THE MENTAL TOUGHNESS NEWSLETTER
September 2004, Vol. 5, #
IN THIS ISSUE: QUITTING, the so-called "dirty" word in sports and life. No one
wants to be known as a quitter. No one wants to be labeled as the guy who "just
couldn't hack it ." For many, being called a quitter is the ultimate form of
disgrace, the penultimate mark of shame for an athlete. After all, when the
going gets rough, the tough are supposed to get going, right? What's that say
about the quitters? That they are taking the easy way out? Perhaps they're
wimps, weaklings or softies? Do they lack heart? Are they character deficient?
Let's face it. In the world of sports, and life for that matter,
stick-to-itiveness is the ultimate secret to success. More so than natural
talent, physical advantages or luck, your ability to pick yourself back up after
a fall, time and time again, your ability to persevere and keep going is the
most important factor in you successfully achieving your goals on or off the
playing field. However, "quitting" isn't always as bad as everyone says it is.
There are times when leaving your team or sport is the absolute healthiest thing
you can ever do. Similarly there are times when continuing to stay in your sport
is more of a sign of weakness than strength. In fact, sometimes not quitting is
flat out self-destructive and stupid. In this issue of The Mental Toughness
Newsletter we will revisit the issue of quitting and take a closer look at this
very complex decision. Please keep in mind that quitting is NEVER a black &
white issue. In other words, it's NOT always bad to quit or always good to suck
it up and hang in there. The decision to leave your team or sport is always a
complicated, multi-determined one that is unique to each individual, the
situation he may find himself in and the coaches and/or teammates
involved.Athlete's Locker - "The magic of never giving up, NMW"Parent's Corner -
"My boy's a great football player!"Coach's Office - "When kids quit do you take
responsibility?"Dr. G's Teaching Tales - "2 poems and a short story about
quitting"ATHLETE'S LOCKER" The magic of never giving up, NMW!"OK, so I've just
told you that any decision to quit your sport is a very complicated one.
Furthermore, just because you decide to quit doesn't make you a loser or a
weakling, regardless of what your macho coaches or uninformed teammates may say
to you! There are times when making the decision to leave your sport is a sign
of strength and health. For example, why should you stay on a team where the
coach gets off on publicly humiliating his athletes on a daily basis, where you
never have fun, you're not learning anything and your self-esteem is
continuously being stomped on by the head man or one of his assistants? Answer:
You shouldn't! Your sport is not supposed to be an arena for you to "learn" how
to be a better victim and take emotional or physical abuse from coaches,
teammates or anyone for that matter. You don't play a sport so that you can feel
badly about yourself. You don't join a team so that you can dread going to
practice every day and, while you're there, count the minutes and hours until
you can get to go home. Remember, sports are supposed to be FUN! So in certain
situations it's best if you either changed teams, coaches or just simply took up
another sport entirely.Having said that, I'd like to discuss a different side of
this issue, the side that most of the quitting clichés are geared to, (A winner
never quits and a quitter never wins). Far too many athletes quit their sport
emotionally and/or literally and they are not in a situation like I described
above where quitting makes sense or is in their best interests. Too many
athletes prematurely give up on themselves as they attempt to pursue a goal.
Maybe they've run into roadblocks or have had multiple failures and, as a
consequence have gotten very badly discouraged. These athletes don't have an
abusive coach. They don't find themselves cast in the role of the team's
scapegoat. They aren't mentally or emotionally burnt out. Yet they still choose
to leave. This is a big problem.Let me share with you one of the biggest secrets
to success both in and out of sports. It's not having superior talent or skills,
although these certainly help. It's not having God-given physical advantages
over the competition, although these will definitely make your job a whole lot
easier. It's not even being tactically or strategically smarter than everyone
else and we know how important this kind of knowledge is to give you that
competitive advantage. Very simply, success is much more a product of
determination and perseverance. It's a direct result of your "staying power."
Success eventually comes to those with stick-to-itiveness. It comes as a result
of the attitude, "no matter how long it takes and no matter what it takes I will
hang in there until I get what I want."I witnessed this first hand over the many
years that I was an athlete both on and off the tennis court. As an example,
when I was first training in Okinawan karate, my Sensei would always tell us
that the key to success in the martial arts was just showing up, day after day,
week after week, and month after month, nothing more, nothing less. As I
continued to train I watched as far more advanced students than myself dropped
out and quit the process. At first this puzzled me, especially since many of
these students were close to testing for their brown and even black belts. Why
did they bail? It made no sense to me. By the time I finally passed my black
belt test six years after I began, almost all of the original people that I had
started with were long gone, for one reason or another. Me? I just kept plugging
along, day after day, week after week, and month after month.What's my point?
It's the good news for you: The bulk of your success in any endeavor is almost
entirely based on your ability to hang in there NMW. NO MATTER WHAT! If you are
truly into your sport, if you have an important goal that you're chasing, if
you're willing to keep after it regardless of the frustration, hard work and
setbacks, then sooner or later your chances of seeing a successful completion
will increase tremendously. Does this mean that everyone will reach their goal
and live happily ever after? Only in a sappy, "B" rated Disney movie. What it
does mean is that if you get in the habit of never giving up, of being like a
dog with a bone, of tenaciously going after your goals and doing everything that
is humanly possible, then you are more likely to emerge as a champion.Keeps in
mind here that "reaching your goals" is not how I define a champion. To me a
champion is someone who truly goes for it, someone who does everything she
possibly can in the quest of her goal, someone who does not stop at failures,
setbacks or other disappointments. In other words you define yourself as a
champion by how you pursue your goal, not by whether you actually reach it.
Remember my comments last newsletter about all the Olympic hopefuls who never
made it past Olympic Trials. Just because you don't reach that elusive goal
doesn't mean that you're a failure. Far from it! What defines your champion
status is your "process." Did you truly go for it? Did you do everything
possible to make it happen? Did you totally commit yourself to the quest? If you
can answer "yes" to these questions then you can look at yourself in the mirror
and see a real winner staring back at you.Which brings us back to that
over-quoted saying that has probably passed through the lips of almost every
football coach at every level of the game here in the U.S. : "A winner never
quits and a quitter never wins." Usually when I hear clichés like this my brain
gets numb and I start to tune out. If this is your inclination also, then stop
yourself! This one's actually meaningful. Why? When you hang in there and refuse
to quit, you open up opportunities for yourself that otherwise wouldn't be
there. These opportunities can only come to you if you hang in there. Similarly,
quitting prematurely closes the door on these extra opportunities and therefore
on your success. And you want to know what the really funny thing about quitting
is? Oftentimes you never really know just how close to success you actually are
when you bail out. Without knowing it, so many people quit right on the doorway
to success. Because of this, it's so critical that you adopt an NMW attitude.
That is, you will hang in there, NO MATTER WHAT. In the long run, it's your
sustained effort that really counts. This tenacity or inner toughness and a
refusal to give in is what champions across all sports are made of. Let me
explain:As an athlete, your conscious mind tends to play little nasty,
performance-sabotaging tricks on you. For example, when you get wasted from the
pain and fatigue of oxygen debt as a result of hard training, your conscious
mind tells you, "no more, I can't run another sprint. I can't do another rep. I
can't swim another length. I'm toast." When you're tired, your conscious mind
tends to want to pull the plug on your efforts. The fact of the matter is that
you always get tired and quit mentally, long before your body actually gives out
physically. ALWAYS! Simply put, you can always do more than you think you can.
ALWAYS! However, when you listen to that little whining voice in your head, you
will get seduced into believing that you're finished, that you can't do anymore.
Fatigue makes a coward of you. It steals your heart and robs you of your
strength and will to fight. The urge to quit under these kinds of circumstances
is nothing more than a lie.So what do you need to do when this lying trickster
confronts you? Most important, you don't want to get into the habit of giving
in. When you think you can't go any further, hang in there just a little bit
longer. When you doubt that you have a chance and want to fold, stay the course
for five more minutes. When you "know" that you can't do another wind sprint, do
one or two more anyway. By continually going against the "I can't" part of you
on a daily basis, you will develop the discipline and confidence to keep going
regardless of inner doubts and negativity. In a sense you will be developing the
habit of never giving into that little doubting voice in your head regardless of
how loud and compelling he/she might be. Remember, no matter what just keep
going. Giving into that seductive little voice makes you weaker. Resisting it
makes you stronger.When Jim Dreyer successfully swam across the widest part of
Lake Michigan in the summer of 1998 to set a new open water swimming record he
knew that the odds were stacked high against him. He had only been swimming 2
and one half years. He had had a lifelong fear of the water from a near drowning
when he was three years old. All the "experts" told him that he was totally
insane to even try to attempt such a feat. It is interesting that no matter
where you are, or what you're attempting, you'll always find yourself surrounded
by people who, either directly or indirectly will attempt to get you to quit
your quest. These individuals feed the natural doubt that resides inside of all
of us. If you listen to these "naysayers," they will weaken your resolve.Dreyer
told me that he didn't want to have anything to do with all these "experts." He
said, "There were those who could find a thousand reasons why this feat couldn't
be accomplished, much less by someone with a fear of the water who had just
learned to swim. I didn't want to hear any of these reasons. If I had allowed
others to draw limits around what I was capable of accomplishing I may never had
made it to that Wisconsin beach, much less the Michigan shore." So instead,
Dreyer surrounded himself with people who supported his dream and believed in
his ability to accomplish it.However, the real key to Dreyer's ultimate success
was his refusal to quit, especially when everything was going wrong. His planned
swim was supposed to be 43.2 miles in length and estimated to take him 25 hours.
Unfortunately, all to soon into his quest he encountered a relentless current
that stretched the swim to 65 miles and ended up taking him 41 hours! He swam
nearly blind when his eyes got infected because of leaky goggles. He swam sick
to his stomach from ingesting boat fumes. He swam with severely inflamed
shoulders and at times with cramps that paralyzed his legs.However, through it
all, Dreyer refused to quit. He refused to give in. He explained: "I did not
allow quitting to be an option. I vowed to myself that I would swim until I ran
out of water in Michigan or until I was pulled from the water. I came to realize
that my body giving out was a possibility. Quitting, however, is a CHOICE; a
choice I would not allow myself to make. I understand that every time a person
quits, it becomes that much easier to quit the next time. I know what it feels
like to want to quit, but I've yet to experience what it's like to give in to
that feeling and I wasn't going to let this be the first time. It all came down
to how badly I wanted it!"Because of Dreyer's refusal to give in to the urge he
successfully completed his swim. The next summer he crossed lake Ontario in
world record time after two initial failures. In the summer of 2000 he ran a
marathon and then finished it off by swimming across Lake Erie. This summer,
2004, he again attempted to cross Lake Superior after multiple failures. Because
of his refusal to give up, Dreyer has turned the impossible into a
reality.Question your "I can'ts." Challenge your self-imposed limits. Don't
listen to the part of you encouraging you to take the easier way out. There is
no real easy way out. Quitting is ultimately very painful, more painful even
than keeping on. Why? In the long run, the quitter has to continually face
himself when he looks in the mirror. While he may be able to fool others, he
can't fool that guy looking back at him every day. Push yourself. Take risks. Go
for it and refuse to give in. ALWAYS. You know the cliché: Pain is temporary
while pride is forever.
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PARENTS' CORNER" My boy's a great football player!"OK so your kid doesn't really
want to play football. He hates the long hours of practice, the military style
leadership and the "bruise dujour" thing doesn't get him too excited either. But
you really want him to play. You want him to be a man's man, to suck it up and
dish it out as much as he's taking it. However, he doesn't want any part of that
Neanderthal, macho B.S. He'd rather play tennis or run cross-country, some
"sissy" sport where the contact is almost non-existent or they put up a divider
between you and your opponent so no one will get a boo boo. And you know what
else? He's sick and tired of hearing about your glory days in high school as the
star running back and how you lost your college scholarship chance because of an
unlucky injury right at the beginning of that all important junior year. In
fact, that's the point he keeps trying to make with you whenever you bring the
subject up. You played football and look where it got you: A poorly timed,
season-ending injury and a bum knee to this very day! No, he's not interested in
that kind of thing, thank you very much.So the truth finally came out over that
special steak dinner that you personally prepared for him to "celebrate" his
making the varsity squad as just a freshman. What an accomplishment! Come on!
Admit it. While you were grilling those sides of beef your imagination ran wild.
You had detailed fantasies about your boy getting a big time college
scholarship. What could be better now? If you couldn't do it, your boy could!
You even imagined yourself in the stands watching him start for a Michigan or a
Notre Dame. Hearing the bands playing, that huge crowd cheering for him. How
very proud you'd be. Who knows? Maybe he'd even get good enough to go on and
play in the NFL..And then you wake up, dinner is almost over, and you feel like
gagging on your steak.First he tells you that the coaches are excited because
they think he has a lot of potential and can really help the team out. That's my
boy! Then he tells you that they want to use him a lot this season, maybe even
start him in some of the games if things go well. Attababy! You're starting to
beam with pride and excitement. The college game day fantasies are starting up
again. The bands are playing. You can smell those wonderful aromas from the
tailgate barbecues. The crowd roars.But then suddenly the boy gets flat out
weird on you. He says that he's "not sure about all that stuff, like it's not
that important to me! I mean it's great that they like me and all.." And as he
pauses you can feel the barely digested meat and potatoes beginning to work its'
way back up your digestive tract accompanied be a generous amount of stomach
acid. And then he drops the big one on you, "Dad, I've been thinking. I don't
want to play football this season. In fact I don't want to play football at all.
I'm not having that much fun and I'm just not cut out for the game. I'd much
rather run cross country instead or maybe play ultimate. You know the school has
a really great ultimate team."You sit back speechless, too stunned to even
respond. There are so many things that you'd like to say to him to get him to
see the ridiculousness of his ways. The words and phrases run through your head
fast and furious. "What, like are you an idiot or are you on drugs? You want to
QUIT the team? You want to quit football and chase a flippin Frisbee around?!!!
Real men don't quit football! You'd be letting your coaches down if you did.
You'd be letting your teammates down. Why son, you'd be letting your country
down. It's downright un-American to not like football. And, to be perfectly
honest with you, you'd be letting me down too. How do I tell you how terribly
disappointed I am in you. Why on earth would you blow all that talent and
ability? Son, don't you understand that you have a chance for a college
scholarship here? Do you know how much money we're talking about? You have a
chance to be great, to be the player that I never was. You're running away from
all of that, literally. This is the biggest decision of your life and you'll
regret it forever if you quit now..blah, blah, blah.However, your one saving
grace as a parent and a dad in this situation is that despite your shock and
incredulity, and the powerful emotions that are washing over you like a Florida
hurricane, you still manage to retain just enough brain cells to keep your mouth
completely shut. In fact, all you do is just sit there and listen. You don't
allow yourself to speak from your emotions. You know that if you open your mouth
when you're emotional, you will say hurtful, stupid things that you will later
regret. You understand that whenever anyone speaks from their emotions, what
they say is never burdened by the heavy weight of logic or intelligence. You
don't lecture. You don't get judgmental. You make an honest effort to step
inside your son's shoes and really try to feel what he's feeling.Let's face it.
As parents our reflex reaction when dealing with our kids is to be much too long
on the lecturing and far too short on the listening. We tend to forget that once
upon a time, a long, long time ago, we were actually adolescents. Can you
remember how you use to feel when you were this age and your parents talked at
you instead of to you? Lecturing is talking at someone and it's the fastest way
I know of turning a child off. Want to get them to quickly tune you out? Don't
listen to a word that they're saying, don't ask them what they think or how they
feel and instead, just blindly impose your version of right and wrong upon them.
And if you're really going to listen, this means that you have to be silent
inside. You can't be internally planning your rebuttal while your child is
speaking. If you do that, you won't end up hearing a word that your son or
daughter is saying.So here's the deal about football or whatever sport you or
your spouse may be overly invested in your child playing. It doesn't matter how
much talent your child has. It doesn't matter what kind of potential the coaches
have told you rests deep within his DNA. It doesn't matter if he may have a
legitimate shot at a college scholarship. It matters even less what your skill
level, background in or knowledge of the sport is. And it certainly doesn't
matter what you, as a parent want for your child. The tough stuff to swallow
here is the only thing that really matters is your child. His feelings and needs
matter, not yours. His happiness and emotional well-being matter. His feelings
about the sport are important. Does he really love playing? Does it ring his
bell so-to-speak? Is that truly where his passion lies? Also, the kind of
relationship that you and your spouse choose to cultivate with him really
matters. These are the things that are vitally important and they transcend what
you see as his potential athletic career in a particular sport.If your child
comes to you with a desire to hang up her soccer cleats you need to listen to
her explanation. Why does she want to quit? Is she unhappy playing? Does she
have a problem with the coach or another teammate? Is she burnt out and simply
need a vacation from the sport. Is there a different sport she'd rather be
playing? Listen carefully to her reasons. Listen carefully to her feelings. Try
very hard to put aside your own agenda, needs and feelings about her continuance
in the sport. Her sport is NOT about you, it's about her. Depending upon her
responses, you then need to help her make a decision that is best for her. Far
too many parents erroneously think that if a child decides to quit a sport, this
will start an unhealthy precedent that will follow them around through
adulthood. That is, whenever things get too difficult, they'll always opt for
the "out option." Personally I think this fear is grossly exaggerated. Remember,
there are many situations in youth sports that you don't want your child
remaining in. If she's unhappy, burnt out, being scapegoated or emotionally
abused, or is just plain not having fun participating, then leaving is
frequently the best option.
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COACH'S OFFICE" When kids quit do you take responsibility?"(Family discussion
around dinner table between mother, father and12 year old son, Frank)Mom: How
was the game today, sweetie?Frank: (near tears) It was awful. I hate baseball. I
want to quit!Dad: (completely taken aback) What do you mean you hate baseball? I
thought you loved the game. What gives?Frank: I just hate it. It's no fun
anymore and I'd rather do something else.Dad: Did something happen today that's
got you so upset?Frank: (crying) Well, for one thing I cost the team the game.
We lost because of me and I suck!Mom: Honey I don't understand. You're the best
pitcher the team has. Why do you feel like you suck?Frank: Well, for one thing
the coach told me I choked. He yelled at me for blowing the game in front of
everyone. He's right, you know. I should just go back to the soccer team.Dad:
What exactly did the coach say to you Frank?Frank: (crying) He screamed at me
when I walked in a run and then he pulled me out of the game. He said that I
single-handedly lost the game for us, that I was a choke and he wanted me to
apologize to my teammates for it. He made me feel like a complete idiot and I
don't ever want to go back.As a coach do you ever stop and wonder why some of
your kids prematurely drop out? Do you ever follow up with these child-athletes
to take the time to understand their reasons for leaving? Do you ever question
what role, if any, that you may have played in the athlete's quitting? Do you
know that if you as a coach can even stop and ask yourself these kinds of
questions, then there's still hope for you! That's right! All is not lost as
long as you're still willing to examine your role whenever a player decides to
quit your team. All too often coaches get unbelievably rigid when one or more of
their players drops out, defensively blaming the players for the leaving and not
taking any responsibility whatsoever. "Jenny was much too soft. She just
couldn't take my training regime!" "Oh, Max was nothing more than a crybaby.
Whenever things didn't go his way he would start whining and complaining." "Good
riddance to them. We don't need players like that on our squad!"Well guess what?
The vast majority of times that kids prematurely quit a sport it's because of
the coach. It's NOT because the athletes were soft. It's not because the
athletes were babies! It's not because the athletes were quitters, spoiled or
even selfish! Of course you will occasionally run into these kinds of athletes
and these reasons for quitting. However, all too often athletes leave their
sport because of the coach. The coach is a yeller. The coach is emotionally
abusive. The coach regularly uses humiliation and embarrassment as a "teaching
tool". The coach doesn't listen. He's unfair. He has favorites. He's dishonest.
He's flat out mean. The kind of relationships that the coach knowingly or (much
more oftentimes) unknowingly sets up with his athletes ultimately becomes the
force that drives athletes from the team and sometimes completely from the
sport. A bad relationship will kill a child's enjoyment, sabotage the learning
process and interfere with performance. Once the fun has left, the child won't
be too far behind.Should you care about this as a coach? Should it matter to you
why someone leaves your program? Should you care if some athlete seems to be
"too sensitive" or a "head case?" Only if you are committed to excellence and
have a serious interest in taking your coaching game as far as possible. In
fact, if you truly care about the profession, then you should be troubled
whenever one of your kids wants to leave your program. If you're in the habit of
consistently losing more than one athlete a season, then you should be deeply
troubled. And the first place that you need to look for answers is in the
mirror, at yourself!Excellence in coaching is built on personal awareness as
much as it is on a knowledge of the game. In fact, without personal awareness,
your ability to impart your knowledge is seriously hampered. Simply put, you as
the coach need to be aware of who you are and the kind of impact that you have
on your players. Specifically, you need to know when you're feeling angry or
hurt by something a player or one of their parents has said or done. You need to
know when you're feeling sad. You need to know when you're involved in a power
struggle or feeling threatened. You need to be aware of what feelings you take
onto the field or court with you from your personal life that have absolutely
nothing to do with coaching or your athletes. Without an awareness of your
"personal process" or own feelings, then you are much more vulnerable to
unconsciously (unknowingly) acting out those feelings on your athletes.I hear
complaints about this kind of coach at almost every level, across all sports.
Their programs may consistently under achieve. Their athletes may struggle with
performance problems. Their teams may be "drama central," with serious
interpersonal conflicts between members dominating everyone's energy and
attention. The school or league administrators may have gotten numerous
complaints about the team's "leadership" and given them warnings. Players may
have prematurely quit in the middle of the season. But through it all, this kind
of coach remains totally oblivious to his/her role in the problems and his
impact on his athletes. Instead, the coach is completely convinced that others
are always to blame. This kind of coach is so defended that he has closed
himself off from any and all outside feedback. When you allow yourself to get
this pig-headed and close-minded as a coach, then you have taken your coaching
to a new level, beyond ineffectiveness to outright destructiveness.Keep in mind
that as the coach you are in a significant position of power. How you interact
with your athletes, what you say and don't say, your actions and facial
expressions all powerfully determine that child's experience. You may be totally
oblivious to your own passing comments, eye rolls or snickers as you conduct
practice, but the athlete experiences the effect of these in very powerful ways.
There's no question that athletes will sometimes grossly overreact to something
that you say or do. Your heart may be in the right place and still they may
experience an interaction with you as hurtful or mean. However, if you are aware
of your own process and take the time to watch how your kids respond to your
communications, then you can undo the negative effects of their exaggerated
responses. In order to do this, however, you have to be willing to pay attention
to your own behavior. You have to be willing to take an honest look at what you
said and how you said it and then ask yourself whether the child's negative
reaction had any basis in reality.It's unfortunate that some coaches actually
think that doing this represents a sign of softness or weakness. For these
coaches, the arena of emotions is one that is totally foreign and leaves them
feeling clumsy and inadequate. No "touchy-feely" sissy stuff for them. They're
tough. They're hardcore. They deal with their feelings of inadequacy by ignoring
both their own feelings and those of their players. As a consequence many of
their interactions have the potential to be both insensitive and hurtful. If a
young athlete has enough of these negative experiences with this kind of a
coach, he/she will soon quit.When an athlete of yours quits, don't be afraid to
take a look at yourself. Don't be afraid to ask yourself what, if anything you
could've done differently. Have the courage to check out with that athlete and
his or her parents, what went into the decision to quit. Don't be afraid of
feedback. Honest feedback from outside sources, regardless of how painful, will
only make you a better coach in the long run. Keep in mind that sometimes an
athlete's quitting has absolutely nothing to do with you and your style of
coaching. Kids quit for a wide variety of reasons, many of which you have little
to no control of. As a coach, however, you want to make very sure that you are
not the reason that the child-athlete is leaving.
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DR. G'S TEACHING TALES"2 poems and a short story about quitting"DON'T QUIT(The
Edge)When things go wrong, as they sometimes will,When the road you're trudging
seems all uphill,When the funds are low and the debts are high,And you want to
smile, but you have to sigh,When care is pressing you down a bit-Rest if you
must, but don't you quit.Life is strange with its twists and turns,As every one
of us sometimes learns,And many a person turns aboutWhen they might have won had
they stuck it out.Don't give up though the pace seems slow-You may succeed with
just one more blow.Often the struggler has given upWhen he might have captured
the victor's cup;And he learned too late when the night came down,How close he
was to that golden crown.Success is failure turned inside out-So stick to the
fight when you're hardest hit-It's when things seem worst that you mustn't
quit.KEEP SWIMMING(author unknown)Two frogs fell into a deep cream bowl.One was
an optimistic soul.But the other took the gloomy view." We'll drown," he
lamented without much ado,and with a last despairing cry,he flung up his legs
and said, "Goodbye."Quote the other frog with a steadfast grin," I can't get out
but I won't give in,I'll just swim around till my strength is spent,Then I'll
die the more content."Bravely he swam to work his scheme,And his struggles began
to churn the cream.The more he swam, his legs a flutter,The more the cream
turned into butter.On top of the butter at last he stopped,And out of the bowl
he gaily hopped.What is the moral" It's easily found.If you can't hop out, keep
swimming around!" Dig a little deeper"A story is told about two brothers who
sold all they had back East and headed West for the promise of great riches
during the California gold rush. Early on in their prospecting, they discovered
a vein of the shining ore, staked a claim and proceeded to get down to the
serious business of getting the gold ore out of their mine. At first, all went
well and their spirits and bank account soared. But then a very strange thing
happened. The vein of gold that they were working on mysteriously disappeared.
It just simply dried up. They were at the end of their rainbow and that pot at
the end was suddenly very much empty. However, the brothers continued to
desperately pick away, but without much success. Finally they got discouraged
and gave up in disgust.They sold all of their equipment and claim rights for a
few hundred dollars and took a train back home. The man who bought the claim
hired an engineer to examine the rock strata of the mine. The engineer advised
him to continue digging in exactly the same spot as the former owners had, but
to dig a little bit deeper. A week or two later and three feet deeper, the new
owner struck gold, a huge, lucrative vein! Instantly he became a wealthy man
beyond his wildest dreams.Just a little more persistence and a little more
deeper digging and the brothers would have reaped the same reward. There's gold
in you too. You have unlimited ability, untapped potential. You have the ability
to do things you never imagined. Just because you haven't found that potential
yet doesn't mean it's not there. You have to be persistent. You have to be
patient. And you have to keep digging!   



Athlete's Locker Parent's Corner Coach's Office Dr. G's 

The Competitive Advantage // 226 Strong Street // Amherst MA 01002, Phone (413)
549-1085, Fax (413) 549-4196 goldberg@...

 
    
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[Non-text portions of this message have been removed]

Added Zukeran and a Kadena USO pick-up shifted to 5-minutes later.

18 OCT - 16 DEC
03 JAN - 10 MAR

Monday through Thursday, 18 October through 16 December and 3 January
through 10 March.

SOME BUSES STOP AT THE MCCS/TEEN CENTER FIRST, THEN ON TO THE POOL -
ASK THE DRIVER!

Can't find the bus? Call Motor-T at 645-7516/7772. If it is after
regular business hours and it is a true emergency, the contact number
is 090-9580-1796.

13:55 = Zukeran (DOD/SAC #1)
14:10 = Kubasaki Pool (DOD/SAC #1)
14:15 = KAB High School
14:20 = KAB Middle School
14:20 = Lester Middle School (DOD/SAC #1)
14:30 = Kinser Elementary (DOD/SAC #2)
14:30 = Kinser Elementary (DOD/SAC #2)
14:35 = Foster Teen Center (DOD/SAC #1)
14:45 = Kinser Bldg 1435 (bus stop) (DOD/SAC #2)
14:45 = Kinser Bldg 1435 (bus stop) (DOD/SAC #2)
14:45 = Foster 25 Meter Pool
15:00 = Kilin Elementary (DOD/SAC #1)
15:15 = KAB USO
15:15 = Bechtel Pool (McT)
==============================
17:45 = Foster Tower Bldg. 378
17:55 = Plaza Hsg.-Bridge
18:00 = Plaza Hsg.-AFN
18:00 = Zukeran
18:20 = Kadena USO
18:30 = Lester Middle School
18:50 = McT. Shoppette
19:00 = Kinser Elementary
19:00 = Courtney Turtle Park
19:05 = Kinser Bldg. 1435 (bus stop)

NO BUS DAYS:
05 November
10 November
11 November
12 November
25 November
26 November
24 December
31 December
17 January
28 January
21 February

Issue 33

www.grrlAthlete.com – Your guide to a fit and athletic lifestyle.

You are receiving this email because you have signed up for the grrlAthlete.com
newsletter. If you no longer wish to receive this newsletter, please reply with
the word Move in the subject line. We do not rent or share email addresses to
third party organizations.

Do you have questions about exercise or nutrition? Let grrlAthlete help you find
the answer you’ve been looking for. Feel free contact us at grrl@...
(or just hit reply to one of our newsletters), if we don’t have the answer,
we’ll find someone who does.


Content
- What’s New at grrlAthlete.com
- 5 Nutrition Tips for Fast Fat Loss
- How to Train Young Female Athletes for Speed



grrl Motivation

“If you look at society today, muscular females are attractive and respected;
it’s becoming a trend, which I think is exciting for girls to look up to female
athletes and know that they can play a sport for a living.”
Jennie Finch, USA Gold medal Softball team at Olympics



1 – What’s New at www.grrlAthlete.com

Check out our bi-weekly updated “Quick Facts” section on grrlathlete.com. Every
time we come across a piece of information we just can’t wait to share, it will
be put up on the Quick Facts section. We aim to update this section regularly so
check back often.

Congratulations goes out to long time grrlAthlete.com contributing author John
Barban, who recently signed on as the assistant strength and conditioning coach
for the University of Guelph women’s hockey team. We know John will do an
excellent job and look forward to hearing about the success of the team over
the season in 2004-2005.

Lastly, we’ve been receiving amazing feedback from people who have purchased
ShapeShift. To show our appreciation to everyone we are going to continue to
offer free shipping to anyone who purchases ShapeShift, right up until the end
of the year. If you are looking to develop that lean and strong “athletic look”
this is definitely the manual for you. You can learn more about ShapeShift by
visiting www.grrlAthlete.com.



2 – Busting Another Myth: Spot Reduction & 5 Tips for Fat Loss

If we told you that there was one secret exercise that could magically reduce
the fat from one of your trouble spots, then we’d be rich. But we’d also be
lying.

Fat burning isn’t like building muscle. When you strength train to build muscle,
you only make gains in the specific muscles that were trained (“spot gaining”).
But no exercise has the ability to burn fat from one specific area only (also
known as “spot reducing”). When you exercise, you burn fat from all over your
body. Doing ab crunch after ab crunch won’t help you lose your belly fat any
better than doing squats.

The best approach to fat loss is one that includes three major components. The
first and possibly most important component is nutrition. That’s why our fat
loss book ShapeShift includes TWO chapters from Rachel Cosgrove on nutrition –
simply because it is so important for people to follow good nutrition
principles when they are trying to improve their body. If you haven’t already
heard these basic recommendations for fat loss nutrition, here are the 5 best
fat loss nutrition tips:

1. Eat several small meals per day, rather than 2-3 large meals.
2. Monitor your food intake using fitday.com.
3. Determine how many calories you should eat per day to maintain your
bodyweight.
4. If you want to lose fat, start by reducing your food intake by 200 calories
per day below your maintenance level and add 3 workouts per week using the
exercise techniques discussed below.
5. Stop eating processed foods and replace all sweetened beverages with water.
This can quickly reduce your food intake by many, many calories.

The second component is resistance training. When we said that ab crunches won’t
be better than squats for fat loss, we really should have said that ab crunches
will probably less effective than squats for fat loss. When you choose
efficient and effective exercises like squats over ab crunches, you train more
of your muscles and therefore get more results in less time. With squats,
lunges, presses, and rows, you’ll build the foundation for a lean physique
while burning more calories and fat than you would by spending 30 minutes on
your abs alone.

The third component is interval training (interval training is a form of cardio
training). We prefer intervals to traditional cardio because we have simply
found them to be more effective than slow duration cardio sessions. Alwyn
Cosgrove, CSCS, M.S., has told us that if you train someone for performance,
then they will develop the physique they desire. Intervals and resistance
training are the best two methods for performance and fat loss. That’s no
coincidence and should be no surprise.

Check out ShapeShift (available at www.grrlAthlete.com in the grrlAthlete
Products section) for workout ideas that combine resistance training and
interval training in 3 short efficient and effective workouts per week.
Remember, the only way to lose fat from a particular place in your body is to
lose fat from all parts of your body.



3 – How to Teach Sport Speed to Young Female Athletes

Lee Taft is a strength and conditioning specialist focusing on teaching young
athletes how to improve their speed. Lee has his own site at
www.sportspeedetc.com and is on the Board of Directors for the International
Youth Conditioning Association (www.iyca.org).

Here’s a portion of an interview Lee did with CB Athletics on “How to Train
Young Athletes for Sport Speed”. The following questions focus on female
athletes and Lee’s training approach.


grrlAthlete.com: Can you outline your approach to training young athletes?

Lee Taft:
I would love to. I developed a youth sports performance program several years
ago that allowed me to work with groups of athletes. I find that most kids are
not as intimidated if they have a friend or two to train with.

My group format is designed to teach athletes to deal with several fitness
components in one workout. It is much like the actions of a game or activity in
which the athletes have to use several biomotor abilities. Plus, the goals of my
workouts are lots of fun and high energy.

My program is extremely versatile. It can meet the demands of the older, more
advanced athlete, as well as, the youngster just getting started. It looks
something like this:

1. Dynamic warm and mobility phase to start out the workout

2. Lift mechanic drills to emphasis the proper arm and leg action, as well as,
posture. This goes for linear, lateral and angular speed.

3. Fast feet drills are done to excite the nervous system and teach the kids
controlled speed.

4. Athletic Movement skills will be the core of the workout. There is always a
focus of the day and for the 17-18 year olds needing more specialization I will
work on movement techniques to improve their specific needs. An example of
movement technique for any age or ability might be lateral speed to change of
direction ability. Great stuff and it is fun!

5. Strength training will follow the athletic movement skills. This is when
athletes will learn proper technique of executing a movement. It may be with
body weight for the little squirts or it may be an Olympic Lift for the more
advanced and prepared athletes. In any situation, all athletes will learn to
control their bodies with great confidence.

6. Cool down and flexibility (more static is emphasized now, not in the
beginning, and only with athletes in the 14 year old range and up).

It may seem like a lot of things to cover, but I spend quality time on skills
not quantity. If the athletes are good at a skill, then we move on to the next
phase. This keeps the kids fresh and excited to learn more.


GA: Do you train any athletes different from another group? For example, do
soccer players get any special treatment or teachings?

LT:
Only when the athletes get much older and need more specialization.

Now I will certainly take the time to train a younger soccer player to have good
hip stability to kick and plant with. I will make sure ankle strength is good to
handle contact with the ball and planting with cleats on, as well as neck
strength. For the most part, I want a well rounded healthy athlete.


GA: Same with hockey, do you do anything different with these athletes?

LT:
Basic same philosophy.

I do believe in spending more time in correcting the weak areas and tight areas
developed by the specific movements in hockey. For example; hockey players push
off with the feet at 90 degrees. Over time they develop tight hip external
rotators. This needs to be addresses with flexibility and strength training.

Hockey players need to have strong wrists and forearms to be quick with the
stick. Many young hockey players get fatigued easily in the low back do to the
skating posture. I will spend time strengthening this region as well. For the
most part making a better overall athlete will work wonders with young
athletes.


GA: Do you give any special considerations when training female athletes for
strength or speed?

LT:
The most obvious concern with females is the risk on knee injury, especially ACL
injuries.

I will emphasis strengthening the hamstrings to combat the dominance of the
quadriceps in females. I believe females also have more of a tendency to
collapse the knees internally during landing or striking the foot to the
ground. This is usually due to the weakness of the hip external rotators and
also cause by the increased Q-angle. In terms of overall posture, it is
important for females to become strong in the posterior aspect of the shoulders
and thoracic region. Many girls going through puberty tend to round the
shoulders forward due to the awkwardness of their developmental stage.

One final comment on the female population that is important to always consider
is the fact that some females have a tendency to be hyper-mobile and can easily
injure a joint due to over stretching of this joint. I tend to stay away from
any formal static stretching with these girls and focus more on strengthening
the muscles to protect the joint. There are certain other female considerations
that would take longer to discuss.


GA: Such as?

LT:
Some of the other concerns with females with regard to training are:

A) Hormonal concerns
During PMS female athletes may experience such pains as: back pain, fatigue,
abdominal discomfort, feelings of depression among others. These issues will
certainly play a role in disrupting normal training practices.

There seems to be a tendency for the ligaments to have more laxity during the
PMS. This certainly would of great concern if training intensity is increased
and plyometric training was involved.

B) Postural concerns with regard to the upper quarter
The head tends to get pushed forward and shoulders tend to round. This in some
cases is due to when a young female goes through puberty and is self conscience
of increased breast size. When girls have a growth spurt and become taller than
their peers they will tend to hunch over to not appear so tall. Postural
exercises are a must in this case to avoid chronic dysfunction in the future.

C) Nutritional concerns
Nutritional concerns will become an issue if the young females feel overweight
or don’t like their physical image. This is when these females need to be
referred to a specialist in eating disorders.


Lee Taft
Owner of Sports Speed, Etc
www.sportsspeedetc.com
www.sportmovement.com
www.laserlikespeed.com


GA: Thanks Lee. For the full version of Lee’s interview on “How to teach sport
speed to young athletes”, please sign-up for the newsletter at
www.cbathletics.com.



If you no longer wish to receive this newsletter, please reply with the word
Move in the subject line. Thank you.

The information on grrlAthlete.com is for education purposes only. It is not
medical advice and is not intended to replace the advice or attention of
health-care professionals. Consult your physician before beginning or making
changes in your diet or exercise program, for diagnosis and treatment of
illness and injuries, and for advice regarding medications.


grrlAthlete – Strength through knowledge
Strength Works, Inc.
PO Box 82095
255 Dundas Street East
Waterdown, Ontario
L0R 2M0
www.grrlAthlete.com
grrl@...

Swiminfo Newsletter - October 12, 2004



  A Bi-weekly Wrap-up of News from Around the World by Sports Publications
Intl.      

  October 12, 2004

   ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,lj51,7673,2b6e,h4ou )



   NEWS!!!! Taken from Lane9
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,cntf,jvba,2b6e,h4ou )
http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,cntf,jvba,2b6e,h4ou 2004 World
Championships

     Indianapolis, IN. The 2004 World Championships have just concluded. Read all
of the stories posted on SwimInfo on our Championship Summary page.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,atp3,dk3d,2b6e,h4ou ) Click Here!

Short Course World Championships: Swimmers Spurn FINA Policy That Makes Them
"Walking Billboards"
Indianapolis, IN. If you’ve been watching the 7th FINA Short Course World
Championships on ESPN2, you undoubtedly have noticed that the swimmers all
are wearing a bumper sticker-sized advertisement for “Argent,” one of FINA’s
major sponsors, on their warm-up suits before their races and during the
medal ceremonies.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,kzs3,7ycb,2b6e,h4ou ) Full Story!

San Francisco Declares Lynn Cox Day While Cox Boosts Alcatraz Invitational Swim

   Lynn Cox  San Francisco, CA. Lynne Cox celebrated her day – the San Francisco
Board of Supervisors had proclaimed October 2, 2004 as Lynne Cox Day
– with 700 close compatriots.

Cox, long time maven of long distance and cold water swimming, was master of
ceremonies to her friends in the Ninth Annual South End Rowing Club
Alcatraz Invitational Swim on Saturday, race sponsors announced.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,1bd8,fgse,2b6e,h4ou ) Full Story!

Power Politics Played in London LEN Meetings
London, England. British Swimming announced it hosted meetings of 300 swimming
delegates from across Europe last week.

The Ligue Européenne de Natation (LEN) governing body's annual Congress involved
45 member federations outlining the future for aquatic sport in
Europe. Important meetings were held throughout the weekend which culminated in
the largest ever LEN Congress where its new bureau and committees
across all sports were elected for the next four years.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,11bx,9d4p,2b6e,h4ou ) Full Story!

Dedication to a Hero
Pat Tillman was a friend of mine.

Pat lost his life on April 22nd, fighting for our country. At the time of his
death, Pat was trying to help others. Part of his platoon was under
gunfire, and Pat led his men in to help.

Pat was only doing what he knew best. For the three years I knew Pat, he would
always go out of his way to help others. Pat played NFL football for
the Arizona Cardinals. He was a free spirit, racing marathons and triathlons in
the off season, "just for the challenge."
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,4ydc,9pn4,2b6e,h4ou ) Full Story!

Four World Records Fall at Southwest Short Course Meters Zone Champs - Roper,
Von Isser and Smith Set Global Marks
Tempe, AZ. Four world and nine US national records fell at the Arizona State
Short Course Meters Championships, which also doubled as the Southwest
Zone Championships, last weekend at the Mona Plummer Pool on the campus of
Arizona State University in Tempe, Arizona.

The meet, held in perfect 90-degree fall weather, attracted participants from as
far east as Moscow, as far west as Hawaii, and as far north as
Washington state.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,e82o,hb14,2b6e,h4ou ) Full Story!

Australian Short Course Champs, Day 5: Two Aussie Records Fall -- Andrew
Richards in the 200 Fly, 1:53.85 and Mark Riley in the 50 Breast, 27.00.
Libby Lenton Takes Four Titles for the Meet

  Libby Lenton  Brisbane, Australia. Andrew Richards lowered the Aussie record
for the 200m butterfly, held by Olympic bronze medalist Justin Norris,
by 0.22 of a second when he splashed an impressive 1:53.85. Richards, who also
won the 100m, moved to 13th all-time performer in this event.
Australian Institute of Sport teammate Josh Krogh was also under WC qualifying
with a 1:55.33.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,7k13,9chn,2b6e,h4ou ) Full Story!


Update of Paralympics Day Six: Twelve-Year Old Swimmer Makes Strong First
Impression with Third Gold Medal
Athens, Greece. Updated reports from day six of swimming in the Athens
Paralympic have been received by SwimInfo from USOC press officer for swimming
Tara Dugan. She reports that on day six of competition, the U.S. swim team
secured six more medals in individual and relay events

First-timers Jessica Long, age 12, (Dundalk, Md.) and Michael Prout (West
Springfield, Mass.) once again delivered strong performances, attesting to
the breadth of up-and-coming U.S. talent.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,7s6b,3q0j,2b6e,h4ou ) Full Story!

Chad Carvin, Sara McLarty Win Tiburon Mile, Pocket $10,000 Each

  Chad Carvin  Tiburon, CA. Chad Carvin and Sara McLarty stroked to victory to
highlight the sixth annual RCP Tiburon Mile on Sunday, September 19.
Each collected a winner’s purse of $10,000.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,5b6x,8rig,2b6e,h4ou ) Full Story!


SwimInfo Website Feature
Check out the 2004 Holiday Gift Guide    (
http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,axne,cglx,2b6e,h4ou )
Click Here

Tips On Technique   (
http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,4lpk,keyn,2b6e,h4ou )
Click Here
What you'll find in the October 2004 issue of
Swimming World

     Feature Articles:
Swimming The Good Life
For 21-year-old Kaitlin Sandeno, life is good.

Fresh off the meet of her life at the Olympic Games, where her four swims
yielded a tidy little royal flush of sorts, a gold, silver, bronze and
fourth-place finish, she laid claim, during the eight-day competition, to being
one of the most versatile female swimmers in the world.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,hltd,h16d,2b6e,h4ou ) Purchase
this Issue

What you'll find in the July - September 2004 issue of Swimming Technique

     Feature Articles:
Windmill Revolution
Although not widely used in previous years, the recent wave of sprinters using
straight-arm freestyle has triggered a philosophical rethinking of the
technique.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,3tmh,1yo5,2b6e,h4ou ) Purchase
this Issue

What you'll find in the September/October 2004 issue of SWIM Magazine

    Feature Articles:
Blinded by the Light
Seven-time U.S. Paralympian Trischa Zorn, a visually-impaired Masters swimmer
from Indy SwimFit, credits swimming for many of the skills that are now
a part of her life, such as dedication, determination, discipline and time
management.
  ( http://www.uptilt.com/ct.html?s=ae,8vrn,3iz,kco9,41d0,2b6e,h4ou ) Purchase
this Issue

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World
On-line Subscription Specialor call 800-352-7946 Ext 2

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Sports Publications Inc
228 Nevada St
El Segundo, CA 90245


[Non-text portions of this message have been removed]

We would like to remind you of this upcoming event.

Saturday Swim Practice - Masters and Advanced Youth

Date: Saturday, October 16, 2004
Time: 7:30AM - 9:30AM JST (GMT+09:00)

Saturday, Kubasaki 50-meter pool (637-9190/7265). 0730-0930.
Masters, Gold, Blue and White. THERE IS NO PRACTICE ON 30 Oct,
20 Nov, or 11 Dec due to swim meets.

1. The heat is on as of 1700 on Tuesday, pool should be up to 81 by
practice on Wednesday.

2. We are checking on adding a bus pick-up at Zukeran.

3. We are checking on delaying the Kadena USO departure time by 5-
minutes, from 1510 to 1515.

4. We had a great (and big - 88 at 1530, 24 at 1645) group on day
one. As soon as a third coach is on staff we will handle practices a
bit differntly (no time changes, but the groups will split by speed
and ability frequently).

I am excited by the swimmers I saw on Tuesday, this should be a great
season!

MCCS Pool Hours 2004
12 Oct to 29 October
Early Winter

Kinser 50
CLOSED

Futenma 25
CLOSED

Foster 25
Lap Swim 1100-1300 Mon-Fri
Swim Team 1500-1830 Mon-Thu

Foster 50
CLOSED

Kubasaki 50
Lap Swim 0500-0700 Tue-Fri
Open,Lap Swim 1530-1900 Tue-Fri
Open,Lap Swim 1100-1900 Sat & Hol
Open,Lap Swim 1300-1900 Sun
Closed Mon

Lester
DoDDS Only

Plaza 25
CLOSED

McTureous 25
DoDDS Only

Courtney 25
CLOSED

Hansen 25
Unit Training

Hansen 50
Lap Swim 0600-0800 Tue-Fri
Lap Swim 1100-1300 Mon-Fri
Open,Lap Swim 0800-1100 Tue-Fri
Open,Lap Swim 1300-1900 Tue-Fri
Open,Lap Swim 1000-1900 Sat, Sun, & Hol
Closed Mon (Lunch Lap Only)

Schwab 50
Lap Swim 0600-0800 Tue-Fri
Lap Swim 1100-1300 Tue-Fri
Open,Lap Swim 1600-1900 Tue-Thu
Open,Lap Swim 1300-1900 Fri
Open,Lap Swim 1000-1900 Sat & Hol
Open,Lap Swim 1300-1900 Sun
Closed Mon

Schwab Beach
CLOSED

Workout #9675 - Monday, 18 October  2004
3 x 200 on 4:00 25 drill/75 swim desc 1-3
8 x 50 on 1:35 kick mod/fast @ 25
3 x 200 on 4:00 alt swim/pull @ 200 hold dps
----- Group Up -----
4 x 25 on 1:00 Super-Speedy
3x{1 x 50 on 2:00 Loosen
   {2 x 150 on 2:30 100 Mod, 50 FAST!!
   {1 x 150 on 2:30 All Max Speed
1 x 100 on 3:00 loosen

============================

Workout #9678 - Tuesday, 19 October  2004
2x{1 x 300 on 6:00 long and easy - smoooooth
   {1 x 200 on 6:15 kick middle 100 fast
   {2 x 100 on 2:00 pull 2nd 50 faster than 1st 50
   {2 x 50 on 1:30 kick no board
***** Group Up *****
4 x 25 on 1:00 5m mod - 15m max - 5m stretch
3 x 250 on 4:30 Desc 1-3, #3 very fast!
2 x 250 on 4:45 Desc 1-2, #2 very fast
1 x 250 on 5:00 very fast
1 x 100 on 4:00 loosen

============================

Workout #9681 - Wednesday, 20 October  2004
8 x 100 on 1:45 mix swim and drill and speed
1 x 500 on 13:00 kick every 4th 25 max effort
2 x 300 on 5:00 pull dps -1/50
))))) Group Up (((((
2x{1 x 500 on 8:30 400 steady, 100 faster pace
   {2 x 250 on 4:30 200 steady, 50 faster pace
   {4 x 50 on 1:30 Desc 1-4, #4 is MAX!!
1 x 100 on 3:00 Loosen

============================

Workout #9684 - Thursday, 21 October  2004
1 x 600 on 11:00 swim
1 x 500 on 15:00 kick
1 x 600 on 11:00 pull
===== Group Up =====
10 x 50 on 1:00 10x 50 @ 15" rest - FAST!
4x{1 x 50 on 2:00 Loosen
   {2 x 25 on :45 MAX
   {2 x 25 on 1:00 MAX
1 x 200 on 5:00 easy loosen

============================

Workout #9687 - Saturday, 23 October  2004
1 x 600 on 12:00 long and easy
1 x 600 on 12:00 Pull Long and strong
1 x 600 on 18:00 Kick mix strokes and speed
##### Group Up #####
10 x 25 on :30 Max # in 5' on 10-15" rest
1 x 100 on 3:00 Loosen
14 x 100 on 2:00 Fast Average Pace
1 x 400 on 8:00 Loosen

We would like to remind you of this upcoming event.

ENTRY DEADLINE - OKUMA OCEAN SWIM

Date: Monday, October 25, 2004
Time: 5:00PM JST (GMT+09:00)

JAL Okuma

Race dates: 11/06 & 11/07

6 Nov 04
600m - 3,000yen
1.6 km - 5,000yen
4 x 800m relay - 12,000 yen (if interest, team will pay this
fee)

7 Nov 04
3.8 km - 9,000yen


What we need to enter swimmers in events:
Age on race day
Gender
Event(s) you want to swim
Event fee

ANSCOM registration fee (1,500 yen) and a passport size headshot
if you've
not registered in 2004

Entry Due Date: 25 October 2004

We would like to remind you of this upcoming event.

JSS Youth Swim Meet Entry Deadline

Date: Monday, October 18, 2004
Time: 5:00PM JST (GMT+09:00)

JSS Youth Swim Meet
Urasoe Swim School (Near Camp Kinser)
28 Nov 2004
0900 Warm-up
0915 Meet Start
$10 fee/swimmer
Entry Deadline 18 October 1700

To enter - email/complete form at practice:
Athlete name
Date of Birth
Fee

We would like to remind you of this upcoming event.

Swim Team Youth Fall Practice Schedule

Date: Tuesday, October 12, 2004
Time: 3:00PM JST (GMT+09:00)

Youth Team Practice Schedule.
Monday - Thursday, Foster 25 Meter Pool (645-7554).
1500-1530 = Dryland.
1530-1645 = Gold, Blue, Red, White.
1645-1730 = Dolphin.

Saturday, Kubasaki 50-meter pool (637-9190/7265). 0730-0930.
Masters, Gold, Blue and White.

Maintaining good nutrition is essential for everyone but for serious sports
participants, it can be the difference between winning and losing. In fact,
talent and training aside, nutrition is the most important factor in
improving sporting performance.

The Sports Nutrition Centre has been designed to provide the low-down on
nutrition and how it can affect performance, covering in detail the
importance of energy and hydration, and what you can do before, during and
after sport to improve your performance, and your chance of success.

http://www.thelssa.com/lssa/article/article.asp?t=sp_nutrition

We would like to remind you of this upcoming event.

Swim Team Youth Fall Practice Schedule

Date: Tuesday, October 12, 2004
Time: 3:00PM JST (GMT+09:00)

Youth Team Practice Schedule.
Monday - Thursday, Foster 25 Meter Pool (645-7554).
1500-1530 = Dryland.
1530-1645 = Gold, Blue, Red, White.
1645-1730 = Dolphin.

Saturday, Kubasaki 50-meter pool (637-9190/7265). 0730-0930.
Masters, Gold, Blue and White.

This link is for the results from the 7th FINA World Championships 25m,
Indianapolis 2004, USA.

http://www.omegatiming.com/swimming/racearchives/indianapolis2004/indianapolis20\
04_by_events.htm

You can also "watch" the scoreboard live.
http://www.omegatiming.com/swimming/java/index.htm

We would like to remind you of this upcoming event.

Saturday Swim Practice - Masters and Advanced Youth

Date: Saturday, October 16, 2004
Time: 7:30AM - 9:30AM JST (GMT+09:00)

Saturday, Kubasaki 50-meter pool (637-9190/7265). 0730-0930.
Masters, Gold, Blue and White. THERE IS NO PRACTICE ON 30 Oct,
20 Nov, or 11 Dec due to swim meets.

JAL Okuma

Race dates: 11/06 & 11/07

6 Nov 04
600m - 3,000yen
1.6 km - 5,000yen
4 x 800m relay - 12,000 yen (if interest, team will pay this fee)

7 Nov 04
3.8 km - 9,000yen


What we need to enter swimmers in events:
Age on race day
Gender
Event(s) you want to swim
Event fee

ANSCOM registration fee (1,500 yen) and a passport size headshot if you've
not registered in 2004

Entry Due Date: 21 October 2004

Workout #9657 - 12 October (Tuesday AM)
1 x 300 on 5:45 mix swim/drill
6 x 50 on 1:00 Desc 1-3
1 x 300 on 5:45 Pull Hold DPS
6 x 50 on 1:15 Pull Desc 1-3 + Hold DPS
4 x 100 on 2:30 Kick Mix Speeds
))))) Group Up (((((
4 x 25 on 1:00 MAX
2 x 200 on 3:30 Fast
1 x 200 on 4:00 Faster
1 x 200 on 3:30 Fast
2 x 200 on 4:00 Faster
1 x 200 on 3:30 Race Pace
1 x 100 on 3:00 Loosen
3,200  Meters


Workout #9660 - Tuesday PM, 12 October  2004
8 x 50 on 1:30 kick lat 4 FAST!!
4 x 25 on 1:00 drill - focus - drill
1 x 500 on 9:30 swim maintain technique
1 x 500 on 9:30 Pull max DPS
^^^^^ Group Up ^^^^^
4 x 25 on 1:00 5m glide, 15m max, 5m glide
2x{1 x 50 on 2:00 Loosen
   {3 x 100 on 2:00 Desc 1-3
   {2 x 100 on 1:45 Desc 1-2
   {1 x 100 on 1:30 Max Pace
1 x 100 on 3:00 Loosen
3,000  Meters


Workout #9663 - Wednesday, 13 October  2004
2x{2 x 200 on 3:45 25 drill/75 swim
   {2 x 100 on 2:45 Kick, #2 fast
   {2 x 50 on 1:15 Swim Fast
4 x 100 on 1:45 Pull DPS -1/25
***** Group Up *****
3x{4 x 50 on :45 Hold a Fast Pace
   {2 x 300 on 5:15 neg split
   {1 x 100 on 3:00 Loosen
4,500  Meters


Workout #9667 - Thursday, 14 October  2004
8 x 75 on 1:20 Desc 1-4
6 x 25 on 1:15 Fast Kick
1 x 600 on 11:00 Pull Steady & Strong
6 x 25 on 1:15 Fast Kick
----- Group Up -----
8 x 50 on 1:00 FAST - 15" rest between 50's
1 x 50 on 2:00 Loosen
6 x 50 on 1:15 FAST -  30" rest between 50's
1 x 50 on 2:00 Loosen
4 x 50 on 1:30 FAST - 45" rest between 50's
1 x 50 on 2:00 Loosen
2 x 50 on 1:45 FAST - 60" rest between 50's
1 x 100 on 3:00 Loosen
2,750  Meters


Workout #9666 - Saturday, 16 October  2004
1 x 600 on 12:00 long and easy
1 x 600 on 12:00 Pull Long and strong
1 x 600 on 18:00 Kick mix strokes and speed
##### Group Up #####
10 x 25 on :30 Max # in 5' on 10-15" rest
1 x 100 on 3:00 Loosen
10 x 100 on 2:00 Fast Average Pace
1 x 400 on 8:00 Loosen
3,550  Meters

Pardon the typo...

MCCS Okinawa Dolphins Swim Team
Pumpkin Plunge Swim Meet
Saturday, October 30, 2004
Foster 25-meter Pool

Meet open to youth and adult swimmers of all ages and levels island-
wide

Contact: Mat Luebbers - MCCS Semper Fit-Aquatics Okinawa Dolphins
Swim Team, Semper Fit- Aquatics Branch, Building 331, Camp Foster.

VOICE: DSN 645-2787 or from off-base 098-892-5111, after dial tone
645-2787
FAX: DSN 645-3901 or from off-base 098-892-5111, after dial tone 645-
3901
EMAIL: <luebbersm@...> or <odst@...>

Event Schedule
Warm-up Begins: 7:00 AM
Meet Starts: 8:00 PM
Meet will run until all events are completed.

Events

1. 50 Free
2. 25 Fly
3. 50 Breast
4. 25 Back
5. 50 Back
6. 25 Breast
7. 50 Fly
8. 25 Free
9. 100 Free
10. Trick or Treat Relay


Entry Fee: Free to ODST members, $5.00/swim for non-members.

Entry Limit: 3 Max individual events and one relay. All swimmers are
expected to take part in relays. ADULTS ONLY - EVENTS AND ENTRY
TIMES, TOO!

Entry Deadline: SOFA = 18:00 on 27 October 2004; non-SOFA = 12:00 on
14 October.

Required entry information: Swimmer's name, date of birth and age as
of 30 October 2004.

Seeding: Swimmers will be seeded by entry times regardless of gender,
but will receive awards based on age group and gender.

Age Groups: 6 & Under, 7-8, 9-10, 11-12, 13-14, 15-18, 19-24, 25-29,
30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60 & Over.

Awards: Ribbons to Top 8 finishers in each age group by gender in
individual events.

Registration Site: Monday-Thursday, 1600-1800, Foster 25-meter pool
after 15 October. Entries may also be faxed, e-mailed or delivered to
the team office or the practice pool. Payment will only be received
at the pool. You may pay on the day of the event.

NON-SOFA INDIVIDUALS: Non-US Military ID Card holders must submit a
complete list of those that wish to attend the meet, including
swimmers, spectators, and vehicle tag numbers on or before 15 October
to the swim team office.

KILIN IS MISSING FROM THE OLD/FIRST WEEK'S SCHEDULE. IT IS SERVED BY
A DOD/SAC BUS AT 15:00 UNDER BOTH THE OLD AND NEW SCHEDULE.

We would like to remind you of this upcoming event.

Swim Team Youth Fall Practice Schedule

Date: Tuesday, October 12, 2004
Time: 3:00PM JST (GMT+09:00)

Youth Team Practice Schedule.
Monday - Thursday, Foster 25 Meter Pool (645-7554).
1500-1530 = Dryland.
1530-1645 = Gold, Blue, Red, White.
1645-1730 = Dolphin.

Saturday, Kubasaki 50-meter pool (637-9190/7265). 0730-0930.
Masters, Gold, Blue and White.

Hello,

This email message is a notification to let you know that
a file has been uploaded to the Files area of the odst
group.

   File        : /6 x 100 on 3.xls
   Uploaded by : mathewluebbers <odst@...>
   Description : Test set as of 5 OCT 04

You can access this file at the URL:
http://groups.yahoo.com/group/odst/files/6%20x%20100%20on%203.xls

To learn more about file sharing for your group, please visit:
http://help.yahoo.com/help/us/groups/files

Regards,

mathewluebbers <odst@...>

MCCS Okinawa Dolphins Swim Team
Pumpkin Plunge Swim Meet
Tuesday, October 30, 2004
Foster 25-meter Pool

Meet open to youth and adult swimmers of all ages and levels island-
wide

Contact: Mat Luebbers - MCCS Semper Fit-Aquatics Okinawa Dolphins
Swim Team, Semper Fit- Aquatics Branch, Building 331, Camp Foster.

VOICE: DSN 645-2787 or from off-base 098-892-5111, after dial tone
645-2787
FAX: DSN 645-3901 or from off-base 098-892-5111, after dial tone 645-
3901
EMAIL: <luebbersm@...> or <odst@...>

Event Schedule
Warm-up Begins: 7:00 AM
Meet Starts: 8:00 PM
Meet will run until all events are completed.

Events

1. 50 Free
2. 25 Fly
3. 50 Breast
4. 25 Back
5. 50 Back
6. 25 Breast
7. 50 Fly
8. 25 Free
9. 100 Free
10. Trick or Treat Relay


Entry Fee: Free to ODST members, $5.00/swim for non-members.

Entry Limit: 3 Max individual events and one relay. All swimmers are
expected to take part in relays. ADULTS ONLY - EVENTS AND ENTRY
TIMES, TOO!

Entry Deadline: SOFA = 18:00 on 27 October 2004; non-SOFA = 12:00 on
14 October.

Required entry information: Swimmer's name, date of birth and age as
of 30 October 2004.

Seeding: Swimmers will be seeded by entry times regardless of gender,
but will receive awards based on age group and gender.

Age Groups: 6 & Under, 7-8, 9-10, 11-12, 13-14, 15-18, 19-24, 25-29,
30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60 & Over.

Awards: Ribbons to Top 8 finishers in each age group by gender in
individual events.

Registration Site: Monday-Thursday, 1600-1800, Foster 25-meter pool
after 15 October. Entries may also be faxed, e-mailed or delivered to
the team office or the practice pool. Payment will only be received
at the pool. You may pay on the day of the event.

NON-SOFA INDIVIDUALS: Non-US Military ID Card holders must submit a
complete list of those that wish to attend the meet, including
swimmers, spectators, and vehicle tag numbers on or before 15 October
to the swim team office.

KILIN IS MISSING FROM THE OLD/FIRST WEEK'S SCHEDULE. IT IS SERVED BY
A DOD/SAC BUS AT 15:00 UNDER BOTH THE OLD AND NEW SCHEDULE.

To conserve resources, the swim team bus schedule will change on 18
October. The previous schedule will be used from 12-14 October, the
new scheduile bgins on Monday, 18 October.

KILIN IS MISSING FROM THE OLD/FIRST WEEK'S SCHEDULE. IT IS SERVED BY
A DOD/SAC BUS AT 15:00 UNDER BOTH THE OLD AND NEW SCHEDULE.

SWIM TEAM BUS SCHEDULE (NEW SCHEDULE)
18 OCT - 16 DEC
03 JAN - 10 MAR

Monday through Thursday, 18 October through 16 December and 3 January
through 10 March.

SOME BUSES STOP AT THE MCCS/TEEN CENTER FIRST, THEN ON TO THE POOL -
ASK THE DRIVER!

Can't find the bus? Call Motor-T at 645-7516/7772. If it is after
regular business hours and it is a true emergency, the contact number
is 090-9580-1796.

14:10 = Kubasaki Pool (DOD/SAC #1)
14:15 = KAB High School
14:20 = KAB Middle School
14:20 = Lester Middle School (DOD/SAC #1)
14:30 = Kinser Elementary (DOD/SAC #2)
14:30 = Kinser Elementary (DOD/SAC #2)
14:35 = Foster Teen Center (DOD/SAC #1)
14:45 = Kinser Bldg 1435 (bus stop) (DOD/SAC #2)
14:45 = Kinser Bldg 1435 (bus stop) (DOD/SAC #2)
14:45 = Foster 25 Meter Pool
15:00 = Kilin Elementary (DOD/SAC #1)
15:10 = KAB USO
15:15 = Bechtel Pool (McT)
==============================
17:45 = Foster Tower Bldg. 378
17:55 = Plaza Hsg.-Bridge
18:00 = Plaza Hsg.-AFN
18:00 = Zukeran
18:20 = Kadena USO
18:30 = Lester Middle School
18:50 = McT. Shoppette
19:00 = Kinser Elementary
19:00 = Courtney Turtle Park
19:05 = Kinser Bldg. 1435 (bus stop)

NO BUS DAYS:
05 November
10 November
11 November
12 November
25 November
26 November
24 December
31 December
17 January
28 January
21 February

#1 - Killin is missing from the swim team bus schedule - we will
update as soona s we receive info from Motor-T.

#2 - A new bus schedule will go into affect as of 18 Ocotber (the 2nd
week of practice).

We would like to remind you of this upcoming event.

Swim Team Bus Schedule

Date: Tuesday, October 12, 2004
Time: All Day

Monday through Thursday, 12 Ocotber through 16 December and 3
January through 10 March.

CHECK THE SCHEDULE FOR NO BUS DAYS.

SOME BUSES STOP AT THE MCCS/Teen Center FIRST, THEN ON TO THE
POOL - ASK THE DRIVER!

Can’t find the bus? Call Motor-T at 645-7516/7772

If it is after regular business hours and it is a true
emergency, the contact number is 090-9580-1796

NO BUS DAYS at bottom of Schedule.

** TO PRACTICE **
DEPART - PICK UP LOCATION
BUS #1
14:15 KAB High School
14:20 KAB Middle School
14:45 Foster 25 Meter Pool
15:15 Bechtel Pool (McT)
15:45 Foster 25 Meter Pool

BUS #2
14:05 Lester Middle School
14:20 Foster Teen Center
14:30 Kubasaki Pool
14:45 Foster 25 Meter Pool
15:10 KAB USO
15:40 Foster 25 Meter Pool

DOD/SAC BUS
14:30 Kinser Elementary (DOD/SAC BUS)
14:45 Kinser Bldg 1435 (bus stop) (DOD/SAC)
15:30 Foster 25 Meter Pool

** FROM PRACTICE **
DEPART - RETURN TRIP
BUS #1
17:35 Foster 25 Meter Pool
17:55 Plaza Hsg.-Bridge
18:00 Plaza Hsg.-AFN
18:20 Kadena USO
18:50 McT. Shoppette
19:00 Courtney Turtle Park

BUS #2
17:35 Foster 25 Meter Pool
17:45 Foster Tower Bldg. 378
18:00 Zukeran
18:30 Lester Fitness Center
19:00 Kinser Elementary
19:05 Kinser Bldg. 1435 (bus stop)

NO BUS DAYS
NO BUS DAYS:
05 November
10 November
11 November
12 November
25 November
26 November
24 December
31 December
17 January
28 January
21 February

What a week.  To make sure you knew we weren't sleeping, we've got all kinds
of fun stuff this week for you to check out.

We worked extra hard for you this week, since next week will be a short one,
as we're traveling to Indianapolis, IN for the ASCA World Convention, and
the World Short Course Championships.  If you're in town, make sure you come
by the ASCA show and see us.

Alright, here's this weeks updates:

NEW PRODUCT - Go Swim Dryland Exercises Volume #1
If the buzz on our discussion board is any indication, DRYLAND is a hot
topic these days for swimmers and coaches. In response to your website
comments and email queries, Go Swim has created a new CD called Go Swim
Dryland Exercises. Here's a great way to get that six pack you've been
wanting....
http://www.goswim.tv/productreviews_reviews.php?id=1450_0_19_0_C

NEW CAMP - Hotlanta Here We Come
More good friends have been in touch with us about clinics in their
neighborhoods. We will be running a clinic at the fantastic Pace Academy
facility in the Buckethead area of Atlanta.
http://www.goswim.tv/goswimwithus_comments.php?id=1451_0_18_0_C

DRILL OF THE WEEK - KICKING - Use a board!
Most pools are equipped with stacks and stacks of old-fashioned, thick,
hard, heavy, and really BUOYANT kickboards. And most teams use these boards
not as tools to help their swimming, but as social props. The standard joke
among swimmers is that kick time is talk time. Kick sets are when you get to
visit with your friends, and they are assigned by coach to let you rest up
for the next SWIMMING set. Right? Wrong.
http://www.goswim.tv/drilloftheweek_comments.php?id=1448_0_20_0_C

Practice Makes Perfect
How many times have we heard that? Practice makes perfect. No... wait...
it's morphed into, Perfect practice makes perfect. You know, even I've been
heard spouting, something done 99% correct, is 100% wrong. Yeah, I borrowed
that one, but it sure sounded good at the time.
http://www.goswim.tv/articles_comments.php?id=1449_0_16_0_C

Regular Guys
This weekend I attended my first swim clinic, the Ohio Swimposium put on by
Kastaway swim wear. I was a little nervous at first and secondly a little
scared because I thought that I would have to wear a polo shirt.
http://www.goswim.tv/articles_comments.php?id=1446_0_16_0_C

PRODUCT SPECIAL - Two-CD Special Value
Go Swim Dryland Exercises AND Go Swim Drill-of-the-Week Collection
Buy them separately for $19.95 each OR Buy them together for $30.00 and FREE
shipping!
http://www.goswim.tv/productreviews_reviews.php?id=1452_0_19_0_C

We'll try to add some reports to the site while on the road.  We're
CERTAINLY be writing about watching a swim meet in a basketball arena when
we get back too.

Have a great week, and remember to... GO SWIM!

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Okinawa Dolphins Swim Team Gear  (They can also special order tri gear from
Speedo, TYR, etc. Contact hoyt@ pocolocosw.com to verify availability and
price)

Our Swim Team Color is Navy Blue.

We have arranged for Poco Loco Swim Shop to provide team suits and gear at a
discounted team price (up to 20% off the regular price).  Each swimmer can
order individually directly from Poco Loco.  Many items are available from
their website at www.pocolocosw.com.  When ordering from the website put in
FPO AP, or APO AP in the city line, and then for the state select “Not in
List”, also put “Okinawa Dolphin Swim Team” in the Special Instructions
section to get the discount.  Some items may not be available through the
website, you can place orders by phone at 1-800-279-3233 or email at <hoyt@
pocolocosw.com> be sure to mention that you are from the Okinawa Dolphins
Swim Team.

This is a new process for us, so there may be some glitches. Please bear
with us; both ends are striving to make this work.  If you have any
questions (or problems) please let us know. It is not mandatory to use or
purchase team gear, or to purchase team gear from this supplier.

Team Gear List – All items from Speedo (prices current as of April 2002)

Suits (all in Navy)

Practice Suit –
Female: Poly Training Suit -   Youth 32.60 Adult 34.80
Male: Solid Nylon Training Suit -  Youth and Adult 15.50

Meet Suit –
Female: Solid Super ProBack or  Solid Flyback -   Youth 35.50 Adult 38.50
Male:     Solid Lycra -    Youth 18.50 Adult 20.00 or Solid Jammer -   Youth
22.90 Adult 24.40

Championship Meet Suit –
Female:  AquaBlade Rec/Bkr -   Youth and Adult 59.20
Male: AquaBlade Jammer -   Youth and Adult 44.40

Team Wear (Warm-ups)
Splice Jacket (Navy/White)   43.70
Solid Team Pant (Navy)   28.10
Solid Team Short (Navy)   14.80

Bags
Mesh Equipment Bag    9.00
Victory Swim Bag (Navy)   36.00
Victory Swim Bag Junior (Navy)  24.50
Swimmers Back Pack (Navy)   60.00
Mini Swimmers Back Pack (Navy) 32.00

Hats (Navy)
Baseball Style (Mesh Flexfit Cap)  20.00
Aussie Hat          20.00

Team Parka (Navy)  with ODST sewn on back with 4” red letters and white
outline $90.00

Other Items available from Poco Loco – grab bag suits, goggles, sliders,
paddles, fins, caps (feel free to use any brand).

This is contact information for some of the local Okinawa pools that have lap
swim times. They do charge an admission fee. Have one to add? Let me know!  Mat

Okinawa Swimming School (Urasoe)
879-0079
Sat 1200-1330
735 Yen

Ocean Sports Club (Okinawa City - across from Shuji-san, Massage Therapy)
Takahara 2-4-7
933-3796
Mon-Fri 1130-1500 & 2100-2200
Sat 1530-2200
Sun 1300-2100
600 Yen

Ginowan Swimming School (Across from Fort Buckner)
893-2177
Mon & Fri 1000-1100
Tue 2015-2115
Sat 1215-1315 & 1930-2045
630 Yen

JSS Gushikawa (behind J-Park Pachinko Parlor just South of Camp Courtney)
974-3131
Tue & Thu 2030-2130
400 Yen (must be 15 & Older)

Daiyu Swimming Club Koza)
Misato 1-26-45
938-0450
Mon, Tue, Thu, Fri 1200-1330
Sat 1200-1310
600 Yen

Chatan Sports Center (Exit Kadena gate 1, South on 58, first left turn up the
hill and watch for sign on the right)
936-7011
Mon-Sun 1000-2230
610 Yen for 90 minutes

Awase Comprehensive Park Pool
Every day but Tue 900-1200 & 1300-2030
Closed when other events occur.
480 Yen

Okinawa City Sports Park (across from expressway exit 4)
Seasonal
932-5114

Okinawa Prefectural Health Promotion Centre
(Okinawa-Ken Sogo Kenko Zoshin Sentaa) Takushi 550-4, Urasoe City 901-2112 Tel.
(098) 879-6311 Closed on public holidays.  Swimming pool fee: \410 Adult; \300
Middle School Students and below. Swimming cap and racing-style swimsuit are
necessary. More choices at: Okinawa City -
http://www.city.okinawa.okinawa.jp/main/english/liveguide/intro/intoki3_sports.P\
DF

Nishizaki Sports Park
4 chome Nishizaki
098-992-4527
Nishizaki Sports pools include an indoor heated 25-meter pool, an indoor
children's pool and three outdoor leisure pools. All of the pools are closed on
Mondays. The indoor pool can be used all year-round. Address: 4 chome Nishizaki
Indoor pool opening hours: Tuesday-Saturday 9:00~21:30 (till17:00 on Sundays and
public holidays) Recreation pool opening hours: 9:00~19:00 Entry: Adults \750,
children \500

JSS Youth Swim Meet
Urasoe Swim School (Near Camp Kinser)
28 Nov 2004
0900 Warm-up
0915 Meet Start
$10 fee/swimmer
Entry Deadline 18 October 1700

To enter - email/complete form at practice:
Athlete name
Date of Birth
Fee