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Thurrock Swimming ClubHandbook

From Beginners to Champions!

We aim to maximise the swimming potential of every member

TABLE OF CONTENTS

The 2011-2012 Club Committees and Coaching/Teaching Teams........................................................................4Executive Committee ................................................................................................4Committee Forum ................................................................................................4Coaching & Teaching Team ..............................................................................................4

Our Mission Statement .........................................................................................................................................5Contact the Club....................................................................................................................................................6Club Activities ........................................................................................................................................................6Join the Club ..........................................................................................................................................................6What are our fees?................................................................................................................................................7ASA membership: ..................................................................................................................................................7Club Membership: .................................................................................................................................................7Assessment Process ..............................................................................................................................................7How are we structured? / Learn to Swim / Academy and Squads........................................................................9Our Program ..........................................................................................................................................9Learn to Swim......................................................................................................................................................10Skill Development ........................................................................................................................................10Stroke Development: ........................................................................................................................................10Understanding and Awareness: ..........................................................................................................................10Awards ........................................................................................................................................10Academy 1, 2 and 3. ............................................................................................................................................11Training Times: ........................................................................................................................................11

Academy 1 ..............................................................................................11Academy 2 ..............................................................................................11Academy 3 ..............................................................................................11

Olympic Program - LTAD Swim Skills ...................................................................................................................12Olympic 1.............................................................................................................................................................12Training Times: ........................................................................................................................................12Olympic 2.............................................................................................................................................................12Training hours include:........................................................................................................................................12National Age Group Squad - ................................................................................................................................13Training hours include:........................................................................................................................................13National Youth Squad..........................................................................................................................................14Training hours include:........................................................................................................................................14Training kit requirements....................................................................................................................................15Swimshop ............................................................................................................................................................15Masters ..............................................................................................................................................................16Training Times: ........................................................................................................................................16When and where do we train?............................................................................................................................17Galas ..............................................................................................................................................................18Where and when do we compete? .....................................................................................................................18Gala Venues ........................................................................................................................................18How do you enter galas and what does it cost?..................................................................................................18Attending galas ........................................................................................................................................19

Preparation before the gala ...........................................................................................19What you need ..............................................................................................19Club kit ..............................................................................................19Adequate drinks and food..............................................................................................19Something to keep them occupied ................................................................................20

What are the different levels of Meet?...............................................................................................................21Level One Meet ..............................................................................................21Level Two Meet ..............................................................................................21Level Three Meet ..............................................................................................21Level Four Meet ..............................................................................................21

Competition structure chart:...............................................................................................................................21Common Terms ...................................................................................................................................................22

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What are BAGCATS?............................................................................................................................................23Nutrition ..............................................................................................................................................................24Nutritional guide and fact sheet..........................................................................................................................24Club Rules ............................................................................................................................................................30Code of Conduct..................................................................................................................................................30Child Protection and Anti-Bullying ......................................................................................................................30Swimline ..............................................................................................................................................................30Code of Ethics......................................................................................................................................................30Equity Policy ........................................................................................................................................................30Communication with swimmers and parents .....................................................................................................31Parental involvement/Why do we need volunteers? .........................................................................................32The importance of volunteers .............................................................................................................................32What do we do? ..................................................................................................................................................32Complaints Procedure.........................................................................................................................................33

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The 2011-2012 Club CommitteesAnd Coaching/Teaching Teams

The Executive Committee are elected volunteers who manage the club on a day to day basis. New members and officers are elected at the club AGM in June each year. Details of the 2011-2012 Executive Committee can be viewed on our website.

Executive Committee

President Norman EdgellClub Chair Keith DayClub Secretary Hazel DayHead Coach Alan Mitchell Head of Swimschool Karen EpslyHealth and Safety Dawn HawkinsHome Events Lyndsey MotinTreasurer Shekh MotinSWIM 21/Development Hazel DayWelfare Officer Jackie Backhurst

Committee Forum

Fundraising/Sponsorship Hazel DayLearn to Swim Rep Laraine JonesMembership Coordinator Mary DunhamNational Age Group Squad Rep Laraine JonesNational Youth Squad Rep Spencer Mills Olympic 1 Squad rep Jenny MartinOlympic 2 Squad rep Gary KilsbyPress Relations officer Daren FordSocial Team Jan MickleyTrophy Secretary Rob MickleyWebsite coordinator Position VacantWorkforce coordinator Position Vacant

Coaching and Teaching TeamHead Coach Alan MitchellHead of Swim School Karen EpslySenior Coach Paul HayesOlympic 1 Squad John MitchellOlympic 2 Squad Karen Epsly

TeachersEmma Backhurst, Katie Backhurst, Lesley Baxendale, Julia Bowman, Marc Butcher, Alison Dole, Mollie Epsly, Charlie Hard, Whitney Hard, Amy Hatfield, James Mitchell, Ray Moore, Stella Lawson, Karen Stephens

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Welcome to Thurrock Swimming Club. We are a club that serves the Thurrock area and have a history of excellence that goes back many years. We provide sessions to suit everyone, from children of 5 years old to adults of 80!

Our Mission Statement

“From Beginners to Champions !

We aim to maximise the swimming potential of every member”

All of our teachers and coaches are ASA qualified to the appropriate standard and keep their qualifications up to date following a continual professional development program. We train swimmers from absolute beginners right up to national standard. The achievements of all swimmers, however small, is celebrated, from the first tentative strokes of the youngest swimmers, to the county, district and national qualifying times of the squad swimmers.

Our learn to swim lessons initially concentrate on teaching water confidence, and gradually introducing and refining the skills needed to achieve ASA NPTS awards under the ASA National Teaching Plan. Such achievements help to develop children's self-confidence as well as teaching them important safety skills. Our qualified coaches and teachers oversee the lessons and monitor children's progress through the 10 stage NPTS plan at our training sessions as they further develop their strokes and skills.

For more advanced swimmers, we also operate the ASA Challenge, Personal Survival and Swimfit Distance Award schemes incorporating water polo.

Swimmers who demonstrate particular talent and enthusiasm at this early level, may be invited to join the TSC Swim Academy. This is an accelerated teaching plan, still following the NPTS scheme, but utilising additional sessions. Instruction is provided by ASA coaches, under the direction of the Head Coach. Efficient stroke techniques, diving and turning techniques are also taught.

Swimmers may one day be selected by the Head Coach to join the SWIM ACADEMY or one of our 3 competitive squads and represent Thurrock at the various galas the team attends. However, there are opportunities for swimmers of all standards to participate in gala’s held at Blackshots pool.

All teaching assistants, committee members and others who help to run the club are volunteers. We are all eager to help you; so if you have any query regarding your child's lesson or training, please ask at the membership desk and our Membership Secretaries will do their best to help you.

The club provides many opportunities for the children to meet new friends and have fun; both during their lessons and at the social functions that are an integral part of the club. So, whether you want to learn to swim, to improve your existing skills, meet new friends, have fun, improve your fitness or even have ambitions to swim for your country, this is the place for you!

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Contact the Club

Email : thurrockswimmingclub@hotmail.co.uk

Website : http://www.thurrockswimmingclub.btck.co.uk

Club Activities

The club organises social events throughout the year: our presentation evening with disco following our club championships; discos and day trips are also organised and a yearly event to an outdoor adventure centre. Look out for details of events and if you have any ideas please see our Social Secretary.

Join the Club

Joining the club is quite straight forward and detailed below.

Non swimmers will join the waiting list and will be invited to attend a class as soon as a place is available for them.

If you can already swim, we will ask you to come for a short assessment of your swimming ability. TSC has classes for all abilities and therefore it is important that we select the correct group for you. Assessments take place most weeks. Our membership team will contact you as to when and what time you need to come to the pool and someone will take you to the poolside and show you where to go. For children under 10 the qualified teachers will assess your ability in the teaching pool and place you into an appropriate class (space permitting).

However, due to the high number of non swimmers joining the club, there may be a waiting list for the some classes; you will be informed as soon as there is a space available.

Children aged 10 or over will need to be of the equivalent standard of ASA grade 6 (NTPS 9) and, after assessment will be placed in the appropriate Awards class.

TSC currently offers all new members a 1 week free tryout to ensure that they are happy with us before paying.

Once you have been placed in a group, you will be asked to complete the membership form and pay the club membership fee. Monthly training fees for each group are also charged. Our helpful membership staff will be on hand to answer any questions you may have.

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What are our fees?

Monthly Fees :

Stage 1 and 2 £17.00Stage 3 (colours) £19.00Stage 9 (lanes, blue/purple) £1900Masters £20.00/£31.00Academy 1 £32.00Academy 2 £35.00Academy 3 £37.00Olympic 1 £52.00Olympic 2 £56.00National Age Group Squad £65.00National Youth Squad £71.00

ASA membership:

The ASA levies an annual membership charge for Category 1 swimmers (those who do not compete). The cost is £12.00

The ASA levies an annual membership charge for Category 2 swimmers (those swimmers wishing to compete in open competition). The cost is £27.25Both of these must be paid through the club with your annual membership.

Club Membership:

£25 annually

Assessment Process

Thurrock Swimming Club has introduced a system of 3 monthly written assessments for all our swim-school swimmers in NPTS (White hats to Blue Hats).

Our system of teaching swimming revolves around a 12-week plan for each level. The elements making up each level are gradually introduced to the swimmers during the 12 weeks. Our teachers continually record how well swimmers perform each task and which they need a little more help/practice with.

We are continually developing our swimming programme in line with the latest research into new teaching techniques and outcomes developed by ASA. The new NPTS (National Plan for Teaching Swimming) programme was introduced in 2009 and is working successfully up to stage 8. The new programme is very comprehensive in developing skills inall four swimming strokes, therefore the swimmers are staying within their hat groups for a few more terms. The new NPTS framework encourages swimming lesson instruction in a FUN environment to aid learning and understanding with an emphasis on fun and games within the child’s swimming lesson.

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Swimmers who demonstrate they can consistently* perform all of the tasks required for each level, will be awarded the appropriate badge and certificate and progress to the next level. All swimmers receive a copy of the teachers report to keep.

*Please remember that these tasks need to be consistently achieved before we award the level. Furthermore, we aim for swimmers to be able to complete all the necessary disciplines for each level.

Our aim in introducing this system is to give a good, constructive, feedback which strokes/skills swimmers have mastered, and which have proved a little bit trickier (usually breaststroke!!). Swimmers develop and learn new skills at different rates, and so no one should feel disappointed if they haven’t progressed to the next level. We feel that knowing the things which you need more practice with, will help you pay particular attention to that area. Of course it’s always nice to know the things you do well also!

If you have any questions or queries, please ask at the membership desk in the first instance. They will speak to the teachers if necessary.

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How are we structured? / Learn to Swim / Academy and Squads

Our Program

Each squad has like minded athletes, individual goals and a team driven approach.

‘100% correct is 100% correct. 99% correct is 100% wrong. That 1% margin can mean the difference between gold and silver.’

Our aim: is to identify an athlete centered performance pathway from ‘Learn to Swim’ through to ‘National Youth’, inclusive of the Long Term Athlete Development plan. If you would like to see a copy of the LTAD please ask the Club Secretary.

THURROCK SWIMMING CLUBLEARN TO SWIM/ACADEMY

Olympic 1(01)

Olympic 2(02)

National Age Group(Older NAGS/Younger NAGS)

National Youth(NYS)

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Learn to Swim

Skill Development

The NPTS equips swimmers with all basic skills, so that they may go on to participate in a variety of different disciplines e.g. diving, water polo and in doing so become a more rounded and skilful performer. The plan advocates a broad multi–stroke approach and we teach all 4 major strokes.

Stroke Development:

The plan defines 3 levels of stroke development; basic, efficient and effective or advanced. From the earliest stages, correct basic actions and body positions are taught, meaning that as the swimmer advances and progresses, they build on good practices already learned.

Understanding and Awareness:

More emphasis is put on the swimmer feeling at home in the water, especially through the initial orientation processes. And we encourage complete confidence in the water through a variety of drills, exercises and contrast activities including games.

Awards

Backing up our instruction is the NPTS range of 12 badges and awards, each of which builds upon skills learned and developed previously. Swimmers are assessed regularly and written feed back is given to all swimmers every 12 weeks. Copies of these assessment sheets are also kept by the club and analysed to ensure consistent progression is being made.

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Academy 1, 2 and 3.NPTS Levels 1-7(LTAD FUNdamental/Swim Skills)

Training Times:

Academy 1

Sunday (Blackshots) 14.00 – 15.00pm

Academy 2

Monday (Blackshots) 18:00 – 19:30pmSunday (Blackshots) 14.00 – 15.00pm

Academy 3

Monday (Blackshots) 18:00 – 19:30pmTuesday (Blackshots) 18.00 – 20.00pmSunday (Blackshots) 14.00 – 15.00pm

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Olympic Program - LTAD Swim Skills(2 Squads - Olympic 1 and Olympic 2)

Whilst in these squads training covers all aspects of skill improvement to accommodate the needs of the swimmer. Throughout this ample period of training swimmers will develop:

basic land training/flexibility

key skills for racing and training, for instance starts/turns and finishing

training principles such as clock usage, equipment usage, lane discipline, warm up and swim down protocol

superior stroke technique

general lifestyle advice and mentorship

Olympic 1(incorporating NPTS Levels 8-10)

The group covers a comprehensive period of training where swimmers are given a taste of the competitive elements. Swimmers will build on the skill work acquired from the Academy; inclusive of primary principles such as clock usage, lane discipline, racing starts and turns.

Training Times:Tuesday (Blackshots) 18.00 – 20.00pmWednesday (Blackshots) 20:00 – 21:30pmFriday (Blackshots) 18:00 – 19.00pmSaturday (Blackshots) 05:45 – 07.45amSunday (Blackshots) 12.45 – 15.00pm

Olympic 2Training is increased further; sessions become more endurance centered however the skill element is still a priority. Swimmers will need to be accustomed to training daily with the introduction of morning sessions. Land training will not only be based around mobility and stretching (prior/post training) but will include basic core, body weight and stability exercises twice a week. Swimmers will rehearse the ancillary capacities for racing as well as the credentials of training for example pace/negative split work. The age range for the squad is generally between 8-12 years old.

Training hours include:Tuesday (Blackshots) 05:00 – 07.00amWednesday (Blackshots) 20.00 – 21.30pmFriday (Blackshots) 05.30 – 07.00amFriday (Blackshots) 18.00 – 18.45pm Saturday (Corringham) 06:00 – 08:00amSunday (Blackshots) 12.45 – 15.00pm

Friday Land Training 19.00 – 20.00pm

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National Age Group Squad LTAD Train to Train

The intensity of work is stepped up once again, and swimmers are introduced to cyclic training as well as different energy systems. Land training is more frequent and becomes harder building basic strength and stability. Because of the demand from the sport swimmers are provided with life mentorship including time management, healthy living and nutrition.

The Age range for the squad is generally between 11-14 yrs old, with the following training hours available:

Training hours include:

Younger NAGS

Monday (Blackshots) 05:30 – 07:15amTuesday (Basildon) 05.30 – 07.00am (by invitation only)

Tuesday (Blackshots) 18.00 – 19.30pmThursday (Blackshots) 05.30 – 07.00amThursday (Basildon) 18.30 – 20.30pmFriday (Blackshots) 18:00 – 18.45pmSaturday (Blackshots) 05:45 – 08:00am

Friday Land Training 18.45 – 19.30pm

Older NAGS

Monday (Blackshots) 05:00 – 07:15amTuesday (Basildon) 05.30 – 07.00amTuesday (Blackshots) 18.00 – 20.00pmWednesday (Blackshots) 05:00 – 07:15am (optional)

Thursday (Blackshots) 05.00 – 07.00amThursday (Basildon) 18.30 – 20.30pmFriday (Blackshots) 18:00 – 18.45pm (11-12)Friday (Blackshots) 18.45 – 20.15pm (13+)Saturday (Blackshots) 05:45 – 08:00am

Friday Land Training 18.00 – 18.30pm (13+)19.00 – 20.00pm (11-12)

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National Youth SquadLTAD Train to Compete/Win

Swimmers are in the optimum squad of the programme. Total commitment to the sport is required. Squad members are expected to be able sustain and deal with the psychological and physical demands of training/competing as well as provide mentorship and be a role model to junior members in the program. Season targets include British Championship qualification/results as well as National finals and medals.

The training times allocated to this squad are as follows:

Training hours include:

Monday (Blackshots) 05:00 – 07:15amTuesday (Basildon) 05.30 – 07.00amTuesday (Blackshots) 18.00 – 20.00pmWednesday (Blackshots) 05:00 – 07:15amThursday (Blackshots) 05.00 – 07.00amThursday (Basildon) 18.30 – 20.30pmFriday (Blackshots) 05:00 – 07:15amFriday (Blackshots) 18.45 – 20.15pmSaturday (Blackshots) 05:45 – 08:00am

Friday Land Training 18.00 – 18.30pm

The squad system is continually under review. Parents and swimmers will be informed of any changes as and when they happen. When the Head Coach feels that a move between squads is appropriate, he will discuss the situation with the swimmer and parents.

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Training kit requirements

Our squad training kit requirements are as follows :

KickboardPullbouyFinger paddlesHand paddlesSnorkelShort fin flippersDrag shortsTherabandGoggles x 2Hats x 2Drinks x 2

Swimshop

The club swimshop should be your first stop for your swimming equipment needs. As well as stocking club uniform items, many other swim aids are kept in stock or available to order (kickboards, goggles etc.). All prices are competitive, with profits going straight back to the club.

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Masters

Thurrock Swimming Club has a Masters section. It is geared towards giving training/competition opportunities for adult swimmers 18+, who may have been competitive in the past and want to stay involved, or perhaps a late starter in the sport

Training Times:

Monday (Blackshots) 19.00 – 20.00pmWednesday (Blackshots) 06.00 – 07.00amFriday (Blackshots) 21.00 – 22.00pm

We also have a non competitive / fitness section for those swimmers who no longer wish to compete, but would like to take part in a healthy sport.

Non Competitive / Fitness

Wednesday (Blackshots) 06.00 – 07.00amFriday (Blackshots) 06.00 – 07.00am

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When and where do we train?

Our two main training bases in Thurrock are Impulse Leisure Blackshots, and Impulse Leisure Corringham.

Blackshots LeisureCentre ManagerJack Donovan 01375 375533

Corringham LeisureCentre ManagerGeoff Caine01375 415754

We also now use Basildon Sporting Village.:

The sessions you attend will depend on the squad you are in.

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Galas

Where and when do we compete?

Swimmers are encouraged to compete at the appropriate level.

We hold annual club championships. *

We also hold a widths and lengths gala which is an opportune time for our younger swimmers to take part in their first gala.

The club also invites some learn to swim groups to take part in the Thurrock Team Trophy gala (3 T’s), where our swimmers are split into 3 teams led by vocal cheer leaders to compete against each other.

Gala Venues

Often our galas are external and can be a distance from our home training pools. Below are addresses and postcodes of some of the pools that the club attends for external galas.

Aldershot Rawlinson Road, Aldershot GU112LQBraintree Charter Way, Braintree, Essex,CM77 8YJCambridge Parkside Pool, Gonville Place, Cambridge, CB1 1LYCrystal Palace Ledrington Road , Upper Norwood , London, SE19 2BBGuildford Parkway, Guildford, Surrey GU1 1UPNorthampton Corby International Swimming Pool, George Street, Corby NN17 1QBNorwich UEA Sportspark, University of East Anglia, Norwich, Norfolk, NR4 7TJSheffield Ponds Forge International Sports Centre, Sheaf Street, Sheffield, S1 2BP

If in doubt as to how to get to an external gala, visit the website of the gala concerned

How do you enter galas and what does it cost?

Galas are also organised during the course of the year by the Club’s Gala Events Co-ordinator. Details will be posted on the board at Blackshots, the club website and details are sent out by our Gala Events Co-Ordinator.

The club has a generic gala entry form which must be completed and handed into the Membership Desk with the appropriate fee – NO FEE – NO ENTRY !

Olympic 1 squad entries will be completed by the squad coach and the form returned to the parent to pass to the to the Membership Desk with the appropriate fee.

Costings vary according to each individual gala and entry fees are detailed on each entry form.*This is subject to change on an annual basis.

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Attending galas

Attending your first gala can be very daunting. It’s easy to know what to take when your swimmer has attended many galas. However, for your first gala it’s difficult to know what to take. Squad representatives are available and can give good advice on what to take. We have a plethora of experienced parents in the National Age Group Squad and the National Youth Squad who have attended many galas – don’t be afraid to ask any of them who would be happy to help. They were in the same boat once! Some galas can last all day so it is wise to ensure your swimmer arrives well prepared for a whole day poolside.

Preparation before the gala

The night before the gala is the time for the swimmer to pack THEIR OWN bag, not the parents. If you get to the pool to find something is missing and you haven’t packed your own bag, it is your fault and not your parents! It is your responsibility. Get all that you need together, warm up and race costumes/trunks, towels and food; enough for the whole day.

What you need

Racing costumes/trunks should fit you like a second skin, which means for the girls, youshould not be able to pull up the straps two or three inches above the shoulders!! Boys’ trunks should be small at the sides and tight fitting. No baggy bottoms, as these will cause drag which will slow you down. Both boys and girls need to take separate warm up costumes/trunks to the ones they will be racing in.

Club kit

It is compulsory for ALL galas that swimmers wear the correct club uniform when representing the club at galas and external events.

This comprises club polo shirt and club tracksuit. Our specifically designed club swimcaps, tracksuit tops and shirts are only available from the club swimshop.

Club hat should be worn at all gala’s, by both boys and girls. Whatever gala you compete in, you are there representing your club and if you are all wearing the same hat, it indicates the team you are proud to be part of. These are purple with the club logo on the side.

Goggles - Take at least two pairs of goggles with you. Before you go down to the start of the race, make sure your goggles are fitting properly. Try not to fiddle and keep playing with the straps while you are waiting to be called. If you keep changing the fitting of them, you run the risk of them not fitting as you want them to, or worse, them breaking!

Poolsides are often hot and wearing tracksuit bottoms all day is not a good idea. Therefore ensure your swimmer has black shorts packed in their kit bag.

Adequate drinks and food

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Ensure your swimmer takes adequate food and drink to a gala. Some galas can last all day dependent upon races entered so make sure your swimmer takes enough to last the duration of the gala.

Carbohydrates are needed for long galas; Bread and Pasta, etc…all low fat. Fat is hard to digest and therefore best avoided on race day.

Take plenty of water and fruit squashes. Fizzy drinks should not be drunk and chocolate should not be eaten until you have finished swimming for the day.

Something to keep them occupied

It can get boring sitting poolside waiting for races, so it is often a good idea to equip your swimmer with something to do during the day. If this does include any electronic equipment e.g. Gameboy, PSP etc, the club takes no responsibility for its loss or damage. The responsibility lays solely with the swimmer/parent and no claim can be made against the club for loss, damage or otherwise.

Poolside shoes should be worn. Most poolside floors can be very cold and you loose very valuable heat through you feet, therefore it is essential to wear poolside shoes…and make sure they are clean! Do not leave poolside without wearing poolside shoes.

Check List:-

Enough warm up AND racing costumes/trunks

Club Track suit

Club T-shirt plus spares

Towels…and plenty of them!!

Poolside shoes (and socks)

Goggles…At least two pairs

Food and drink to last the whole day

Leave early to get to pool on time

Remember - dream deep, for every dream precedes the goal.

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What are the different levels of Meet?

Often people ask what the different level meets are. Meets do not have to be licensed, but where they are specific ASA guidelines must be followed. Licensed meets are graded level 1-4. Electronic timing must be used on level 1-3 meets. Results from these galas are submitted to the ASA for inclusion on the National Rankings database.

Here’s a brief guide taken from the ASA website.

Level One Meet are intended for qualifying for National Championships.Minimum entry times apply equivalent to the ASA 'A' Grade qualifying timesPools : 50m only.

Level Two Meet are intended for qualifying for Regional Championships and National Championships.Qualifying Times apply. Pools : 25m

Level Three Meet are intended for Regional Championships and Level 1 and Level 2 meets.Qualifying Times (sometimes apply) and Upper Limit times apply.Pools : 25m or 50m long.

Level Four Meet are intended for qualifying for County Championships and Level 3 and for those beginning to enter individual open competition.Pools : Any but must be at least 25m long.

More details can be found on the ASA Website under Swimming Calendar and Competition information.

Competition structure chart:

Junior Europeans

British Championships

National Championships

East Region Championships

Essex County Championships

Club Galas

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Common Terms

Consideration or Qualification time:

The slowest entry time for a particular event that the organisers of a gala will consider. DQ'd and disq:Abbreviation for disqualified on result sheets.Entry time: The time submitted by the club for a swimmer being entered in a gala. If entries are made well in advance, the entry time may not be the swimmers current PB Form Stroke: One of the three strokes having specific requirements (ie. 200M, Breaststroke, Butterfly or Backstroke). Freestyle is not a Form Stroke but is used for distance events, such as 200/400/800 or 1500m depending on the swimmers age and sex.Heat Declared Winner (HDW):When no final is swum and the winner is declared on the times swum in the heatsI.M. - individual medley:The competitor swims all four strokes in the following order: - butterfly, backstroke, breaststroke and freestyle. Licensed meets:This term has now replaced "designated meets". These are the only meets via which you can qualify for national competitionsLong course: Events held in a 50 m poolLQT - Lower Qualification Time:The slowest entry time for a particular event that the organisers of a gala will consider.Medley relay: Four swimmers each swim a different stroke. The order is always backstroke, breaststroke, butterfly and freestyle. PB:A swimmers personal best time for a given event. QT Upper Qualification Time:The fastest entry time for a particular event that the organisers of a gala will consider.Short course:Events held in a 25m pool Squadron relay: Usually the last race of a gala. A freestyle relay consisting of one swimmer from each age group or one swimmer of each sex from each age group.

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What are BAGCATS?

British Age Group Categories or BAGCat points are system of points which are awarded for different swims. When a swimmer competes in a BAGCat event, their time is converted into points that take into account a swimmer's age and sex. A swimmer can take part in as many events in a season as they choose to, but only their highest points score in each swimming category will count towards their final BAGCat total.

For an event the overall position of a swimmer is the sum of the BEST point score in each of the 5 categories (50m events, 100m, FORM, Distance and IM for older swimmers. It is therefore advisable to enter every category in the Age Groups if you can achieve the qualifying times. (N.B boys 12 and below and girls 11 and below don’t swim the 100m individual events and distance events).

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Nutrition

Nutritional guide and fact sheet

To be used as a day to day meal guide as well as how to approach your nutritional requirements during training and competition both at home and away.

THE SWIMMERS' DIET

BEFORE training and competition

The type of food swimmers eat prior to competition influences how well they perform in the water. The best pre-event meal should contain primarily carbohydrates. Carbohydrate-rich foods like pasta, breads and cereals are easily digested and absorbed.

AFTER training and competition

Swimmers should consume at least 70 grams of carbohydrate within 30 minutes after exercise, followed by an additional 75-100 grams every 2-4 hours thereafter. This will help restore muscle energy levels before the next training session. Swimmers with low carbohydrate (40%) diets cannot recover their pre-exercise muscle glycogen levels before the next sessions.

Nutrition Information for Swimmers and Parents

Diet – What is it?

Simply what we eat is our own personal diet.

What is a healthy diet?

One which is well balanced with the right types of food in the right quantities, providing the energy we need.

We need carbohydrates, proteins and fats, preferably unsaturated or poly-unsaturated fats.

What is a sports diet?

Athletes, swimmers, are likened to a Formula 1 racing car which needs to be highly tuned, fast, and work for long periods of time and like the high quality fuel used in those cars, you need high quality fuel (food).

Carbohydrates are your rich supply of energy (fuel). Proteins will help give you strong healthy muscles to keep the engine of your body in good working order. Fats will also supply energy. Other nutrients, vitamins and minerals, found in a well-balanced diet also

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serve your body's needs. Lots of liquids, especially water, will keep your body cool and hydrated.

Try to base your meals around carbohydrates such as pasta, rice, bread, potatoes, cereals, beans and lentils. Eat lots of fruit and vegetables and drink plenty of water. Aim for a diet that is 60-70% carbohydrate, 10 - 15% protein and 20-30%fat. Beware that a lot of hidden fats and sugars can be present in processed foods.

Remember most foods are good for you in the right quantity and in a well-balanced diet intake should not exceed usage.

Attached is a sample list of foods suitable for you to eat.

If you are a vegetarian or have other specific dietary needs you should seek other advice about suitable proteins and supplements.

Remember that it is essential to eat breakfast after training. If you do not go home then pack some food to take with you (see Boxes Two and Three for ideas). Similarly, it is important to eat after evening training, even if it means eating late at night. Ensure that these late night meals are high in carbohydrate and low in fat

To conclude:

Base every meal and snack around a carbohydrate rich food.

Eat a mixture of different carbohydrate rich foods.

Eat little and often.

Always consume some carbohydrate as soon after training as possible.

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BOX ONE - FOOD SOURCES OF CARBOHYDRATE Rice Breakfast cereals Pasta and noodles Potatoes Pizza bases Crispbreads, oatcakes and rice cakes Sweetcorn and popcorn Beans (including baked) Peas and lentils Sugar/jam/honey/chocolate spread Fruit (fresh, canned, dried and juice) Chocolate and cereal bars Sugar confectionary (eg jelly babies, jelly beans) Cakes Buns Biscuits Puddings Yogurts Soft drinks Sports drinks Glucose polymers

BOX TWO - HIGH CARBOHYDRATE BREAKFASTS Cereals - try some whole grain varieties for a change,

eg branflakes, miniwheats, porridge, wholewheat bisks, oatbran cereals, etc Toast - try raisin bread, three seed bread or tomato and herb for a change,

baguettes, muffins, crumpets, scones, brioche, scotch pancakes, currant buns Fruit and yogurts Beans on toast Boiled egg with toast fingers (the carbohydrate is the toast and not the eggs) Add chopped banana, fresh or dried fruit to breakfast cereals to increase the

carbohydrate content. Add jam, honey or mashed banana to toast and breads

BOX THREE - LIGHT MEALS Filled sandwiches/rolls/pitta breads/baps/French stick/cheese scones Thick vegetable/pulse based soups and crackers Rice or pasta salad Beans or scrambled/poached eggs on-toast Boiled eggs and toast Toasted sandwiches Pizza slice (thick base) Jacket potato and filling Grilled burger in thick bun with salad Risotto Tinned spaghetti in tomato sauce Pasta with a 'light' tomato based sauce

SNACKS - Remember variety is the key to a healthy diet

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Cereals Sandwiches (try banana, jam, honey, chocolate spread or peanut butter) Baguette, muffins, crumpet, malt loaf, raisin bread, scotch pancakes, currant buns,

teacakes, scones. Sweetened popcorn Tortilla chips or Marmite sticks Fresh, tinned or dried fruit Dried fruit bars, muesli bars, confectionary bars Rusks, dried cereal Rice pudding and yogurts Jelly cubes and sweets Home-made milk shakes (semi skimmed milk, chopped fruit and yogurt) Fruit cake and bread-pudding Crispbreads (try with mashed banana, peanut butter or chocolate spread)

BOX FOUR - 50 GRAMS CARBOHYDRATE FROM (uncooked) long grain white rice Small handful (uncooked) white spaghetti Half a 9" base pizza Large bowl (two helpings) breakfast cereal 5 slices bread banana. sandwich (two slices of bread) bananas 1 medium jacket potato Three-quarters of a can of baked beans tablespoons of raisins Half a packet of jelly cubes 1½ chocolate bars chocolate covered digestives 2½ to 3½ muesli bars teaspoons jam/honey Three-quarters of a can of rice pudding 1 medium can of fruit

Figures will vary from product to product. The table above will give you a rough guide. Do not forget to check the nutrition information on the packet if you have any queries.

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NUTRITION PLAN – EXAMPLE

Name of Swimmer or Squad:

Sammy Seal

Date of Plan: 1st September 2011

Aim of plan: To improve diet prior to competition and training

Length of plan: 4 weeks

Training Nutrition Plan

Types of Food Quantity Food groups Fluid Intake Timing

Pre am Training

Cereal 1 bowl CarbohydrateProteinVitamins

Orange Juice 30 mins prior to swimming

During Training

- N/A N/A Diluted cordial small quantitiesthroughoutsession

Post am Training

CerealToast with margarine and marmite

1 bowl2 slices

Carbohydrate Unsaturated fat Vitamins Protein

Orange Juice Hot drink

as soon as possible after training (usually 30mins)

Pre pm Training

Tuna Sandwich Fruit

1 or 2 rounds2 pieces

Carbohydrate ProteinUnsaturated fat Vitamins Fibre

Diluted cordialorHot drink

approx. 1 – 1 ½ hours prior to training

During Training

- N/A N/A Diluted cordial small quantitiesthroughoutsession

Post pm Training

Pasta or rice based meal

Yoghurt

average portion

usual size

Carbohydrate Protein Vitamins Fibre

Diluted cordial and/or Hot Drink

Approx 1 hour after completion of training

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Competition Nutrition Plan

Types of Food Quantity Food groups

Food Groups Fluid Intake Timing

Night before competition

Pasta or rice based meal

Yoghurt

average portion

usual size

Carbohydrate Protein Vitamins Fibre

Diluted cordialand/orHot Drink

Early evening

Pre-competition meals and snacks

Porridge with syrup & raisins

large portion CarbohydrateVitaminsFibre

Orange juice and/or Hot Drink

At least 2 hoursbeforecompetition

Between Races (2 -4 hours)

Tuna or Ham sandwich

Fruit

1 round

2 pieces

Carbohydrate Proteins Vitamins Fibre Unsaturated fat

Diluted cordial within 30 minutes of last eventFluid to be taken throughout dayBetween Races

(less than 1 hour)

N/A N/A Diluted cordial small quantitiesthroughoutcompetition

Post event Soup

jacket potato and filling

Pancakes

I bowl average

portion

approx. 2

Carbohydrate Protein Vitamins Fibre

Diluted cordial and/or Hot Drink

as soon after the competition as possible

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Club Rules

The Club Rules are adopted from The Amateur Swimming Association recommended constitution. Copies of our Club Constitution can be found on the club website or a copy can be requested from the Club Secretary.

Code of Conduct

We also have in place the following Codes of Conduct:

(a) for swimmers, (b) for parents, (c) for teachers, coaches, officials/committee members.

You must agree to abide by the Club Rules and Code of Conduct when you join the Club.

Child Protection and Anti-Bullying

Thurrock Swimming Club follows the ASA Child Protection policies in line with Wavepower and has a Child Protection Officer in place. All of our coaches, and other volunteers who have contact with children have attended approved Child Protection training and have in place an enhanced Criminal Records Bureau check. The policy, together with the Club’s Anti-Bullying Policy) can be found on our website. If you wish to see a hard copy, or have any other questions, please speak to the club’s Welfare Officer.

Swimline

Swimline is a confidential service for anyone involved in swimming and is available on 0808 100 4001

Code of Ethics

All our Teachers and Coaches are governed by the ASA Code of Ethics. The Code incorporates issues of responsibility, relationships with swimmers, confidentiality and much more.

Equity Policy

Thurrock Swimming Club embraces the equity policy of the ASA. The Club is committed to treat everyone equally within the context of their activity, regardless of age, gender, ethnicity, religious belief, disability, sexuality or social/economic status. A full copy of the ASA’s Equity Policy can be found on our website.

Copies of Club Documents can be found on the club’s website.

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Communication with swimmers and parents

The club believes communication with swimmers and parents is important. We regularly publish a monthly newsletter, have a club website:

(www.thurrockswimmingclub.ik.com)

and place notices on our notice boards at Blackshots. Your first port of call should be the website and this should be referred to regularly for details of changes to training, upcoming galas etc. Parents are encouraged to talk to their squad representatives or the Executive Committee if they have any concerns or questions.

We have 6 club notice boards at Thurrock Swimming Club, 5 based at Blackshots and one based at Corringham. The Corringham notice board is for Olympic 2 only. The other 5 are as follows:

(a) Swimmers notice board poolside at Blackshots which contains important swimmers information in respect of monthly meterage, training “off times” etc

(b) Parent notice board on the balcony. This contains gala information, changes to training times, coaches corner and general club information

(c) Rising stars notice board. This board is our gallery of “rising stars” at Thurrock(d) Academy and learn to swim board. This notice board contains information only

relevant to our learn to swim and academy swimmers(e) Glass notice board – this contains our committee information, club insurance and

wavepower information.

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Parental involvement/Why do we need volunteers?

We rely on volunteers to meet the Club’s aims. We work to ensure that we always have a sufficient number of qualified volunteers working within the Club.

The importance of volunteers

For swimming to succeed in achieving its vision and objectives it relies profoundly on the skills, knowledge and commitment of its workforce. Volunteers are vital in supporting participants, club members, and coaches as well as aspiring young athletes. Without such dedicated and enthusiastic people growth and success would not be possible.

What do we do?

There are many different roles within the Club:

Committee posts (for example, Club Secretary, Chair, PRO, Social, Gala Co-ordinator etc).

Coaching, poolside assistants

Team managing at galas and swim camps

Officials – timekeepers, judges, referees, stewards, lifeguards

Helping run our Galas – on the door, raffle/tombola, announcing, etc.

If you would like to know more about the jobs then please contact the Club Secretary.

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Complaints Procedure

And lastly, but we hope you don’t need this, but if you do – our Complaints Procedure:

Thurrock Swimming Club welcomes all suggestions, comments, and complaints. The committee members are open to all members to express any concerns or suggestions. Any concerns or complaints of a serious nature we will ask that you put them in writing with a date and signature to assure that we respond in a timely manner and use the ASA Laws in guiding the process.

The following is a summary of the process for different types of complaints. If you have concerns please feel free to contact the Chair. In addition, the ASA, is available to all members (swimmer and parent members). Swimline, 0808 100 4001, is a line directly to the ASA in matters of Child Welfare.

Internal Dispute regarding a breach of Thurrock Swimming Club Constitution are to be dealt with between the parties involved and will follow ASA Law 308 outlined in the ASA Law 180 in the 2006 ASA Handbook

Internal Dispute regarding the breach of ASA Laws. If a parent or swimmer wishes to raise a concern about a breach of ASA Law they are welcome to discuss the matter with a member of the committee preferably the Chair and/or Child Welfare Officer. Informal means will be used to reach an amicable solution. If this is not possible, the Committee will appoint a panel of three ASA members (may be internal or external to the club) to help resolve the conflict. The timeline and processes are outlined in the ASA Law 180 in the 2006 ASA Handbook

Thurrock Swimming Club takes Child Welfare issues seriously including the act of bullying. The ASA has guidelines for reporting child protection issues in their publication, Wave Power The committee will investigate all allegations involving child protection issues including those of bullying. If you have any questions regarding Child Welfare or Protection issues our Child Welfare Officer,

All members have the right to file an official complaint for a fee with the ASA within 30 days if they feel their concerns have not been resolved or dealt with fairly. The ASA Legal Office can be reached by phone, email, fax, or mail.