter in each event. A swimmer makes the Long Course Zone Team by having the following time standards in an individual event: 10&Under AAA Time 11&12, 13&14, 15-18 AAA Times. Each LSC is allowed to enter a minimum of two swimmers in each event. If an LSC has no swimmers with the qualifying time standard in a particular event, that LSC may enter any two swimmers regardless of their time standards. No swimmer may swim in these meets once they have competed in a Junior National or Senior National Meet, in any event, nor may they compete at a Zone meet in any event or relay for which they have a Junior National qualifying time.

USS - United States Swimming : Internet Address: http://www.usswim.org United States Swimming is the governing body for all amateur swimming in the United States. All major championship meets are run by the United States Swimming as is the Olympic Team selection. LBA is a member of USS. All LBA team members must join USS if they wish to practice with the team. USS Registration provides insurance and must be completed before a swimmer can swim at practice or at a meet. Each membership must be renewed annually on January 1st, the cost is $45.00

The LBA program is designed to prepare swimmers to participate in USS sanctioned meets. These meets are set up by time and age standards so that swimmers will compete with children of similar age and ability. USS meets are conducted in 25 yard pools (short course) or 50 meter pools (long course). The rules and format are similar to summer leagues. Many teams will enter a meet and in each event there can be 30 to 60 entries or more. In most meets swimmers are competing primarily to better their own times and to achieve higher time standards. The very nature of this format de-emphasizes winning and losing, and emphasizes individual improvement. This format lends itself to the philosophy of LBA. LBA does not discourage the motivation of winning particularly for the more advanced swimmer but we prefer to emphasize the swimmer's improvement in their times and skills as a measure of success.

Each meet will have an entry fee of between $2.50 and $4.00 per event. There are several types of meets swimmers may enter:

Most meets are hosted by teams within Maryland Swimming. The host team sends out meet announcements to all member teams. The meet announcements are copied and placed in the folders of swimmers who qualify for the meet. Check your calendar for the dates of the meets and review with your coach which meets your swimmer should attend. Please try to keep these dates open. After the entries have been submitted the Master Entry Sheet will be at Loyola, please verify your swimmer is entered in the proper events. The Coach may change the events each swimmer is entered. Verify with the coach if there is a discrepancy in the Master Entry Sheet. If relay events are offered at these meets the coach will enter those events if four swimmers are present. Swimmers who are entered in a relay must swim the relay. No swimmer should leave a meet without checking with the coach, some swimmers may need to be entered in a relay at the last minute. Some meets are team scored and we strongly encourage all our swimmers to attend. Swimmers will be asked to attend these meets if they have qualifying times. If it is impossible for a swimmer to attend a meet, the coach should be notified.

Each Swimmer has a folder at Loyola. Swimmers and parents should make a habit of looking in the folder for announcements. Please read and save all announcements. Parents should keep a log of swimmers times. LBA does not permit individuals to enter meets on their own or to call the meet director of a particular meet.

Meets are chosen and entered by the Head Coach. Once entries are done and mailed it is the responsibility of each family to turn in their entry fee money. If for some reason your child is unable to attend the meet chosen for him or her, the parent/family is still responsible for those entry fees.

Every familiy has a folder on the pool deck at Loyola. EVERY SWIMMER SHOULD CHECK THIS FOLDER AT EACH PRACTICE TO BE SURE TO KEEP INFORMED.

Each individual event in a meet usually requires an entry fee ranging from $2 to $5 (this amount is explained in the meet announcement). To determine the cost for a meet entry take the number of events entered times the amount per event and add $1.00 per swimmer to cover the mailing / faxing of entries.

Example: 5 events x $2.50 = $12.50 + $1.00

The final cost for that meet is $13.50.

Relays are an additional cost that will usually be chosen and assessed at the swim meet.

Example: relay fee $8.00 divided by 4 swimmers = $2.00 fee per swimmer.

Every child/family has an Entry Fee Account.  A family with one child deposits $75.00 into that account at the beginning of the season.  A multiple child family deposits $100.00 into that account at the beginning of the season. When a swimmer is entered into a meet, his or her entry fee account is used for the entry/entries.  When the entry fee account runs dry, a noticed will be sent to the family and a new deposit to the account must be made. Once a swimmer has been entered into a meet the he or she is liable for the fees.  If  a swimmer is unable to attend a meet, the coaching staff must know well in advance..4-6 weeks.

Any swimmer who has previously registered with another USS club must complete a USS Transfer Form. The form must be completed and returned to one of the coaches. The swimmer will not be able to represent LBA until after 120 days from the date the swimmer last represented their former club. These swimmers may enter meets as an unattached swimmer until they are eligible.

Team members are required to warm-up with the team. The only exception is when a swimmer has made prior arrangements with the coaching staff. It is important that swimmers and parents understand that a good warm-up is an essential part of a successful performance. Every LBA swimmer deserves every opportunity available to be successful and warming-up is one of these opportunities.

Team Area. There are team areas at all meets and all LBA swimmers sit together as a group. This helps promote team unity and spirit. When a swimmer first arrives at a meet they should look for the team area. Make every effort to leave our team area neat and clean at the end of the day.

Heat Sheet. Obtain a heat sheet and see if you are properly entered in your events. If there is a mistake discuss it with your coach. Each swimmer is responsible for knowing which event they are swimming and being ready on time, to swim. If for some reason a swimmer cannot compete, the coach should be notified ahead of time.

Race Finish. At the conclusion of each race the swimmer should ask the timers for their unofficial race time and thank the timers for timing. After getting their time the swimmer is to come directly to their coach to discuss the race and add positive comments concerning splits, stroke techniques and race strategy. If a warm down area is available swimmers are to warm-down.

Scratch or Late Entry. The LBA coaching staff has the final word as to which events a swimmer will swim. LBA swimmers should never scratch or late enter an event without first consulting their coach. In a meet with preliminaries and finals all LBA swimmers who qualify for finals shall swim in the finals.

Off Limits. As a courtesy to officials, meet hosts and other swimmers, LBA asks that swimmers and parents stay off the pool deck and competition area unless they are competing or serving in an official capacity.

Questions. Also a matter of courtesy, any questions a swimmer or parent has concerning meet results, an officiating call or the conduct of a meet should be referred to the coaching staff. The coach will handle the question throu gh the proper channels.

Relays. Parents and swimmers should check with the coaching staff before leaving a swim meet to make sure that their swimmer has not been put on a relay. If for some reason a swimmer must leave early, please notify the coach as soon as possible so that another swimmer may be selected for the relay. The relay team is the sole responsibility of the coach and there are many variables to consider when selecting a relay , a swimmer's attitude, their best time, their ability to perform under pressure, the meet type, occasion and needs of the team.

Trips to swim meets held in other cities are an important aspect of a swimming career. For the safety of the swimmer and parent peace-of -mind, parents are responsible for arranging transportation to all out-of-town meets with the exception of Winter Zones, Senior Nationals and Junior Nationals. Do not ask your child to make these arrangements. Parents are encouraged to attend out-of-town meets with their swimmers and chaperon other children. These trips can be great fun for parents and swimmers alike and give parents the opportunity to participate in their young swimmer's career.

Swim practice is held at Loyola Blakefield. Parents are encouraged to come onto the pool deck in order to check their folders but  are asked not to watch practice. The swimmers and the coaches have enough to do during practice, they do not need added people on the pool deck.

Please be at practice ten minutes before practice starts. Meet announcements are made at the beginning of each practice so it is important to be on time. If your child needs to leave early give them a note to give to their coach explaining the reason. If your swimmer is ill and unable to attend practice please notify their coach.

LBA uses the pool facility at Loyola Blakefield. Remember that we are guests/renters at this pool and all pool rules are strictly enforced at the facility.

No gum or food is permitted in the pool area.

No swimmer (or brother or sister of a swimmer) is permitted on any of the equipment on the deck unless authorized by a coach.

No running.

No glass containers are allowed on the premises.

Swimmers are not to leave the pool area until all equipment is put away in its proper place.

Parents are notified if their swimmers are caught breaking the rules.

The team colors are blue and gold. LBA swimmers must wear the team suit and cap in all USS meets. This practice might be somewhat old fashioned but, LBA believes that a team of any type should wear the same uniform. LBA swimmers are proud of their team and everyone at a meet will know who the LBA swimmers are.

Presently LBA has caps, t-shirts, suits, warm-ups, and shorts. LBA is not a store and does not keep a large inventory. If you need items please see your coach.

For practice, the following suit and equipment are suggested.

Suit any make or color NOT YOUR TEAM MEET SUIT

A large towel

Warm clothes, shoes, and a hat during cold weather

Goggles

Water bottle

Suits worn at meets should not be worn at practice. Meet suits should fit very tight, approximately 2 sizes smaller than a practice suit.

Pack the swim bag the night before - a lot of meets start very early. Don't forget the following:

LBA swim suit -Paper suits should only be worn at very important meets (consult your coach).

Practice suits

LBA team cap

Two pairs of goggles (an extra pair of goggles in case one is misplaced or breaks right before an event)

Two or more towels

Water bottle (Gatorade, exceed, juices, water - no sodas!) NO GLASS CONTAINERS

Something to sit on - a sleeping bag or an old blanket

Entertainment: cd players, cassette players, books, and cards are good choices

Food: Bring a small cooler with non-messy, low-fat snacks such as fruit, dry low-sugar cereals, yogurt, power (energy) bars, pretzels (NO CANDY OR SODAS)

Swimming performance depends upon a number of factors including genetics, training and motivation. Many of these factors are difficult to control, but one can select foods that contribute to peak performance. Making wise food choices can provide muscles with the proper fuel and allow swimmers to train longer and harder. Remember these points when making food choices:

To achieve peak performance, a well-balanced diet, high in carbohydrates is essential during heavy training periods, tapering and competition.

To reduce the risk of dehydration and maintain endurance, drink fluids before, during and after practice and competition.

Avoid high fat diets, eat a well-balanced diet daily.

Before competition eat carbohydrate-rich foods like pasta, cereal, bagels, fruit, and vegetables. They are easily digested and absorbed. Avoid fatty foods such as potato chips, doughnuts, french fries, and pastries which take longer to digest and provide little energy. Eating foods high in fat and protein can actually diminish swimming performance.

When eating at meets, follow these guidelines:

When there is less than one hour between events, eat food high in carbohydrates like fruit juices, bananas, crackers, plain toast, or a fluid, or a fluid replacement drink like Gatorade.

When there are 2 to 4 hours between events, add more high carbohydrate foods, like bagels, hot cereals, or english muffins with fruit juice or a sport drink like Gatorade.

When there are more than 4 hours between events, add small amounts of protein with carbohydrate foods, such as low-fat yogurt or a spread of peanut butter on a bagel with fruit juice, or a turkey sandwich on whole-wheat bread with fruit juice or a sport drink like Gatorade.

** Condensed from an article in "Splash" by Jackie Berning. U.S.S. Sports Nutrition Coordinator **

Most of us have probably had problems with swimmer's ear at one time or another. Swimmer's ear is brought on by a softening of the protective lining of the ear canal. Enough laps in the pool and excessive exposure to the water can eventually wash away the ear canal's protective earwax barrier, creating an ideal opportunity for bacterial invasion.

An early symptom of swimmer's ear is itching and, in some cases a secretion of a clear liquid from the ear. More severe symptoms are pain, yellowish pus discharge, and temporary hearing loss. If you have any of the more severe symptoms contact your doctor for an examination. If there is an infection, antibiotics will be prescribed.

Most early cases of swimmer's ear can be treated successfully and inexpensively with two readily available substances; rubbing alcohol and white vinegar. The alcohol helps to dry the ear, while the vinegar kills any fungus or bacteria and helps to restore the normal acidic balance in the ear.

To make your own ear drops, mix equal parts of white vinegar and rubbing alcohol in a small bottle. Warm the solution to body temperature by holding the bottle in your hand.

Place several drops in the affected ear and let them remain for 30 seconds. Tilt your head to the opposite side to let the liquid drain out. Repeat three times daily. The condition should clear up in seven days. To prevent swimmer's ear, continue using the drops in both ears after each workout.

* Condensed from an article in Penn. State Sports Magazine.

AGGREGATE TIME: Times achieved by four individuals in separate starts which are added together to arrive at a relay time for entry purposes.

ASCA: American Swimming Coaches Association.

ASCENDING SET: Training set where repeat times get progressively slower each time the set is swum.

BROKEN SWIMS: Interval training where a race is broken into swims with a specific rest interval between each segment. This allows the swimmer to swim at race speed. These swims are motivational for the swimmer and gives a coach an idea of a swimmer's potential.

CARBOHYDRATE: Primary source of energy used by athletes in workouts and meets. Foods such as cereals, fruits, breads, pasta and vegetables are excellent sources of carbohydrates.

CIRCLE SWIMMING: Swimmers stay on the right of the black line when swimming in a lane effectively swimming up and back in a circle. This allows more swimmers in a lane.

COACHES SAFETY CURRICULUM: United States Swimming requires all coach members to hold a valid and current card in First Aid, CPR and Safety Training for swimming coaches.

CONSOLATION: Consolation finals is the competition for the fastest swimmers who did not qualify for the finals.

CUT: Time standard qualifying time necessary to attend a particular meet or event.

DECK ENTRY: A meet where entries are accepted on the first, or later day of the meet and swimmers are subsequently seeded into events. Some meets do not allow any deck entries.

DECK SEEDING: A procedure of assigning swimmers to proper lanes and heats immediately before each event by the clerk-of course or by the referee on deck.

DESCENDING SET: Training set where repeat times get progressively faster each time the set is swum.

DRAG SUIT: A second loose-fitting suit worn by swimmers in workout and during warm-up to add weight and resistance to the water. This concept is similar to a batter swinging with two or three bats while on deck.

DRILL: A portion, or part of a stroke, which works on a specific part of the stroke and to perfect swimming technique.

DRYLAND TRAINING: Training done out of the water that aids and enhances swimmer performance. This usually includes stretching, calisthenics or weightlifting program.

EASTERN ZONE: LSCs including Adirondack, Allegheny Mountain, Connecticut, Maine, Maryland, Metropolitan, Middle Atlantic, New England, New Jersey, Niagara, Potomac Valley and Virginia.

ENDURANCE TRAINING: Endurance is the best achieved when training at speeds of approximately 70-80% of MAX. VOL..

ENERGY: Fuel, heat. Fuel for work. Conversion of carbohydrates and fats to actual fuel which enable the body to work.

FAT: The second source of energy used by athletes. It takes up to 20-30 minutes to tap into this source. Most swimmers, however, consume too much fat.

FINALS: The session of a meet where qualifying rounds were held previously to determine the finalists (6 to 16 depending on the pool size and whether there are consolation finals). The finalists compete to determine the winner.

FINISH: The final phase of the race or touching the wall at the end of the race.

GOAL: A specific time or achievement a swimmer sets and strive for. Can be short or long term.

HEATS: An event is divided into heats when there are too many swimmers to swim at one time. The slowest swimmers in the first heat and the fastest swimmer in the last heat.

ICAR (FLUME): International Center for Aquatic Research. Home of the Flume, a swimming treadmill which enables researchers to study training response.

INTERVAL: The measure of time in which the swimmer has to complete a repeat, and rest, before going again.

INTERVAL TRAINING: Involves completing a specific number of repeats at a specified speed with a specified rest period between swims. These are four variables to consider: 1) Number of repeats 2) Distance of each repeat 3) Average speed of the repeat 4) Rest interval between repeats.

LACTATE: Lactate acid which forms in the muscle with the onset of exercise. Prohibits muscle contraction when accumulations exceed certain levels.

LEGAL: A race or stroke swim according to the current USS rules.

LOG BOOK: A book in which swimmers record their time achieved at any given meet or time trial.

LONG COURSE: A pool 50 meters in length. World records may only be set in long course meters. The Olympics and most international meets are long course.

LSC: Local Swimming Committee. Governing body for swimming on a local level.

MARYLAND SWIMMING: LSC whose boundaries include all of MARYLAND except Prince Georges and Montgomery County.

MINI-MEET: For swimmers eight years old and under only.

NATIONAL AGE GROUP CAMP: A two-day camp, held within the LSC for 11-13 year old girls and boys. Involves training, testing and education of swimmers.

NEGATIVE SPLIT: Swimming the second half of the race, either equal to, or faster than the first half.

NUTRITION: The process by which a living organism assimilates food and uses it for growth and replacement of tissues.

OFFICIAL: A pool deck judge, at sanctioned competitions who enforces USS rules. There are stroke and turn judges, administrative officials, starters, timers and referees.

OLYMPIC TRAINING CENTER: One of two centers operated by the United States Olympic Committee to prepare athletes for elite level competition. Colorado Springs is the home for the United States Swimming headquarters which hosts a variety of swimming camps and coaches education programs. This is also where the National Team goes for training and testing.

OPEN: A meet is an "open meet" when it is open to swimmers outside the Maryland LSC.

OVC: Official Verification Card required to enter any national competition.

PACE: The time a swimmer holds for each segment of a race.

PRELIMS: The qualifying round of heats held for each event to determine the finalists.

PROOF OF TIME: A requirement at some meets (usually AA and above) to make certain that all swimmers have legally met the time standards for that meet.

PROTEIN: Found throughout the body and is necessary to build all body cells. Only during starvation or extreme malnutrition is protein used as an energy source.

PSYCHE SHEET: A ranking by seeding times of all the swimmers entered in each race of a meet sometimes used at meets in place of a heat sheet.

PULL BUOY: Styrofoam devices put between the legs to isolate the use of arms and keep legs afloat in pulling exercises.

RECOVERY: Swimming at sub-maximum speeds to allow the swimmer to recover back to pre-race heart rates and lactate levels more quickly. This is used as active recovery between hard repeats as well as races at a meet.

REFEREE: The USS official who has the authority over all other officials at a meet. The Referee makes all final decisions and sees that the meet is run efficiently.

REPEAT: The actual distance used in a set. For example a 10 x 50 (ten times fifty), the 50 would be the repeat distance and 10 would be number of times the 50 is repeated. Sometimes a repeat time to hold is given.

SCRATCH: To withdraw from an event of a competition.

SEEDING TIMES: The time a swimmer uses to enter a meet. This time, written on an entry form determines a swimmer's heat and lane in an event.

SELECT CAMP: Camps in the USS Camp Program where swimmers must achieve certain time standards to qualify and attend. Select camps are held in Colorado Springs at the Olympic Training Center.

SET: A specific segment of practice, an example is 10 x 100.

SESSION: Any portion of a meet distinctly separated from other portions by locale, time or type of competition. There are preliminary and final sessions, morning and afternoon sessions, age group and senior sessions.

SHAVE: Prior to major competitions a swimmer will shave his/her entire body to reduce drag (resistance) and heighten the sensation of moving fast through the water.

SPLIT: A per lap (or length) time recorded by coaches for a swimmer. Splits are used to teach the concept of pacing. A swimmer's time for a 100 yard event is broken down into 25 yard splits.

SPRINT ASSISTED TRAINING: Usually done with surgical tubing and/or fins. This form of training allows swimmers to swim faster than they could unassisted. This improves muscle recruitment as well as the ATP-CP energy system.

STARTER: The USS official at a meet who is responsible for starting each heat and calling the next heat to the blocks.

STREAMLINE: The position used to gain maximum distance during a start and / or push off from the wall. The swimmer's body is as tight as it can be forming a pencil-like position with the hands forming the point.

STROKE JUDGE: A certified USS official, who determines the legality of a swimmer's stroke and disqualifies any swimmer who does not conform to USS rules.

SWIM-A-THON: A marathon swim used to raise funds. Each team member solicits per-length sponsors for a 200 length (maximum) swim. A portion of the proceeds goes to the International Swimming Hall of Fame and the rest goes to the team hosting the marathon.

TAPER: The resting process in training. Prior to major competition training is tapered off to allow the swimmers to compete in a rested state (sometimes referred to as super-compensation). When rested properly a swimmer will usually achieve lifetime best times.

TIME STANDARDS: Certain qualifying times which have been set up by USS for all events in all levels of meets to ensure that all competitions are of reasonably the same ability in the respective meets. The swimmer's goal should be improving their times, starting from a "B" time standard to a National time standard.

TIME TRIALS: An event, or series of events where swimmers may achieve or better a required time standard. Time Trials are sometimes conducted after regular swimming sessions to try and achieve a valid qualifying time.

TIMED FINALS: Swim meets where there are no preliminaries. The final places for each event are determined by the times performed in the heats.

TOUCH PAD: The part of an electronic timing system that rest in the water at the end of each lane. Swimmer's times are recorded when they touch the pad.

USS CARD/NUMBER: The number given to a swimmer when they join USS. No two swimmers can have the same number. This card number is required at any given competition.

WARM DOWN: Used by a swimmer to rid the body of excess lactic acid generated during a race or workout.

WARM-UP: Used by the swimmer, prior to the main workout set or race, to get muscles loose and warm prior to competing.

WORK/REST RATIO: This ratio compares the actual work to how much rest the swimmer is given. For example. 1:1 1/4, if a swimmer held 1:00 on 100 repeats their interval would be 1:15.

7214 Allentown Road, Fort Washington, MD 20744 / Take 270 South to 495 North towards College Park. Exit on Branch Avenue (Route 5), south to Allentown Road intersection. Go left at the light. Go through four traffic lights to MNCPPC sign. Turn left into parking lot.

Take 270 South to 495 North towards College Park. At 295 North take 11th Street Bridge to 395 North. Take the 12th Street exit and stay on 12th Street to Constitution Avenue. Take a right on Virginia to 23rd Street. Take a right on 23rd Street and continue to Massachusetts Avenue. Take a left on Massachusetts Avenue and continue on Massachusetts Avenue North to Ward Circle. Go around the circle to Nebraska Avenue and American University entrance is on the right. Follow the signs to the Athletic Center.

Jericho Road, Bowie, MD / Take 270 South to 495 North towards College Park. Exit on Route 50 East to 301 North. On 301 North, go approximately 5 miles to Route 450 West (Annapolis Road). Turn left at the traffic light on Race Track Road. Follow Race Track Road 1.5 miles to Jericho Road. Turn right on Jericho Road and follow sign to the college. The pool is located at the rear left corner of the campus.

8102 LaSalle Road, Baltimore, MD / Take 70 East towards Baltimore to 695. Take exit 29 South on Loch Raven Blvd. On Loch Raven Blvd. go to Joppa Road, 7/l0th of a mile. Turn right on Joppa Road and go to LaSalle Road. Turn left on LaSalle. Go through the first light (past the entrance to the school). Turn right on Goucher Blvd and take the first right into the gym entrance.

Box 910 Mitchell Road, LaPlata, MD 20646 / Take 270 South to 495 North towards College Park. Take Route 5 South to 301 South to Mitchell Road. Turn right onto Mitchell Road to the college, which is on the right. The pool is located at the back of the campus.

Take 70 East to Baltimore. Take 95 North exit 77A on Route 24 towards Edgewood. Turn left at the third light on 755. Follow 755 to Willoughby Beach Road. Turn left on Willoughby Beach Road. The school is 1/4 mile ahead on the right. The pool is located at the rear of the school.

23rd &i Gunston, Fort Belvoir, VA / Take 270 South to 495 East towards College Park. Take I-95 to exit 1, Mt.Vernon Parkway South. Continue south on Mt. Vernon Parkway about 2 miles past Mt.Vernon to Mt. Vernon Road. Take a left on Mt.Vernon Road into Fort Belvoir. Follow Mt. Vernon Road to Belvoir Road. Take a left on Belvoir Road to 23rd Street. Go around the block to the pool.

6500 Carroll Parkway, Frederick, MD 21701 / From 270 North take 15 North towards Gettysburg. Exit on West Patrick Street. Go through one light and turn left at West Frederick Middle School. Frederick High School is located behind the Middle School on the left. Watch the speed bumps.

1021 Dulaney Valley Road, Towson, MD / Take 70 East towards Baltimore. Take 695 (Baltimore Beltway) to exit 27A on Dulaney Valley Road. Go 1/10 of a mile to the college entrance and take an immediate left. Bear left on campus. The pool is located at the left and back of the campus.

600 22nd Street, NW Washington, DC / West on Constitution Avenue to Virginia Avenue. NW. Take a right on Virginia Avenue to 22nd street, NW. Take a right on 22nd Street, NW. Go 1.5 blocks to the Smith Center.

Columbia, MD / Take 70 East to Route 29. Take Route 29 south towards Columbia. Continue on 175, Little Patuxant Parkway, past the Columbia Mall. The mall will be on the right and an Exxon station will be on the left. A sign will announce the college. On campus take the first right and go to the physical education building.

Charles and 31st Street, Baltimore, MD / From 695 (Baltimore Beltway) take exit 25, Charles Street. Go 7 miles on Charles Street to University Parkway. Take a right on University Parkway to the campus entrance. The Newton While Athletic Center is on the right.

Baltimore Beltway, 695 West to Exit 20, Reisterstown Road. Take a left at the light at the end of the exit ramp onto Reisterstown Road. Go approximately 2 miles to McDonogh Road. Take a left on McDonogh Road. Go 1.5 miles to McDonogh School entrance on the right. Directions to the pool can be obtained from the guard at the gate.

Baltimore Beltway, 695 take I-83 South, Jones Falls Expressway to Northern Parkway. Turn left on Northern Parkway, turn left at the 2nd light on Falls Road. Go through the first light at Smith Avenue Bridge, then take the next left on Smith Avenue. Take the first left onto Cottonworth, the pool is on the left across from a post office.

200 High Street, Frederick, MD / From 270 North to 70 North, exit at Braddock Heights onto alternate Route 40. Go 5 miles and turn right onto High Street. The pool is located in the 3rd school on the right.

Take 270 South to the Montrose Road exit, go 5 miles before exiting onto Montrose Road towards Rockville. Take Montrose Road to Randolph Road. Turn right onto Randolph Road, Route 355 South. Turn right on Maranelli Road (across from White Flint Metro). Go through the first light and the pool is straight ahead.

Lejeune Hall / Take 301 North to Route 50 East. Continue to Route 436 East. Follow signs to the USD Naval Academy. Marine at the gate will direct you to Lejeune Hall pool.

Take 270 South to 495 South into Northern Virginia. Take 66 West and exit on Route 123 towards Vienna. Take Route 123 for .5 miles to Jermantown Road. Take a left on Jermantown Road. The recreation center is about .5 miles ahead on the right.

355 Martins Lane, Rockville, MD 20850 / Take 270 South to Route 28. Exit east on Route 28, left on West Montgomery Avenue. Go over 270 to the first light and turn left onto Nelson Street. Nelson Street becomes Martins Lane after the stop light at Mannakee. Once on Martins Lane take the first right into the pool parking lot.

Sommersett Hall / Take 270 South to 495 South. Exit off 495 at Route 5 South to Lexington Park. Take a right on Shangri-La Drive (at Mister Doughnut). Continue through first light (Willows Road) and bear left at the Baptist Church. Continue to the stop sign at Route 5 South. Turn left at Route 5 South and continue to the college. Make a left on Fisher Road. The pool is ahead on the left.

From Baltimore Beltway, 695 take exit 25, Charles Street. Go to Towson Blvd. Left on Towsontown Blvd. and go to 2nd light, turn right to Burdick Hall and the pool.

UMBC, Catonsville, MD / Take 70 East to 695 towards BWI Airport. Go to exit 12B, Wilkens Avenue. Take a left on Wilkens Avenue. Go to the top of the hill and go left at the entrance to UMBC. Take a right at the stop sign, go to the Field House at the bottom of the hill, on the left.

8100 Braddock Road, Annandale, VA / Take 270 South to 495 South into Northern Virginia and exit 5 onto Braddock Road West. After exit stay in the right lane. The entrance to the park is on the right. Continue past 2 speed bumps and the pool is on the left.

Take 270 South to 495 South into Northen Virginia to exit 4, 395 North. Go to Route 7 West, King Street. Go 3/4 mile and turn right onto South Chesterfield Road. Go one block and the pool is on the left.

L.B.A. has a web page with the address being http://members.xoom.com/SwimLBA/LBA.html. The e-mail address for Keith Schertle is kschertle@blakefield.loyola.edu. Records will be updated and posted on the web page.

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