Important Dates

What a Winter Storm!
Once again thank you for your patience with our team having to move from pool to pool this week. Here is the schedule for the rest of the week.

NOTE: We should be back to normal schedule on Thursday, Friday, and Saturday as long as the pool cooperates. Please make sure to check your email, read the webpage, or check the message at the RSA office in case we have a schedule change for the rest of the week.

Wednesday, Dec. 11th- Dolphins and Wahoos: 5:00-6:00 PM at Pullen
Thursday, Dec. 12th- return to regular schedule at Candler
Friday, Dec. 13th- regular schedule for all groups at Candler
Saturday, Dec. 14th- Minnows, Novas, Wahoos (10:30-11:30 AM); Dolphins (10:30-noon)

Fall States is Here!
This weekend is the NC Fall States Swim Meet located in Raleigh at Pullen Aquatic Center. This meet is for BB and above swimmers

Warm Up Times: Please be out on deck dressed and ready 15 minutes prior to warm up time
Friday, Dec. 13th- All 12 & Unders 2:30 PM (be on deck at 2:15) Meet starts at 3:45 PM
Saturday, Dec. 7th and Sunday, Dec. 8th
10 & Unders- Morning Session 8:00 AM (Be on deck at at 7:45) Meet starts at 9:00 AM
11-12- Afternoon Session approx. 12:45 PM (Be on deck at 12:30) Meet starts approx. 2:10 PM
NOTE: There are no Dolphins competing at Fall States on Friday, it will be good for you to come to practice on Friday (Starts, turns, finishes, etc. will be the focus)

What to Bring to the Meet:

• Black RSA Swim Suit
• 2 Towels per session (They will get wet quickly)
• Water Bottle (it will get hot so you want to drink plenty of fluids)
• Red RSA Cap
• Sweat Suit- you want some type of sweat suit to keep warm when you are walking in and out of the building
• Goggles- Do not forget these

Psych Sheet- The psych sheet for the Fall States Meet is on the RSA Webpage, and you can go check it out. Look under meets and info/results.

After your race please make sure to come and see Coach Brian or Coach Larry. It is very important that you get feedback from your performance in each of your races. These are the times that you will learn the most about your swimming, so please see your coach after your competition!

Make sure that you get a good night sleep, and eat healthy this week before the meet. DO NOT STAY UP REAL LATE! If you are swimming in the morning eat a light breakfast.

PLEASE READ IMPORTANT: For the last few meets I have been putting an individual events report in your folder. This was to help some of the new swimmers get adjusted to the meets. You can print out an events report for your child on the rsa web page. Go to swimrsa.org , and look under meets. Go to info results, and find the Fall States meet on the list. Once you find it look under meet entries. There is a list of every child swimming in the meet and the event numbers. IN ORDER TO SAVE PAPER, I WILL NO LONGER BE PUTTING AN EVENT REPORT IN YOUR CHILD'S FOLDER SO PLEASE LOOK AT THE WEB PAGE TO FIND WHAT THEY MAY BE SWIMMING.

Video Taping
The RSA Coaching staff would like to start conducting some video taping over the Christmas break. We will do this on different days, because many people may be going out of town. I will be putting up a sign up sheet in the Candler lobby to sign up for a 5 min. block to be video taped. After all the taping has been conducted, then I will meet individually with the swimmers to talk about there swimming. The dates for this will be announced next week. Please look for the sign up sheet next week on the Minnow, Nova, Wahoo, and Dolphin bulletin board. If any parents are interested in helping out during the taping sessions please let me know by email at bgill@swimrsa.org.

Technique For the Week

Many swimmers will be doing the 100 IM this coming Saturday. Here are some things to remember about IM Turns. The 100 IM is swum in the following order. One length of the pool butterfly, 1 length backstroke, 1 length breaststroke, and 1 length freestyle.

Butterfly to Backstroke: The first transition is from fly to back. Make sure that you touch the wall with two hands on your stomach. Once you touch place your feet on the wall and push off streamline underwater on your back. Kick freestyle or dolphin kick to the surface and then start swimming backstroke.

Backstroke to Breaststroke: The next part of the IM is going from back to breast. The most common mistake is turning over onto your stomach before you touch the wall. Make sure that you touch the wall on your back. Be sure to know your stroke count from the flags to the wall. This will help you get it right. After you touch on your back, place your feet on the wall and push off on your side under the water. Next, do and underwater pullout (1 pull and 1 kick underwater) and come up and swim breaststroke.

Breaststroke to Freestyle: This is the final turn of the IM. Just like butterfly to backstroke touch with two hands. After you touch place your feet on the wall, sink your head under and answer the telephone, and push off the wall streamline underwater. This turn is like you are doing a normal breast or butterfly turn. Once you push off kick free or dolphin kick to the surface, and start swimming freestyle. Go as hard as you can on this lap and finish on your side in freestyle.

Good luck to those who are doing the IM this weekend at Reindeer. These few tips should help if you are nervous.

I hope that every one got through the winter storm safely. Thank you all for your patience. Come to practice ready to concentrate and work hard.

Coach Brian