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Swim Team Swimmers Page

Deltas Source for Swimmer Education

This page contains links to various pages on the web that should be helpful to you as a new or seasoned swimmer. If you find a something you think would be beneficial to other swimmers, please email Coach Jessica and she will add it.

Delta swimmers don't just excel in USA Swimming. They are also accomplished students and they excel in other sports, school, and community activities! Let us know when you accomplish something outside of the pool and we will post it!

“A good teammate is excited and supportive regardless of the outcome. Trying to lead by example and always being positive in all situations is one of the most important parts of being on a team.”
– Ian Crocker, 4-time Olympic Medalist

After seeing some really great videos of the World Swimming Championships on Youtube, and since American TV continues to NOT cover swimming, we decided to add an occasional Featured Video Page on our site. This will probably not be updated all that often but we will try to put up amazing events when they become available. Check out the three current featured videos of Michael Phelps, Aaron Peirsol and the American Women's team setting, and at times, smashing the World records!

The following url's will take you to swimming videos on YouTube:
Athens Olympics 2004 4 x 100 Mens Free Relay
http://www.youtube.com/watch?v=buo3sapKPyE

Athens Olympics 2004 Mens 400 Free
http://www.youtube.com/watch?v=iyqApAqw9t4

Athens Olympics 2004 Mens 200 Free Semi 2
http://www.youtube.com/watch?v=YzpqAAzrJCI

Duel in the Pool 2007 Mens 100 Free
http://www.youtube.com/watch?v=C1BRbiXqHXs

Duel in the Pool 2007 Mens 100 Fly
http://www.youtube.com/watch?v=4orrUyiZoEk

WC Melbourne 2007 Mens 50 Fly Swim off
http://www.youtube.com/watch?v=eizzEnCTaU0

Alexander Popov demonstrates Freestyle
http://www.youtube.com/watch?v=CIzBaSiWdRA

Alexander Popov 50 Free underwater
http://www.youtube.com/watch?v=8eZTej6ZU1g

Sydney Olympics 2000 Mens 50 Free Prelims
http://www.youtube.com/watch?v=ckIuKZtpo0c

WC Melbourne 2007 Womens 50 Back
http://www.youtube.com/watch?v=g0cKeJ8b_Jg

WC Melbourne 2007 Womens 400 IM
http://www.youtube.com/watch?v=VMc4xyJxsFc

2012 London or 2016 Chicago(?) Olympics
Swimmers dreaming about the Olympics can think of the next six years as a building process...the foundation necessary to compete at the highest level. How old will you be in 2012?

2006:
8

9

10

11

12

13

14

15

16

17

2012:
14

15

16

17

18

19

20

21

22

23

2016: 18 19 20 21 22 23 24 25 26 27

New Breast Stroke Pull Out Details
Article 101 Interpretation.pdf
Example Video

Delta Banquet Videos
April 2006 - DeltaBanquet06.wmv
April 2007 - Delta2007.wmv
212.wmv

IM XTREME CHALLENGE
This is a newer program that is up and running from USA Swimming. Check it out by clicking the link below and visiting the web site. All the information on the program can be found there.

Create Your Own USA Swimming Web Page

USA Swimming has records of all US Swimming sanctioned meets you have participated in. You are invited to create your own page on their web site where all of that information can be viewed in your personal account. Simply enter a user id and password you would like to use, select your name, and your own page will be created. Go to the USA Swimming Website and create your USA Swimming Web Account Today! Just follow the Personalize Your Page link on the left side of the Home Page and you’re on your way.

Should I drink while training?

Yes. As with all exercise you will sweat because your body gets hotter as you exercise harder. You don't notice the sweating while you are swimming because you are wet anyway and the water makes you seem cooler. Nevertheless you are still losing fluids. As you get more and more dehydrated your performance will start to suffer and it will become more likely that you will get a cramp.

Your motto should be "Drink a little, often". Drink on average 100ml every 10-15mins during the session regardless of whether you feel thirsty or not. If you do feel thirsty then it is already too late as it takes 20mins for your brain to register that you are thirsty i.e: you are actually 20mins more thirsty than you feel (if that makes any sense).

DO’S AND DON’TS OF EATING
Do
- eat hot cereals like oatmeal or oat bran
- select whole-grain or high fiber cold cereals
- eat breads including muffins, biscuits, and bagels
- drink milk (skim or low fat is best)
- choose fruit, including fresh, canned, and fruit juices
- drink hot beverages such as hot chocolate and hot apple cider
- eat pancakes, waffles, and french toast
- choose eggs up to two or three times weekly
- choose fat-free toppings like syrups and jams as an alternative to butter
- pack a lunch when possible
- choose whole grain breads
- choose lean meats like turkey over salami or bologna
- use mustard and ketchup as condiments
- choose a lean hamburger over hot dogs
- choose a baked potato over french fries
- eat lots of pasta, but choose tomato sauces rather than cream sauces
- try pizza without fatty meat toppings
- eat hearty soups and stews
Don't
-eat sausage, ham, or bacon more than once or twice weekly
-opt for eggs every day -choose sugary children's cereals
-choose fast food breakfast sandwiches and croissants too often
-use too much margarine or butter
-skip breakfast
-eat fast food meals too frequently
-eat fried foods like fish 'n chips too often
-overuse condiments like mayonnaise or salad dressings
-eat fatty and salty luncheon meats often
-skip lunch
-choose prepared salads containing lots of mayonnaise or salad dressing
-skip dinner

This information of nutrition is just a fraction of what is available on this subject. Contact your coach or local public library if you would like more details on eating to do your very best.

21 STROKE TECHNIQUE LAWS

1- The three most important components of swimming are: technique, technique and technique.

2- Strive for optimum performance.

3- Learn to balance, align and stabilize your body. Everything else will become easier.

4- Seek the path of least resistance.

5- Find the path of most resistance.

6- To become effortless requires great effort.

7- Listen to the water, feel the water, be one with the water. Swim quietly.

8- The mind leads the body.

9- The harder you work, the harder you can play.

10- Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets.

11- The fastest swimmers are the ones that slow down the least.

12- Slice through the water, don't plow. Make your middle name "Streamline".

13- The fastest you ever travel is when you dive off the block and when you push off the wall.

14- Don't think of pulling the water. Anchor your hands, wrists and forearms and hold onto the water. Use your legs for balance and body stabilization.

15- Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.

16- Relax from the inside out.

17- Never look back.

18- Attack your race. Attack your opponents.

19- Embrace your opponents. They help make you a faster swimmer.

20- Use visual and mental imagery of yourself achieving and surpassing your goals.

21- Swim smart, use your head and KEEP your HEAD STILL