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.