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RESOURCES

From club policies to packing lists to the basics of artistic swimming terminology and hair gelling, find out all about our sport and our club below!

MEMBER RESOURCES

Practice Packing List

Recreational Yoga Mat Skipping rope Water bottle Cap Goggles Nose Clip Adaptive Yoga Mat Water bottle Cap Goggles Nose Clip ​ Synchro School, 11-12 PS and 13-15 PS Yoga Mat Skipping rope Water bottle Cap Goggles Nose clips (at least two) Theraband Foam roller or tennis ball Toe bands 10 or 20L collapsible water jug Notebook and pen ​ National Stream Yoga Mat Skipping rope Water bottle Cap Goggles Nose clips (at least two) Theraband Foam roller or tennis ball Toe bands 10L or 20L collapsible water Ankle weights Notebook and pen ​ Masters Yoga Mat Water bottle Cap Goggles Nose Clip ​



Competition Packing List

Synchro School ​ Figures Caprice T-Shirt
Black leggings
Black Workout Shorts
Black Swim Suit
White Swim Cap
Noseclips (2)
Goggles Towels (2 or 3)
Water Bottle
Flip Flops
Runners
Socks
Speedo Purple Back Pack (Optional) ​ Routines
Competition Suit & Bun Cover
Make-Up and Hair Gelling Supplies
Shampoo & Conditioner
Towels (2 or 3)
Water Bottle
Flip Flops
Runners
Socks
Speedo Purple Back Pack (Optional) ​ PS and NS Competitive ​ Figures Caprice Jacket
Caprice T-Shirts
Black leggings
Black Workout Shorts
Flip Flops
Speedo Back Pack
Black Figures Suit
White Swim Cap
Noseclips (2)
Goggles Notebook and pen
Towels (2 or 3)
Water Bottle Thera band Toe bands Yoga Mat Tennis Ball
Runners
Socks ​ Routines Caprice Jacket
Caprice T-Shirts
Black leggings
Black Workout Shorts
Flip Flops
Speedo Back Pack
Club Suit
Caprice Swim Cap
Black Figures Suit
White Swim Cap
Noseclips (2)
Goggles Notebook and pen
Competition Suit & Bun Cover
Make-Up and Hair Gelling Supplies
Shampoo & Conditioner
Towels (2 or 3)
Water Bottle Thera band Toe band Yoga Mat Tennis Ball
Runners
Socks National Stream Travel Packing List



Hair Geling 101

Additional Supplies Needed Mini crock pot to heat gel Brush for gel application (Hands are also a great option) Hair Supplies Tight hair elastics Mini elastics for braids Bobby pins V pins Hair net Comb Spray bottle How to make a synchro bun 1. Wet hair throughly 2. Brush and comb hair throughly 3. Brush hair back into a tight pony tail on the crown of the head 4. Make 3-4 braids from ponytail (number of braids depends on thickness of hair) 5. Wrap braids into a bun and use V pins to secure bun * Do the shake test- how does the bun feel when you shake your head? Solid? Good! 6. Pin in hairnet using bobby pins 7. Melt 1-3 gel pucks in a mini crock pot 8. Apply gel with brush or hands and instantly comb out for first layer to ensure gel is smooth 9. Blow dry hair after each layer of gelling 10. Apply 3-4 layers of gel depending on thickness



Artistic Swimming Glossary

FINA Artistic Swimming Manual FIGURES Figure: A combination of basic body positions and transitions, performed in a manner and order as prescribed by the FINA Handbook rule descriptions Figure Design: The accuracy of positions and transitions as specified in the figure description Figure Control: Extension, height, stability, clarity, uniform motion, unless otherwise specified in the figure description. Figures are executed in a stationary position (unless otherwise specified in the figure description) Extension: The amount, degree or range to which something can be stretched to its fullest length. Use of muscular strength to enhance the stretch FINA Figures 2017-2021 ROUTINES Routine: A composition consisting of strokes, figures and parts thereof, choreographed to music Free Routine: Solo, Duet, Mixed Duet and Team must perform the Free Routine, which may consist of any listed figures, strokes and / or parts thereof to music. Free Routines have no restrictions as to the choice of music, content or choreography. Technical Routine: Solo, Duet, Mixed Duet and Team must perform the required elements described in the Appendix VI of the FINA Handbook. The required elements are selected by the TASC every four (4) years, subject to approval by the FINA Bureau Deck Work: Movements performed by the athletes on the pool deck before they dive in Pattern: Refers to formations made by the spatial relationship between members of a team Pool Pattern: The pathway the swimmer(s) take(s) through the water Eggbeater: With the body in a relatively vertical sitting position, the lower limbs move alternately, as the left foot moves clockwise, and the right foot moves counter clockwise. The technique of the eggbeater kick provides continues propulsive force for swimmers to maintain the high of the head and upper body above the water Body Boost: A rapid, headfirst rise, with a maximum amount of the body above the surface of the water Acrobatic movements (also referred to as "highlights"): A general term for jumps, throws, lifts, stacks, platforms, etc., which are performed as spectacular gymnastic feats and/or risky actions, and are mostly achieved with assistance from other swimmer(s) Synchronisation: To swim or execute movements in unison, one with the other and the accompaniment Free Routine Examples Technical Routine Examples JUDGING Artistic Impression: An effect, image or feeling retained as a result of demonstration of skill and good taste of the swimmer(s) Difficulty: The quality of being hard to achieve Execution: Refers to the performance level of the skills demonstrated



Nutrition

Nutrition Recommendations Great nutrition can make a difference in performance. An effective nutrition plan is critical to the success of athletes at every stage of their development. Everyone is different and has different needs. Don’t compare yourself to other athletes. ​ THE BUILDING BLOCKS CARBOHYDRATE (CHO): A source of fuel for the muscles before, during, and after a performance. PROTEIN: Building and repairing muscle, tissue, and boosting immunity. Put high-quality protein choice at all meals and snacks (meat, fish, nuts, high protein vegetables, milk, yogurt, bars with at least 10G of protein as a last resort). WATER WATER WATER At training: High in carbohydrates, nutrient, accessible, easily digestible Sufficient in CHO and protein, to optimize training performance. Consideration of the timing of meals and snacks To help prevent GI upset, avoid large quantities of food, high fiber, and gas-producing food ( raw vegetables for example) Pre-competition Promote CHO availability Promote well-hydrated state Availability of familiar foods Moderate protein and fat Relatively high in CHO and fluids Have planned snacks Don’t test new restaurants or new food close to a competition During competition: CHO should be available to sustain blood sugar Fluids should be available to avoid dehydration Athletes should consume CHO and fluids at fixed time intervals. Pre-event meal Easy to digest 500-1000 kcal High in CHO Low fat and fiber Avoid gas-forming food Plenty of fluids Familiar food Post competition: Goals: Replenishment of fluids and muscle glycogen Avoidance of excess muscle soreness Recovery nutrition plan: High-quality protein choice Nutrient-rich, CHO foods with a moderate-high glycemic index, for muscle glycogen synthesis as well as a protein choice. ​ Example of nutrient-rich CHO and Proteine food: Breakfast cereals with low-fat milk Hummus on toast Fruit salad with yogurt Bagel with peanut butter Fruit smoothie Low-fat chocolate milk Meat and vegetable stir fry with noddles Sandwich with meat and salad Fluids: Athletes must have water at training! A very neglected essential nutrient, an athletes body is made of 60-75percent of water Water is an excellent way to stay hydrated and replace fluids lost through sweat.



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proud member of:

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