NSW Swimmer Magazine November 2017 EditionPage 1

NSW Swimmer

Vol: 34No: 8

Edition: November 2017

2017Lane Ropes to Leadership

Youth CampIn October the Lane Ropes to Leadership Camp

was held at Vis ion Val ley, Arcadia, by the Swimming NSW Youth Advisor y Panel.

Check out al l the photos and the ful l stor y on page 6.

NSW Swimmer Magazine November 2017 EditionPage 2

CONTENTS November 2017

DisclaimerThe attention of prospective advertisers in the “NSW Swimmer” magazine is drawn to the following:

X All copy is subject to acceptance by the publisher. X All advertisers must ensure that their advertisements comply strictly with the requirements of all Federal Legislation. X The publisher reserves the right to reject copy without giving any reason or explanation. X All advertising must be in the office NO LATER THAN 5PM ON THE 16TH OF EVERY MONTH. X All advertising should be submitted via e-mail. E-mail address: nswswimmer@nsw.swimming.org.au X The views and opinions expressed in this publication do not necessarily represent the views of the Publisher. X All rights reserved. No part of the publication may be reproduced in whole or in part without the written permission of the Publisher

Swimming NSWPO Box 571, Sydney Markets NSW 2129

Ph: 02 9763 5833Email: admin@nsw.swimming.org.au

3 Summary of Board of Directors Meeting held on 31st October 2017

4 NSW and SAL Meet Calendars

5 Nominations for the 2017 Service Excellence Awards

6 Lane Ropes to Leadership Youth Camp Report

9 Beyond The Black Line

10 Optus Swim Sydney Harbour

11 The Australia Swims website is now live!

12 World Anti-Doping Agency 2018 Prohibited List

Congratulations to the NSW Technical Officials Appointed to the Gold Coast

2018 Commonwealth Games

13 We Welcome Our Newest Technical Officials

15 SNSW Development Officer Description - Two Staff Positions Available

18 What is a Healthy Diet for a Swimmer?

NSW Swimmer Magazine November 2017 EditionPage 3

Swimming NSWPO Box 571, Sydney Markets NSW 2129

Ph: 02 9763 5833Email: admin@nsw.swimming.org.au

• EndorsedtheMinutesofthe19thSeptember2017BoardMeeting

• ReceivedanupdatedontheACTPer formanceHub

• ReceivedpresentationsfromtheSNSWCoachingDirector&NSWStateHeadCoach

• ReceivedtheupdatedStrategicPlanProgressReport

• ReviewedandEndorsedthe2018-19Per formancePathwayStructure

• ApprovedaproposalfromtheSNSWNominationsCommittee

• Endorsedtheproposed2018/19CompetitionCalendar

• ApprovedtheSwimmingNSWSummerLeaderBoardconcept

• ReceivedaverbalreportfromtherecentAreaPresidentsMeeting

• ReviewedtheSNSWBoard&CommitteeReimbursementPolicy

• ReviewedtheSNSWSchoolSwimMeerPolicy

• ApprovedchangestotheSNSWNewClubAdmissionPolicy

• ApprovedchangestotheSNSWInvestmentPolicyStatement

• AdoptedthenewSwimmingNSWRiskAssessmentDocuments

• ReviewedtheSNSWFinancialPolicesManual

• ReviewedtheSNSWFinancialProceduresManual

• ApprovedchangestotheSNSWRiskManagementPolicy

• ApprovedchangestotheSNSWDelegationsofAuthoritiesPolicy

• ApprovedchangestotheSNSWDebtorsCollectionProcedures

• ConsideredBoardRepresentativesforthe2018CountryRegionalmeets

• Formallyapprovedanaffi l iationrequestfromNambuccaAquaticSwimmingClub

• ReviewedtheendofOctober2017OperationalPlan

• ReceivedtheOctoberPresident ’s&CEO’sReports

• ConsideredtheOctobermeetingminutesoftheCompanyStandingCommittees

• ReceivedtheendofAugust&SeptemberFinancialStatements

• ReceivedtheSeptemberQuarterEscalaInvestmentReports

• ReviewedtheOctoberSwimmingNSWWorkHealth&SafetyDashboardReport

Summary ofBoard of Directors Meeting

Held at Homebush31st October 2017

NSW Swimmer Magazine November 2017 EditionPage 4

NSW and SAL Meet CalendarsSwimming Australia Championships & Meets Event Calendar28th February 2018 - 3rd March2018

2018HancockProspectingAustral ianSwimmingTr ials - GoldCoast Aquatic Centre

21st- 28thApri l 2018 2018 Georgina Hope Foundation Austral ian AgeSwimmingChampionships- SOPAC

Swimming NSW 2017-18 Summer Championships & Meets Event Calendar

Swimming NSW 2018 Winter Championships & Meets Event Calendar

24th- 26thNovember, 2017 SNSWMetropolitanChampionships- SOPAC

9th- 10thDecember, 2017 SNSWOpenWaterChampionships- InternationalRegatta Centre

12th- 13thDecember, 2017 SNSW 10&U - 12 Years State Age Championships -SOPAC

15th- 20thDecember, 2017 SNSW13-18YearsStateAgeChampionships- SOPAC19th- 21st January, 2018 SNSWStateOpenChampionships- SOPAC27th- 28thJanuary, 2018 SNSWCountryRegionals - Meet#1- Goulburn27th- 28thJanuary, 2018 SNSWCountryRegionals - Meet#2- Por t Macquarie27th- 28thJanuary, 2018 SNSWCountryRegionals - Meet#3- TBC10th- 11thFebruary, 2018 SpeedoSprint Ser ies, HEATS- VARIOUS23rd- 25thFebruary, 2018 SNSWCountryChampionships- SOPAC10thMarch, 2018 SpeedoSprint Ser ies, FINALS- SOPAC24thMarch, 2018* SNSWNational PrepMeet- SOPAC**Please note Change of D ate

14th Apri l , 2018 SNSWNationals Meet- SOPAC2ndJune, 2018 SNSWMC(Disabilty) Meet#2- SOPAC7th- 8thJuly, 2018 SNSWCountrySCChampionships- SOPAC20th- 22ndJuly, 2018 SNSWMetropolitanSCChampionships- SOPAC28thJuly, 2018 SNSWAGM- TBC29thJuly2018 SNSWTechnical Off icials Forum- TBC4th- 5thAugust, 2018 SNSWTargetSquadMeet- TBC

11th August, 2018 SNSW MC (Disabilty) Meet #3 - Ryde Aquatic LeisureCentre

24th- 26thAugust, 2018 SNSW13&OverStateSCChampionships- SOPAC8th- 9thSeptember, 2018 SNSW12&UnderStateSCChampionships- SOPAC

NSW Swimmer Magazine November 2017 EditionPage 5

Memorandum Calling All Clubs and Areas!SwimmingNSWis cal l ingfor nominationsfor the2017ServiceExcel lenceAwards.

Theseawardsrecognizeoutstandingservicetothespor t of swimmingbyan individualmember.

Any member can nominate an individual by f i l l ing out the nomination form on the fol lowing pages.

Thenominationformdetai ls thenominee’s involvementat a Club, Area, and/orStateLevel and years of ser vice to Swimming NSW.

Foraddit ional copiesof thenominationform,pleasenavigatetotheSwimmingNSWwebsite; www.nsw.swimming.org.au and cl ick :Club&Area Information>>Forms>>SwimmingNSWPosit ionNominationForms

Nominations close 31st March 2018 as per By Law 39 (d).

TheServiceExcel lenceAwardswil l bepresentedtotherecipientsat the2018SNSWAnnual General Meeting, scheduledfor the28thof July2018.

I f youhaveanyquestionspleasedon’t hesitatetocontactMarkHeathcoteat theSwimmingNSWoff iceon97635833orviaemail at :mark .heathcote@nsw.swimming.org.au

Nominations for the 2017 Service Excellence Awards

NSW Swimmer Magazine November 2017 EditionPage 6

Lane Ropes to Leadership Youth Camp Report by Madeline Franjic.

First of al l I wouldl iketostar t off bythankingtheclubfor theopportunitygiventomeon the weekend and al lowing me to discover a new side to the spor t of swimming. On theweekend, 28thand9thof October, I attendedtheLaneRopestoLeadershipconference held at Vis ion Val ley, Arcadia, by the Swimming NSW Youth Advisor y Panel. On this camp I had the oppor tunity to par t icipate in many different aspects of swimmingthat I hadpreviouslyneverexperienced.

Over the weekend the group encompassing a range of swimmers statewide par t icipated in many team building and other activit ies under the preface of learning aboutthespor t inwhichweareapar t of. TheweekendenlightenedusontheOptusJuniorDolphinsCoachingprogramandthe importanceof faci l i tat inga loveforswimming that would al low k ids to remain in the spor t. We learned about different games and activit ies that could be held at the beginning of club nights or the end of training sessions to inspire fun and sk i l l into a social and learning environment as well as how to run and host these events to benefit the Junior Dolphins in our club. Thesession also included the impor tance of fun, through games or competit ions, within a session to keep interest whether this be at junior level or national level.

This weekendalsoprovidedtrainingonhowtobecomea technical off ic ial in theareasof t imekeeper andChief t imekeeper aswell as Marshal l andCheck Star ter. This courseenlightened me personally, on how to give back to the spor t as well as become fur ther integrated into thewider swimmingcommunity. Thepresentationbyoneof the fel lowswimmersat thecampandtheir experiencebecominganoff ic ial as well as anotherstor y by a referee attending the camp provided a beneficial new perspective into the spor t andone I wil l takeaway. Thesecourseshavemotivatedmeandmydesiretobecome a technical off ic ial .

NSW Swimmer Magazine November 2017 EditionPage 7

Eventmanagingwasoneof themost informativeaspectsof thecamp, it washerethatthegoals of theYouthAdvisoryPanel cameintoplay. ThePanel membersadvisedusonthehabits of peoplearound12-17yearsof agedroppingswimmingasaspor t, theyspoke about the impor tance of the social aspect to swimming and building Club connectionsoutsideof theswimmingpool. Here, inclubgroups, webrainstormedideas on how encourage events that escape the pressures the pool can bring and enjoyingthecompanyof thosethatsurroundus intraining. Things l ikegoingtothemovies, out to lunch, on a bush walk , or bowling as well as having fun events once a school term to faci l i tate the social aspect and fun side that needs to be encompassed in the spor t. I t was within this session that we were told of the Austral ia Swim Init iat ivebyswimmingAustral ia thatwil l beannouncedat thebeginningof December.This event is onethataimstopromoteswimmingasaspor t byhavingvar iouspopupevents l ikepool par t ies, fundaysandoceanswimsacrossthemonthof January. ThePanel encouraged that clubs organise an event during this t ime to promote fun within clubs and unity of the swimmers inside and outside the community.

Overal l , this event is one that was highly informative and beneficial for myself as a swimmer and I highly recommend this to anyone offered the oppor tunity to attend. I meet a range of people from al l over the state, al l l inked by the spor t of swimming whichwasaveryenrichingexperience. Atthis campswimmingNSWaimedto improvei ts suppor t for swimmers and we were asked for any changes or init iat ives that we wantedtobeput inplacethatwouldkeepswimmers inthespor t. This experience isone that I wi l l take away and hopeful ly I wi l l get the chance to be able to implement the wishes of the Youth Advisor y Panel in my club.

Madeline Franj ic

NSW Swimmer Magazine November 2017 EditionPage 8

NSW Swimmer Magazine November 2017 EditionPage 9

Beyond The Black Line

Haveyoucheckedouttherecently launched‘BeyondTheBlackLine’website?

BeyondThe Black Line is a program targeted at swimmers aged 13 -18, to assist themin real is ing they are not alone in their thoughts and aims to upsk i l l swimmers with the knowledgeandinsightonhowtonavigatethesometimes-tr ickyteenageyears.

BeyondtheBlackLine is morethananonlineresource. I t ’s a conversationstar ter toencouragetheentirecommunitytogetbehindouryoungswimmers. I t ’s a commitmentthatgoespast a fewextracheersalongtheway.

You’l l f ind somegreat resources for swimmers, parents, c lubs and coachesover on theBeyondTheBlackLinewebsite:https://www.beyondtheblack l ine.com.au/

NSW Swimmer Magazine November 2017 EditionPage 10

Optus Swim Sydney Harbour

Swimming Australia is excited to announce the launch of Optus Swim Sydney Harbour, giving Aussies of all-ages and abilities the oppor tunity to take par t in a unique swimming experience on Januar y 20th 2018. WiththeSydneyOperaHouseandtheHarbourBr idgeasbackdrops, youwon’t wanttomiss out on your chance to take in the sights while you swim, and soak up the atmosphere on the shore.

OptusSwimSydneyHarbour is there - launchof theGreatAustral ianSwimwhichtookplace at the same venue two years ago, with Swimming Austral ia joining forces with SME360tobr ingtheamazingeventback . Incorporating a range of distances suitable for al l , plus a var iety of activit ies, food and enter tainment, OptusSwimSydneyHarbour is a greatdayoutfor famil iesandfr iends. Toregister for theOptusSwimSydneyHarbouror for more informationontheevent,cl ick here, or go to:http://www.optusswimsydneyharbour.com.au/

NSW Swimmer Magazine November 2017 EditionPage 11

The Australia Swims website is now live!

In Januar y, we’re inviting ever y Australian to take par t in Australia Swims - a 9- day celebration of water. For ever yone. Ever y where.

Fromoceanswimsandpool par t ies, tobeachbarbiesandsnorkel safar is, placesal loverAustral ia wil l becreatingexperiencesthatmake it easyfor Austral ianstogetinvolved. Because it ’s whatwedo. Weswim.Austral ia Swims. Stay tuned for more information about how your club can get involved, including register ingyourexist ingevents/activit ies (suchasClubNights, trainingwithintheweek, meetsetc) .

Click here to vis it the Austral ia Swims Website to learn more, or go to:https://www.austral iaswims.com.au/

www.australiaswims.com.au

NSW Swimmer Magazine November 2017 EditionPage 12

World Anti-Doping Agency (WADA)2018 Prohibited List

Please be advised that theWorld Anti-Doping Agency (WADA) has published the 2018ProhibitedList (theProhibitedList) , which will come into effec t on 1 Januar y 2018. I t is impor tant that you read and make yourself famil iar with this information.**Please ensure your Club’s athletes are familiar with the 2018 Prohibited List & protocols. We ask if you can please circulate the information in the PDF (available via the button below) to all club members.** Cl ick here for theProhibitedList avai lableonWADA’swebsite, alongwithasummaryofmajormodif icationsandMonitor ingProgram.or goto:https ://www.wada-ama.org/en/media/news/2017-09/wada-publ ishes-2018-l ist-of-pro -hibited-substances-and-methods Theprohibited l ist andupdatesarealsoavai lablehere on the Swimming Austral ia website, or go to: https://www.swimming.org.au/Home/Swimmer-HQ/El ite -Athletes/Anti-doping.aspx Athletes are reminded that it is their responsibi l i ty to check the status of any medication or substance prior to use by cl ick ing here, or go to:http://www.globaldro.com/AU/search

Click here for the WADA 2018 Prohibited List PDF , or go to:https://www.wada-ama.org/sites/default/f i les/prohibited_list_2018_en.pdf

Congratulations to the NSW Technical Officials Appointed to the

Gold Coast 2018 Commonwealth Games

CongratulationstotheteamofNSWTechnical Off icials whohavebeenappointedfor theGoldCoast 2018CommonwealthGames!

The TO’s from NSW include Cherry Smith, Kenneth Jones, Jannine Fathers, John Har t ,Phi l ipJobling, NickKeith, FayeLewis, JohnRohloff, Nei l Rogers, DavidCooperandPamela Weste.

We’re very proud to have so many talented and committed TO’s as par t of our SNSWcommunityandrepresentingusat this prestigious International competit ion!

NSW Swimmer Magazine November 2017 EditionPage 13

NSW Swimmer Magazine November 2017 EditionPage 14

SWIMMING NSW SUMMER RATES

Courtyard Marriott North Ryde are proud to provide Swimming NSW with the following discounted rates:

11th to 13th December inclusive 10% off their Summer promotion rates

14th to the 20th December inclusive$150.00 per room per night

NSW Swimmer Magazine November 2017 EditionPage 15

Development Officer – Two (2) Positions Available

Position Description

SwimmingNSWhastwo(2) posit ionsavai lable intheir Spor t DevelopmentandPar t icipationteamforaCoast andVal leyandSouth-EasternDevelopmentOff icer. TheCoast&Val leyposit ionwil l bebasedat a locationwithintheCoast andVal ley(C&V )Areaof NSW(fromPor t StephenstoWoyWoyandinlandtoMait land/Singleton).

TheSouthEastern(SESA)posit ionwil l bebasedat a locationwiththeSESAAreaofNSW(fromWollongongandBowral downtheSouthCoasttoEdeandtheVictor ianborder, includingtheSnowyMountainsarea) .TheDevelopmentOff icer wil l providea local focustotheSwimmingNewSouthWalesSpor t DevelopmentandPar t icipationteam,responsiblefor thedevelopmentof thespor t inthefol lowingareas: - JuniorDolphins, par t icipation, clubdevelopment,athlete development, mult i c lass swimming, coach and technical off ic ial education and development. TheDevelopmentOff icer rolewil l includeavar ietyof administrationsupport tasks. This posit ionrepor ts totheSpor t DevelopmentandPar t icipationManager.

Qualifications / Experience / Attributes• Spor t ManagementrelatedBachelorsDegree- preferred• Ter t iary level education inSpor ts Management/Administration–preferred• SwimmingAustral ia Limited&SwimmingAustral ia Coaches&Teachers AssociationBronzeLicenceholder- preferred• OutstandingcomputerandITsk i l ls• Excel lentknowledgeof Microsoft programs includingWord, Excel andOutlook• Strongcommunicationsk i l ls (writtenandverbal)• Well groomedandimpeccablepresentation• Strongcustomerservicefocus• Abil i ty tomeetdeadlinesandprior it isetasks• Abil i ty towork independentlyand inasmall teamenvironment• Knowledgeof thespor t of swimmingis highlydesirable

Duties / Responsibilities• Promotetheaimsandobjectivesof SwimmingNewSouthWales, withinthe swimming and general community including educational institutions• Providea local focustotheSwimmingNewSouthWalesSpor t Developmentand Par t icipation team• Coordinatedevelopmentsquads, campsandprogramswhererequired

NSW Swimmer Magazine November 2017 EditionPage 16

• Coordinateswimmingandcoachingdevelopmentopportunit iesat a cluband area level• Reviewandimplementpathwaysfor thedevelopmentof talentedswimmersand coaches• Promoteanddel iver theJuniorDolphinsprogram• Providesupport, adviceandleadershiptoSwimmingNSWAff i l iatedClubs• Coordinateswimmingcoachingandlearntoswiminstructoreducationcourses• Coordinate special projects look ing at specif ic population groups related to swimming development as directed• Assist withthedevelopment, maintenanceand administrationof Swimming NSW materials and documents• Assist intheorganisationof al l ASCTArelatedCoachingCourses• Preparerepor ts andconductpresentationsasrequired• Attendandcontr ibutetotheoperationof al l conductedStateswimmeets• AttendmeetingsandrepresentSwimmingNSWonvar iousgroupsand committees• Liaise with SwimmingAustral ia, other SwimmingState Bodies, Areas, Clubs andMembersonmattersregardingSwimmingPar ticipationandDevelopmentas required• Liaise with other organisations and individuals on matters relating to spor ts developmentasrequired• Identifyareasof weaknessandimplementprogramstoredresssuchweakness• Assist inansweringenquiresregardingSwimmingPar t icipationand Development• AnyotherdutieswithintheEmployeescapabil it iesandwhich is reasonableto expecttheEmployeetounder take

All staff and volunteers of Swimming NSW must complete background screening (including have a current Working with Children Check and Police Check) and agree to abide by the Swimming Australia Child Welfare Polic y and Code of Conduc t as a condition of employment/engagement.

Conditions of EmploymentA Salar y pack age wil l be negotiated with the successful candidate based upon sk i l ls andexperienceandwil l include

• Mobilephone• Laptop• Four (4) weeksannual leaveperyear• Statutory leave loadingandsuperannuation• Anal lowanceof ten(10) s ickdaysperyear

I t should be noted that the posit ions wil l involve out of ordinar y hours work , including evenings and weekends and regular travel throughout the State.

I t is anessential requirementof theposit ionsthatthesuccessful applicantdoesnotconcurrently have a role as a coach of another swimming program. Interested individuals should for ward a one (1) page Cover Letter along with a copy of their Resume to Sarah Koen at sarah.koen@nsw.swimming.org.au . For a confidential discussion regarding the roles available, please contac t Sarah Koen 0408 429 849.

NSW Swimmer Magazine November 2017 EditionPage 17

What Is A Healthy Diet For A Swimmer?

Yourbodyneedsawell-balanceddiet tostayhealthyandenergetic. But i f youareanathlete, you need a diet that suppor ts a higher level of physical activity by boosting your energy, immunity and muscle strength. A poor diet not only affects your athletic per formance, but it canexposeyoutohealthcomplications. Ther ightcombinationoffoods can boost your energy levels and keep your levels high for longer.

Vitamins and Minerals

Swimmingis a strenuousactivitythatrequiresmusclehealthandstrength. Vitaminsandminerals boostyour immunityandaid inenergyproduction. Forexample, yourbodyneedstheBvitaminsfor energy. VitaminsB-1andB-2helpyourbodyproduceenergy, andtheyaffect theenzymesthat inf luenceyourmuscle, hear t andnervesfunctions. Deficiencyof someBvitaminscanresult inmusclecramps, t i rednessandloss of appetite, according to American Cancer Society. Vitamin C acts as an antioxidant, and it protectsyouagainst freeradicals, whichcancausedisease. Also,minerals playas ignif icantrole inyourper formance. I roncarr iesoxygentoal l cel ls ofyour body, and calcium improves your bone health and muscle function.

Hydration

Water is a crucial par t of yourdiet asanathlete. Becauseyourbodydoesnotmakeorstore water, you must replace what you lose through sweat and urine to avoid dehydration. Drinkwaterbefore, duringandafter trainingwithouthavingtowait tofeel thirsty. Bythet imeyoufeel thirsty, yourbodywil l have lost about2percentof i tsweight, which can affect your per formance, according to Or thoInfo, the patient information website of the American Academy of Or thopaedic Surgeons. While everyoneshoulddr inkat least eightcupsof watereveryday, anathleterequiresmore.Dehydrationcancauseoverheatingandfatigue.

Carbohydrates

Carbohydrates provide your body with 40 percent to 50 percent of your energy requirements intheear lystagesof moderateexercise. Eatingadiet thatprovides70percent of your calor ie intake from carbohydrates three days before a big competit ion can help boost your endurance. Also, choosing whole grains over ref ined starches protectsyouagainst energy lags; wholegrainshavea lowglycemic index, andyourbodyabsorbsthesugarss lowlyfor last ingenergy, accordingtotheHarvardHealthPublications. Examplesof wholegrains includewhole -wheatbread, oats, cereal andwhole -grainr ice. Forgeneral trainingneeds, yourequire2.2to3gramsofcarbohydratesperpoundof yourbodyweight. Enduranceathletesneedupto4.5grams per pound of body weight.

NSW Swimmer Magazine November 2017 EditionPage 18

Proteins

Yourbodyneedsproteinstobuildnewtissues. Theamountof proteinyourbodyrequiresdependsonthe intensityanddurationof yourexercise. I f youareacompetit iveswimmer, yourequire0.5to0.6gramsof proteinperpoundof yourbodyweight. Sources of animal protein include poultr y, meat, eggs, dair y and f ish. Vegetableproteins include legumesandnuts. Eatingprotein inexcessof yourbody ’sneeds is unnecessary ; thebodystoresexcessproteinas fat .

O ther Tips

Breakfast inan importantpar t of anathlete’s diet. Ahealthybreakfast replenishesyourglycogenlevels –thestoredformof glucose–whichmaybeabit lowaftersleeping. Star t fuel ing your muscles with energy ear l ier in the day to avoid an energy slumpanddecreasedphysical activity. I t is equally importanttoeat foodsthatcontaingood fats such as peanuts, avocados, ol ives and walnuts. Avoid sol id fats such as butter and lard, and instead, replace them with vegetable oi ls. Your total fat intake should be between 20 percent to 35 percent of your total energy intake.

Written by Rob er ta A nding, 3rd O c tob er 2017

Taken from: https://w w w.l ivestrong.com/Avai lable by c l ick ing here, or go to:https://www.l ivestrong.com/ar ticle/290414-foods-to-avoid-to-improve-creatine -levels/