We would like to remind you of this upcoming event.

DATE CHANGE - Fall Flounder Swim Meet

Date: Saturday, November 27, 2004
Time: 7:00AM - 12:00PM JST (GMT+09:00)

MCCS Okinawa Dolphins Swim Team Fall Flounder Swim Meet
Saturday 27 November 2004 at the 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: 0700
Meet Starts: 0800
Meet will run until all events are completed.

Events

1. 100 Free
2. 25 Free
3. 50 Fly
4. 100 Breast
5. 25 Breast
6. 50 Back
  - 5 Minute Break -
7. 200 Choice (Free, Stroke, or IM)
- 5 Minute Break -
8.  100 Back
9.  25 Back
10.  50 Breast
11.  100 Fly
12.  25 Fly
13.  50 Free
14.  25 Kick with a board
15.  100 IM
  - 5 Minute Break -
16.  100 Freestyle Relay


Entry Fee: $5.00/500 Yen per individual event, No charge for
relays, No charge for “Kick with a board” event. All
events free for ODST members.

Entry Limit: 4 Max individual events, Unlimited relay entries.
“Kick with a board” event does not count towards maximum
entry limit.

Entry Deadline: SOFA = 24 November 2004; non-SOFA = 8 November
2004.

Required entry information: Swimmer’s name, date of birth,
age as of 27 November 2004, event number, and entry time.

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, 1700-1800, 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.

We would like to remind you of this upcoming event.

Saturday Swim Practice - Masters and Advanced Youth

Date: Saturday, November 27, 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,
06 Nov, 27 Nov, or 11 Dec due to swim meets.

Issue 36

www.grrlAthlete.com – Improve performance, lose weight, get the athletic look
and live an active lifestyle with grrlathlete.com

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we’ll find someone who does.


Content
· How to Train Female Athletes
· The Secrets to Losing Fat at Any Age



Coaching & Training Female Athletes

Role models are important to female athletes and young women. As coaches, we
like to use the example of female athletes to show young women that strength
training doesn’t cause you to become bulky. In fact, strength training helps
women develop the Athletic Look (popularized in our book, ShapeShift).

Physical activity promotes self-esteem, but many girls are not given
encouragement to stick with sport. As coaches, we can support a girl’s
self-esteem, self-confidence, and a healthy body image. Coaches, with the
assistance of the appropriate health professional and nutrition experts should
develop appropriate fitness and lifestyle programs for young female athletes.
If any concerns remain about a female athlete’s health, the athlete should be
referred to a health professional.

Female athletes often bring with them a unique set of concerns. This is why
grrlAthlete.com got together with some of the world’s foremost experts on
training athletes to write, ‘The Secrets of Female Strength & Conditioning’. In
this book we outline the most useful tools for female athletes to improve
athletic performance, including core training, strength training, speed
training, and everyone’s favorite topic, nutrition.

From cover to cover ‘The Secrets of Female Strength and Conditioning’ includes
everything you need to effectively improve your athletic performance, or the
performance of the athletes that you train. For information on ‘Secrets of
Female Strength and Conditioning’ visit www.grrlathlete.com.



How to Lose Fat Efficiently: Part 2 of 3

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and
professional fitness and lifestyle consultant with a specialized honours
Bachelor of Science degree in Kinesiology and Health Science. He owns and
operates a private gym in Toronto, Ontario providing training and nutritional
consulting services and trains many women, from fitness models to
grandmothers.


GA: What applications are there for training efficient exercises in fat loss
programs? What would you use in these programs?

JP:
Of course, there are many ways to skin a cat - I'll give you two very diverse
examples (see Issue #35 for JP’s first example).

b) The next program incorporates a modified complex from Istvan Javorek, "The
Bear" popularized by John Davies as well as a mini Stuart McGill circuit at the
end.

I am currently using this routine on a 61 year young female client with very
good results. She trains three days a week (Mon, Wed & Fri).

Circuit 1 - 3 sets x 6 reps (horizontal sequence)
  1. Reverse Curl
  2. Upright Row
  3. Military Press
  4. Back Squat
  5. Press Behind The Neck
  6. Good Morning
  7. Push Press
  8. Front Squat
  9. Romanian Deadlift
10. Bent-Over Row

Circuit 2 - 3-4 sets x 5 reps (vertical sequence)
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

Circuit 3 - 1-2 sets x 10-12 reps with 5-10 second isometrics (vertical
sequence)
1. Side Bridge
2. Front Plank
3. Side Bridge
4. Front Plank

The tempo is fast on the first two circuits and slow on the third yet always
under control. The rest interval between sets involves a very sophisticated
mathematical equation. Here it goes:

RI = (Respiration Rate + Training Load + Facial Expressions + Performance +
Fatigue + Mood) x Trainee / (Judgment Call + Mood) x Trainer

In other words, once the client catches her breath and I feel she's ready to go,
it's time!

And just to clarify one aspect of the routine, the horizontal sequence of the
first circuit means that you perform 6 reps of reverse curls then without
stopping do 6 reps of upright rows and so on. Vertical sequence means that you
move directly from one exercise to the next without stopping until all
exercises are complete and then repeat that process for the desired number of
repetitions.

Literally and figuratively speaking, true fat loss is no walk in the park! The
training efficient exercises that I listed above will wipe you out. Although
fatigue may have negative connotations, it is part and parcel with fat loss. If
it seems comfortable to get fat, it won't be to lose it!

Without sounding like a politician, the bottom line for fat loss is that many
approaches can be used effectively. Sometimes I use high reps (around 15-20
reps primarily for beginners) and sometimes low reps (no more than 6 reps for
advanced trainees) ... sometimes the rest interval is high; sometimes low ...
sometimes the movements are fast; sometimes slow - it all depends on the
individual and their situation. Furthermore, proper nutrition, supplementation,
energy system work (aka "cardio"), and lifestyle factors are key to success in
this area.


GA: What are some efficient abdominal and core exercises?

JP:
I've mentioned this in the past, but let's go through it again. If you want to
build a serious set of abdominals, routinely perform the following exercises
and their variations: squats, deadlifts, chin-ups, and standing presses. These
multi-joint movements require a strong contribution from the abdominals to
stabilize the core, particularly when heavy loads are used.

It is not uncommon to hear clients complain of abdominal soreness a day or two
after performing multiple sets with a decent weight of the chin-up or standing
military press exercise - the ab prestretch will tap into fibers you never
thought existed! And remember, your abdominals act as a natural girdle, or
weight belt if you will, when performing all exercises, particularly squats and
deadlifts. These muscles act as a bridge between your upper and lower body and
are heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps pressdowns
also require a good degree of core stability; however, the loads used are
relatively low compared to the big 4 mentioned above. In fact, according to
Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are
used, and in many cases, the tension developed in the stabilizers will equal or
even exceed that of the prime movers! So, you see, the abdominals can be
trained quite effectively as stabilizers - the physiques of top Olympic
weightlifters will attest to that.

Also, keep in mind that the core (or central region of the body sometimes
referred to as the muscular "corset") consists of more than just the
abdominals. The core is comprised of over two dozen muscles (29 to be exact
according to Michael Wood) that involve hip and trunk flexion, extension,
lateral flexion, rotation and stabilization. Therefore, efficient routines
attack the core in a three-dimensional manner through various planes and
motions.

To effectively train the core, some strength coaches believe the lunge is the
best exercise, others swear by the woodchop, and yet others insist that med
ball work or even strongman exercises are necessary. Who's right? Well, they
all are - there is no right or wrong in this case. If there is one constant in
the success of a strength training program, it's variety. Variations of the
above-mentioned exercises will lead to a solid, "functional" core.


About the Author
For additional information about JP and his services, visit his website at
www.BodyEssence.ca or call 416-292-4356.


Next week: Part 3 – Efficient & effective exercises for female athletes.



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@...

DUE TO A POWER OUTAGE, SATURDAY (04 DEC) PRACTICE IS AT THE FOSTER
25M POOL

Monday, 29 November  2004
==============================================
3 x 200 on 4:15 25 drill,75 swim+Desc1-3
4 x 100 on 2:15 Pull 50 Mod,50 Faster hold dps
8 x 50 on 1:20 Kick mix fast/mod @ 25
===== Group Up =====
4 x 25 on 1:00 Speedy
3 x 100 on 2:00 Desc 1-3, #3 near race effort
1 x 100 on 4:00 Loosen
3 x 100 on 1:50 Moderate
1 x 100 on 1:30 FAST
2 x 100 on 1:50 Moderate
2 x 100 on 1:30 FAST
1 x 100 on 1:50 Moderate
3 x 100 on 1:30 FAST
1 x 100 on 4:00 Loosen
3,200  Meters

Tuesday, 30 November  2004
=======================================
4 x 100 on 2:45 kick neg split each
1 x 500 on 10:00 desc 100's
12 x 50 on 1:20 pull, desc 1-4+hold dps
##### Group Up #####
4 x 25 on 1:00 SHAZAM!
2 x 200 on 3:20 neg split each
4 x 50 on 1:15 Fastest Possible Pace
2 x 200 on 3:40 desc 1-2
4 x 50 on 1:15 Fastest Possible Pace
2 x 200 on 4:00 How fast can you go?
1 x 100 on 4:00 Loosen
3,300  Meters

Wednesday, 01 December  2004
===============================================
1 x 600 on 10:00 faster each 200
1 x 500 on 8:30 pull 25 mod, 25 faster
1 x 400 on 11:00 Kick blast last 25 of each 100
1 x 300 on 5:30 25 drill/75 swim
1 x 200 on 3:45 swim mod/easy @ 50
///// Group Up \\\\\
4x{1 x 400 on 7:00 How do YOU want to do it?
   {4 x 75 on 1:30 50 mod+25 FAST
1 x 100 on 4:00 Loosen
4,900  Meters

Thursday, 02 December  2004
===========================================
1 x 600 on 11:00 Choice swim
1 x 600 on 11:00 Choice pull
1 x 500 on 15:00 Choice kick
***** Group Up *****
6 x 50 on 1:15 Fastest possible pace
1 x 50 on 2:00 Loosen
4 x 25 on :30 Fast but sustainable speed
4 x 50 on 1:00 Faster, speed might drop
4 x 75 on 1:30 How fast can you go?
4 x 50 on 1:15 Can you hold the speed? YES!
4 x 25 on 1:00 BAM BAM BAM BAM!!!
1 x 100 on 4:00 Loosen
3,050  Meters

Saturday, 04 December  2004
=========================================
6 x 100 on 1:50 25 drill/75 swim
2 x 200 on 3:45 pull desc 1-2+dps -1/100
6 x 50 on 1:20 kick fast!!
----- Group Up -----
10 x 25 on :30 Max # in 5' on 10-15" rest
1 x 50 on 2:00 Loosen
2 x 50 on 1:00 Desc 1-2
2 x 100 on 1:45 Desc 1-2
2 x 150 on 2:30 Desc 1-2
2 x 200 on 3:15 Desc 1-2
2 x 250 on 4:00 Desc 1-2
2 x 300 on 4:45 Desc 1-2
1 x 100 on 3:00 Loosen
2 x 300 on 5:15 Desc 1-2
2 x 250 on 4:30 Desc 1-2
2 x 200 on 3:45 Desc 1-2
2 x 150 on 3:00 Des 1-2
2 x 100 on 2:15 Desc 1-2
2 x 50 on 1:30 Race Effort!
1 x 100 on 3:00 Loosen
6,000  Meters

DUE TO A POWER OUTAGE, SATURDAY PRACTICE IS AT THE FOSTER 25M POOL

Monday, 29 November  2004
==============================================
3 x 200 on 4:15 25 drill,75 swim+Desc1-3
4 x 100 on 2:15 Pull 50 Mod,50 Faster hold dps
8 x 50 on 1:20 Kick mix fast/mod @ 25
===== Group Up =====
4 x 25 on 1:00 Speedy
3 x 100 on 2:00 Desc 1-3, #3 near race effort
1 x 100 on 4:00 Loosen
3 x 100 on 1:50 Moderate
1 x 100 on 1:30 FAST
2 x 100 on 1:50 Moderate
2 x 100 on 1:30 FAST
1 x 100 on 1:50 Moderate
3 x 100 on 1:30 FAST
1 x 100 on 4:00 Loosen
3,200  Meters

Tuesday, 30 November  2004
=======================================
4 x 100 on 2:45 kick neg split each
1 x 500 on 10:00 desc 100's
12 x 50 on 1:20 pull, desc 1-4+hold dps
##### Group Up #####
4 x 25 on 1:00 SHAZAM!
2 x 200 on 3:20 neg split each
4 x 50 on 1:15 Fastest Possible Pace
2 x 200 on 3:40 desc 1-2
4 x 50 on 1:15 Fastest Possible Pace
2 x 200 on 4:00 How fast can you go?
1 x 100 on 4:00 Loosen
3,300  Meters

Wednesday, 01 December  2004
===============================================
1 x 600 on 10:00 faster each 200
1 x 500 on 8:30 pull 25 mod, 25 faster
1 x 400 on 11:00 Kick blast last 25 of each 100
1 x 300 on 5:30 25 drill/75 swim
1 x 200 on 3:45 swim mod/easy @ 50
///// Group Up \\\\\
4x{1 x 400 on 7:00 How do YOU want to do it?
   {4 x 75 on 1:30 50 mod+25 FAST
1 x 100 on 4:00 Loosen
4,900  Meters

Thursday, 02 December  2004
===========================================
1 x 600 on 11:00 Choice swim
1 x 600 on 11:00 Choice pull
1 x 500 on 15:00 Choice kick
***** Group Up *****
6 x 50 on 1:15 Fastest possible pace
1 x 50 on 2:00 Loosen
4 x 25 on :30 Fast but sustainable speed
4 x 50 on 1:00 Faster, speed might drop
4 x 75 on 1:30 How fast can you go?
4 x 50 on 1:15 Can you hold the speed? YES!
4 x 25 on 1:00 BAM BAM BAM BAM!!!
1 x 100 on 4:00 Loosen
3,050  Meters

Saturday, 04 December  2004
=========================================
6 x 100 on 1:50 25 drill/75 swim
2 x 200 on 3:45 pull desc 1-2+dps -1/100
6 x 50 on 1:20 kick fast!!
----- Group Up -----
10 x 25 on :30 Max # in 5' on 10-15" rest
1 x 50 on 2:00 Loosen
2 x 50 on 1:00 Desc 1-2
2 x 100 on 1:45 Desc 1-2
2 x 150 on 2:30 Desc 1-2
2 x 200 on 3:15 Desc 1-2
2 x 250 on 4:00 Desc 1-2
2 x 300 on 4:45 Desc 1-2
1 x 100 on 3:00 Loosen
2 x 300 on 5:15 Desc 1-2
2 x 250 on 4:30 Desc 1-2
2 x 200 on 3:45 Desc 1-2
2 x 150 on 3:00 Des 1-2
2 x 100 on 2:15 Desc 1-2
2 x 50 on 1:30 Race Effort!
1 x 100 on 3:00 Loosen
6,000  Meters

STILL NOT TOO LATE TO ENTER - SEND ME AN EMAIL WITH SWIMMER'S NAME TO GET
IN THE MEET

REPORT LOOKS ODD - SWIMMERS NAME IS SOMETIMES SEPARATED FROM THEIR EVENTS
BY SEVERAL LINES

Licensed To: MCCS Semper Fit Aquatics 1/24/2004 Page

                                     MCCS Semper Fit Aquatics
                                    Okinawa Dolphins Swim Team

                                  Individual Meet Entries Report

Fall Flounder  27-Nov-04 SC Meters
Location: Foster 25m Pool

  Bailey, Brianna (13)
# 1I   Female 13-14 100 Free     1:20.57S
# 3I   Female 13-14 50 Fly             NT
# 8I   Female 13-14 100 Back     1:45.39S
# 13I  Female 13-14 50 Free        34.95S

  Bailey, Dierdra (11)
# 1G   Female 11-12 100 Free     1:32.85S
# 3G   Female 11-12 50 Fly             NT
# 10G  Female 11-12 50 Breast      58.72S
# 15G  Female 11-12 100 IM             NT

  Bailey, Julia (9)


# 1E   Female 9-10 100 Free      1:54.25S
# 6E   Female 9-10 50 Back         56.91S
# 13E  Female 9-10 50 Free         49.10S
# 14E  Female 9-10 25 IM           33.45S
# 15E  Female 9-10 100 IM              NT
  Bell, Meredith (11)


# 1G   Female 11-12 100 Free     1:50.84S
# 3G   Female 11-12 50 Fly         56.43S
# 10G  Female 11-12 50 Breast      56.10S
# 14G  Female 11-12 25 IM          26.76S
# 15G  Female 11-12 100 IM       2:10.40S
  Bell, Terumi (38)


# 1U   Female 35-39 100 Free     1:26.75S
# 7U   Female 35-39 200 IM       3:30.00S
# 14U  Female 35-39 25 IM          23.00S
  Benton, Katie (11)


# 1G   Female 11-12 100 Free     2:05.05S
# 6G   Female 11-12 50 Back      1:11.05S
# 10G  Female 11-12 50 Breast    1:31.83S
# 14G  Female 11-12 25 IM          46.75S
# 15G  Female 11-12 100 IM             NT
  Cackovic, Hannah (13)


# 1I   Female 13-14 100 Free     1:22.35S
# 3I   Female 13-14 50 Fly         45.79S
# 8I   Female 13-14 100 Back     1:31.69S
# 13I  Female 13-14 50 Free        37.44S
  Cackovic, Paige (8)


# 6C   Female 7-8 50 Back        1:16.48S
# 12C  Female 7-8 25 Fly           37.07S
# 13C  Female 7-8 50 Free          51.60S
# 14C  Female 7-8 25 IM            52.81S
# 15C  Female 7-8 100 IM               NT
  Caillouet, Claire (11)


# 1G   Female 11-12 100 Free           NT
# 6G   Female 11-12 50 Back      1:05.52S
# 10G  Female 11-12 50 Breast    1:18.49S
# 13G  Female 11-12 50 Free        44.19S
# 14G  Female 11-12 25 IM              NT
  Campbell, Libby (15)


# 4K   Female 15-16 100 Breast   1:37.85S
# 7K   Female 15-16 200 IM       3:11.22S
# 11K  Female 15-16 100 Fly      1:35.08S
# 13K  Female 15-16 50 Free        33.72S
  Campbell, Marisa (13)


# 1I   Female 13-14 100 Free     1:56.89S
# 7I   Female 13-14 200 IM             NT
# 11I  Female 13-14 100 Fly      2:18.89S
# 13I  Female 13-14 50 Free        46.38S
# 14I  Female 13-14 25 IM              NT
  Carlin, Alicia (8)


# 1C   Female 7-8 100 Free       1:59.02S
# 2C   Female 7-8 25 Free          27.57S
# 3C   Female 7-8 50 Fly         1:15.59S
# 5C   Female 7-8 25 Breast        38.99S
  Carlin, Samantha (6)


# 2A   Female 6 & Under 25 Free        NT
# 5A   Female 6 & Under 25 Breast      NT
  Carpenter, Christen (10)


# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free             NT
# 14E  Female 9-10 25 IM               NT
  Castillo, Jennifer (9)


# 1E   Female 9-10 100 Free            NT
# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free             NT
# 14E  Female 9-10 25 IM               NT
  Castillo, Michelle (13)


# 1I   Female 13-14 100 Free           NT
# 4I   Female 13-14 100 Breast         NT
# 7I   Female 13-14 200 IM             NT
# 13I  Female 13-14 50 Free            NT
  Cohn, Alexandra (8)


# 5C   Female 7-8 25 Breast        39.28S
# 9C   Female 7-8 25 Back          32.49S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:04.43S
# 14C  Female 7-8 25 IM                NT
  Cohn, Quirina (11)


# 1G   Female 11-12 100 Free     1:36.44S
# 3G   Female 11-12 50 Fly       1:02.06S
# 6G   Female 11-12 50 Back        52.72S
# 10G  Female 11-12 50 Breast      53.24S
# 14G  Female 11-12 25 IM          28.69S
# 15G  Female 11-12 100 IM             NT
  Cohn, Samantha (10)


# 3E   Female 9-10 50 Fly          53.84S
# 8E   Female 9-10 100 Back      1:42.08S
# 10E  Female 9-10 50 Breast       53.46S
# 14E  Female 9-10 25 IM           30.63S
# 15E  Female 9-10 100 IM              NT
  Cole-Fletcher, Ayana (9)


# 3E   Female 9-10 50 Fly          52.34S
# 6E   Female 9-10 50 Back         52.15S
# 10E  Female 9-10 50 Breast       51.01S
# 13E  Female 9-10 50 Free         39.84S
# 15E  Female 9-10 100 IM        1:53.33S
  Curtis, Laurel (7)


# 2C   Female 7-8 25 Free              NT
# 5C   Female 7-8 25 Breast            NT
# 9C   Female 7-8 25 Back              NT
# 13C  Female 7-8 50 Free        1:26.40S
# 14C  Female 7-8 25 IM                NT
  Dailey, Megan (12)


# 1G   Female 11-12 100 Free     3:02.09S
# 6G   Female 11-12 50 Back      1:15.09S
# 12G  Female 11-12 25 Fly             NT
# 13G  Female 11-12 50 Free      1:12.35S
# 14G  Female 11-12 25 IM              NT
  Galeai, Cara (11)


# 1G   Female 11-12 100 Free     1:24.00S
# 7G   Female 11-12 200 IM       3:30.00S
# 10G  Female 11-12 50 Breast      45.00S
# 13G  Female 11-12 50 Free        33.96S
  Galeai, Salina (9)


# 1E   Female 9-10 100 Free      1:33.00S
# 4E   Female 9-10 100 Breast    1:54.82S
# 13E  Female 9-10 50 Free         40.34S
# 14E  Female 9-10 25 IM               NT
# 15E  Female 9-10 100 IM        2:05.00S
  Gettman, Andrea (7)


# 2C   Female 7-8 25 Free              NT
# 5C   Female 7-8 25 Breast            NT
# 6C   Female 7-8 50 Back              NT
# 9C   Female 7-8 25 Back              NT
# 14C  Female 7-8 25 IM                NT
  Glavy, Jena (12)


# 1G   Female 11-12 100 Free     1:29.80S
# 6G   Female 11-12 50 Back      1:01.49S
# 10G  Female 11-12 50 Breast      50.63S
# 14G  Female 11-12 25 IM          30.12S
# 15G  Female 11-12 100 IM             NT
  Hanna, Whitley (10)


# 1E   Female 9-10 100 Free      2:53.44S
# 5E   Female 9-10 25 Breast           NT
# 6E   Female 9-10 50 Back       1:15.04S
# 12E  Female 9-10 25 Fly              NT
# 14E  Female 9-10 25 IM               NT
  Harrington, Alexandra (12)


# 1G   Female 11-12 100 Free     1:50.71S
# 10G  Female 11-12 50 Breast      53.76S
# 13G  Female 11-12 50 Free        43.20S
# 14G  Female 11-12 25 IM              NT
# 15G  Female 11-12 100 IM             NT
  Jackson, Ameyna (8)


# 2C   Female 7-8 25 Free          26.26S
# 5C   Female 7-8 25 Breast        39.58S
# 9C   Female 7-8 25 Back          35.44S
# 13C  Female 7-8 50 Free              NT
# 14C  Female 7-8 25 IM                NT
  Jones, Madison (8)


# 2C   Female 7-8 25 Free          28.73S
# 5C   Female 7-8 25 Breast        32.06S
# 9C   Female 7-8 25 Back          34.97S
# 13C  Female 7-8 50 Free              NT
# 14C  Female 7-8 25 IM                NT
  Martin, Dlorah (14)


# 3I   Female 13-14 50 Fly         42.09S
# 4I   Female 13-14 100 Breast   1:46.10S
# 7I   Female 13-14 200 IM       3:31.19S
# 13I  Female 13-14 50 Free        34.17S
  Mastriano, Maddie (9)


# 1E   Female 9-10 100 Free      1:45.73S
# 3E   Female 9-10 50 Fly              NT
# 6E   Female 9-10 50 Back             NT
# 14E  Female 9-10 25 IM               NT
# 15E  Female 9-10 100 IM              NT
  Maunu, Hana (8)


# 5C   Female 7-8 25 Breast            NT
# 6C   Female 7-8 50 Back        1:26.43S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:04.67S
# 14C  Female 7-8 25 IM                NT
  May, Caitlyn (9)


# 3E   Female 9-10 50 Fly        1:16.79S
# 6E   Female 9-10 50 Back       1:09.63S
# 10E  Female 9-10 50 Breast     1:04.23S
# 13E  Female 9-10 50 Free         53.93S
# 14E  Female 9-10 25 IM               NT
  Messer, Sabra (10)


# 4E   Female 9-10 100 Breast    2:08.38S
# 6E   Female 9-10 50 Back       1:01.61S
# 13E  Female 9-10 50 Free         43.12S
# 14E  Female 9-10 25 IM           30.30S
# 15E  Female 9-10 100 IM              NT
  Moreno, Gabi (14)


# 1I   Female 13-14 100 Free           NT
# 8I   Female 13-14 100 Back           NT
# 10I  Female 13-14 50 Breast    1:08.08S
# 14I  Female 13-14 25 IM              NT
# 15I  Female 13-14 100 IM             NT
  Nagai, Yukino (11)


# 6G   Female 11-12 50 Back        47.30S
# 13G  Female 11-12 50 Free        42.06S
# 14G  Female 11-12 25 IM          23.00S
  Nelson, Dani (12)


# 1G   Female 11-12 100 Free     2:02.27S
# 6G   Female 11-12 50 Back      1:02.72S
# 10G  Female 11-12 50 Breast    1:06.64S
# 14G  Female 11-12 25 IM          29.33S
# 15G  Female 11-12 100 IM             NT
  Nichols, Dana (13)


# 4I   Female 13-14 100 Breast   1:37.02S
# 7I   Female 13-14 200 IM       3:11.36S
# 11I  Female 13-14 100 Fly      1:47.80S
# 13I  Female 13-14 50 Free        33.16S
  Reynolds, Lisa (8)


# 6C   Female 7-8 50 Back          58.66S
# 10C  Female 7-8 50 Breast      1:04.29S
# 13C  Female 7-8 50 Free          47.66S
# 14C  Female 7-8 25 IM                NT
# 15C  Female 7-8 100 IM               NT
  Schweers, Mary (13)


# 4I   Female 13-14 100 Breast   1:38.92S
# 7I   Female 13-14 200 IM       3:10.13S
# 11I  Female 13-14 100 Fly      1:26.50S
# 13I  Female 13-14 50 Free        34.62S
  Schweers, Megan (11)


# 3G   Female 11-12 50 Fly       1:03.50S
# 6G   Female 11-12 50 Back        52.66S
# 10G  Female 11-12 50 Breast    1:08.60S
# 14G  Female 11-12 25 IM          26.56S
# 15G  Female 11-12 100 IM             NT
  Seegel, Lauren (7)


# 2C   Female 7-8 25 Free          51.99S
# 5C   Female 7-8 25 Breast        52.34S
# 9C   Female 7-8 25 Back          47.57S
# 12C  Female 7-8 25 Fly               NT
# 14C  Female 7-8 25 IM                NT
  Sellers, Natasha (9)


# 1E   Female 9-10 100 Free      2:17.00S
# 6E   Female 9-10 50 Back       1:03.77S
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free       1:01.71S
# 14E  Female 9-10 25 IM               NT
  Sharkey, Colleen (7)


# 2C   Female 7-8 25 Free          29.99S
# 5C   Female 7-8 25 Breast        48.75S
# 6C   Female 7-8 50 Back              NT
# 9C   Female 7-8 25 Back          36.67S
# 14C  Female 7-8 25 IM                NT
  Shirriff, Ashley (6)


# 2A   Female 6 & Under 25 Free    28.98S
# 5A   Female 6 & Under 25 Breast      NT
# 9A   Female 6 & Under 25 Back    38.60S
# 14A  Female 6 & Under 25 IM          NT
  Shirriff, Victoria (9)


# 3E   Female 9-10 50 Fly        1:11.53S
# 6E   Female 9-10 50 Back             NT
# 13E  Female 9-10 50 Free         45.85S
# 14E  Female 9-10 25 IM               NT
# 15E  Female 9-10 100 IM              NT
  Simpson, Kacey (7)


# 2C   Female 7-8 25 Free          30.99S
# 5C   Female 7-8 25 Breast            NT
# 9C   Female 7-8 25 Back          33.07S
# 13C  Female 7-8 50 Free              NT
# 14C  Female 7-8 25 IM                NT
  Tate, Lalia (7)


# 6C   Female 7-8 50 Back        1:22.56S
# 10C  Female 7-8 50 Breast      1:44.00S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:11.56S
# 14C  Female 7-8 25 IM                NT
  Tate, Thalia (10)


# 6E   Female 9-10 50 Back       1:00.73S
# 10E  Female 9-10 50 Breast     1:05.73S
# 13E  Female 9-10 50 Free         47.66S
# 14E  Female 9-10 25 IM           32.14S
# 15E  Female 9-10 100 IM              NT
  Thompson, Rachel (13)


# 1I   Female 13-14 100 Free     1:38.93S
# 6I   Female 13-14 50 Back        52.34S
# 7I   Female 13-14 200 IM             NT
# 13I  Female 13-14 50 Free        44.15S
# 14I  Female 13-14 25 IM          34.97S
  Thompson, Stephanie (14)


# 1I   Female 13-14 100 Free     1:18.40S
# 7I   Female 13-14 200 IM             NT
# 8I   Female 13-14 100 Back     1:35.06S
# 13I  Female 13-14 50 Free        33.71S
  Vanichkul, Maxine (9)


# 1E   Female 9-10 100 Free      1:59.62S
# 6E   Female 9-10 50 Back         56.58S
# 13E  Female 9-10 50 Free         50.89S
# 14E  Female 9-10 25 IM               NT
# 15E  Female 9-10 100 IM              NT
  Williams, Cheyenne (8)


# 1C   Female 7-8 100 Free             NT
# 6C   Female 7-8 50 Back        1:13.95S
# 10C  Female 7-8 50 Breast      1:42.26S
# 12C  Female 7-8 25 Fly               NT
# 14C  Female 7-8 25 IM            33.93S
  Yamagata, Jesse (11)


# 3G   Female 11-12 50 Fly         58.30S
# 6G   Female 11-12 50 Back        57.68S
# 13G  Female 11-12 50 Free        43.02S
# 14G  Female 11-12 25 IM          28.97S
# 15G  Female 11-12 100 IM             NT
  Yamagata, Kelly (9)


# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free       1:02.16S
# 14E  Female 9-10 25 IM           32.54S
# 15E  Female 9-10 100 IM              NT
  Armstrong, Richard (12)


# 1H   Male 11-12 100 Free       1:41.48S
# 6H   Male 11-12 50 Back          56.53S
# 13H  Male 11-12 50 Free          45.18S
# 15H  Male 11-12 100 IM               NT
  Blivin, Davis (8)


# 2D   Male 7-8 25 Free          1:01.48S
# 5D   Male 7-8 25 Breast        1:01.13S
# 9D   Male 7-8 25 Back          1:03.14S
# 14D  Male 7-8 25 IM                  NT
  Bryant, John (30)


# 1T   Male 30-34 100 Free         57.38S
# 8T   Male 30-34 100 Back       1:10.77S
# 11T  Male 30-34 100 Fly        1:10.00S
# 13T  Male 30-34 50 Free          26.40S
  Cackovic, Connor (12)


# 4H   Male 11-12 100 Breast     1:36.40S
# 7H   Male 11-12 200 IM         2:54.09S
# 11H  Male 11-12 100 Fly        1:24.82S
# 15H  Male 11-12 100 IM         1:23.22S
  Caillouet, Garret (10)


# 1F   Male 9-10 100 Free        2:21.06S
# 6F   Male 9-10 50 Back         1:13.60S
# 10F  Male 9-10 50 Breast             NT
# 13F  Male 9-10 50 Free         1:30.65S
# 14F  Male 9-10 25 IM                 NT
  Carpenter, Sean (13)


# 1J   Male 13-14 100 Free             NT
# 6J   Male 13-14 50 Back              NT
# 10J  Male 13-14 50 Breast            NT
# 13J  Male 13-14 50 Free              NT
  Castillo, Timothy (11)


# 4H   Male 11-12 100 Breast     1:45.00S
# 7H   Male 11-12 200 IM         4:00.00S
# 10H  Male 11-12 50 Breast        50.00S
# 13H  Male 11-12 50 Free          45.00S
  Cole-Fletcher, Simeon (12)


# 1H   Male 11-12 100 Free       1:19.76S
# 4H   Male 11-12 100 Breast     1:46.19S
# 13H  Male 11-12 50 Free          33.20S
# 15H  Male 11-12 100 IM         1:36.96S
  Curtis, Marshall (9)


# 1F   Male 9-10 100 Free        2:14.53S
# 6F   Male 9-10 50 Back         1:22.98S
# 10F  Male 9-10 50 Breast       1:27.78S
# 13F  Male 9-10 50 Free         1:04.81S
# 14F  Male 9-10 25 IM                 NT
  Gettman, Aaron (9)


# 1F   Male 9-10 100 Free        2:13.50S
# 6F   Male 9-10 50 Back         1:12.67S
# 10F  Male 9-10 50 Breast       1:08.88S
# 13F  Male 9-10 50 Free         1:04.67S
# 14F  Male 9-10 25 IM                 NT
  Glavy, Ryan (9)


# 1F   Male 9-10 100 Free        1:45.51S
# 10F  Male 9-10 50 Breast         57.31S
# 13F  Male 9-10 50 Free           43.56S
# 15F  Male 9-10 100 IM          2:28.18S
  Harrington, Thomas (10)


# 1F   Male 9-10 100 Free        2:08.94S
# 6F   Male 9-10 50 Back         1:03.33S
# 10F  Male 9-10 50 Breast         59.89S
# 14F  Male 9-10 25 IM                 NT
# 15F  Male 9-10 100 IM                NT
  King, John (8)


# 2D   Male 7-8 25 Free                NT
# 5D   Male 7-8 25 Breast              NT
# 9D   Male 7-8 25 Back                NT
# 14D  Male 7-8 25 IM                  NT
  Martin, Harold (10)


# 1F   Male 9-10 100 Free        1:28.81S
# 6F   Male 9-10 50 Back           42.14S
# 8F   Male 9-10 100 Back        1:31.93S
# 15F  Male 9-10 100 IM          1:58.59S
  Mase, Hunter (13)


# 1J   Male 13-14 100 Free       1:27.97S
# 6J   Male 13-14 50 Back          47.56S
# 10J  Male 13-14 50 Breast      1:00.78S
# 13J  Male 13-14 50 Free          36.11S
  Mastriano, Rob (18)


# 1N   Male 17-18 100 Free       1:20.00S
# 3N   Male 17-18 50 Fly           38.00S
# 10N  Male 17-18 50 Breast        40.00S
# 13N  Male 17-18 50 Free          32.00S
  Maunu, Kaito (10)


# 1F   Male 9-10 100 Free        1:35.16S
# 4F   Male 9-10 100 Breast      2:15.51S
# 13F  Male 9-10 50 Free           38.22S
# 14F  Male 9-10 25 IM             33.55S
# 15F  Male 9-10 100 IM                NT
  Moreno, Nicolas (10)


# 1F   Male 9-10 100 Free        2:06.62S
# 6F   Male 9-10 50 Back         1:14.54S
# 13F  Male 9-10 50 Free           54.31S
# 14F  Male 9-10 25 IM                 NT
# 15F  Male 9-10 100 IM                NT
  Nahrgang, Connor (8)


# 2D   Male 7-8 25 Free                NT
# 5D   Male 7-8 25 Breast              NT
# 9D   Male 7-8 25 Back                NT
# 12D  Male 7-8 25 Fly                 NT
# 14D  Male 7-8 25 IM                  NT
  Seegel, Nicolaus (9)


# 3F   Male 9-10 50 Fly          1:21.50S
# 6F   Male 9-10 50 Back         1:01.55S
# 13F  Male 9-10 50 Free           54.09S
# 14F  Male 9-10 25 IM             50.64S
# 15F  Male 9-10 100 IM          3:14.05S
  Shultis, Bradley (13)


# 1J   Male 13-14 100 Free       1:22.47S
# 7J   Male 13-14 200 IM         3:45.93S
# 8J   Male 13-14 100 Back       1:49.70S
# 13J  Male 13-14 50 Free          36.37S
  Shultis, Bryan (11)


# 1H   Male 11-12 100 Free       1:23.92S
# 3H   Male 11-12 50 Fly           59.69S
# 6H   Male 11-12 50 Back          47.18S
# 15H  Male 11-12 100 IM         2:06.98S
  Sisneros, Tyler (11)


# 1H   Male 11-12 100 Free       1:48.34S
# 6H   Male 11-12 50 Back        1:03.68S
# 13H  Male 11-12 50 Free          46.51S
# 14H  Male 11-12 25 IM                NT
# 15H  Male 11-12 100 IM               NT
  Sisneros, Zane (14)


# 1J   Male 13-14 100 Free       1:17.64S
# 6J   Male 13-14 50 Back          42.68S
# 8J   Male 13-14 100 Back       1:42.71S
# 13J  Male 13-14 50 Free          31.84S
  Wood, Josh (15)


# 1L   Male 15-16 100 Free       1:08.43S
# 4L   Male 15-16 100 Breast     1:35.10S
# 7L   Male 15-16 200 IM         3:07.38S
# 13L  Male 15-16 50 Free          32.00S
  Wood, Kris (12)


# 6H   Male 11-12 50 Back          43.52S
# 10H  Male 11-12 50 Breast        46.84S
# 13H  Male 11-12 50 Free          33.65S
# 15H  Male 11-12 100 IM         1:50.40S
  Wood, Scott (13)


# 1J   Male 13-14 100 Free       1:15.29S
# 7J   Male 13-14 200 IM         3:13.95S
# 11J  Male 13-14 100 Fly        1:34.81S
# 13J  Male 13-14 50 Free          34.05S
  Female IE's:   261
    Male IE's:   117

   Total IE's:   378
  al Athletes:    83

We would like to remind you of this upcoming event.

JSS Urasoe Swim Meet Entry

Date: Sunday, November 28, 2004
Time: 7:30AM JST (GMT+09:00)

JSS Urasoe 28-Nov-04
Location: JSS Urasoe, Okinawa (Indoor 25m Pool)
NO ADDITIONAL ENTRIES WILL BE ACCEPTED
WE WILL MEET AT SOUTH CAMP KINSER GATE AND WALK TO THE POOL
PROJECTED MEETING TIME IS 07:30

Bell, Meredith (11)
50 Fly, 50 Free, 50 Back, 200 Medley Relay, 200 Free Relay

Cohn, Alexandra (8)
50 Breast, 50 Free, 50 Back

Cohn, Quirina (11)
50 Breast, 50 Free, 50 Back, 200 Medley Relay, 200 Free Relay

Cohn, Samantha (10)
50 Breast, 50 Free, 50 Back, 200 Medley Relay, 200 Free Relay

Cole-Fletcher, Ayana (9)
50 Fly, 50 Breast, 50 Free, 200 Medley Relay, 200 Free Relay

Hensley, Rachel (12)
50 Breast, 50 Free, 50 Back, 200 Medley Relay, 200 Free Relay

Martin, Dlorah (14)
50 Free, 100 Back, 100 Free

Mastriano, Maddie (9)
50 Free, 100 Breast, 100 Free, 200 Medley Relay, 200 Free Relay

Maunu, Hana (8)
50 Breast, 50 Free, 50 Back

Schweers, Mary (13)
50 Fly, 50 Free, 100 Breast

Schweers, Megan (11)
50 Free, 50 Back, 100 Free, 200 Medley Relay, 200 Free Relay

Shirriff, Ashley (6)
50 Free, 50 Back

Shirriff, Victoria (9)
50 Free, 50 Back, 100 Free, 200 Medley Relay, 200 Free Relay

Cole-Fletcher, Simeon (12)
50 Breast, 100 Free, 50 Back

Martin, Harold (10)
50 Free, 100 Back, 50 Back

Maunu, Kaito (10)
50 Breast, 100 Breast, 100 Free,

Shultis, Bradley (13)
200 Free, 50 Free, 100 Free

Shultis, Bryan (11)
50 Free, 50 Back, 100 Free

Wood, Josh (15)
50 Free, 100 Breast, 100 Free,

Wood, Kris (12)
50 Breast, 50 Free, 100 Free

Wood, Scott (13)
50 Fly, 50 Free, 100 Free,

 


THE MENTAL TOUGHNESS NEWSLETTER
October/November 2004, Vol. 5, # 12 & 13
The “CURSE” is reversed! Sports, the media, the sports-fan and superstitions –
How the imaginary becomes real and takes on a life of its’ own: i.e. The fallout
from the impossible dream of the Red Sox coming from three games back and one
out away from being swept in the ALCS to beat the Yankees and then take four in
a row from the St. Louis Cardinals to finally win their first World Series since
1918. In this special edition of the Mental Toughness Newsletter we will address
some of the relevant issues that emerge in relation to slumps, losing streaks
and the agonizing frustration and heartache of the sports fan.
IN THIS ISSUE:
“I am NOT a Red Sox fan.”
“The ‘Curse of the Bambino’ and other nonsense
about slumps & losing streaks.”
“How the sports media helps “grow” slumps.”
“I am NOT a Red Sox fan”
I grew up in New Bedford, Massachusetts, a mere 45 minutes southeast of Boston.
While I have lived all of my life in the state, I don’t consider myself a Red
Sox fan. I have been to Fenway Park and one, count ‘em, (1) live Red Sox game in
over half a century and that game was one of the more embarrassing highlights of
my childhood. I went with several hundred other summer campers from my overnight
camp and we were forced by the psychotically twisted camp director to wear dark
blue knee socks, matching blue shorts with white shirts and an absurdly dorky
dark blue beanie. Pleeaaaseee! How many adult males make preadolescent and
adolescent boys wear beanies and knee socks in public? The guy should’ve been
locked up for child abuse and public sadism. If I could’ve crawled into a hole
and waited until adulthood I certainly would have. I don’t remember the game. I
don’t have a clue who the Red Sox were even playing, much less who won. I was
too humiliated to pay attention. All I remember is that the bleachers were
brutally hot that day and I was scarred for life because of those dumb knee
socks and beanie. So how come I’ve been living and dying with the Red Sox every
Fall for as long as I can remember?
I’m not a Red sox fan but I absolutely hate the Yankees. Perhaps it’s inbred
into your system when you grow up in Massachusetts or anywhere in New England. I
get a certain kind of sadistic pleasure and sense of well-being whenever the
Yankees lose and, if it happens to be to the Sox, so much more the better. It’s
not that I don’t respect the Yankees. On the contrary! I think that they have
been consistently one of the best teams in baseball. Joe Torre, their current
manager is a class act and a brilliant skipper. Derek Jeter, their starting
shortstop is an amazing athlete, first class human being and a wonderful
ambassador for the game. Perhaps it would be easier to justify my inbred hatred
for them if they were simply a bunch of stuck up, egotistical, overpaid slobs.
They are not even close. They seem to be genuinely good human beings. But I
still hate them far more than is reasonable. What’s up with that?
I’m not a Red Sox fan. I rarely watch any complete games during the regular
season. Sure I’ll watch an inning or two here and there. So how come I can’t
pull myself from the TV whenever the post season rolls around? Why do I feel so
miserable every time the Sox lose? How come I can’t bear to watch them whenever
the Yankees are beating up on them? What’s with all these powerful emotions
coursing through my system? What’s wrong with me? Maybe I need a shrink or
something.
I’m not a Red Sox fan, so how come I have brutally vivid memories of the ball
going through poor Bill Buckner’s legs when the Sox were so tantalizingly close
to winning that elusive World Series Championship in 86, only to lose to the
Mets? Why is it that I feel so much compassion for hapless Mr. Buckner who was
eventually driven from New England and then out of baseball completely by all
the idiotic hate mail, vitriolic sports talk show hosts and scathing print
articles all of which single handedly blamed him for the World Series loss. How
come I was depressed for days after the Sox lost to the Yankees in the seventh
game of last year’s, (2003) ALCS championship? Why did I even care? I don’t have
a Red Sox hat. I don’t have any Red Sox jerseys. I don’t have any Red Sox knee
socks. I don’t even have an official Red Sox beanie! So what’s my problem?
I’m not a Red Sox fan, so how come the media’s treatment of “The curse of the
Bambino” irks me so. I don’t even believe in any of that made-for-print garbage.
There is no bleeping curse. There never was any bleeping curse! This kind of
mentality is never adopted by successful athletes. What’s the point of going
into a season, game, inning or even an at-bat with a past focus like that?
What’s 1918, what happened last season or what you ate for dinner three nights
ago have to do with the present anyway? Absolutely nothing unless you got food
poisoning from that meal! Worrying about past losses, failures or setbacks are a
wonderful recipe for disaster, performance-wise. All you do when you “time
travel” into the past like that is recapture all those unsettling thoughts and
emotions. So how come I was agonizing during the last several innings of this
2004 World Series that Boston might somehow blow their lead, that they might
once again find a way to steal defeat from the closing jaws of victory like they
had so many times in the past? Only a die-hard Boston Red Sox fan would worry
about that crap. As a sports psychologist I know better. And besides, didn’t I
already tell you that I’m not a Red Sox fan.
top
I think I’m not a Red Sox fan, so how come I was so upset when the deal to sign
baseball superstar Alex Rodriguez fell through this season? So who really cares
if A-Rod wasn’t a Red Sox? And why was I feeling so ripped off when George
Steinbrenner of the deep pockets signed him to play for the New York Yankees
instead? Was it Yankees’ envy? Why did it hurt even more whenever A-Rod hit well
against the Sox? This sports fan stuff is insidious. It just sneaks right up
behind you and bites you in the butt before you even know what hit you, and then
you start feeling and acting wicked weird.
So when you’re a true sports fan you end up closely identifying with your team
and its’ players. It’s as if somehow, in the vast reaches of your mind, you’ve
tricked yourself into believing that you are a part of that team. As a result,
your mood goes up or down depending upon how your team performs. When they make
good plays you get excited and feel good for them. When they screw up, you end
up feeling angry and upset with their incompetence. As if you could actually do
better! When your team wins, you are naturally ecstatic and the world seems like
it’s a much better place. However, when they lose, you end up feeling seriously
bummed. In this way your emotions are directly tied to your team and its’
individual players. Of course, this doesn’t even come close to describing my
reactions to the Sox. After all, I’m not a Red Sox fan.
And how about those tongue-in-cheek commercials during the post season? Boston
“fans” were interviewed about what they would pay or give for World Series
tickets to see their home boys play. Some offered thousands of dollars, others,
the deed to their house. Still others offered up their right arm. And then there
was the guy who said he’d give up his first-born. Now, of course these people
weren’t really serious. But you know, had I been interviewed I might have
seriously considered putting those knee socks and beanie back on for a chance to
see the Sox in the World Series.
OK, so I’m not a Red Sox fan but how about that American League Championship
series between the Evil Empire and the Sox! Was that sweet or what?!!!! Both my
wife and daughter made fun of me over the course of the first three games
because I couldn’t sit still, couldn’t stop myself from loudly uttering
inappropriate words and phrases whenever the Yankees got on base, which
unfortunately was far too often, and had to keep shutting the TV off because I
couldn’t take anymore pain. They laughed at me while I was in agony. Can you
believe that cruelty? Those damn Yankees won the first three games, totally
humiliating us in the process. Once more I was going to have my heart totally
ripped out of my chest during yet another pain-filled Fall. But I repeat, I am
not a Red Sox fan. I just feel certain things deeply.
And how cool was it when Mariano Rivera, the unhittable New York closer and Mr.
Dependable came into the game in the 9 th inning of the fourth game to seal the
Sox’s fate and put the remaining nails in Boston’s coffin. With two outs and one
batter away from humiliating us (I mean the Red Sox) once again, he gives up the
game-tying run! I’m telling you I am not a Red Sox fan, but we now had a breath
of life, a glimmer of hope, and the Yankees got to suffer just a little. Now
that’s something worth savoring! And then we ended up winning that game in
dramatic fashion in the 12 th to send the series back to Yankee Stadium.
And then the Sox staged this made-for-the-movies, completely surreal comeback to
win the last three games right in the heart of the Evil Empire, storied Yankee
Stadium! Oh my heart goes out to George Steinbrenner. I feel his pain. (Yuk,
Yuk). Mind you, I’m not a Red Sox fan and I don’t believe in curses but as far
as I was concerned, that was the defining end to that Bambino thing. After
beating the Yanks and winning the ALCS, the World Series at that point was a bit
anticlimactic. The impossible was already accomplished. There was finally joy in
Mudville. The Sox staged the biggest comeback in playoff history and it just so
happened to coincide with the Yankees’ biggest collapse in team history. If
that’s not sweet justice then I don’t know what is. But I am not a Red Sox fan.
I am, however, one very happy boy these days!
I am not a Red Sox fan. It’s just that I’ve been walking around with a smile on
my face for weeks? Explain to me why I’m feeling such a profound sense of joy
and relief, as if the weight of the world has been lifted off my shoulders.
What’s with that? Why am I so happy that the year 1918 has now become totally
and completely irrelevant? Why did I feel so compelled to watch Sports Center
over and over again so I could see them replay the ALCS and World Series
highlights? Heck, I even watched that silly parade on TV and while I did, I
couldn’t stop smiling. It’s a good thing I’m not over identified with this team.
In fact, I have to tell you that I am truly relieved that I am not a Boston Red
Sox fan.
Are you stuck in a slump? Are you blocked by fears? Do you consistently
underachieve? Let me help you get back on track. Call Dr. G today at (413) 549
1085 for info on his phone coaching sessions.
top
“The ‘Curse of the Bambino’ and other nonsense about slumps & losing streaks”
The following is a discussion between athletes of various “cursed” athletic
programs. The teams these high school and college students play for believe
themselves to be either jinxed or cursed and as a result, have been stuck in
some form of extended slump or repetitive performance problem. Let’s listen in
on what they have to say:
“We’re jinxed you know. We can never seem to beat South High. We always lose to
them no matter what. Even if we’re ahead going towards the end of the game it
doesn’t matter because we’ll still find a way to mess things up. Just look at
what happened two years ago. We had a 12- point lead going into the fourth
quarter and we ended up losing by 9! Do you believe that? And last year we had
the bigger team and we still got crushed by 25! I don’t get it. It’s got to be a
jinx. There’s no other way to explain our run of failure against these guys!”
“I know what you mean. Our college football team has lost 16 games in a row!
Count ‘em up! 16! That’s a losing streak that spans the better part of two
seasons. In so many of those losses we found some really creative ways to blow
it. What really bugs me though is that this year we have a much better team. We
are much stronger than last year. There’s no way that we should still be losing,
especially to some of the teams we’ve fallen to this season. It just doesn’t
make much sense to me. It’s as if we expect to lose no matter what. There have
been so many games that we’ve led going into the final 10 minutes. Then our
opponents run a big play. But even if they don’t score, and we’re still very
much in control of the game, it’s as if we suddenly believe that they’ll come
from behind anyway to beat us. We lose our will and momentum. It’s almost like
we just give up. Both on the field and the sidelines it’s as if everyone’s
going, ‘Uh oh. Here we go again. I knew this was going to happen.’ And then we
really do lose.”
“It’s funny. That sounds just like our D-I basketball team. Last year we were a
really young team, mostly freshmen and sophomores. We had a lot of talent but
not very much experience. At one point in the season we lost 11 games in a row
and almost every one of those losses was pretty much the same. We’d get a lead
in the third quarter to an opponent that we were at least as good as, if not
better and then, like clockwork, they’d make a run and we’d fold. Over and over
again. It was as if, when they came at us, we’d suddenly panic and start making
really dumb mistakes. Maybe we really expected to lose. If I were honest I’d
have to admit that whenever the other team made their run I use to think like
you said, “it’s happening again. I know it and we’re going to blow it once
more!”
“Dude! You guys could be talking about our high school soccer team. As long as
we’ve been playing in our school league we’ve never beaten Amity, our archrival.
Ever! How’s that for a slump that goes back almost 20 years. I think just once,
early in league play we actually tied them, at least that’s what the town
fathers say. Here’s the really weird part. We consistently beat the teams that
beat Amity! But there’s something about that team that messes up our heads.
Nowadays everyone makes jokes about the Amityville horror show. Boy do I hate
that dumb movie and here we are living it! Ever since I made the varsity team no
one wants to play them. Everyone seems afraid of Amity. It’s like they have this
power over us that’s otherworldly. Kinda like how the Yankees used to have it
over the Red Sox. I don’t have a clue why we always seem to lose to them.
Personally I don’t think they’re any great shakes until we get out there. Then
all these weird things start happening. Calls go the wrong way, our best striker
badly turns her ankle and is out for the season or our shots ricochet off the
posts or cross bar. The totally bizarre thing is their shots always manage to
find our net. It’s like the game is haunted by ghosts or something weird. I know
of course that’s totally absurd and far out. But that’s how it feels to us out
there. We’re waiting for all these bizarre things to go wrong that will make us
lose and then they somehow do!”
So what’s all this slump stuff really about? Can athletic teams actually be
cursed? When a team gets mired in a losing streak, what causes the bad times to
just keep on rolling? Was there anything real to the Curse of the Bambino? After
all, it did last 86 years and those Red Sox always did seem to find creative and
heart breaking ways to lose!
Here are my thoughts on slumps, losing streaks and these so-called ‘curses’ or
jinxes. They are always a figment of your frustrated and discouraged imagination
and, as a consequence, they are self-maintained. First of all, we’re talking
about sports here, not voodoo or black magic. I know that coaches, athletes and
their fans are very superstitious individuals. However, when it comes right down
to it, these imaginary afflictions play absolutely no direct role in the outcome
of athletic contests. Rest easy. There are no curses, jinxes or haunted teams in
sports. The ghost of Babe Ruth was not following the Red Sox around for 86
years. He didn’t make the ball go through Bill Buckner’s legs. He didn’t help
Bucky bleepin Dent hit that game winning homerun. If you believe in stuff like
that, then it’s your beliefs that are the problem more than anything else.
In sports you are always going to see teams with winning and losing streaks as
well as individual athletes mired in slumps. You’re going to sometimes find
games decided by seemingly bizarre and unlikely circumstances. You’re going to
see dramatic, last-second, game changing momentum shifts. That’s just the nature
of competition. It’s what makes our games so much fun. We never really know for
sure what will happen.
In sports you’re also going to have bad luck and ill fortune play a deciding
role for one team, just as much as good luck does for the other team. While you
can work hard and prepare for almost every possibility as an athlete or coach,
blind, dumb luck can and sometimes does still play a huge role in deciding the
game’s outcome. That’s just a fact of life and sports. Sometimes the difference
between a game winning or momentum killing play is decided by mere inches or
split seconds. When I win a critical, match turning point in tennis because my
ball hits the net and dribbles un-hittable over onto my opponent’s side, this is
not a result of my superior skill or cunning match play. It is flat-out, blind
luck. Nothing more. Nothing less.
top
Is there any rhyme or reason to how this luck operates? Well, certain
motivational speakers and high intensity coaches would like you to believe that
you “create” your own luck by your attitude and how hard you prepare. And while
this is certainly true to some degree, the bottom line is that you really can’t
control how lady luck operates. She may decide to look down upon you and smile
sweetly or, depending upon her mood, break wind or worse in your direction.
While you can increase the chances that things will go your way by your
preparation, beyond that there is very little that you can actually do to tip
the scales of chance in your favor. Whether you wear your lucky socks, eat that
special chicken dinner before the contest or carefully avoid stepping on any
cracks on game day doesn’t really change what’s going to happen in that game.
However, what does have a significant affect on the performance outcome is what
you believe. In a funny way, if you still insist on believing in jinxes and
curses, then you can inadvertently end up creating one for yourself. Let me
explain:
The real problem here isn’t so much whether curses or jinxes are real. It’s
whether you believe that they are. It’s your beliefs as an athlete that most
often times become the key factor in fueling slumps, losing streaks and these so
called runs of bad luck.
When we talk about your beliefs as a causative factor in slumps, we must first
look at what else actually feeds these slumps and losing streaks. Understand
that despite what the media and all the experts may say, dropping 8 games in a
row doesn’t necessarily mean that you’re in a slump. Losing 6 times in a row to
the very same opponent doesn’t mean that you’re cursed by them. Like it or not,
losing is part of the fabric of sport. There are always winners and losers.
Close games sometimes get decided in very cruel and sudden ways by chance.
However, multiple losses don’t necessarily mean that you’re in a slump. In fact,
some of those losses can represent brilliant performance on your part. A slump
is more a state of mind than a specific number of failures. It has its’ roots in
what you the athlete think or say to yourself about the tough loss or multiple
failures. In sum, what really causes a slump are your perceptions and beliefs
about the consecutive losses.
Here’s how it works: What you think or say to yourself going into or during a
performance instantly changes your body physiology. That is, if you tell
yourself that you can’t beat this opponent, might lose, always choke or
otherwise fall apart under pressure, then your body will instantly respond by
getting physically tighter. Since one of the primary secrets to peak performance
at every level is being loose and relaxed, tight muscles will prevent you and
your team from executing to your potential. More specifically, tight muscles
will wreck your timing, slow down your reflexes and reaction time and completely
ruin your mechanics. Simply put, if you’re too uptight going into or during a
competition, then you’re more likely to choke your guts out and seriously
underachieve. What I’m saying here is very basic. The wrong kinds of thoughts
and attitude going into a game will consistently set you up to fail.
Tight muscles aren’t the only problem with believing that you’ll lose yet again.
Thinking that you’re cursed, jinxed or stuck in a slump will unconsciously set
up what’s called a self-fulfilling prophecy. If you believe that somehow you’ll
find a way to steal defeat from the closing jaws of victory, then that belief
will trick you into either not giving it a full effort or giving up too easily.
If you expect failure, the minute things go south, you’ll be less inclined to
maintain your intensity of effort. In addition, you’re also more likely to give
up too soon. Because you only give a half-hearted effort when you run into
hardship and tend to prematurely quit, you’re more prone to failure. Once you do
fail, you end up reinforcing the limiting beliefs that you or your team are
cursed or somehow doomed to fail over and over again. In fact, the current
failure gives you more ammunition to support that already negative belief. i.e.
“See, what did I tell you? I knew this was going to happen. We always lose!”
So much of performance in sport is powered by this self-fulfilling prophecy
cycle, although it’s not always a negative one. For example, if you go into a
game or competition believing that you can be successful, then you’re far more
likely to give a more intense effort overall. You won’t hold yourself back.
Furthermore, when things start to go badly for you, because you still believe in
your ability to persevere you will not give up so easily. Instead you will keep
on keeping on. Frequently it’s this refusal to give up that puts you in a
position to do the impossible, to come from behind for the win. When you are
successful, your victory tends to reinforce your already positive beliefs. i.e.
“See, I knew I could we could do it all along!”
top
So with all slumps and losing streaks you need to be careful about what you
believe going into and during your performances. If you expect failure or
heartache, then you will inadvertently be setting yourself up to get exactly
what you don’t want. Furthermore, if you want to really break the stranglehold
that a slump may have on you, you must learn to do a better job of controlling
your pre and during game focus of concentration.
Not only are slumps self-maintained by an athlete’s pre and during game thoughts
or self-talk and beliefs. They are also fed by that athlete’s focus of
concentration before and during the game. The classic concentration mistake made
by athletes that most often fuels a slump is what I call “time traveling.” The
athlete or team mentally shuttles back and forth between the past and the
future.
For example, first they may remember what happened in past games. They recall
the failure, disappointment, bad breaks, nervousness and tentativeness. Then,
after they have recaptured all these negative physical sensations and emotions
they quickly jump ahead to the future and entertain the “what if’s,” (i.e. What
if I choke again? What if we lose? What if she beats me?” etc.). I know of no
better strategy for sending your anxiety level through the roof than focusing on
the future and everything that could possibly go wrong.
When your concentration jumps from past to future in this way, you will cause
three things to happen: First, as I just mentioned, your anxiety or stress level
will spike. Second, your confidence will crack and then crumble. Finally, being
uptight and having low self-confidence are a deadly one-two punch that will KO
your performance every time.
To avoid falling into that slump, jinxed or cursed trap you need to learn to
discipline yourself to mentally stay in the NOW of the performance. You need to
focus on this game, this half, this quarter and this play, one play at a time.
Hanging onto the past or worrying about the future will mentally take you out of
the performance and undermine your play. As a coach this means that you do NOT
want to remind your team or specific athletes of how badly they blew it last
time. This will NOT help them avoid making the same mistake in this game. This
will NOT help them believe in themselves. This will NOT keep them calm. This
will NOT motivate them to play at a higher level. What this kind of a reminder
will do is negatively distract them from the task at hand in the NOW and make
them too nervous to perform to their potential.
If you want to constructively deal with your team’s problems in the past DON’T
pick the pre-game talk to do this. Don’t remind them during the game either!
Whether you’re an athlete or a coach, work on past problems, failures and
mistakes only in practice. This may seem like a pretty basic concept, which it
is. However, I still run into far too many coaches and athletes who still
believe that thinking about the past and mistakes while you’re currently
competing is an OK thing to do. Trust me on this one. It’s NOT OK! What you want
to do mentally once you’ve made a mistake is to quickly let it go and refocus
your attention on what is going on in the NOW.
The bottom line is this: YOU CAN NOT BE IN A SLUMP IF YOU KEEP YOUR FOCUS OF
CONCENTRATION IN THE NOW. Slumps have their roots in mentally leaving the NOW
and collecting some frequent flyer mileage for some serious “time traveling.” Do
NOT waste your mental energy by hanging out in the past, especially when your
past is like the “Nightmare On Elm Street.” Believing in curses, jinxes and the
like is a waste of mental and emotional energy which is better served being
constructively channeled into this game and this play. This is the focus that
will help you break the back of that slump and more often lead you to peak
performance.
top
WWW.COMPETITIVEDGE.COM
For the latest in Mental Toughness Training aids and services
Dr. Alan Goldberg (413) 549 1085
“How the sports media helps grow slumps”
If TV sportscasters, writers and talk show hosts were all farmers, one of the
staple “crops” that they’d grow would be the “performance problem.” Why? Slumps,
blocks, choking and repetitive performance difficulties oftentimes seem to be
very carefully cultivated by the sports media who are continually looking for
something “newsworthy” to do “show and tell” with in front of the listening,
reading and viewing public. And what could possibly be more newsworthy and
entertaining than someone else’s pain, heartache and performance misfortunes?
Hey. It’s the good stuff!
Now we’re not just talking about any old amateur farmers here. Some of these
media sports guys are professional grade and therefore very serious about the
quality of the “crop” that they “produce.” Towards this end they continuously
nurture it with only the best fertilizer around: Pure, unadulterated, 100% B.S
with no fillers, additives or preservatives and absolutely no artificial
ingredients! So what am I really talking about here?
I’ve heard it from many great coaches and athletes that you shouldn’t believe
half of the positive things that the media writes and says about you and that
you also shouldn’t believe half of the negative things either. Why? The sports
media, like many “fair weather” fans are a very fickle group indeed. They will
generally write wonderful things about you as long as you or your team are
performing well. “You’re the greatest, the next John Elway, a little Serena
Williams, a true prodigy, a superstar.” However, the minute you start to
struggle, botch an important play, have a bad game or two or lose a close one,
they will begin to raise an ugly side that can catch you completely off guard
and take your breath away just like a sucker punch to the stomach. “Perhaps he’s
overrated.” “No, we thought she was much better than that but now that the
competition is a little stiffer we can see that she really doesn’t have what it
takes.” “Did you see those errors last night? They were shameful. My great
grandmother can throw the ball better than that.” “He must be in a slump.”
“Maybe she’s lost her touch?” “It’s seems clear that he’s all washed up?”
In almost no other profession or endeavor are you under more of a microscope
than in sports. The higher the level that you compete at, the higher the power
is turned up on that microscope. What this means is that everyone from sports
fan, to beat writer to talk show host and guest wants to weigh in on you, your
game, your mouthwash, your self-worth and value to society. Imagine going to
work or school on a daily basis and having everyone around you continuously
watching and evaluating your every move. Then, later that night you get to
either read about what others really think of you or, for more entertainment,
you can listen or watch the sports talk shows as they freely discuss how they
think you did that day. In the sports media, everyone seems to be an “expert” on
you and your game, and therefore under the illusion that they have the ability
to fairly and effectively evaluate and judge you.
Understand that I’m not just talking about professional athletes here. Certainly
the pros get the brunt of the sports media’s attention. However, we can also add
college, high school and even younger aged athletes to this mix. If you play a
sport and you do it well, then you’re considered fair game.
The sports media feed the slump problem in a number of different ways. The first
has to do with the issue of expectations. Understand that one of the biggest
mental mistakes for athletes to make going into a game, match or race is to
carry their expectations with them. That is, if they are focusing on a certain
outcome that they want or certain goals, i.e. to score 18 points, pitch a
shutout, catch 3 touchdown passes, score a goal, qualify for Nationals or win
the match then they have expectations. Similarly if they go into the competition
worrying about a certain negative outcome happening to them, (i.e. what if I
choke, lose, get shut out, don’t make the varsity, commit another error, etc.”)
then they are also carrying expectations. Expectations will continually set
athletes up for failure. Your expectations make the performance too important,
draining the fun out of it and tightening your muscles. If you walk out onto the
track, field or court with tight muscles, the one thing that you can be assured
of is that your game will do a nifty disappearing act.
The fact of the matter is that the sports media is all about outcome and
expectations. It’s the outcomes that they think make the greatest stories. For
example, during the Olympics we need to know who’s going to win the most medals
and will the US win the most golds? Winning is sexy and losing is, well….losing.
As a result, the media reflexively focus on the outcome before and after a game
and their questions tend to steer athletes in this general direction:
Reporter : “So this is a really big, must-win game tonight, Gunner, how do you
think you guys will do?”
Gunner : “Well, Stan, I’m just going to go out there and try to do my best, like
I do every game.”
Reporter : “C’mon Gunner. You know that the winner of this game goes on to the
playoffs and the loser goes home until next year. Seems to me that if there was
ever a time to step it up and throw some big touchdown passes, today’s game is
the time. What do you say?”
Gunner : “You know Stan, we’re going up against a very good team today. They’re
defense is tops in the league and their offense is no pushover. It’ll be a
battle and should turn out to be a great game. For me, I’m just going to go out
there and try to have some fun.”
Reporter : “C’mon Gunner. How can you possibly not take this game seriously when
there’s so much riding on it?”
top
In addition to adding to the pressure normally experienced by athletes and
tending to distract them from the task at hand by over-focusing on expectations
and outcome, the sports media has a way of reminding athletes and teams of their
past failures and problems. Go no further than the Red Sox and this past season
for a great example. What was this whole 1918 thing about anyway? What about the
curse nonsense? When reporters bring this subject up they are dragging the
athlete’s consciousness back into the past, back to the images and emotions of
failure. What’s with that? How constructive is it for an athlete to be thinking
about last season’s collapse or disappointments? It’s not!
The problem with going into today’s competition with past failures bopping
around in your consciousness, is that this kind of mentality and focus will
tighten you up and ruin your performance in either one of two ways. First, it
can trap you into trying too hard in order to prevent that previous failure from
occurring once again. When you try too hard, your muscles tighten and you end up
forcing or muscling your performance. Trying too hard is one of the best ways to
guarantee that you will NOT get what you really want. Second, if you are worried
about past incidents of choking, messing up or failing, then you will be more
vulnerable to playing cautiously or tentatively. If you try to not choke, not
lose or not make mistakes, your performance will lack the necessary
aggressiveness and spontaneity for peak performance and, as a result, you will
end up choking, losing and/or making a ton of mistakes.
As I’ve mentioned previously, one of the main mental dynamics that fuels slumps,
losing streaks and repetitive performance problems is a past focus. When the
sports media keep reminding an athlete or team of their past gaffs or failures,
they inadvertently encourage this athlete to keep focusing on what should be
forgotten. This recent baseball season I worked with a starting infielder for a
large market Major League baseball team who was having trouble with his
fielding. This athlete was quite talented and rarely committed errors. However,
in a two or three game span he uncharacteristically made several errors. The
television, print media and talk show hosts had a field day with this, ripping
him about his bad games. In fact, they focused on it for several weeks. Everyone
seemed to have something “important” to say about this ball player’s so-called
problem. The fact of the matter was that he just had a few bad days. Nothing
more, Nothing less.
Referring to the media, he bitterly complained to me that they were not letting
him forget his errors. He felt that they weren’t at all interested in talking
about any of the great plays that he had made yesterday or the day before.
Instead they wanted him to comment on these two or three bad games and “whether
he was worried that he might screw up again.” To make matters worse, for the
first time in his life he was walking out to his position thinking nervously
about the “what ifs,” (“Oh man, What if I mess up again today? What if I boot
another ball or sky one into the crowd?”).
When you’re an athlete in this position and you take what the media is writing
or saying about you seriously, you will soon find yourself in a heap of trouble,
performance-wise. First, your concentration will nervously shuttle back between
the past and the future, remembering your mistakes in the past and then worrying
about making more of them in the future. Second, and as a result of this time
traveling, you’ll be distracted from the play at hand and therefore more likely
to screw up yet again. Third, listening to people continually put you down tends
to do a number on your self-esteem and self-confidence. This, in itself is
another distraction, which touches off all kinds of powerful and frequently
unhelpful emotions. For example, when the fans, sports writers and sports talk
shows turned against this ball player he was deeply hurt and angered. He knew
had made a significant contribution to his team over the past few years. He knew
he had been Mr. Clutch during last year’s playoffs. The fact that all this had
been forgotten in the wake of two or three bad games bothered him tremendously.
How quickly people forget.
One of my very first suggestions to this athlete was for him to shut the radio
off on his drive home from the ballpark, to stop listening to these negative
talk shows. In addition I told him to stop reading the local sports page and to
stop watching the sports news on TV. What’s the point of listening to, reading
about or watching people who don’t really know or care about you, rip you? There
is no point unless you’re a masochist!
One final way that the sports media “plant” the seeds of slumps in the minds of
athletes: Peak performance is an unconscious process. In other words, you will
always perform to your potential when you are not thinking, when you’re on
automatic. As an athlete, thinking too much while you’re performing is always
hazardous to your performance health. Athletes who struggle with slumps, fears
and blocks are notorious for over thinking and over analyzing. Evaluating and
analyzing your play while you’re performing is a great way to tie yourself in
knots and send your performance directly to the outhouse. If you really listen
to what the sports media are saying about you or your team, their analysis and
criticism are exactly what you DON’T want going on in your head. This is another
very good reason why it’s important for you to keep your pre and during game
focus away from what others may be thinking or saying about you!
Remember, when you get ready to perform, what’s really important is what YOU are
doing at the moment. Keep your focus on YOU and your job. Forget about those
around you. Let go of what others may be saying about you. Let go of what others
may say after the competition, especially if these others are part of the sports
media. I love reading some of the articles in Sports Illustrated and The Boston
Globe. I get a chuckle from watching the ESPN anchors do their humorous thing.
However, if you happen to be the target of any of these stories, it’s best to
not let that garbage anywhere near your cranium. Do not allow these seeds to get
planted and take root in your head. Just because someone may say you’re washed
up or in a slump, doesn’t make it so. It does, however make for some pretty good
fertilizer, if you know what I mean!
Dr. G is one of the top sports psychologists in the country. If you have any
questions you’d like answered or for more info on his one-on-one phone coaching
either email him at Goldberg@... or call directly (413) 549 1085 
top



www.competitivedge.com
For the latest in Mental Toughness Training aids and services
Dr. Alan Goldberg (413) 549 1085

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]

Here's hoping you all have a great Thanksgiving.

For this holiday weekend in the US, we all reflect on the things we're
thankful for over the past year.  We're thankful for all of you, so we're
publishing early this week to give you something to read and download
tomorrow either pre- or post- Thanksgiving Feast!

On with this weeks updates:

Happy Holidays from Go Swim
We've had a great year, and want to thank all of you for your support. Our
gift to you is a Go Swim music video that we hope will inspire and motivate
you to GO SWIM.
http://www.goswim.tv/articles_comments.php?id=1591_0_16_0_C

BUTTERFLY - Underwater Dolphin - Drill of the Week
The new universal movement, the underwater dolphin movement has become one
of the most important skills in all of swimming. It is a move that can, and
should be practiced off every wall, in every practice.
http://www.goswim.tv/drilloftheweek_comments.php?id=1592_0_20_0_C

Top Ten Things I'm Thankful for This Year (Barbara)
I'd like to thank my Mom....and oh, yeah, that you can use breaststroke kick
when you swim butterfly (Masters, that is)....
http://www.goswim.tv/articles_comments.php?id=1588_0_16_0_C

My Top 10 Swimming Things I'm Thankful for in 2004 (Glenn)
1) WATER! Anywhere. Pools are tough to come by, so when we find one we can
spend some time at with some swimmers, we feel very fortunate. For this, I
want to thank Bucknell University, New York Military Academy, and Clarence
Middle School for our summer camps.
http://www.goswim.tv/articles_comments.php?id=1590_0_16_0_C

Top Ten Swimming Things to be Thankful For (Coach Black)
Every morning on the way to the pool Glenn and I listen to a replay of David
Letterman's Top Ten from the previous night. So in staying with the
Thanksgiving theme, I have whipped up a list of Coach Black's Top Ten
Swimming Things to be Thankful For:
http://www.goswim.tv/articles_comments.php?id=1589_0_16_0_C

2 brazadas con el brazo derecho...
2 con el izquierdo
2 brazadas de mariposa
http://www.goswim.tv/articles_comments.php?id=1593_0_16_0_C

Another TV announcement this week.  Amanda Beard is on a Fox Television show
tonight called Quintuplets.  It airs on your local Fox channel and is rated
TV-14-DS, so parents should determine if thier children should watch it or
not.  If you're not sure of the TV ratings system, you can read about it
here:
http://www.parentstv.org/PTC/parentsguide/tvratings.html

That's it for this week.  Have a great week, and a wonderful Thanksgiving,
and, after your FEAST, wait an hour, and then... GO SWIM!

-----------------------------------------

If you'd like to be removed from the mailing list, please send an e-mail
from the address you'd like to remove to the following address:
unsubscribe@...

Total Swim
A free newsletter for Totalimmersion.net members.November, 2004

Friends,

We've published a fresh set of articles for
November for
improvement-minded swimmers. Just click on the
links
below to read any of these articles on intelligent,
thoughtful FISHLIKE swimming.


Happy, Healthy Laps from Total Immersion.



Do you know anyone who would love to swim better
and
smarter?

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
in this issue
SWIMMING FOR CHARITY
NEW FREESTYLE MADE EASY POOL PRIMER - DRILL CARDS
Man: Runner by Nature - Swimmer by Design
The Confluence of Music and Swimming
From the TI Website Discussion Board: Advice on Backstroke Turns
From the TI Website Discussion Board: Breaststroke Technique Made Easy

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
TOTAL IMMERSION FREESTYLE WORKSHOPS



DECEMBER



4-5 Clermont, FL


4-5 San Francisco


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11-12 Brewster, NY


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JANUARY



8-9 New York City


15-16 Colorado Springs, Co


15-16 Coral Springs, FL


22-23 San Francisco, CA


22-23 Seattle, WA


29-30 Birmingham, AL


29-30 Dallas, TX




FEBRUARY



5-6 Tampa, FL


5-6 Santa Barbara, CA


12-13 Brewster, NY


12-13 Denver, CO


19-20 Nashville, TN


19-20 Waltham, MA


MARCH



5-6 Atlanta, GA

(Marietta)


5-6 New York City


12-13 Albuquerque, NM


12-13 San Francisco, CA


12-13 Seattle, WA


19-20 Denver, CO


12-13 Albuquerque, NM




APRIL



23-24 Brewster, NY


click
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otalimmersion.net%2Fschedule.html)




To view and to sign up for our T.I.
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2005 TOTAL
IMMERSION TRIATHLON
CAMPS




FEB. 21-26,

Clermont, FL


AUGUST 8-13

Killington, VT






For Questions and information
about Triathlon camps,
contact:

Tammy Greer,

tammy@... (mailto:tammy@...)




~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
* SWIMMING FOR CHARITY

By Lynn Grocott


I am a forty four year old lady who suffers with a
severe form of multiple sclerosis. Three months ago
I managed to start swimming again after having spent
many months in a wheel chair. Swimming is the
easiest form of exercise for me and as such I
decided to swim for a charity known as Child
Advocacy International. Our aim is to raise over
eleven thousand pounds in order to build and
refurbish a mother and baby unit in Cameroon.

Read on... -
http://rs6.net/tn.jsp?t=nbe84yaab.0.5txwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Fcharity.html
* NEW FREESTYLE MADE EASY POOL PRIMER - DRILL CARDS

We published our last pool primer about seven years
ago. The waterproof format has been very popular
with TI swimmers as a "the next best thing to having
your own TI coach at poolside." We are excited and
proud to announce the publication this week of a
hugely improved swimmers' aid: Freestyle Made Easy
Drill Cards.



Our latest "pool primer" is the product of more work
and thought than any learning tool we have yet done
and has been in design and production for nearly a
year. Each set of Drill Cards, includes 14
individual cards, one for each of the drills in the
FME progression (as illustrated in the FME DVD) plus
one that focuses on the elements of seamless
rhythmic breathing and one that illustrates the key
points of the whole stroke.

Read on... -
http://rs6.net/tn.jsp?t=nbe84yaab.0.auxwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Fdrillcards.html

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
* Man: Runner by Nature - Swimmer by Design

By Terry Laughlin


The cover story in the November 18 issue of the
science journal, NATURE, entitled "Born to Run,"
considers the possibility that running may have
played a central role in human evolution. The
authors, Dr. Dennis M. Bramble of the University of
Utah and Dr. Daniel E. Lieberman of Harvard, write
that while walking upright set early human ancestors
apart from their ape cousins, it may have been the
ability to run long distances with a springy step
over the African savanna that influenced the
transition to today's human body form.

Read on... -
http://rs6.net/tn.jsp?t=nbe84yaab.0.buxwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Frunnerbynature.html
* The Confluence of Music and Swimming

By Nick VanDuzee


Both music performance and athletic skill can be
vehicles for lifelong learning! No matter how many
hours you practice, you can always get better. There
is no limit to the progress you can make, no limit
to the insight you can achieve into the process of
music making or successful athletic activity. As a
61 year-old novice age group triathlete, and
lifelong trumpet player and school music teacher, I
have been both amazed and stimulated by discovering
how closely the learning patterns are in both
activities.

Read on... -
http://rs6.net/tn.jsp?t=nbe84yaab.0.euxwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Fmusic-swimming.html

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
* From the TI Website Discussion Board: Advice on Backstroke Turns

Total Immersion Teaching Professional Bob McAdams
gives virtual coaching on fast, economical
backstroke turns.



  TOPIC: Turns (1 of 4), Read 88 times


  CONF: Backstroke


  FROM: Kyra Martin


DATE: Monday, October 04, 2004 06:00 PM

I have a problem with my backstroke turns. I either
roll over way too early and have to do a stroke to
get to the wall, or way too late and nearly smash my
face in. Also, when I do manage to get a good one, I
find that I don't have enough breath to get all the
way around and then good push off and have to come
out of my glide early. Does anybody have any ideas?

Read on... -
http://rs6.net/tn.jsp?t=nbe84yaab.0.guxwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Fq%26a-backstroke.html
* From the TI Website Discussion Board: Breaststroke Technique Made Easy

Here is another set of helpful and practical
recommendations on improving technique, drawn from
the Discussion Board on our web site. Four TI
coaches and one "virtual coach" provide insights on
both the pull and kick to help you swim breaststroke
"faster and easier than ever" as Eric DeSanto says.

Read on -
http://rs6.net/tn.jsp?t=nbe84yaab.0.iuxwdzaab.dgfavun6.4225&p=http%3A%2F%2Fwww.t\
otalimmersion.net%2F2004+articles%2Fnovember%2Fbreaststroke.html

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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:: 800-609-7946

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Total Immersion Swimming | 171 Main Street | New Paltz | NY | 12561

Fall Flounder Entry Report as of 17:00 on 25 Nov 2004
Meet Date: 27-Nov-04
Location: Foster 25m Pool
Check-in: 0700
Warm-up: 0710
Meet Start: 0800

Bailey, Brianna (13)                ODST
# 1I   Female 13-14 100 Free     1:20.57S
# 3I   Female 13-14 50 Fly             NT
# 8I   Female 13-14 100 Back     1:45.39S
# 13I  Female 13-14 50 Free        34.95S
# 14I  Female 13-14 25m Kick with a board          24.21S

  Bailey, Dierdra (11)                ODST
# 1G   Female 11-12 100 Free     1:32.85S
# 3G   Female 11-12 50 Fly             NT
# 10G  Female 11-12 50 Breast      58.72S
# 14G  Female 11-12 25m Kick with a board          27.56S
# 15G  Female 11-12 100 IM             NT

  Bailey, Julia (9)                   ODST
# 1E   Female 9-10 100 Free      1:54.25S
# 6E   Female 9-10 50 Back         56.91S
# 13E  Female 9-10 50 Free         49.10S
# 14E  Female 9-10 25m Kick with a board           33.45S
# 15E  Female 9-10 100 IM              NT

  Bell, Meredith (11)                 ODST
# 1G   Female 11-12 100 Free     1:50.84S
# 3G   Female 11-12 50 Fly         56.43S
# 10G  Female 11-12 50 Breast      56.10S
# 14G  Female 11-12 25m Kick with a board          26.76S
# 15G  Female 11-12 100 IM       2:10.40S

  Bell, Terumi (38)                   ODST
# 1U   Female 35-39 100 Free     1:26.75S
# 7U   Female 35-39 200 IM, Free, or Stroke, Free, or Stroke
3:30.00S
# 14U  Female 35-39 25m Kick with a board          23.00S

  Benton, Katie (11)                  ODST
# 1G   Female 11-12 100 Free     2:05.05S
# 6G   Female 11-12 50 Back      1:11.05S
# 10G  Female 11-12 50 Breast    1:31.83S
# 14G  Female 11-12 25m Kick with a board          46.75S
# 15G  Female 11-12 100 IM             NT

  Brennan, Katie (10)                 ODST
# 1E   Female 9-10 100 Free            NT
# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free             NT
# 14E  Female 9-10 25m Kick with a board               NT

  Brennan, Sarah (12)                 ODST
# 1G   Female 11-12 100 Free           NT
# 6G   Female 11-12 50 Back            NT
# 10G  Female 11-12 50 Breast          NT
# 13G  Female 11-12 50 Free            NT
# 14G  Female 11-12 25m Kick with a board              NT
# 15G  Female 11-12 100 IM             NT

  Cackovic, Hannah (13)               ODST
# 1I   Female 13-14 100 Free     1:22.35S
# 3I   Female 13-14 50 Fly         45.79S
# 8I   Female 13-14 100 Back     1:31.69S
# 13I  Female 13-14 50 Free        37.44S
# 14I  Female 13-14 25m Kick with a board              NT

  Cackovic, Paige (8)                 ODST
# 6C   Female 7-8 50 Back        1:16.48S
# 12C  Female 7-8 25 Fly           37.07S
# 13C  Female 7-8 50 Free          51.60S
# 14C  Female 7-8 25m Kick with a board            52.81S
# 15C  Female 7-8 100 IM               NT

  Caillouet, Claire (11)              ODST
# 1G   Female 11-12 100 Free           NT
# 6G   Female 11-12 50 Back      1:05.52S
# 10G  Female 11-12 50 Breast    1:18.49S
# 13G  Female 11-12 50 Free        44.19S
# 14G  Female 11-12 25m Kick with a board              NT

  Campbell, Libby (15)                ODST
# 4K   Female 15-16 100 Breast   1:37.85S
# 7K   Female 15-16 200 IM, Free, or Stroke, Free, or Stroke
3:11.22S
# 11K  Female 15-16 100 Fly      1:35.08S
# 13K  Female 15-16 50 Free        33.72S
# 14K  Female 15-16 25m Kick with a board          23.86S

  Campbell, Marisa (13)               ODST
# 1I   Female 13-14 100 Free     1:56.89S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or
Stroke             NT
# 11I  Female 13-14 100 Fly      2:18.89S
# 13I  Female 13-14 50 Free        46.38S
# 14I  Female 13-14 25m Kick with a board              NT

  Carlin, Alicia (8)                  ODST
# 1C   Female 7-8 100 Free       1:59.02S
# 2C   Female 7-8 25 Free          27.57S
# 3C   Female 7-8 50 Fly         1:15.59S
# 5C   Female 7-8 25 Breast        38.99S
# 14C  Female 7-8 25m Kick with a board            34.74S

  Carlin, Samantha (6)                ODST
# 2A   Female 6 & Under 25 Free        NT
# 5A   Female 6 & Under 25 Breast      NT
# 14A  Female 6 & Under 25m Kick with a board          NT

  Carpenter, Christen (10)            ODST
# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free             NT
# 14E  Female 9-10 25m Kick with a board               NT

  Carver, Hannah (11)                 ODST
# 1G   Female 11-12 100 Free           NT
# 6G   Female 11-12 50 Back        52.26S
# 10G  Female 11-12 50 Breast    1:09.73S
# 13G  Female 11-12 50 Free        44.03S
# 14G  Female 11-12 25m Kick with a board              NT

  Carver, Taylor (14)                 ODST
# 1I   Female 13-14 100 Free     1:31.61S
# 4I   Female 13-14 100 Breast         NT
# 10I  Female 13-14 50 Breast      52.79S
# 13I  Female 13-14 50 Free        40.02S
# 14I  Female 13-14 25m Kick with a board              NT

  Castillo, Jennifer (9)              ODST
# 1E   Female 9-10 100 Free            NT
# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free             NT
# 14E  Female 9-10 25m Kick with a board               NT

  Castillo, Michelle (13)             ODST
# 1I   Female 13-14 100 Free           NT
# 4I   Female 13-14 100 Breast         NT
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or
Stroke             NT
# 13I  Female 13-14 50 Free            NT
# 14I  Female 13-14 25m Kick with a board              NT

  Cohn, Alexandra (8)                 ODST
# 5C   Female 7-8 25 Breast        39.28S
# 9C   Female 7-8 25 Back          32.49S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:04.43S
# 14C  Female 7-8 25m Kick with a board                NT

  Cohn, Quirina (11)                  ODST
# 1G   Female 11-12 100 Free     1:36.44S
# 3G   Female 11-12 50 Fly       1:02.06S
# 6G   Female 11-12 50 Back        52.72S
# 10G  Female 11-12 50 Breast      53.24S
# 14G  Female 11-12 25m Kick with a board          28.69S
# 15G  Female 11-12 100 IM             NT

  Cohn, Samantha (10)                 ODST
# 3E   Female 9-10 50 Fly          53.84S
# 8E   Female 9-10 100 Back      1:42.08S
# 10E  Female 9-10 50 Breast       53.46S
# 14E  Female 9-10 25m Kick with a board           30.63S
# 15E  Female 9-10 100 IM              NT

  Cole-Fletcher, Ayana (9)            ODST
# 3E   Female 9-10 50 Fly          52.34S
# 6E   Female 9-10 50 Back         52.15S
# 10E  Female 9-10 50 Breast       51.01S
# 13E  Female 9-10 50 Free         39.84S
# 14E  Female 9-10 25m Kick with a board           30.84S

  Curtis, Laurel (7)                  ODST
# 2C   Female 7-8 25 Free              NT
# 5C   Female 7-8 25 Breast            NT
# 9C   Female 7-8 25 Back              NT
# 13C  Female 7-8 50 Free        1:26.40S
# 14C  Female 7-8 25m Kick with a board                NT

  Dailey, Megan (12)                  ODST
# 1G   Female 11-12 100 Free     3:02.09S
# 6G   Female 11-12 50 Back      1:15.09S
# 12G  Female 11-12 25 Fly             NT
# 13G  Female 11-12 50 Free      1:12.35S
# 14G  Female 11-12 25m Kick with a board              NT

  Galeai, Cara (11)                   ODST
# 1G   Female 11-12 100 Free     1:24.00S
# 7G   Female 11-12 200 IM, Free, or Stroke, Free, or Stroke
3:30.00S
# 10G  Female 11-12 50 Breast      45.00S
# 13G  Female 11-12 50 Free        33.96S
# 14G  Female 11-12 25m Kick with a board              NT

  Galeai, Salina (9)                  ODST
# 1E   Female 9-10 100 Free      1:33.00S
# 4E   Female 9-10 100 Breast    1:54.82S
# 13E  Female 9-10 50 Free         40.34S
# 14E  Female 9-10 25m Kick with a board               NT
# 15E  Female 9-10 100 IM        2:05.00S

  Gettman, Andrea (7)                 ODST
# 2C   Female 7-8 25 Free              NT
# 5C   Female 7-8 25 Breast            NT
# 6C   Female 7-8 50 Back              NT
# 9C   Female 7-8 25 Back              NT
# 14C  Female 7-8 25m Kick with a board                NT

  Glavy, Jena (12)                    ODST
# 1G   Female 11-12 100 Free     1:29.80S
# 6G   Female 11-12 50 Back      1:01.49S
# 10G  Female 11-12 50 Breast      50.63S
# 14G  Female 11-12 25m Kick with a board          30.12S
# 15G  Female 11-12 100 IM             NT

  Hanna, Whitley (10)                 ODST
# 1E   Female 9-10 100 Free      2:53.44S
# 5E   Female 9-10 25 Breast           NT
# 6E   Female 9-10 50 Back       1:15.04S
# 12E  Female 9-10 25 Fly              NT
# 14E  Female 9-10 25m Kick with a board               NT

  Harrington, Alexandra (12)          ODST
# 1G   Female 11-12 100 Free     1:50.71S
# 10G  Female 11-12 50 Breast      53.76S
# 13G  Female 11-12 50 Free        43.20S
# 14G  Female 11-12 25m Kick with a board              NT
# 15G  Female 11-12 100 IM             NT

  Hensley, Rachel (12)                ODST
# 1G   Female 11-12 100 Free     1:39.11S
# 6G   Female 11-12 50 Back        50.33S
# 13G  Female 11-12 50 Free        39.41S
# 14G  Female 11-12 25m Kick with a board              NT
# 15G  Female 11-12 100 IM             NT

  Jackson, Ameyna (8)                 ODST
# 2C   Female 7-8 25 Free          26.26S
# 5C   Female 7-8 25 Breast        39.58S
# 9C   Female 7-8 25 Back          35.44S
# 13C  Female 7-8 50 Free              NT
# 14C  Female 7-8 25m Kick with a board                NT

  Jones, Madison (8)                  ODST
# 2C   Female 7-8 25 Free          28.73S
# 5C   Female 7-8 25 Breast        32.06S
# 9C   Female 7-8 25 Back          34.97S
# 12C  Female 7-8 25 Fly               NT
# 14C  Female 7-8 25m Kick with a board                NT

  Martin, Dlorah (14)                 ODST
# 3I   Female 13-14 50 Fly         42.09S
# 4I   Female 13-14 100 Breast   1:46.10S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or Stroke
3:31.19S
# 13I  Female 13-14 50 Free        34.17S
# 14I  Female 13-14 25m Kick with a board          23.56S

  Mastriano, Maddie (9)               ODST
# 1E   Female 9-10 100 Free      1:45.73S
# 3E   Female 9-10 50 Fly              NT
# 6E   Female 9-10 50 Back             NT
# 14E  Female 9-10 25m Kick with a board               NT
# 15E  Female 9-10 100 IM              NT

  Maunu, Hana (8)                     ODST
# 5C   Female 7-8 25 Breast            NT
# 6C   Female 7-8 50 Back        1:26.43S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:04.67S
# 14C  Female 7-8 25m Kick with a board                NT

  May, Caitlyn (9)                    ODST
# 3E   Female 9-10 50 Fly        1:16.79S
# 6E   Female 9-10 50 Back       1:09.63S
# 10E  Female 9-10 50 Breast     1:04.23S
# 13E  Female 9-10 50 Free         53.93S
# 14E  Female 9-10 25m Kick with a board               NT

  Messer, Sabra (10)                  ODST
# 4E   Female 9-10 100 Breast    2:08.38S
# 6E   Female 9-10 50 Back       1:01.61S
# 13E  Female 9-10 50 Free         43.12S
# 14E  Female 9-10 25m Kick with a board           30.30S
# 15E  Female 9-10 100 IM              NT

  Moreno, Gabi (14)                   ODST
# 1I   Female 13-14 100 Free           NT
# 8I   Female 13-14 100 Back           NT
# 10I  Female 13-14 50 Breast    1:08.08S
# 14I  Female 13-14 25m Kick with a board              NT
# 15I  Female 13-14 100 IM             NT

  Nagai, Yukino (11)                  ODST
# 6G   Female 11-12 50 Back        47.30S
# 13G  Female 11-12 50 Free        42.06S
# 14G  Female 11-12 25m Kick with a board          23.00S

  Nelson, Dani (12)                   ODST
# 1G   Female 11-12 100 Free     2:02.27S
# 6G   Female 11-12 50 Back      1:02.72S
# 10G  Female 11-12 50 Breast    1:06.64S
# 14G  Female 11-12 25m Kick with a board          29.33S
# 15G  Female 11-12 100 IM             NT

  Nichols, Dana (13)                  ODST
# 4I   Female 13-14 100 Breast   1:37.02S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or Stroke
3:11.36S
# 11I  Female 13-14 100 Fly      1:47.80S
# 13I  Female 13-14 50 Free        33.16S
# 14I  Female 13-14 25m Kick with a board          21.97S

  Reynolds, Lisa (8)                  ODST
# 6C   Female 7-8 50 Back          58.66S
# 10C  Female 7-8 50 Breast      1:04.29S
# 13C  Female 7-8 50 Free          47.66S
# 14C  Female 7-8 25m Kick with a board                NT
# 15C  Female 7-8 100 IM               NT

  Schweers, Mary (13)                 ODST
# 4I   Female 13-14 100 Breast   1:38.92S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or Stroke
3:10.13S
# 11I  Female 13-14 100 Fly      1:26.50S
# 13I  Female 13-14 50 Free        34.62S
# 14I  Female 13-14 25m Kick with a board              NT

  Schweers, Megan (11)                ODST
# 3G   Female 11-12 50 Fly       1:03.50S
# 6G   Female 11-12 50 Back        52.66S
# 10G  Female 11-12 50 Breast    1:08.60S
# 14G  Female 11-12 25m Kick with a board          26.56S
# 15G  Female 11-12 100 IM             NT

  Seegel, Lauren (7)                  ODST
# 2C   Female 7-8 25 Free          51.99S
# 5C   Female 7-8 25 Breast        52.34S
# 9C   Female 7-8 25 Back          47.57S
# 12C  Female 7-8 25 Fly               NT
# 14C  Female 7-8 25m Kick with a board                NT

  Sellers, Natasha (9)                ODST
# 1E   Female 9-10 100 Free      2:17.00S
# 6E   Female 9-10 50 Back       1:03.77S
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free       1:01.71S
# 14E  Female 9-10 25m Kick with a board               NT

  Sharkey, Colleen (7)                ODST
# 2C   Female 7-8 25 Free          29.99S
# 5C   Female 7-8 25 Breast        48.75S
# 6C   Female 7-8 50 Back              NT
# 9C   Female 7-8 25 Back          36.67S
# 14C  Female 7-8 25m Kick with a board                NT

  Shirriff, Ashley (6)                ODST
# 2A   Female 6 & Under 25 Free    28.98S
# 5A   Female 6 & Under 25 Breast      NT
# 9A   Female 6 & Under 25 Back    38.60S
# 14A  Female 6 & Under 25m Kick with a board          NT

  Shirriff, Victoria (9)              ODST
# 3E   Female 9-10 50 Fly        1:11.53S
# 6E   Female 9-10 50 Back             NT
# 13E  Female 9-10 50 Free         45.85S
# 14E  Female 9-10 25m Kick with a board               NT
# 15E  Female 9-10 100 IM              NT

  Simpson, Kacey (7)                  ODST
# 2C   Female 7-8 25 Free          30.99S
# 5C   Female 7-8 25 Breast            NT
# 9C   Female 7-8 25 Back          33.07S
# 13C  Female 7-8 50 Free              NT
# 14C  Female 7-8 25m Kick with a board                NT

  Sosa, Hannah (6)                    ODST
# 2A   Female 6 & Under 25 Free    40.42S
# 5A   Female 6 & Under 25 Breast1:11.53S
# 9A   Female 6 & Under 25 Back    35.80S
# 13A  Female 6 & Under 50 Free  1:47.39S
# 14A  Female 6 & Under 25m Kick with a board          NT

  Sosa, Julia (12)                    ODST
# 6G   Female 11-12 50 Back        59.96S
# 10G  Female 11-12 50 Breast      55.87S
# 13G  Female 11-12 50 Free        44.65S
# 14G  Female 11-12 25m Kick with a board              NT
# 15G  Female 11-12 100 IM             NT

  Tate, Lalia (7)                     ODST
# 6C   Female 7-8 50 Back        1:22.56S
# 10C  Female 7-8 50 Breast      1:44.00S
# 12C  Female 7-8 25 Fly               NT
# 13C  Female 7-8 50 Free        1:11.56S
# 14C  Female 7-8 25m Kick with a board                NT

  Tate, Thalia (10)                   ODST
# 6E   Female 9-10 50 Back       1:00.73S
# 10E  Female 9-10 50 Breast     1:05.73S
# 13E  Female 9-10 50 Free         47.66S
# 14E  Female 9-10 25m Kick with a board           32.14S
# 15E  Female 9-10 100 IM              NT

  Thompson, Rachel (13)               ODST
# 1I   Female 13-14 100 Free     1:38.93S
# 6I   Female 13-14 50 Back        52.34S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or
Stroke             NT
# 13I  Female 13-14 50 Free        44.15S
# 14I  Female 13-14 25m Kick with a board          34.97S

  Thompson, Stephanie (14)            ODST
# 1I   Female 13-14 100 Free     1:18.40S
# 7I   Female 13-14 200 IM, Free, or Stroke, Free, or
Stroke             NT
# 8I   Female 13-14 100 Back     1:35.06S
# 13I  Female 13-14 50 Free        33.71S
# 14I  Female 13-14 25m Kick with a board              NT

  Vanichkul, Maxine (9)               ODST
# 1E   Female 9-10 100 Free      1:59.62S
# 6E   Female 9-10 50 Back         56.58S
# 13E  Female 9-10 50 Free         50.89S
# 14E  Female 9-10 25m Kick with a board               NT
# 15E  Female 9-10 100 IM              NT

  Wallace, Brittany (15)              ODST
# 1K   Female 15-16 100 Free     1:48.98S
# 10K  Female 15-16 50 Breast    1:08.75S
# 13K  Female 15-16 50 Free        46.59S
# 14K  Female 15-16 25m Kick with a board              NT
# 15K  Female 15-16 100 IM             NT

  Wallace, Hannah (10)                ODST
# 1E   Female 9-10 100 Free            NT
# 6E   Female 9-10 50 Back       1:41.86S
# 10E  Female 9-10 50 Breast     2:48.74S
# 13E  Female 9-10 50 Free       1:12.90S
# 14E  Female 9-10 25m Kick with a board               NT

  Wallace, Michelle (12)              ODST
# 1G   Female 11-12 100 Free     2:32.22S
# 6G   Female 11-12 50 Back      1:23.58S
# 10G  Female 11-12 50 Breast          NT
# 13G  Female 11-12 50 Free        50.09S
# 14G  Female 11-12 25m Kick with a board              NT

  Williams, Cheyenne (8)              ODST
# 1C   Female 7-8 100 Free             NT
# 6C   Female 7-8 50 Back        1:13.95S
# 10C  Female 7-8 50 Breast      1:42.26S
# 12C  Female 7-8 25 Fly               NT
# 14C  Female 7-8 25m Kick with a board            33.93S

  Yamagata, Jesse (11)                ODST
# 3G   Female 11-12 50 Fly         58.30S
# 6G   Female 11-12 50 Back        57.68S
# 13G  Female 11-12 50 Free        43.02S
# 14G  Female 11-12 25m Kick with a board          28.97S
# 15G  Female 11-12 100 IM             NT

  Yamagata, Kelly (9)                 ODST
# 6E   Female 9-10 50 Back             NT
# 10E  Female 9-10 50 Breast           NT
# 13E  Female 9-10 50 Free       1:02.16S
# 14E  Female 9-10 25m Kick with a board           32.54S
# 15E  Female 9-10 100 IM              NT

  Armstrong, Richard (12)             ODST
# 1H   Male 11-12 100 Free       1:41.48S
# 6H   Male 11-12 50 Back          56.53S
# 13H  Male 11-12 50 Free          45.18S
# 14H  Male 11-12 25m Kick with a board                NT
# 15H  Male 11-12 100 IM               NT

  Blivin, Davis (8)                   ODST
# 2D   Male 7-8 25 Free          1:01.48S
# 5D   Male 7-8 25 Breast        1:01.13S
# 9D   Male 7-8 25 Back          1:03.14S
# 14D  Male 7-8 25m Kick with a board                  NT

  Brogan, Donovan (13)                ODST
# 1J   Male 13-14 100 Free             NT
# 4J   Male 13-14 100 Breast           NT
# 13J  Male 13-14 50 Free              NT
# 14J  Male 13-14 25m Kick with a board                NT
# 15J  Male 13-14 100 IM               NT

  Bryant, John (30)                   ODST
# 1T   Male 30-34 100 Free         57.38S
# 8T   Male 30-34 100 Back       1:10.77S
# 11T  Male 30-34 100 Fly        1:10.00S
# 13T  Male 30-34 50 Free          26.40S
# 14T  Male 30-34 25m Kick with a board                NT

  Cackovic, Connor (12)               ODST
# 4H   Male 11-12 100 Breast     1:36.40S
# 7H   Male 11-12 200 IM, Free, or Stroke, Free, or Stroke
2:54.09S
# 11H  Male 11-12 100 Fly        1:24.82S
# 14H  Male 11-12 25m Kick with a board                NT
# 15H  Male 11-12 100 IM         1:23.22S

  Caillouet, Garret (10)              ODST
# 1F   Male 9-10 100 Free        2:21.06S
# 6F   Male 9-10 50 Back         1:13.60S
# 10F  Male 9-10 50 Breast             NT
# 13F  Male 9-10 50 Free         1:30.65S
# 14F  Male 9-10 25m Kick with a board                 NT

  Carpenter, Sean (13)                ODST
# 1J   Male 13-14 100 Free             NT
# 6J   Male 13-14 50 Back              NT
# 10J  Male 13-14 50 Breast            NT
# 13J  Male 13-14 50 Free              NT
# 14J  Male 13-14 25m Kick with a board                NT

  Castillo, Timothy (11)              ODST
# 4H   Male 11-12 100 Breast     1:45.00S
# 7H   Male 11-12 200 IM, Free, or Stroke         4:00.00S
# 10H  Male 11-12 50 Breast        50.00S
# 13H  Male 11-12 50 Free          45.00S
# 14H  Male 11-12 25m Kick with a board                NT

  Cole-Fletcher, Simeon (12)          ODST
# 1H   Male 11-12 100 Free       1:19.76S
# 4H   Male 11-12 100 Breast     1:46.19S
# 13H  Male 11-12 50 Free          33.20S
# 14H  Male 11-12 25m Kick with a board            27.28S
# 15H  Male 11-12 100 IM         1:36.96S

  Curtis, Marshall (9)                ODST
# 1F   Male 9-10 100 Free        2:14.53S
# 6F   Male 9-10 50 Back         1:22.98S
# 10F  Male 9-10 50 Breast       1:27.78S
# 13F  Male 9-10 50 Free         1:04.81S
# 14F  Male 9-10 25m Kick with a board                 NT

  Gettman, Aaron (9)                  ODST
# 1F   Male 9-10 100 Free        2:13.50S
# 6F   Male 9-10 50 Back         1:12.67S
# 10F  Male 9-10 50 Breast       1:08.88S
# 13F  Male 9-10 50 Free         1:04.67S
# 14F  Male 9-10 25m Kick with a board                 NT

  Glavy, Ryan (9)                     ODST
# 1F   Male 9-10 100 Free        1:45.51S
# 10F  Male 9-10 50 Breast         57.31S
# 13F  Male 9-10 50 Free           43.56S
# 14F  Male 9-10 25m Kick with a board             39.45S
# 15F  Male 9-10 100 IM          2:28.18S

  Harrington, Thomas (10)             ODST
# 1F   Male 9-10 100 Free        2:08.94S
# 6F   Male 9-10 50 Back         1:03.33S
# 10F  Male 9-10 50 Breast         59.89S
# 14F  Male 9-10 25m Kick with a board                 NT
# 15F  Male 9-10 100 IM                NT

  Hensley, Calvin (11)                ODST
# 1H   Male 11-12 100 Free             NT
# 3H   Male 11-12 50 Fly               NT
# 10H  Male 11-12 50 Breast            NT
# 13H  Male 11-12 50 Free              NT
# 14H  Male 11-12 25m Kick with a board                NT

  King, John (8)                      ODST
# 2D   Male 7-8 25 Free                NT
# 5D   Male 7-8 25 Breast              NT
# 9D   Male 7-8 25 Back                NT
# 14D  Male 7-8 25m Kick with a board                  NT

  Martin, Harold (10)                 ODST
# 1F   Male 9-10 100 Free        1:28.81S
# 6F   Male 9-10 50 Back           42.14S
# 8F   Male 9-10 100 Back        1:31.93S
# 14F  Male 9-10 25m Kick with a board             26.80S
# 15F  Male 9-10 100 IM          1:58.59S

  Mase, Hunter (13)                   ODST
# 1J   Male 13-14 100 Free       1:27.97S
# 6J   Male 13-14 50 Back          47.56S
# 10J  Male 13-14 50 Breast      1:00.78S
# 13J  Male 13-14 50 Free          36.11S
# 14J  Male 13-14 25m Kick with a board                NT

  Mastriano, Rob (18)                 ODST
# 1N   Male 17-18 100 Free       1:20.00S
# 3N   Male 17-18 50 Fly           38.00S
# 10N  Male 17-18 50 Breast        40.00S
# 13N  Male 17-18 50 Free          32.00S

  Maunu, Kaito (10)                   ODST
# 1F   Male 9-10 100 Free        1:35.16S
# 4F   Male 9-10 100 Breast      2:15.51S
# 13F  Male 9-10 50 Free           38.22S
# 14F  Male 9-10 25m Kick with a board             33.55S
# 15F  Male 9-10 100 IM                NT

  McFarland, Parker (9)               ODST
# 1F   Male 9-10 100 Free              NT
# 6F   Male 9-10 50 Back         1:12.33S
# 10F  Male 9-10 50 Breast       1:23.80S
# 13F  Male 9-10 50 Free           52.69S
# 14F  Male 9-10 25m Kick with a board                 NT

  Moreno, Nicolas (10)                ODST
# 1F   Male 9-10 100 Free        2:06.62S
# 6F   Male 9-10 50 Back         1:14.54S
# 13F  Male 9-10 50 Free           54.31S
# 14F  Male 9-10 25m Kick with a board                 NT
# 15F  Male 9-10 100 IM                NT

  Murphy, Jake                        ODST
# 2B   Male 6 & Under 25 Free      42.11S
# 9B   Male 6 & Under 25 Back      48.32S
# 13B  Male 6 & Under 50 Free          NT
# 14B  Male 6 & Under 25m Kick with a board            NT

  Murphy, Justin                      ODST
# 2D   Male 7-8 25 Free            33.18S
# 9D   Male 7-8 25 Back            43.44S
# 13D  Male 7-8 50 Free          1:14.33S
# 14D  Male 7-8 25m Kick with a board                  NT

  Nahrgang, Connor (8)                ODST
# 2D   Male 7-8 25 Free                NT
# 5D   Male 7-8 25 Breast              NT
# 9D   Male 7-8 25 Back                NT
# 12D  Male 7-8 25 Fly                 NT
# 14D  Male 7-8 25m Kick with a board                  NT

  Seegel, Nicolaus (9)                ODST
# 3F   Male 9-10 50 Fly          1:21.50S
# 6F   Male 9-10 50 Back         1:01.55S
# 13F  Male 9-10 50 Free           54.09S
# 14F  Male 9-10 25m Kick with a board             50.64S
# 15F  Male 9-10 100 IM          3:14.05S

  Shultis, Bradley (13)               ODST
# 1J   Male 13-14 100 Free       1:22.47S
# 7J   Male 13-14 200 IM, Free, or Stroke         3:45.93S
# 8J   Male 13-14 100 Back       1:49.70S
# 13J  Male 13-14 50 Free          36.37S
# 14J  Male 13-14 25m Kick with a board            29.47S

  Shultis, Bryan (11)                 ODST
# 1H   Male 11-12 100 Free       1:23.92S
# 3H   Male 11-12 50 Fly           59.69S
# 6H   Male 11-12 50 Back          47.18S
# 14H  Male 11-12 25m Kick with a board            34.48S
# 15H  Male 11-12 100 IM         2:06.98S

  Sisneros, Tyler (11)                ODST
# 1H   Male 11-12 100 Free       1:48.34S
# 6H   Male 11-12 50 Back        1:03.68S
# 13H  Male 11-12 50 Free          46.51S
# 14H  Male 11-12 25m Kick with a board                NT
# 15H  Male 11-12 100 IM               NT

  Sisneros, Zane (14)                 ODST
# 1J   Male 13-14 100 Free       1:17.64S
# 6J   Male 13-14 50 Back          42.68S
# 8J   Male 13-14 100 Back       1:42.71S
# 13J  Male 13-14 50 Free          31.84S
# 14J  Male 13-14 25m Kick with a board                NT

  Wood, Josh (15)                     ODST
# 1L   Male 15-16 100 Free       1:08.43S
# 4L   Male 15-16 100 Breast     1:35.10S
# 7L   Male 15-16 200 IM, Free, or Stroke         3:07.38S
# 13L  Male 15-16 50 Free          32.00S
# 14L  Male 15-16 25m Kick with a board                NT

  Wood, Kris (12)                     ODST
# 6H   Male 11-12 50 Back          43.52S
# 10H  Male 11-12 50 Breast        46.84S
# 13H  Male 11-12 50 Free          33.65S
# 14H  Male 11-12 25m Kick with a board            24.26S
# 15H  Male 11-12 100 IM         1:50.40S

  Wood, Scott (13)                    ODST
# 1J   Male 13-14 100 Free       1:15.29S
# 7J   Male 13-14 200 IM, Free, or Stroke         3:13.95S
# 11J  Male 13-14 100 Fly        1:34.81S
# 13J  Male 13-14 50 Free          34.05S
# 14J  Male 13-14 25m Kick with a board            31.28S

We would like to remind you of this upcoming event.

Saturday practice on 4 Dec @ F25

Date: Saturday, December 4, 2004
Time: All Day

Due to a power outage, the Saturday AM practice on 4 December
will be held
at the 25m Pool 0730-0930

We would like to remind you of this upcoming event.

Fall Finale Swim Meet

Date: Saturday, December 11, 2004
Time: 7:00AM - 11:00AM JST (GMT+09:00)

MCCS Okinawa Dolphins Swim Team Fall Finale
Saturday, 11 December 2004 at the 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: 0700
Meet Starts: 0830
Meet will run until all events are completed

Events

1.  200 Medley Relay
2.  200 Choice (Stroke, Free, or IM)
3.  100 IM
4.  25 Free
5.  100 Free
6.  50 Free
7.  25 Fly
8.  100 Fly
9.  50 Fly
10.  25 Back
11.  100 Back
12.  50 Back
13.  25 Breast
14.  100 Breast
15.  50 Breast
16. 400 Free


Entry Fee: $5.00/500 Yen per individual event, No charge for
relays. All events free for ODST members.

Entry Limit: 4 Max individual events. Unlimited relay entries.

Entry Deadline: 08 December 2004.

Required entry information: Swimmer’s name, date of birth,
age as of 11 December 2004, event number, and entry time.

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, 1500-1730, Foster 25-meter
pool after 1 December. 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 22 November to t

Okinawa Dolphins Swim Team Results from the Fall Flounder Swim Meet -
11/27/2004, Camp Foster 25m Pool

Girls 6 & Under 25 SC Meter Freestyle 1, Shirriff, Ashley,   31.40.
2, Sosa, Hannah E, 37.78.

Girls 6 & Under 50 SC Meter Freestyle 1, Carlin, Samantha,   1:19.69.
2, Sosa, Hannah E,    1:42.54.

Girls 6 & Under 25 SC Meter Backstroke 1, Carlin, Samantha,   32.70.
2, Shirriff, Ashley,    33.16. 3, Sosa, Hannah E,   40.08.

Girls 6 & Under 25 SC Meter Breaststroke 1, Shirriff, Ashley,
45.94. 2, Sosa, Hannah E,    1:20.03.

Girls 6 & Under 25 SC Meter Kick with a board 1, Sosa, Hannah E,
46.33. 2, Shirriff, Ashley,    48.38.

Girls 7-8 25 SC Meter Freestyle 1, Carlin, Alicia,   23.73. 2, Jones,
Madison B,    24.61. 3, Curtis, Laurel,   26.78. 4, Sharkey,  Colleen
C,   28.65. 5, Gettman, Andrea,    33.62. 6, Seegel, Lauren,   33.88.

Girls 7-8 50 SC Meter Freestyle 1, Cackovic, Paige,   54.11. 2,
Reynolds, Lisa E,    55.42. 3, Tate, Lalia K,   1:04.49. 4, Cohn,
Alexandra,   1:13.78. 5, Maunu, Hana M,    1:15.09. 6, Curtis,
Laurel,   1:17.27.

Girls 7-8 100 SC Meter Freestyle 1, Carlin, Alicia,   1:56.93.

Girls 7-8 25 SC Meter Backstroke 1, Cohn, Alexandra,   30.84. 2,
Jones, Madison B,    32.01. 3, Curtis, Laurel,   32.05. 4, Sharkey,
Colleen C,   34.25. 5, Gettman, Andrea,    35.25. 6, Seegel,
Lauren,   50.46.

Girls 7-8 50 SC Meter Backstroke 1, Reynolds, Lisa E,   57.14. 2,
Tate, Lalia K,    1:05.90. 3, Cackovic, Paige,   1:11.55. 4,
Gettman,  Andrea,   1:11.66. 5, Maunu, Hana M,    1:13.42. 6,
Sharkey, Colleen C,   1:18.41.

Girls 7-8 25 SC Meter Breaststroke 1, Carlin, Alicia,   31.16. 2,
Jones, Madison B,    32.36. 3, Cohn, Alexandra,   39.60. 4, Maunu,
Hana  M,   39.88. 5, Seegel, Lauren,   41.68. 6,  Curtis, Laurel,
46.23. 7, Sharkey, Colleen C,    46.84.

Girls 7-8 50 SC Meter Breaststroke 1, Carlin, Alicia,   1:06.98. 2,
Reynolds, Lisa E,    1:07.52. 3, Tate, Lalia K,   1:30.30.

Girls 7-8 25 SC Meter Butterfly 1, Cackovic, Paige,   33.31. 2,
Jones, Madison B,    36.16. 3, Tate, Lalia K,   36.67. 4, Cohn,
Alexandra,   41.74. 5, Maunu, Hana M,   41.95.  6, Seegel, Lauren,
47.22.

Girls 7-8 50 SC Meter Butterfly 1, Carlin, Alicia,   1:07.17.

Girls 7-8 25 SC Meter Kick with a board 1, Cackovic, Paige,   32.45.
2, Tate, Lalia K,    33.64. 3, Curtis, Laurel,   36.18. 4, Gettman,
Andrea,   36.60. 5, Jones, Madison B,   46.58.

Girls 7-8 100 SC Meter IM 1, Cackovic, Paige,   2:26.57.

Girls 9-10 50 SC Meter Freestyle 1, Cole-Fletcher, Ayana N,   38.99.
2, Galeai, Salina P,    40.76. 3, Messer, Sabra R,   44.93. 4, Tate,
Thalia,   48.57. 5, Shirriff, Victoria,    48.94. 6, Castillo,
Jennifer M,   49.53. 7, Sellers, Natasha,    57.70. 8, May, Caitlyn
G,   1:02.12. 9,  Brennan, Katie E,   1:11.31. 10, Thompson,
Katie,    1:11.92. 11, Carpenter, Christen L,   1:12.58. 12,  Sierra,
Elyse,   1:16.56. 13, Wallace, Hannah,    1:52.52.

Girls 9-10 100 SC Meter Freestyle 1, Galeai, Salina P,   1:33.81. 2,
Mastriano, Maddie A,    1:38.96. 3, Castillo, Jennifer M,   1:50.45.
4, Sellers, Natasha,   2:15.71. 5, Thompson, Katie,    2:33.90. 6,
Brennan, Katie E,   2:34.87. 7, Hanna,  Whitley M,   2:34.95. 8,
Carpenter, Christen L,    2:38.63. 9, Sierra, Elyse,   2:50.71. 10,
Wallace,  Hannah,   3:23.03.

Girls 9-10 50 SC Meter Backstroke 1, Cole-Fletcher, Ayana N,   48.94.
2, Mastriano, Maddie A,    51.69. 3, Messer, Sabra R,   57.68. 4,
Shirriff, Victoria,   58.86. 5, Tate, Thalia,    59.65. 6, Castillo,
Jennifer M,   59.77. 7, May,  Caitlyn G,   1:06.97. 8, Sellers,
Natasha,    1:08.50. 9, Hanna, Whitley M,   1:17.47. 10, Thompson,
Katie,    1:17.81. 11, Carpenter, Christen L,    1:18.90. 12,
Brennan, Katie E,   1:20.24. 13, Sierra, Elyse,    1:31.88. 14,
Wallace, Hannah,   1:35.44.

Girls 9-10 100 SC Meter Backstroke 1, Cohn, Samantha M,   1:43.54.

Girls 9-10 25 SC Meter Breaststroke 1, Hanna, Whitley M,   53.85.

Girls 9-10 50 SC Meter Breaststroke 1, Cohn, Samantha M,   51.53. 2,
Tate, Thalia,    1:00.68. 3, Castillo, Jennifer M,   1:04.92. 4,
May,  Caitlyn G,   1:19.86. 5, Brennan, Katie E,    1:23.42. 6,
Sellers, Natasha,   1:35.57. 7, Sierra, Elyse,    1:36.58. 8,
Carpenter, Christen L,    1:39.64. 9, Thompson, Katie,   1:55.84. 10,
Wallace, Hannah,    2:33.56.

Girls 9-10 100 SC Meter Breaststroke 1, Galeai, Salina P,   1:59.00.
2, Messer, Sabra R,    2:03.13.

Girls 9-10 25 SC Meter Butterfly 1, Hanna, Whitley M,   42.15.

Girls 9-10 50 SC Meter Butterfly 1, Cole-Fletcher, Ayana N,   48.02.
2, Mastriano, Maddie A,    50.23. 3, Cohn, Samantha M,   50.82. 4,
Shirriff, Victoria,   1:00.24. 5, May, Caitlyn G,    1:14.27.

Girls 9-10 25 SC Meter Kick with a board 1, Cohn, Samantha M,
23.28. 2, Galeai, Salina P,    25.10. 3, Shirriff, Victoria,   27.33.
4, Castillo,  Jennifer M,   28.14. 5, May, Caitlyn G,    29.00. 6,
Messer, Sabra R,   29.45. 7, Sellers, Natasha,    29.55. 8, Sierra,
Elyse,   30.05. 9,  Cole-Fletcher, Ayana N,   30.35. 10, Brennan,
Katie E,    35.32. 11, Wallace, Hannah,   39.59. 12, Thompson,
Katie,   40.03. 13, Carpenter, Christen L,    41.29. 14, Hanna,
Whitley M,   42.09. 15, Mastriano, Maddie A,    42.82.

Girls 9-10 100 SC Meter IM 1, Cohn, Samantha M,   1:41.24. 2, Cole-
Fletcher, Ayana N,    1:42.13. 3, Galeai, Salina P,   1:46.78. 4,
Mastriano, Maddie A,   1:49.49. 5, Messer, Sabra R,    2:01.85. 6,
Tate, Thalia,   2:07.51. 7, Shirriff,  Victoria,   2:09.87.

Girls 11-12 50 SC Meter Freestyle 1, Galeai, Cara M,   34.58. 2,
Hensley, Rachel,    40.74. 3, Harrington, Alexandra J,   45.85. 4,
Caillouet, Claire,   48.54. 5, Carver, Hannah,    48.91. 6, Sosa,
Julia M,   50.09. 7, Brennan, Sarah  D,   1:05.83. 8, Wallace,
Michelle,   1:07.76.  9, Dailey, Megan E,   1:17.63.

Girls 11-12 100 SC Meter Freestyle 1, Galeai, Cara M,   1:19.40. 2,
Bailey, Dierdra R,    1:26.67. 3, Hensley, Rachel,   1:31.38. 4,
Glavy,  Jena C,   1:34.06. 5, Cohn, Quirina K,    1:34.95. 6,
Harrington, Alexandra J,   1:38.78. 7, Carver,  Hannah,   1:47.58. 8,
Nelson, Dani P,    1:49.44. 9, Caillouet, Claire,   1:53.52. 10,
Bell, Meredith  S,   1:54.46. 11, Brennan, Sarah D,   2:23.21.  12,
Wallace, Michelle,   2:23.95. 13, Benton, Katie R,    2:29.67. 14,
Dailey, Megan E,   2:46.32.

Girls 11-12 50 SC Meter Backstroke 1, Hensley, Rachel,   51.36. 2,
Cohn, Quirina K,    51.51. 3, Schweers, Megan,   52.59. 4, Glavy,
Jena  C,   53.93. 5, Carver, Hannah,   54.16. 6,  Sosa, Julia M,
55.27. 7, Nelson, Dani P,    58.13. 8, Caillouet, Claire,   1:01.28.
9, Benton, Katie R,    1:02.54. 10, Brennan, Sarah D,   1:06.80.  11,
Dailey, Megan E,   1:14.31. 12, Wallace, Michelle,    1:15.59.

Girls 11-12 50 SC Meter Breaststroke 1, Galeai, Cara M,   46.45. 2,
Harrington, Alexandra J,    52.00. 3, Glavy, Jena C,   52.74. 4,
Cohn,  Quirina K,   53.81. 5, Bailey, Dierdra R,    55.37. 6, Bell,
Meredith S,   56.12. 7, Sosa, Julia M,    57.63. 8, Nelson, Dani P,
1:02.90. 9, Carver,  Hannah,   1:04.28. 10, Benton, Katie R,
1:04.62. 11, Schweers, Megan,   1:07.35. 12, Caillouet,  Claire,
1:11.21. 13, Brennan, Sarah D,    1:30.45. 14, Wallace, Michelle,
1:41.73.

Girls 11-12 25 SC Meter Butterfly 1, Dailey, Megan E,   44.21.

Girls 11-12 50 SC Meter Butterfly 1, Cohn, Quirina K,   53.53. 2,
Schweers, Megan,    58.78. 3, Bailey, Dierdra R,   59.58. 4, Bell,
Meredith S,   59.63.

Girls 11-12 25 SC Meter Kick with a board 1, Bell, Meredith S,
21.46. 2, Galeai, Cara M,    22.62. 3, Hensley, Rachel,   23.00. 4,
Schweers,  Megan,   23.87. 5, Bailey, Dierdra R,   24.69.  6, Cohn,
Quirina K,   24.83. 7, Carver, Hannah,    25.75. 8, Caillouet,
Claire,   26.02. 9, Nelson,  Dani P,   26.18. 10, Harrington,
Alexandra J,    26.74. 11, Glavy, Jena C,   28.11. 12, Sosa, Julia
M,   28.57. 13, Dailey, Megan E,   29.40. 14,  Brennan, Sarah D,
29.88. 15, Benton, Katie R,    35.18. 16, Wallace, Michelle,   37.76.

Girls 11-12 100 SC Meter IM 1, Glavy, Jena C,   1:45.80. 2, Cohn,
Quirina K,    1:49.54. 3, Hensley, Rachel,   1:52.96. 4, Bailey,
Dierdra R,   1:53.19. 5, Bell, Meredith S,    1:57.52. 6, Harrington,
Alexandra J,   1:58.81. 7, Nelson,  Dani P,   2:03.53. 8, Sosa, Julia
M,    2:03.73. 9, Schweers, Megan,   2:04.52. 10, Benton, Katie R,
2:15.37. 11, Brennan, Sarah D,   2:43.57.

Girls 11-12 200 SC Meter IM 1, Galeai, Cara M,   3:33.31.

Girls 13-14 50 SC Meter Freestyle 1, Nichols, Dana R,   33.81. 2,
Bailey, Brianna M,    34.44. 3, Martin, Dlorah B,   34.86. 4,
Schweers,  Mary,   34.96. 5, Thompson, Stephanie,    36.27. 6,
Castillo, Michelle E,   36.80. 7, Cackovic, Hannah,    37.96. 8,
Carver, Taylor,   41.41. 9,  Humpert, Kim,   41.85. 10, Thompson,
Rachel,    44.90. 11, Campbell, Marisa A,   46.51.

Girls 13-14 100 SC Meter Freestyle 1, Bailey, Brianna M,   1:20.07.
2, Cackovic, Hannah,    1:21.73. 3, Castillo, Michelle E,   1:23.95.
4,  Thompson, Stephanie,   1:24.27. 5, Carver, Taylor,    1:29.44. 6,
Thompson, Rachel,   1:33.15. 7, Humpert,  Kim,   1:36.54. 8,
Campbell, Marisa A,    1:41.15. 9, Moreno, Gabi H,   2:09.09.

Girls 13-14 200 SC Meter Freestyle 2, Nichols, Dana R,   2:49.87. 3,
Martin, Dlorah B,    2:59.52. 6, Thompson, Rachel,   3:44.47.

Girls 13-14 50 SC Meter Backstroke 1, Thompson, Rachel,   49.36. 2,
Humpert, Kim,    55.49.

Girls 13-14 100 SC Meter Backstroke 1, Cackovic, Hannah,   1:31.80.
2, Thompson, Stephanie,    1:36.83. 3, Bailey, Brianna M,   1:45.55.
4,  Moreno, Gabi H,   2:03.01.

Girls 13-14 50 SC Meter Breaststroke 1, Carver, Taylor,   50.79. 2,
Humpert, Kim,    59.12. 3, Moreno, Gabi H,   1:02.43.

Girls 13-14 100 SC Meter Breaststroke 1, Schweers, Mary,   1:35.85.
2, Nichols, Dana R,    1:38.63. 3, Castillo, Michelle E,   1:45.68.
4,  Carver, Taylor,   1:51.65. 5, Martin, Dlorah B,    1:58.35.

Girls 13-14 200 SC Meter Breaststroke 1, Campbell, Marisa A,
3:44.47.

Girls 13-14 50 SC Meter Butterfly 1, Martin, Dlorah B,   42.51. 2,
Cackovic, Hannah,    46.83. 3, Bailey, Brianna M,   46.91.

Girls 13-14 100 SC Meter Butterfly 1, Schweers, Mary,   1:25.15. 2,
Nichols, Dana R,    1:42.65. 3, Campbell, Marisa A,   1:52.15.

Girls 13-14 25 SC Meter Kick with a board 1, Schweers, Mary,   20.02.
2, Nichols, Dana R,    20.50. 3, Carver, Taylor,   22.31. 4, Martin,
Dlorah  B,   22.87. 5, Castillo, Michelle E,   23.16.  6, Cackovic,
Hannah,   23.49. 7, Thompson, Stephanie,    24.04. 8, Bailey, Brianna
M,   24.19. 9, Thompson,  Rachel,   25.51. 10, Campbell, Marisa A,
27.06. 11, Humpert, Kim,   30.15. 12, Moreno, Gabi H,    42.61.

Girls 13-14 100 SC Meter IM 1, Moreno, Gabi H,   2:03.58.

Girls 13-14 200 SC Meter IM 1, Schweers, Mary,   3:09.36. 2,
Castillo, Michelle E,    3:24.04. 3, Thompson, Stephanie,   3:43.95.

Women 15-16 50 SC Meter Freestyle 1, Campbell, Libby P,   34.47. 2,
Wallace, Brittany M,    46.18.

Women 15-16 100 SC Meter Freestyle 1, Wallace, Brittany M,   1:44.93.

Women 15-16 50 SC Meter Breaststroke 1, Wallace, Brittany M,
1:01.79.

Women 15-16 100 SC Meter Breaststroke 1, Campbell, Libby P,
1:38.10.

Women 15-16 100 SC Meter Butterfly 1, Campbell, Libby P,   1:31.38.

Women 15-16 25 SC Meter Kick with a board 1, Campbell, Libby P,
22.73. 2, Wallace, Brittany M,    33.89.

Women 15-16 100 SC Meter IM 1, Wallace, Brittany M,   2:10.33.

Women 15-16 200 SC Meter IM 1, Campbell, Libby P,   3:11.26.

Women 35-39 100 SC Meter Freestyle 1, Bell, Terumi N,   1:26.54.

Women 35-39 200 SC Meter Freestyle 5, Bell, Terumi N,   3:11.25.

Boys 6 & Under 25 SC Meter Freestyle 1, Murphy, Jake,   42.65.

Boys 6 & Under 50 SC Meter Freestyle 1, Murphy, Jake,   1:46.19.

Boys 6 & Under 25 SC Meter Backstroke 1, Murphy, Jake,   45.56.

Boys 6 & Under 25 SC Meter Kick with a board 1, Murphy, Jake,
1:00.44.

Boys 7-8 25 SC Meter Freestyle 1, Nahrgang, Connor D,   28.80. 2,
Murphy, Justin,    32.11. 3, Blivin, Davis J,   57.19.

Boys 7-8 50 SC Meter Freestyle 1, Murphy, Justin,   1:13.77.

Boys 7-8 25 SC Meter Backstroke 1, Nahrgang, Connor D,   34.74. 2,
Murphy, Justin,    36.06. 3, Blivin, Davis J,   1:04.15.

Boys 7-8 25 SC Meter Breaststroke 1, Nahrgang, Connor D,   38.80. 2,
King, John N,    42.55. 3, Blivin, Davis J,   1:18.66.

Boys 7-8 25 SC Meter Butterfly 1, Nahrgang, Connor D,   40.74.

Boys 7-8 25 SC Meter Kick with a board 1, Nahrgang, Connor D,
34.95. 2, Murphy, Justin,    36.74.

Boys 9-10 50 SC Meter Freestyle 1, Maunu, Kaito E,   42.08. 2, Glavy,
Ryan M,    49.16. 3, Johnson, Niko,   51.31. 4, Caillouet,  Garret,
53.70. 5, Gettman, Aaron,   54.03.  6, Moreno, Nicolas X,   54.96. 7,
Seegel, Nicolaus,    57.35. 8, Curtis, Marshall,   1:01.31. 9,
McFarland,  Parker,   1:01.56.

Boys 9-10 100 SC Meter Freestyle 1, Martin, Harold B,   1:26.66. 2,
Maunu, Kaito E,    1:33.34. 3, Glavy, Ryan M,   1:45.92. 4,
Caillouet,  Garret,   2:01.74. 5, McFarland, Parker,    2:07.28. 6,
Johnson, Niko,   2:10.62. 7, Harrington, Thomas C,    2:26.49. 8,
Gettman, Aaron,   2:30.64. 9,  Moreno, Nicolas X,   2:33.11. 10,
Curtis, Marshall,    2:46.75.

Boys 9-10 50 SC Meter Backstroke 1, Martin, Harold B,   46.89. 2,
Harrington, Thomas C,    1:02.13. 3, Seegel, Nicolaus,   1:07.77. 4,
Caillouet, Garret,   1:09.76. 5, Gettman, Aaron,    1:10.01. 6,
Moreno, Nicolas X,   1:10.62. 7,  Johnson, Niko,   1:11.08. 8,
McFarland, Parker,    1:14.32. 9, Curtis, Marshall,   1:16.89.

Boys 9-10 100 SC Meter Backstroke 1, Martin, Harold B,   1:42.38.

Boys 9-10 50 SC Meter Breaststroke 1, Harrington, Thomas C,   58.71.
2, Glavy, Ryan M,    58.72. 3, Gettman, Aaron,   1:06.23. 4,
Caillouet,  Garret,   1:19.52. 5, Curtis, Marshall,    1:21.80. 6,
McFarland, Parker,   1:24.39.

Boys 9-10 100 SC Meter Breaststroke 1, Maunu, Kaito E,   2:12.42.

Boys 9-10 50 SC Meter Butterfly 1, Seegel, Nicolaus,   1:12.06.

Boys 9-10 25 SC Meter Kick with a board 1, Johnson, Niko,   28.23. 2,
Maunu, Kaito E,    29.45. 3, Gettman, Aaron,   29.80. 4, Caillouet,
Garret,   29.87. 5, Martin, Harold B,   30.39.  6, Glavy, Ryan M,
31.95. 7, Curtis, Marshall,    33.82. 8, Seegel, Nicolaus,   34.91.
9, Moreno,  Nicolas X,   44.97.

Boys 9-10 100 SC Meter IM 1, Martin, Harold B,   1:56.28. 2, Maunu,
Kaito E,    1:56.34. 3, Harrington, Thomas C,   2:01.42. 4,  Glavy,
Ryan M,   2:13.11. 5, Seegel, Nicolaus,    2:30.87. 6, Moreno,
Nicolas X,   2:32.88. 7,  Johnson, Niko,   2:36.26.

Boys 11-12 50 SC Meter Freestyle 1, Cackovic, Connor,   30.03. 2,
Cole-Fletcher, Simeon N,    32.86. 3, Wood, Kris S,   35.70. 4,
Castillo, Timothy E,   36.96. 5, Hensley, Calvin,    40.85. 6,
Armstrong, Richard T,   44.97. 7,  Sisneros, Tyler A,   47.79.

Boys 11-12 100 SC Meter Freestyle 1, Cackovic, Connor,   1:06.06. 2,
Cole-Fletcher, Simeon N,    1:16.06. 3, Shultis, Bryan J,   1:27.18.
4,  Hensley, Calvin,   1:35.66. 5, Armstrong, Richard T,    1:40.56.
6, Sisneros, Tyler A,   1:46.40.

Boys 11-12 200 SC Meter Freestyle 4, Castillo, Timothy E,   3:09.72.

Boys 11-12 50 SC Meter Backstroke 1, Wood, Kris S,   41.16. 2,
Shultis, Bryan J,    47.67. 3, Armstrong, Richard T,   52.94. 4,
Sisneros, Tyler A,   1:00.61.

Boys 11-12 50 SC Meter Breaststroke 1, Castillo, Timothy E,   46.59.
2, Wood, Kris S,    46.83. 3, Hensley, Calvin,   54.85.

Boys 11-12 100 SC Meter Breaststroke 1, Cackovic, Connor,   1:33.29.
2, Castillo, Timothy E,    1:42.29. 3, Cole-Fletcher, Simeon N,
1:51.48.

Boys 11-12 50 SC Meter Butterfly  1, Hensley, Calvin,   55.56. 2,
Shultis, Bryan J,    1:01.36.

Boys 11-12 100 SC Meter Butterfly 1, Cackovic, Connor,   1:26.32.

Boys 11-12 25 SC Meter Kick with a board 1, Castillo, Timothy E,
22.36. 2, Cackovic, Connor,    23.14. 3, Armstrong, Richard T,
24.20. 4, Hensley,  Calvin,   27.99. 5, Cole-Fletcher, Simeon N,
28.18. 6, Shultis, Bryan J,   31.14. 7, Sisneros, Tyler A,    34.26.

Boys 11-12 100 SC Meter IM 1, Wood, Kris S,   1:31.83. 2, Cole-
Fletcher, Simeon N,    1:34.28. 3, Shultis, Bryan J,   1:48.06. 4,
Sisneros, Tyler A,   2:12.14. 5, Armstrong, Richard T,    2:13.69.

Boys 11-12 200 SC Meter IM 1, Cackovic, Connor,   2:53.14.

Boys 13-14 50 SC Meter Freestyle 1, Sisneros, Zane,   31.76. 2, Wood,
Scott S,    33.93. 3, Brogan, Donovan M,   35.58. 4, Shultis,
Bradley N,   39.25.

Boys 13-14 100 SC Meter Freestyle 1, Sisneros, Zane,   1:13.93. 2,
Wood, Scott S,     1:17.80. 3, Brogan, Donovan M,   1:22.34. 4,
Shultis, Bradley N,   1:24.35. 5, Walker, Justin,    2:55.06.

Boys 13-14 50 SC Meter Backstroke 1, Sisneros, Zane,   41.99.

Boys 13-14 100 SC Meter Backstroke 1, Sisneros, Zane,   1:34.77. 2,
Shultis, Bradley N,    1:52.89. 3, Walker, Justin,   3:11.48.

Boys 13-14 100 SC Meter Breaststroke 1, Brogan, Donovan M,   1:58.50.

Boys 13-14 100 SC Meter Butterfly 1, Wood, Scott S,   1:37.16.

Boys 13-14 25 SC Meter Kick with a board 1, Brogan, Donovan M,
20.95. 2, Sisneros, Zane,    24.07. 3, Shultis, Bradley N,   26.99.
4, Walker,  Justin,   33.85.

Boys 13-14 100 SC Meter IM 1, Brogan, Donovan M,   1:48.02. 2,
Walker, Justin,    2:45.64.

Boys 13-14 200 SC Meter IM 1, Wood, Scott S,   3:13.31. 2, Shultis,
Bradley N,    3:27.95.

Men 15-16 50 SC Meter Freestyle 1, Wood, Josh R,   32.84.

Men 15-16 100 SC Meter Freestyle 1, Wood, Josh R,   1:16.43.

Men 15-16 100 SC Meter Breaststroke 1, Wood, Josh R,   1:37.09.

Men 15-16 25 SC Meter Kick with a board 1, Wood, Josh R,   24.26.

Men 17-18 50 SC Meter Freestyle 1, Mastriano, Rob,   30.79.

Men 17-18 100 SC Meter Freestyle 1, Mastriano, Rob,   1:09.83.

Men 17-18 50 SC Meter Breaststroke 1, Mastriano, Rob,   43.27.

Men 17-18 50 SC Meter Butterfly 1, Mastriano, Rob,   38.56.

Men 15-18 200 SC Meter Freestyle 1, Wood, Josh R,   2:46.41.

Men 30-34 50 SC Meter Freestyle 1, Bryant, John,   26.24.

Men 30-34 100 SC Meter Freestyle 1, Bryant, John,   58.24. 2, Kent,
Matt,    1:05.82.

Men 30-34 100 SC Meter Backstroke 1, Bryant, John,   1:10.50.

Men 30-34 50 SC Meter Butterfly 1, Kent, Matt,   32.75.

Men 30-34 100 SC Meter Butterfly 1, Bryant, John,   1:06.46. 2, Kent,
Matt,    1:14.05.

Men 30-34 25 SC Meter Kick with a board 1, Bryant, John,   18.28. 2,
Kent, Matt,    21.72.

Men 30-34 200 SC Meter IM 1, Kent, Matt,   2:58.90.

Armstrong, Richard  (12)  M
Bailey, Brianna  (13)  F
Bailey, Dierdra  (11)  F
Bell, Meredith  (11)  F
Brogan, Donovan  (13)  M
Cackovic, Connor  (12)  M
Cackovic, Hannah  (13)  F
Cackovic, Paige  (8)  F
Caillouet, Claire  (12)  F
Caillouet, Garret  (10)  M
Campbell, Libby  (15)  F
Campbell, Marisa  (13)  F
Carlin, Alicia  (8)  F
Carlin, Samantha  (6)  F
Carver, Hannah  (11)  F
Carver, Taylor  (14)  F
Castillo, Jennifer  (9)  F
Castillo, Michelle  (13)  F
Castillo, Timothy  (11)  M
Cohn, Alexandra  (8)  F
Cohn, Quirina  (11)  F
Cohn, Samantha  (10)  F
Cole-Fletcher, Ayana  (9)  F
Cole-Fletcher, Simeon  (12)  M
Curtis, Laurel  (7)  F
Galeai, Cara  (11)  F
Galeai, Salina  (9)  F
Gettman, Aaron  (9)  M
Gettman, Andrea  (8)  F
Glavy, Jena  (13)  F
Glavy, Ryan  (9)  M
Harrington, Alexandra  (12)  F
Harrington, Thomas  (10)  M
Hensley, Calvin  (11)  M
Hensley, Rachel  (12)  F
Jackson, Ameyna  (8)  F
Johnson, Harley  (8)  F
Jones, Madison  (8)  F
Martin, Dlorah  (14)  F
Martin, Harold  (10)  M
Mastriano, Maddie  (10)  F
Mastriano, Rob  (18)  M
Maunu, Hana  (8)  F
Maunu, Kaito  (11)  M
McFarland, Parker  (9)  M
Messer, Sabra  (10)  F
Nahrgang, Connor  (8)  M
Nelson, Dani  (12)  F
Nichols, Dana  (14)  F
Reynolds, Lisa  (9)  F
Schweers, Mary  (13)  F
Schweers, Megan  (11)  F
Sellers, Natasha  (9)  F
Sharkey, Colleen  (8)  F
Shirriff, Ashley  (7)  F
Shirriff, Victoria  (10)  F
Shultis, Bradley  (13)  M
Shultis, Bryan  (11)  M
Simpson, Kacey  (8)  F
Sosa, Julia  (12)  F
Tate, Lalia  (7)  F
Tate, Thalia  (10)  F
Thompson, Rachel  (13)  F
Thompson, Stephanie  (14)  F
Wood, Josh  (15)  M
Wood, Kris  (12)  M
Wood, Scott  (14)  M
Yamagata, Jesse  (12)  F

New team records set at the 2004 Fall Flounder - Congratultions,
swimmers!

Female 30-39 200 Free
3:11.25 **  Terumi N. Bell

Male 11-12 50 Free
30.03 **  CONNOR CACKOVIC

Male 11-12 100 Free
1:06.06 **  CONNOR CACKOVIC

Male 11-12 100 Breast
1:33.29 **  CONNOR CACKOVIC

Male 11-12 100 Fly
1:26.32 **  CONNOR CACKOVIC

Male 11-12 200 IM
2:53.14 **  CONNOR CACKOVIC

Male 30-39 100 Back
1:10.50 **  JOHN BRYANT

Male 30-39 100 Fly
1:06.46 **  JOHN BRYANT

Meet Eligibility Report as of 27 Nov 2004: ASCJ Winter 2005 Junior
Olympics Swim Meet  12-Mar-05 to 13-Mar-05 SC Meters

Female
8 & Under
Carlin, Alicia

9-10
Cole-Fletcher, Aya
Galeai, Salina
Mastriano, Maddie
Messer, Sabra

11-12
Bailey, Dierdra
Galeai, Cara

13-14
Bailey, Brianna
Cackovic, Hannah
Castillo, Michelle
Martin, Dlorah
Nichols, Dana
Schweers, Mary
Thompson, Stephani

15-18
Campbell, Libby
Kauzlarich, Niki

Male
9-10
Martin, Harold

11-12
Cackovic, Connor
Castillo, Timothy
Cole-Fletcher, Sim
Shultis, Bryan
Wood, Kris

13-14
Sisneros, Zane
Wood, Scott

15-18
Mase, Tyler
Mastriano, Rob
Wood, Josh

Okinawa Dolphins Swim Team Results from the Fall Flounder Swim Meet -
11/27/2004, Camp Foster 25m Pool

Girls 6 & Under 25 SC Meter Freestyle 1, Shirriff, Ashley,   31.40. 2,
Sosa, Hannah E, 37.78.

Girls 6 & Under 50 SC Meter Freestyle 1, Carlin, Samantha,   1:19.69. 2,
Sosa, Hannah E,    1:42.54.

Girls 6 & Under 25 SC Meter Backstroke 1, Carlin, Samantha,   32.70. 2,
Shirriff, Ashley,    33.16. 3, Sosa, Hannah E,   40.08.

Girls 6 & Under 25 SC Meter Breaststroke 1, Shirriff, Ashley,   45.94. 2,
Sosa, Hannah E,    1:20.03.

Girls 6 & Under 25 SC Meter Kick with a board 1, Sosa, Hannah E,   46.33.
2, Shirriff, Ashley,    48.38.

Girls 7-8 25 SC Meter Freestyle 1, Carlin, Alicia,   23.73. 2, Jones,
Madison B,    24.61. 3, Curtis, Laurel,   26.78. 4, Sharkey,  Colleen C,
28.65. 5, Gettman, Andrea,    33.62. 6, Seegel, Lauren,   33.88.

Girls 7-8 50 SC Meter Freestyle 1, Cackovic, Paige,   54.11. 2, Reynolds,
Lisa E,    55.42. 3, Tate, Lalia K,   1:04.49. 4, Cohn,  Alexandra,
1:13.78. 5, Maunu, Hana M,    1:15.09. 6, Curtis, Laurel,   1:17.27.

Girls 7-8 100 SC Meter Freestyle 1, Carlin, Alicia,   1:56.93.

Girls 7-8 25 SC Meter Backstroke 1, Cohn, Alexandra,   30.84. 2, Jones,
Madison B,    32.01. 3, Curtis, Laurel,   32.05. 4, Sharkey,  Colleen C,
34.25. 5, Gettman, Andrea,    35.25. 6, Seegel, Lauren,   50.46.

Girls 7-8 50 SC Meter Backstroke 1, Reynolds, Lisa E,   57.14. 2, Tate,
Lalia K,    1:05.90. 3, Cackovic, Paige,   1:11.55. 4, Gettman,  Andrea,
1:11.66. 5, Maunu, Hana M,    1:13.42. 6, Sharkey, Colleen C,   1:18.41.

Girls 7-8 25 SC Meter Breaststroke 1, Carlin, Alicia,   31.16. 2, Jones,
Madison B,    32.36. 3, Cohn, Alexandra,   39.60. 4, Maunu, Hana  M,
39.88. 5, Seegel, Lauren,   41.68. 6,  Curtis, Laurel,   46.23. 7,
Sharkey, Colleen C,    46.84.

Girls 7-8 50 SC Meter Breaststroke 1, Carlin, Alicia,   1:06.98. 2,
Reynolds, Lisa E,    1:07.52. 3, Tate, Lalia K,   1:30.30.

Girls 7-8 25 SC Meter Butterfly 1, Cackovic, Paige,   33.31. 2, Jones,
Madison B,    36.16. 3, Tate, Lalia K,   36.67. 4, Cohn,  Alexandra,
41.74. 5, Maunu, Hana M,   41.95.  6, Seegel, Lauren,   47.22.

Girls 7-8 50 SC Meter Butterfly 1, Carlin, Alicia,   1:07.17.

Girls 7-8 25 SC Meter Kick with a board 1, Cackovic, Paige,   32.45. 2,
Tate, Lalia K,    33.64. 3, Curtis, Laurel,   36.18. 4, Gettman,  Andrea,
36.60. 5, Jones, Madison B,   46.58.

Girls 7-8 100 SC Meter IM 1, Cackovic, Paige,   2:26.57.

Girls 9-10 50 SC Meter Freestyle 1, Cole-Fletcher, Ayana N,   38.99. 2,
Galeai, Salina P,    40.76. 3, Messer, Sabra R,   44.93. 4, Tate,  Thalia,
   48.57. 5, Shirriff, Victoria,    48.94. 6, Castillo, Jennifer M, 49.53.
7, Sellers, Natasha,    57.70. 8, May, Caitlyn G,   1:02.12. 9,  Brennan,
Katie E,   1:11.31. 10, Thompson, Katie,    1:11.92. 11, Carpenter,
Christen L,   1:12.58. 12,  Sierra, Elyse,   1:16.56. 13, Wallace, Hannah,
    1:52.52.

Girls 9-10 100 SC Meter Freestyle 1, Galeai, Salina P,   1:33.81. 2,
Mastriano, Maddie A,    1:38.96. 3, Castillo, Jennifer M,   1:50.45.  4,
Sellers, Natasha,   2:15.71. 5, Thompson, Katie,    2:33.90. 6, Brennan,
Katie E,   2:34.87. 7, Hanna,  Whitley M,   2:34.95. 8, Carpenter,
Christen L,    2:38.63. 9, Sierra, Elyse,   2:50.71. 10, Wallace,  Hannah,
   3:23.03.

Girls 9-10 50 SC Meter Backstroke 1, Cole-Fletcher, Ayana N,   48.94. 2,
Mastriano, Maddie A,    51.69. 3, Messer, Sabra R,   57.68. 4,  Shirriff,
Victoria,   58.86. 5, Tate, Thalia,    59.65. 6, Castillo, Jennifer M,
59.77. 7, May,  Caitlyn G,   1:06.97. 8, Sellers, Natasha,    1:08.50. 9,
Hanna, Whitley M,   1:17.47. 10, Thompson, Katie,    1:17.81. 11,
Carpenter, Christen L,    1:18.90. 12, Brennan, Katie E,   1:20.24. 13,
Sierra, Elyse,    1:31.88. 14, Wallace, Hannah,   1:35.44.

Girls 9-10 100 SC Meter Backstroke 1, Cohn, Samantha M,   1:43.54.

Girls 9-10 25 SC Meter Breaststroke 1, Hanna, Whitley M,   53.85.

Girls 9-10 50 SC Meter Breaststroke 1, Cohn, Samantha M,   51.53. 2, Tate,
Thalia,    1:00.68. 3, Castillo, Jennifer M,   1:04.92. 4, May,  Caitlyn
G,   1:19.86. 5, Brennan, Katie E,    1:23.42. 6, Sellers, Natasha,
1:35.57. 7, Sierra, Elyse,    1:36.58. 8, Carpenter, Christen L, 1:39.64.
9, Thompson, Katie,   1:55.84. 10, Wallace, Hannah,    2:33.56.

Girls 9-10 100 SC Meter Breaststroke 1, Galeai, Salina P,   1:59.00. 2,
Messer, Sabra R,    2:03.13.

Girls 9-10 25 SC Meter Butterfly 1, Hanna, Whitley M,   42.15.

Girls 9-10 50 SC Meter Butterfly 1, Cole-Fletcher, Ayana N,   48.02. 2,
Mastriano, Maddie A,    50.23. 3, Cohn, Samantha M,   50.82. 4,  Shirriff,
Victoria,   1:00.24. 5, May, Caitlyn G,    1:14.27.

Girls 9-10 25 SC Meter Kick with a board 1, Cohn, Samantha M,   23.28. 2,
Galeai, Salina P,    25.10. 3, Shirriff, Victoria,   27.33. 4, Castillo,
Jennifer M,   28.14. 5, May, Caitlyn G,    29.00. 6, Messer, Sabra R,
29.45. 7, Sellers, Natasha,    29.55. 8, Sierra, Elyse,   30.05. 9,
Cole-Fletcher, Ayana N,   30.35. 10, Brennan, Katie E,    35.32. 11,
Wallace, Hannah,   39.59. 12, Thompson,  Katie,   40.03. 13, Carpenter,
Christen L,    41.29. 14, Hanna, Whitley M,   42.09. 15, Mastriano, Maddie
A,    42.82.

Girls 9-10 100 SC Meter IM 1, Cohn, Samantha M,   1:41.24. 2,
Cole-Fletcher, Ayana N,    1:42.13. 3, Galeai, Salina P,   1:46.78. 4,
Mastriano, Maddie A,   1:49.49. 5, Messer, Sabra R,    2:01.85. 6, Tate,
Thalia,   2:07.51. 7, Shirriff,  Victoria,   2:09.87.

Girls 11-12 50 SC Meter Freestyle 1, Galeai, Cara M,   34.58. 2, Hensley,
Rachel,    40.74. 3, Harrington, Alexandra J,   45.85. 4,  Caillouet,
Claire,   48.54. 5, Carver, Hannah,    48.91. 6, Sosa, Julia M,   50.09.
7, Brennan, Sarah  D,   1:05.83. 8, Wallace, Michelle,   1:07.76.  9,
Dailey, Megan E,   1:17.63.

Girls 11-12 100 SC Meter Freestyle 1, Galeai, Cara M,   1:19.40. 2,
Bailey, Dierdra R,    1:26.67. 3, Hensley, Rachel,   1:31.38. 4, Glavy,
Jena C,   1:34.06. 5, Cohn, Quirina K,    1:34.95. 6, Harrington,
Alexandra J,   1:38.78. 7, Carver,  Hannah,   1:47.58. 8, Nelson, Dani P,
  1:49.44. 9, Caillouet, Claire,   1:53.52. 10, Bell, Meredith  S, 1:54.46.
11, Brennan, Sarah D,   2:23.21.  12, Wallace, Michelle,   2:23.95. 13,
Benton, Katie R,    2:29.67. 14, Dailey, Megan E,   2:46.32.

Girls 11-12 50 SC Meter Backstroke 1, Hensley, Rachel,   51.36. 2, Cohn,
Quirina K,    51.51. 3, Schweers, Megan,   52.59. 4, Glavy, Jena  C,
53.93. 5, Carver, Hannah,   54.16. 6,  Sosa, Julia M,   55.27. 7, Nelson,
Dani P,    58.13. 8, Caillouet, Claire,   1:01.28. 9, Benton, Katie R,
1:02.54. 10, Brennan, Sarah D,   1:06.80.  11, Dailey, Megan E,   1:14.31.
12, Wallace, Michelle,    1:15.59.

Girls 11-12 50 SC Meter Breaststroke 1, Galeai, Cara M,   46.45. 2,
Harrington, Alexandra J,    52.00. 3, Glavy, Jena C,   52.74. 4, Cohn,
Quirina K,   53.81. 5, Bailey, Dierdra R,    55.37. 6, Bell, Meredith S,
56.12. 7, Sosa, Julia M,    57.63. 8, Nelson, Dani P,   1:02.90. 9,
Carver,  Hannah,   1:04.28. 10, Benton, Katie R,    1:04.62. 11, Schweers,
Megan,   1:07.35. 12, Caillouet,  Claire,   1:11.21. 13, Brennan, Sarah D,
    1:30.45. 14, Wallace, Michelle,   1:41.73.

Girls 11-12 25 SC Meter Butterfly 1, Dailey, Megan E,   44.21.

Girls 11-12 50 SC Meter Butterfly 1, Cohn, Quirina K,   53.53. 2,
Schweers, Megan,    58.78. 3, Bailey, Dierdra R,   59.58. 4, Bell,
Meredith S,   59.63.

Girls 11-12 25 SC Meter Kick with a board 1, Bell, Meredith S,   21.46. 2,
Galeai, Cara M,    22.62. 3, Hensley, Rachel,   23.00. 4, Schweers, Megan,
   23.87. 5, Bailey, Dierdra R,   24.69.  6, Cohn, Quirina K,   24.83. 7,
Carver, Hannah,    25.75. 8, Caillouet, Claire,   26.02. 9, Nelson,  Dani
P,   26.18. 10, Harrington, Alexandra J,    26.74. 11, Glavy, Jena C,
28.11. 12, Sosa, Julia  M,   28.57. 13, Dailey, Megan E,   29.40. 14,
Brennan, Sarah D,   29.88. 15, Benton, Katie R,    35.18. 16, Wallace,
Michelle,   37.76.

Girls 11-12 100 SC Meter IM 1, Glavy, Jena C,   1:45.80. 2, Cohn, Quirina
K,    1:49.54. 3, Hensley, Rachel,   1:52.96. 4, Bailey,  Dierdra R,
1:53.19. 5, Bell, Meredith S,    1:57.52. 6, Harrington, Alexandra J,
1:58.81. 7, Nelson,  Dani P,   2:03.53. 8, Sosa, Julia M,    2:03.73. 9,
Schweers, Megan,   2:04.52. 10, Benton, Katie R,    2:15.37. 11, Brennan,
Sarah D,   2:43.57.

Girls 11-12 200 SC Meter IM 1, Galeai, Cara M,   3:33.31.

Girls 13-14 50 SC Meter Freestyle 1, Nichols, Dana R,   33.81. 2, Bailey,
Brianna M,    34.44. 3, Martin, Dlorah B,   34.86. 4, Schweers,  Mary,
34.96. 5, Thompson, Stephanie,    36.27. 6, Castillo, Michelle E,   36.80.
7, Cackovic, Hannah,    37.96. 8, Carver, Taylor,   41.41. 9,  Humpert,
Kim,   41.85. 10, Thompson, Rachel,    44.90. 11, Campbell, Marisa A,
46.51.

Girls 13-14 100 SC Meter Freestyle 1, Bailey, Brianna M,   1:20.07. 2,
Cackovic, Hannah,    1:21.73. 3, Castillo, Michelle E,   1:23.95. 4,
Thompson, Stephanie,   1:24.27. 5, Carver, Taylor,    1:29.44. 6,
Thompson, Rachel,   1:33.15. 7, Humpert,  Kim,   1:36.54. 8, Campbell,
Marisa A,    1:41.15. 9, Moreno, Gabi H,   2:09.09.

Girls 13-14 200 SC Meter Freestyle 2, Nichols, Dana R,   2:49.87. 3,
Martin, Dlorah B,    2:59.52. 6, Thompson, Rachel,   3:44.47.

Girls 13-14 50 SC Meter Backstroke 1, Thompson, Rachel,   49.36. 2,
Humpert, Kim,    55.49.

Girls 13-14 100 SC Meter Backstroke 1, Cackovic, Hannah,   1:31.80. 2,
Thompson, Stephanie,    1:36.83. 3, Bailey, Brianna M,   1:45.55. 4,
Moreno, Gabi H,   2:03.01.

Girls 13-14 50 SC Meter Breaststroke 1, Carver, Taylor,   50.79. 2,
Humpert, Kim,    59.12. 3, Moreno, Gabi H,   1:02.43.

Girls 13-14 100 SC Meter Breaststroke 1, Schweers, Mary,   1:35.85. 2,
Nichols, Dana R,    1:38.63. 3, Castillo, Michelle E,   1:45.68. 4,
Carver, Taylor,   1:51.65. 5, Martin, Dlorah B,    1:58.35.

Girls 13-14 200 SC Meter Breaststroke 1, Campbell, Marisa A,   3:44.47.

Girls 13-14 50 SC Meter Butterfly 1, Martin, Dlorah B,   42.51. 2,
Cackovic, Hannah,    46.83. 3, Bailey, Brianna M,   46.91.

Girls 13-14 100 SC Meter Butterfly 1, Schweers, Mary,   1:25.15. 2,
Nichols, Dana R,    1:42.65. 3, Campbell, Marisa A,   1:52.15.

Girls 13-14 25 SC Meter Kick with a board 1, Schweers, Mary,   20.02. 2,
Nichols, Dana R,    20.50. 3, Carver, Taylor,   22.31. 4, Martin, Dlorah
B,   22.87. 5, Castillo, Michelle E,   23.16.  6, Cackovic, Hannah, 23.49.
7, Thompson, Stephanie,    24.04. 8, Bailey, Brianna M,   24.19. 9,
Thompson,  Rachel,   25.51. 10, Campbell, Marisa A,    27.06. 11, Humpert,
Kim,   30.15. 12, Moreno, Gabi H,    42.61.

Girls 13-14 100 SC Meter IM 1, Moreno, Gabi H,   2:03.58.

Girls 13-14 200 SC Meter IM 1, Schweers, Mary,   3:09.36. 2, Castillo,
Michelle E,    3:24.04. 3, Thompson, Stephanie,   3:43.95.

Women 15-16 50 SC Meter Freestyle 1, Campbell, Libby P,   34.47. 2,
Wallace, Brittany M,    46.18.

Women 15-16 100 SC Meter Freestyle 1, Wallace, Brittany M,   1:44.93.

Women 15-16 50 SC Meter Breaststroke 1, Wallace, Brittany M,   1:01.79.

Women 15-16 100 SC Meter Breaststroke 1, Campbell, Libby P,   1:38.10.

Women 15-16 100 SC Meter Butterfly 1, Campbell, Libby P,   1:31.38.

Women 15-16 25 SC Meter Kick with a board 1, Campbell, Libby P,   22.73.
2, Wallace, Brittany M,    33.89.

Women 15-16 100 SC Meter IM 1, Wallace, Brittany M,   2:10.33.

Women 15-16 200 SC Meter IM 1, Campbell, Libby P,   3:11.26.

Women 35-39 100 SC Meter Freestyle 1, Bell, Terumi N,   1:26.54.

Women 35-39 200 SC Meter Freestyle 5, Bell, Terumi N,   3:11.25.

Boys 6 & Under 25 SC Meter Freestyle 1, Murphy, Jake,   42.65.

Boys 6 & Under 50 SC Meter Freestyle 1, Murphy, Jake,   1:46.19.

Boys 6 & Under 25 SC Meter Backstroke 1, Murphy, Jake,   45.56.

Boys 6 & Under 25 SC Meter Kick with a board 1, Murphy, Jake,   1:00.44.

Boys 7-8 25 SC Meter Freestyle 1, Nahrgang, Connor D,   28.80. 2, Murphy,
Justin,    32.11. 3, Blivin, Davis J,   57.19.

Boys 7-8 50 SC Meter Freestyle 1, Murphy, Justin,   1:13.77.

Boys 7-8 25 SC Meter Backstroke 1, Nahrgang, Connor D,   34.74. 2, Murphy,
Justin,    36.06. 3, Blivin, Davis J,   1:04.15.

Boys 7-8 25 SC Meter Breaststroke 1, Nahrgang, Connor D,   38.80. 2, King,
John N,    42.55. 3, Blivin, Davis J,   1:18.66.

Boys 7-8 25 SC Meter Butterfly 1, Nahrgang, Connor D,   40.74.

Boys 7-8 25 SC Meter Kick with a board 1, Nahrgang, Connor D,   34.95. 2,
Murphy, Justin,    36.74.

Boys 9-10 50 SC Meter Freestyle 1, Maunu, Kaito E,   42.08. 2, Glavy, Ryan
M,    49.16. 3, Johnson, Niko,   51.31. 4, Caillouet,  Garret,   53.70. 5,
Gettman, Aaron,   54.03.  6, Moreno, Nicolas X,   54.96. 7, Seegel,
Nicolaus,    57.35. 8, Curtis, Marshall,   1:01.31. 9, McFarland,  Parker,
   1:01.56.

Boys 9-10 100 SC Meter Freestyle 1, Martin, Harold B,   1:26.66. 2, Maunu,
Kaito E,    1:33.34. 3, Glavy, Ryan M,   1:45.92. 4, Caillouet,  Garret,
2:01.74. 5, McFarland, Parker,    2:07.28. 6, Johnson, Niko,   2:10.62. 7,
Harrington, Thomas C,    2:26.49. 8, Gettman, Aaron,   2:30.64. 9, Moreno,
Nicolas X,   2:33.11. 10, Curtis, Marshall,    2:46.75.

Boys 9-10 50 SC Meter Backstroke 1, Martin, Harold B,   46.89. 2,
Harrington, Thomas C,    1:02.13. 3, Seegel, Nicolaus,   1:07.77. 4,
Caillouet, Garret,   1:09.76. 5, Gettman, Aaron,    1:10.01. 6, Moreno,
Nicolas X,   1:10.62. 7,  Johnson, Niko,   1:11.08. 8, McFarland, Parker,
  1:14.32. 9, Curtis, Marshall,   1:16.89.

Boys 9-10 100 SC Meter Backstroke 1, Martin, Harold B,   1:42.38.

Boys 9-10 50 SC Meter Breaststroke 1, Harrington, Thomas C,   58.71. 2,
Glavy, Ryan M,    58.72. 3, Gettman, Aaron,   1:06.23. 4, Caillouet,
Garret,   1:19.52. 5, Curtis, Marshall,    1:21.80. 6, McFarland, Parker,
1:24.39.

Boys 9-10 100 SC Meter Breaststroke 1, Maunu, Kaito E,   2:12.42.

Boys 9-10 50 SC Meter Butterfly 1, Seegel, Nicolaus,   1:12.06.

Boys 9-10 25 SC Meter Kick with a board 1, Johnson, Niko,   28.23. 2,
Maunu, Kaito E,    29.45. 3, Gettman, Aaron,   29.80. 4, Caillouet,
Garret,   29.87. 5, Martin, Harold B,   30.39.  6, Glavy, Ryan M,   31.95.
7, Curtis, Marshall,    33.82. 8, Seegel, Nicolaus,   34.91. 9, Moreno,
Nicolas X,   44.97.

Boys 9-10 100 SC Meter IM 1, Martin, Harold B,   1:56.28. 2, Maunu, Kaito
E,    1:56.34. 3, Harrington, Thomas C,   2:01.42. 4,  Glavy, Ryan M,
2:13.11. 5, Seegel, Nicolaus,    2:30.87. 6, Moreno, Nicolas X,   2:32.88.
7,  Johnson, Niko,   2:36.26.

Boys 11-12 50 SC Meter Freestyle 1, Cackovic, Connor,   30.03. 2,
Cole-Fletcher, Simeon N,    32.86. 3, Wood, Kris S,   35.70. 4,  Castillo,
Timothy E,   36.96. 5, Hensley, Calvin,    40.85. 6, Armstrong, Richard T,
   44.97. 7,  Sisneros, Tyler A,   47.79.

Boys 11-12 100 SC Meter Freestyle 1, Cackovic, Connor,   1:06.06. 2,
Cole-Fletcher, Simeon N,    1:16.06. 3, Shultis, Bryan J,   1:27.18. 4,
Hensley, Calvin,   1:35.66. 5, Armstrong, Richard T,    1:40.56. 6,
Sisneros, Tyler A,   1:46.40.

Boys 11-12 200 SC Meter Freestyle 4, Castillo, Timothy E,   3:09.72.

Boys 11-12 50 SC Meter Backstroke 1, Wood, Kris S,   41.16. 2, Shultis,
Bryan J,    47.67. 3, Armstrong, Richard T,   52.94. 4,  Sisneros, Tyler
A,   1:00.61.

Boys 11-12 50 SC Meter Breaststroke 1, Castillo, Timothy E,   46.59. 2,
Wood, Kris S,    46.83. 3, Hensley, Calvin,   54.85.

Boys 11-12 100 SC Meter Breaststroke 1, Cackovic, Connor,   1:33.29. 2,
Castillo, Timothy E,    1:42.29. 3, Cole-Fletcher, Simeon N,    1:51.48.

Boys 11-12 50 SC Meter Butterfly  1, Hensley, Calvin,   55.56. 2, Shultis,
Bryan J,    1:01.36.

Boys 11-12 100 SC Meter Butterfly 1, Cackovic, Connor,   1:26.32.

Boys 11-12 25 SC Meter Kick with a board 1, Castillo, Timothy E,   22.36.
2, Cackovic, Connor,    23.14. 3, Armstrong, Richard T,   24.20. 4,
Hensley,  Calvin,   27.99. 5, Cole-Fletcher, Simeon N,    28.18. 6,
Shultis, Bryan J,   31.14. 7, Sisneros, Tyler A,    34.26.

Boys 11-12 100 SC Meter IM 1, Wood, Kris S,   1:31.83. 2, Cole-Fletcher,
Simeon N,    1:34.28. 3, Shultis, Bryan J,   1:48.06. 4,  Sisneros, Tyler
A,   2:12.14. 5, Armstrong, Richard T,    2:13.69.

Boys 11-12 200 SC Meter IM 1, Cackovic, Connor,   2:53.14.

Boys 13-14 50 SC Meter Freestyle 1, Sisneros, Zane,   31.76. 2, Wood,
Scott S,    33.93. 3, Brogan, Donovan M,   35.58. 4, Shultis,  Bradley N,
39.25.

Boys 13-14 100 SC Meter Freestyle 1, Sisneros, Zane,   1:13.93. 2, Wood,
Scott S,     1:17.80. 3, Brogan, Donovan M,   1:22.34. 4,  Shultis,
Bradley N,   1:24.35. 5, Walker, Justin,    2:55.06.

Boys 13-14 50 SC Meter Backstroke 1, Sisneros, Zane,   41.99.

Boys 13-14 100 SC Meter Backstroke 1, Sisneros, Zane,   1:34.77. 2,
Shultis, Bradley N,    1:52.89. 3, Walker, Justin,   3:11.48.

Boys 13-14 100 SC Meter Breaststroke 1, Brogan, Donovan M,   1:58.50.

Boys 13-14 100 SC Meter Butterfly 1, Wood, Scott S,   1:37.16.

Boys 13-14 25 SC Meter Kick with a board 1, Brogan, Donovan M,   20.95. 2,
Sisneros, Zane,    24.07. 3, Shultis, Bradley N,   26.99. 4, Walker,
Justin,   33.85.

Boys 13-14 100 SC Meter IM 1, Brogan, Donovan M,   1:48.02. 2, Walker,
Justin,    2:45.64.

Boys 13-14 200 SC Meter IM 1, Wood, Scott S,   3:13.31. 2, Shultis,
Bradley N,    3:27.95.

Men 15-16 50 SC Meter Freestyle 1, Wood, Josh R,   32.84.

Men 15-16 100 SC Meter Freestyle 1, Wood, Josh R,   1:16.43.

Men 15-16 100 SC Meter Breaststroke 1, Wood, Josh R,   1:37.09.

Men 15-16 25 SC Meter Kick with a board 1, Wood, Josh R,   24.26.

Men 17-18 50 SC Meter Freestyle 1, Mastriano, Rob,   30.79.

Men 17-18 100 SC Meter Freestyle 1, Mastriano, Rob,   1:09.83.

Men 17-18 50 SC Meter Breaststroke 1, Mastriano, Rob,   43.27.

Men 17-18 50 SC Meter Butterfly 1, Mastriano, Rob,   38.56.

Men 15-18 200 SC Meter Freestyle 1, Wood, Josh R,   2:46.41.

Men 30-34 50 SC Meter Freestyle 1, Bryant, John,   26.24.

Men 30-34 100 SC Meter Freestyle 1, Bryant, John,   58.24. 2, Kent, Matt,
  1:05.82.

Men 30-34 100 SC Meter Backstroke 1, Bryant, John,   1:10.50.

Men 30-34 50 SC Meter Butterfly 1, Kent, Matt,   32.75.

Men 30-34 100 SC Meter Butterfly 1, Bryant, John,   1:06.46. 2, Kent,
Matt,    1:14.05.

Men 30-34 25 SC Meter Kick with a board 1, Bryant, John,   18.28. 2, Kent,
Matt,    21.72.

Men 30-34 200 SC Meter IM 1, Kent, Matt,   2:58.90.

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Bell, Meredith  (11)  F
     59.69S        F #   8 Female Open 50 Fly
     43.10S        F #  14 Female Open 50 Free
     45.89S        P #  14 Female Open 50 Free
     44.99S        P #  22 Female Open 50 Back
     48.12S        F #  22 Female Open 50 Back

Cohn, Alexandra  (8)  F
   1:20.19S        F #  10 Female Open 50 Breast
   1:08.90S        F #  14 Female Open 50 Free
   1:10.28S        F #  22 Female Open 50 Back

Cohn, Quirina  (11)  F
     51.70S        F #  10 Female Open 50 Breast
     52.99S        P #  10 Female Open 50 Breast
     43.10S        F #  14 Female Open 50 Free
     44.29S        P #  14 Female Open 50 Free
     53.12S        F #  22 Female Open 50 Back

Cohn, Samantha  (10)  F
     51.40S        F #  10 Female Open 50 Breast
     39.80S        F #  14 Female Open 50 Free
     40.80S        P #  14 Female Open 50 Free
     44.99S        P #  22 Female Open 50 Back
     45.81S        F #  22 Female Open 50 Back

Cole-Fletcher, Ayana  (9)  F
     48.20S        F #   8 Female Open 50 Fly
     49.50S        F #  10 Female Open 50 Breast
     40.01S        S #  14 Female Open 50 Free
     40.20S        F #  14 Female Open 50 Free
     40.99S        P #  14 Female Open 50 Free

Cole-Fletcher, Simeon  (12)  M
     48.00S        F #   9 Male Open 50 Breast
     39.08S        P #  13 Male Open 50 Free
     40.81S        F #  21 Male Open 50 Back
   1:20.35S        F #  23 Male Open 100 Free

Hensley, Rachel  (12)  F
     55.30S        F #  10 Female Open 50 Breast
     38.99S        P #  14 Female Open 50 Free
     39.80S        F #  14 Female Open 50 Free
     40.69S        S #  14 Female Open 50 Free
     52.36S        F #  22 Female Open 50 Back

Martin, Dlorah  (14)  F
     35.30S        F #  14 Female Open 50 Free
     37.52S        P #  14 Female Open 50 Free
   1:32.80S        F #  16 Female Open 100 Back
     45.70S        F #  22 Female Open 50 Back
   1:19.21S        F #  24 Female Open 100 Free

Martin, Harold  (10)  M
     37.30S        F #  13 Male Open 50 Free
   1:33.70S        F #  15 Male Open 100 Back
     42.10S        F #  21 Male Open 50 Back
     43.91S        P #  21 Male Open 50 Back

Mastriano, Maddie  (9)  F
     50.99S        P #   8 Female Open 50 Fly
     42.70S        F #  14 Female Open 50 Free
     45.41S        S #  14 Female Open 50 Free
     47.25S        P #  14 Female Open 50 Free
   2:03.87S        F #  20 Female Open 100 Breast
   1:45.02S        F #  24 Female Open 100 Free

Maunu, Hana  (8)  F
   1:28.99S        F #  10 Female Open 50 Breast
   1:09.08S        F #  14 Female Open 50 Free
   1:19.00S        F #  22 Female Open 50 Back

Maunu, Kaito  (10)  M
     58.57S        P #   9 Male Open 50 Breast
     59.30S        F #   9 Male Open 50 Breast
   2:12.10S        F #  19 Male Open 100 Breast
   1:30.00S        F #  23 Male Open 100 Free

Schweers, Mary  (13)  F
     35.99S        F #   8 Female Open 50 Fly
     35.01S        F #  14 Female Open 50 Free
   1:37.61S        F #  20 Female Open 100 Breast

Schweers, Megan  (11)  F
     59.99S        P #   8 Female Open 50 Fly
     42.50S        F #  14 Female Open 50 Free
     47.59S        S #  14 Female Open 50 Free
     49.99S        P #  14 Female Open 50 Free
     53.12S        F #  22 Female Open 50 Back
   1:45.25S        F #  24 Female Open 100 Free

Shirriff, Ashley  (6)  F
   1:12.50S        F #  14 Female Open 50 Free
   1:11.15S        F #  22 Female Open 50 Back

Shirriff, Victoria  (9)  F
   1:07.00S        P #  10 Female Open 50 Breast
     46.75S        F #  14 Female Open 50 Free
     49.15S        P #  14 Female Open 50 Free
     49.70S        S #  14 Female Open 50 Free
     56.71S        F #  22 Female Open 50 Back
   1:49.99S        F #  24 Female Open 100 Free

Shultis, Bradley  (13)  M
   2:53.79S        F #   5 Male Open 200 Free
     39.99S        P #  13 Male Open 50 Free
     40.00S        S #  13 Male Open 50 Free
     40.30S        F #  13 Male Open 50 Free
   1:23.99S        P #  23 Male Open 100 Free
   1:25.12S        F #  23 Male Open 100 Free

Shultis, Bryan  (11)  M
     37.50S        F #  13 Male Open 50 Free
     47.91S        F #  21 Male Open 50 Back
   1:30.00S        F #  23 Male Open 100 Free

Wood, Josh  (15)  M
     46.27S        F #   9 Male Open 50 Breast
     33.36S        F #  13 Male Open 50 Free
     37.85S        P #  13 Male Open 50 Free
   1:35.58S        F #  19 Male Open 100 Breast
   1:17.29S        F #  23 Male Open 100 Free

Wood, Kris  (12)  M
     45.89S        F #   9 Male Open 50 Breast
     36.04S        F #  13 Male Open 50 Free
   1:14.58S        F #  23 Male Open 100 Free

Wood, Scott  (13)  M
     38.30S        F #   7 Male Open 50 Fly
     34.30S        F #  13 Male Open 50 Free
     38.15S        P #  13 Male Open 50 Free
   1:17.25S        F #  23 Male Open 100 Free

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        : /WINTER TRAINING CAMP QUALIFYING TIMES.xls
   Uploaded by : mathewluebbers <odst@...>
   Description : 04-05 Winter Training Camp Time Standards

You can access this file at the URL:
http://groups.yahoo.com/group/odst/files/WINTER%20TRAINING%20CAMP%20QUALIFYING%2\
0TIMES.xls

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

Regards,

mathewluebbers <odst@...>

We would like to remind you of this upcoming event.

MCCS WINTER LAP SWIM SCHEDULE

Date: Monday, December 6, 2004
Time: All Day

MCCS WINTER LAP SWIM SCHEDULE

Foster 25 (645-7554)
1100 to 1300 Mon through Fri

Kubasaki 50 (645-9190)
0500-0700 Tue through Fri
1100 to 1900 Tue through Sat & Holidays
1100 to 1900 Sat & Holidays
1300 to 1900 Sundays
Lap space is very limited from 1300-1530 Tue-Fri

Hansen 50 (623-4708)
1100 to 1300 Mon
0600 to 1900 Tue through Fri
1000 to 1900 Sat, Sun, & Holidays

Schwab 50 (625-2023)
0600 to 0800 Tue through Fri
1100 to 1300 Mon through Fri
1000 to 1900 Sat, Sun, & Holidays

http://www.heraldsun.news.com.au/common/story_page/0,5478,11525422%5E1702,00.htm\
l

SIX-year-old Melbourne boy Jack Marshall today became the youngest person in
the country to swim five kilometres non-stop.

The pint-sized dynamo completed the swim in two hours, 12 minutes and 17
seconds this morning at Melbourne's Paul Sadler Swimland at Narre Warren.
Marathon swimmer Tammy van Wisse, who was at the pool to support Jack's
swim, said he did it in "fine style".

"He did the first kilometre in 24 minutes, which is really good for a
six-year-old and, if you look at it this way, (Victorian Premier) Steve
Bracks did the Lorne Pier to Pub ocean swim in 27 minutes, so Jack's doing
really well," she said.

"He cruised along.

"He started fast and that was close to his best time for one kilometre, but
then he seemed to settle down and get into a rhythm.

"Who knows, in five years time he could be the youngest person to swim the
English Channel, he's certainly got that potential."

Jack, who has met his idol gold medal-winning swimmer Ian Thorpe, told Ms
van Wisse he had been thinking about his new baby brother Brock as he swam
the 200 laps.

"He said, 'I was thinking about Brock and wanted to show him how I could
swim'," she said.

While Ms van Wisse expected Jack would head home for a sleep, his mother
Tanya said by 2pm the bundle of energy was back in his bathers and heading
into his nanna's pool.

"That's not for laps though, that's just for a play," Ms Marshall said.

Jack's swim coincided with National Water Safety Week and Ms Marshall said
it was important for all parents to take their children to swimming lessons.

The Royal Life Saving Society, Australia reported this week 40 children
under six years of age had drowned in the 12 months from mid last year.

Jack's marathon swim will be submitted to the Guinness Book of World
Records.

For those of you familiar with USA Swimming Top-16 Based Time Standards
(B, BB, A, AA, etc.) this is nothing new. For those of you not familiar
with them... USA Swimming publishes sets of time standards for various
reasons. One of the reasons behind standards is their usefulness for
setting goals. They are also used to control the size of swim meets,
common with the JASF meets offered on Okinawa.  Each level has fewer
swimmers - as the standards get faster, less swimmers achieve them. Almost
every swimming federation in the world uses some form of stepped standards
within their system.

Standards can also be used to offer swimmers a general idea how they match
up with other swimmers in their age group (but raw times works better
within age-groups) and between age-groups. In a general sense they can be
used to compare swimmers in different age-groups with each other, but just
because a swimmer has "AAA" times as a 9-10 year old does not mean that
same swimmer will get "AAA" times as a 13-14 year old. There are several
reasons for this, including differing maturation rates, changing
interests, and even injuries.

You may notice that most of the top swimmers at the Tokyo JO meet are AA or
higher swimmers, while the qualifying times for that meet are often between "B"
and "BB". The Tokyo JO meet has a swimmers with various levels of swiming
ability. Just because a swimmer may not be in the highest level there, if they
make the time standard or are part of a relay that meets the standard, they
belong at the meet!

Bottom line - Time standards are great for goal setting (although our first set
of goals is Winter Training Camp and second is the JO meet), and something we
will discuss at one of our Tuesday dryland sessions. There are two swimmers on
the team with "A" times. I'd like more swimmers to reach that level.

Winter Training Camp Standards (sent in the latest newsletter - also
includes Tokyo JO Standards):
http://sports.groups.yahoo.com/group/odst/files/

Tokyo JO Meet Time Standards (ASCJ Boys or Girls Times):
http://www2.gol.com/users/bucsdave/SwimTeam/qualtime.html

USA Swimming Time Standards:
http://www.usaswimming.org/USASWeb/DesktopDefault.aspx?TabId=86&Alias=Rainbow&La\
ng=en

CURRENT ODST SWIMMERS THAT HAVE ACHIEVED "B" OR HIGHER SC METERS STANDARDS
AS OF 28 NOV 2004:

Bailey, Brianna  (13)  F
   50 Free  F    34.44S    B
  100 Free  F  1:20.07S    B

Cackovic, Connor  (12)  M
   50 Free  F    30.03S    AA
  100 Free  F  1:06.06S    AA
  200 Free  F  2:25.52S    AA
  400 Free  F  5:12.10S    A
  800 Free  F 11:51.48S    BB
  500 Free  F 21:50.26S    A
   50 Back  F    37.47S    BB
  100 Back  F  1:28.89S    BB
   50 Breas F    43.90S    BB
  100 Breas F  1:33.29S    BB
   50 Fly   F    35.30S    A
  100 Fly   F  1:24.82S    BB
  100 IM    F  1:23.22S    BB
  200 IM    F  2:53.14S    BB

Campbell, Libby  (15)  F
   50 Free  F    33.72S    BB
  100 Free  F  1:15.87S    B
  200 Free  F  2:47.98S    B
  100 Breas F  1:37.85S    B
  200 Breas F  3:30.29S    B

Castillo, Michelle  (13)  F
   50 Free  F    36.80S    B

Castillo, Timothy  (11)  M
   50 Breas F    46.59S    B
  100 Breas F  1:42.29S    B

Cohn, Samantha  (10)  F
   50 Free  F    36.70S    BB
  100 Free  F  1:30.57S    BB
  200 Free  F  3:11.07S    BB
   50 Back  P    44.99S    BB
  100 Back  F  1:42.08S    BB
   50 Breas F    51.40S    BB
  100 Breas F  1:51.72S    BB
   50 Fly   F    50.82S    B
  100 IM    F  1:41.24S    BB

Cole-Fletcher, Ayana  (9)  F
   50 Free  F    38.99S    BB
  100 Free  F  1:34.16S    B
  200 Free  F  3:30.48S    B
   50 Back  F    48.94S    B
  100 Back  F  1:51.83S    B
   50 Breas F    49.50S    BB
  100 Breas F  2:02.32S    B
   50 Fly   F    48.02S    B
  100 IM    F  1:42.13S    BB

Cole-Fletcher, Simeon  (12)  M
   50 Free  F    32.86S    BB
  100 Free  F  1:16.06S    B
   50 Back  F    40.81S    B
   50 Breas F    48.00S    B
  100 Breas F  1:46.19S    B

Galeai, Cara  (11)  F
   50 Free  F    33.96S    BB
  100 Free  F  1:19.40S    B
   50 Breas F    46.45S    B
  100 Breas F  1:41.26S    B

Galeai, Salina  (9)  F
   50 Free  F    40.34S    B
  100 Free  F  1:33.81S    B
  100 Breas F  1:54.82S    BB
  100 IM    F  1:46.78S    B

Glavy, Ryan  (9)  M
   50 Breas F    57.31S    B

Harrington, Thomas  (10)  M
   50 Breas F    58.71S    B
  100 Breas F  2:09.36S    B

Kauzlarich, Niki  (17)  F
   50 Free  F    32.71S    BB
  100 Free  F  1:10.96S    BB
  100 Back  F  1:24.23S    B
  200 Back  F  2:58.04S    B
  100 Breas F  1:38.80S    B
  200 IM    F  3:01.65S    B

Martin, Dlorah  (14)  F
   50 Free  F    34.17S    BB
  100 Free  F  1:19.08S    B

Martin, Harold  (10)  M
   50 Free  F    37.30S    BB
  100 Free  F  1:26.66S    BB
  200 Free  F  3:23.16S    B
   50 Back  F    42.10S    A
  100 Back  F  1:31.93S    BB
   50 Breas P    56.00S    B
  100 Breas F  2:07.49S    B

Mase, Tyler  (15)  M
   50 Free  F    32.05S    B

Mastriano, Maddie  (10)  F
   50 Free  F    42.52S    B
  100 Free  F  1:38.96S    B
   50 Back  F    51.69S    B
   50 Breas F    56.64S    B
  100 Breas F  2:03.87S    B
   50 Fly   F    50.23S    B
  100 IM    F  1:49.49S    B

Mastriano, Rob  (18)  M
   50 Free  F    30.79S    B
  100 Free  F  1:09.83S    B

Messer, Sabra  (10)  F
   50 Free  F    43.12S    B
   50 Breas F    54.85S    B
  100 Breas F  2:03.13S    B

Nichols, Dana  (14)  F
   50 Free  F    33.16S    BB
  100 Free  F  1:12.56S    BB
  200 Free  F  2:40.56S    BB
  400 Free  F  5:49.01S    B
  100 Back  F  1:31.52S L  B
  100 Breas F  1:37.02S    B
  200 Breas F  3:29.94S    B
  200 IM    F  3:11.36S    B

Schweers, Mary  (13)  F
   50 Free  F    34.62S    B
  100 Free  F  1:13.95S    BB
  200 Free  F  2:51.67S    B
  100 Breas F  1:35.85S    B
  100 Fly   F  1:25.15S    B
  200 IM    F  3:09.36S    B

Shultis, Bryan  (11)  M
   50 Free  F    37.00S    B

Sisneros, Zane  (14)  M
   50 Free  F    31.76S    BB
  100 Free  F  1:13.93S    B

Thompson, Stephanie  (14)  F
   50 Free  F    33.71S    BB
  100 Free  F  1:18.40S    B

Wood, Josh  (15)  M
   50 Free  F    32.00S    B
  100 Free  F  1:08.43S    B
  200 Free  F  2:32.06S    B
  400 Free  F  5:22.74S    B

Wood, Kris  (12)  M
   50 Free  F    33.65S    BB
  100 Free  F  1:14.58S    BB
  200 Free  F  2:50.76S    B
   50 Back  F    41.16S    B
   50 Breas F    45.89S    B
  100 Breas F  1:41.89S    B
  100 IM    F  1:31.83S    B
  200 IM    F  3:13.67S    B

Wood, Scott  (14)  M
   50 Free  F    33.93S    B

Issue 37

www.grrlAthlete.com – Improve performance, lose weight, get the athletic look
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Content
• ShapeShift: How to Stick to Your New Year’s Resolutions
• Training Female Athletes Efficiently with JP Catanzaro



ShapeShift: How to Stick to Your New Year’s Resolutions

Two of the most dreaded post-holiday tasks are assembling new electronics and
sticking to your New Year’s fat loss resolutions – especially when you have no
instruction booklet for the latter.

But now with ShapeShift, you have a step-by-step instruction booklet to lose
fat, get fit, and eat healthy. In fact, we dedicated two chapters to fat loss
nutrition in ShapeShift.

In ShapeShift’s nutrition chapters, author Rachel Cosgrove shows you:
• Nutritional strategies to burn your body fat, and reveal the long, lean look
underneath.
• Nutrition tools for a lifetime of optimal health and a lean athletic body.
• Nutrition 101 – everything you need to know about carbohydrates, protein, and
fat.
• How to boost your metabolism, strength and energy while improving your
physical appearance and self esteem.
• A successful case study application of ShapeShift nutrition for a typical
female client including a daily menu.
• What measurement that most women depend on, yet is totally irrelevant for fat
loss.
• A 5-step nutrition self-assessment.
• Rachel’s 8 nutrition rules.
• Tips on individualizing your nutrition needs.
• And her free bonus information on supplementation & nutrition for recovery.

ShapeShift is now available for our introductory price of only $37. Order
ShapeShift today and start developing the “Athletic Look” starting in your next
workout.
http://www.grrlathlete.com/x.pro/ModShop/ShowProduct/8388/

In addition to Rachel’s nutrition chapters, you also get chapters on:
• How to properly train your abdominals for the best results.
• Why aerobic training may be holding your fat loss efforts back.
• How to optimize cardiovascular training to maximize your fat loss results.
• The best training methods to get that rock-hard, fat-free look.
• Advice from the Best of the Best. Chapters by Alwyn Cosgrove, Rachel Cosgrove,
Bill Hartman, Mike Mejia, Stephen Holt, grrlAthlete.com, and CB Athletic
Consulting.

P.S. Order now and you’ll receive free shipping in North America and a Bonus
ShapeShift-for-Athletes Workout from Craig Ballantyne of CB Athletic
Consulting, Inc.
http://www.grrlathlete.com/x.pro/ModShop/ShowProduct/8388/



How to Train Efficiently: Part 3 – Training Female Athletes

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and
professional fitness and lifestyle consultant with a specialized honours
Bachelor of Science degree in Kinesiology and Health Science. He owns and
operates a private gym in Toronto, Ontario providing training and nutritional
consulting services and trains many women, from fitness models to
grandmothers.


GA: What are some exercises that are efficient for female athletic development?

JP:
If squats and deadlifts are the kings of lower body development, then dips and
chin-ups are the kings of upper body development. Unfortunately, you mention a
chin-up to a female and she'll respond with "No way!" The limiting factor is
perception - they perceive that they can't do it and sure enough, they won't do
it! It's a self-fulfilling prophecy.

Granted, the average number of chin-ups a female can perform is 0 (zero) but it
is definitely quite trainable as is the parallel-bar dip. These are two closed
kinetic chain exercises that will contribute significantly to female (and male
for that matter) athletic development. There is nothing more impressive, in my
opinion, than to witness a female rep out on these exercises with additional
loads.

I had the pleasure to meet Al Vermeil a couple of weeks ago. He had some
interesting comments regarding female athletic development. The first was that
females tend to land more upright than males - they should learn to land at a
30 degree trunk angle to reduce shearing forces on the knee. Women also get
more tendonitis due to low eccentric strength so they should concentrate on
this component.

In addition, Vermeil mentioned that neurologically, females tend to recruit the
quads before the hamstrings. They are inclined to be quad-dominant and are
better at front squats than back squats. Thus, women need to train hip
extension with pulls, RDL's, and reverse hypers for strength and activation.

There are many excellent athletic strength training programs out there. For
instance, Christian Thibaudeau has some neat routines with concentric,
eccentric and isometric emphasis while Joe DeFranco has some great stuff based
off the Westside system. I frequently employ Poliquin's 3-day split utilizing
undulating periodization (i.e. alternating between accumulation and
intensification phases) with my athletes. Variable recovery is built in to this
scheme and it works exceptionally well.

However, let me offer another aspect that is rarely considered. Women possess
about 40% to 60% of the upper body strength of men (relatively speaking, their
lower body strength is much closer). So a good approach is to use a 2:1
(upper:lower) ratio in training - in other words, sandwich one lower body
between two upper body exercises. Here's an example of a 3 day a week routine.

Day 1 - Mon
A1) Mid-Grip Chin-Ups  5 x 3-5 @ 50X0, 90"
A2) Back Squat  5 x 3-5 @ 50X0, 90"
A3) Close-Grip EZ-Bar Bench Press  5 x 3-5 @ 50X0, 90"
B1) Seated One-Arm Abducted Cable Row  4 x 4-6 @ 32X0, 75"
B2) Suitcase Deadlift  4 x 4-6 @ 32X0, 75"
B3) Lying Dumbbell Semi-Supinated Press  4 x 4-6 @ 32X0, 75"
C1) Bent-Over EZ-Bar Supinated Row  3 x 8-10 @ 20X0, 60"
C2) Ab Rollout  3 x 8-10 @ 20X0, 60"
C3) Standing One-Arm Dumbbell Press  3 x 8-10 @ 20X0, 60"

Day 2 - Wed
A1) Parallel-Bar Dip  5 x 3-5 @ 50X0, 90"
A2) Sumo-Style Deadlift  5 x 3-5 @ 50X0, 90"
A3) Lean-Back V-Bar Sternum Pulldowns  5 x 3-5 @ 50X0, 90"
B1) Incline Bench Press  4 x 4-6 @ 32X0, 75"
B2) Saxon Bend  4 x 4-6 @ 32X0, 75"
B3) Standing Cuban Press  4 x 4-6 @ 32X0, 75"
C1) Reverse Cable Woodchops  3 x 8-10 @ 20X0, 60"
C2) Barbell Back Step-Ups  3 x 8-10 @ 20X0, 60"
C3) Swiss Ball Push-Ups  3 x 8-10 @ 20X0, 60"

Day 3 - Fri
A1) Bent-Over Pronated Row  5 x 3-5 @ 50X0, 90"
A2) Bulgarian Dumbbell Split Squat  5 x 3-5 @ 50X0, 90"
A3) Swiss Ball California Press  5 x 3-5 @ 50X0, 90"
B1) Horizontal Wide-Grip Pull-Ups  4 x 4-6 @ 32X0, 75"
B2) One-Legged Romanian Deadlift  4 x 4-6 @ 32X0, 75"
B3) Standing Military Press  4 x 4-6 @ 32X0, 75"
C1) Standing Semi-Stiff-Arm Pulldowns  3 x 8-10 @ 20X0, 60"
C2) Upper Russian Twist  3 x 8-10 @ 20X0, 60"
C3) One-Arm Dumbbell Cobra  3 x 8-10 @ 20X0, 60"

Let's examine this program for a second. This is a conjugate system that trains
various motor qualities simultaneously - it covers all three methods of maximal
(the "A" exercises), dynamic (the "B" exercises) and repeated (the "C"
exercises) efforts that are necessary to build strength according to Vladimir
Zatsiorsky. For personal trainers, this is a good approach to take with female
clients who wish to strengthen their upper body but are concerned that their
thighs may get bigger.

If we take Day 1, for example, you'll notice some interesting points:

- All exercises can be performed in a simple weight room - no special equipment
is necessary
- The sequence is such that only one piece of apparatus is used in any tri-set
your athlete does not have to be skilled or proficient in Olympic weightlifting

- There is an even volume of pushing and pulling movements for the upper body
- The body is hit in multiple planes - there's greater emphasis on sagittal, of
course, but stability is required in the frontal plane during the suitcase
deadlift and the standing one-arm db press, and in the transverse plane during
the seated one-arm cable row
- Different grips and stances are used throughout
- The plyometric effect is dissipated somewhat during the "B" exercises with the
2 second pause yet greater during the "C" exercises to train different strength
qualities
- All concentric actions are performed in an explosive manner - the weight may
not move explosively particularly during the maximal effort "A" exercises, but
the intent should always be fast (cue "speed")

If your athlete is capable, use some Olympic lifts (in fact, females are easier
to coach the Olympic movements since they are not interested in "big arms") ...
or substitute the snatch podium deadlift, reverse hypers, glute-ham-gastroc
raises, lunges, etc. for lower body exercises ... perhaps use chains, eccentric
hooks, or bands (actually the bands are a useful tool if your athlete has
difficulty performing chin-ups or dips) ... maybe you're not a fan of the Swiss
ball whatsoever, so dump it (or pierce it if you like!) Again, many options are
available.

And one last thing: Sport specific means on the field. Train the quality of
strength in the weight room.


About the Author
For additional information about JP and his services, visit his website at
www.BodyEssence.ca or call 416-292-4356.



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
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grrl@...

ASCJ Winter Junior Olympic Championship  12-Mar-05 to 13-Mar-05
QUALIFIED SWIMMERS AS OF 11/30/2004:

FEMALE
8 & Under
Carlin, Alicia

9-10
Cohn, Samantha (PCS in Dec '04)
Cole-Fletcher, Aya
Galeai, Salina
Mastriano, Maddie
Messer, Sabra

11-12
Bailey, Dierdra
Bell, Meredith
Galeai, Cara
Hensley, Rachel

13-14
Bailey, Brianna
Cackovic, Hannah
Castillo, Michelle
Martin, Dlorah
Nichols, Dana
Schweers, Mary
Thompson, Stephani

15-18
Campbell, Libby
Kauzlarich, Niki

MALE
9-10
Martin, Harold

11-12
Cackovic, Connor
Castillo, Timothy
Cole-Fletcher, Sim
Shultis, Bryan
Wood, Kris

13-14
Sisneros, Zane
Wood, Scott

15-18
Mase, Tyler
Mastriano, Rob
Wood, Josh

SWIM MEET SATURDAY 11 DECEMBER AT THE FOSTER 25M POOL, 0700 WARM-UP

Workout #9848 - Monday, 06 December  2004
======    ======================================
1 x 400 on 7:00 drill swim mix
4 x 150 on 3:00 pull, mix speed
8 x 75 on 2:15 Kick fast/mod/fast @ 25
              ----- Group Up -----
4 x 25 on 1:00 FAST!!!
1x{4 x 50 on 1:15 Fastest Average Pace
   {2 x 100 on 2:00 Fastest Average Pace
   {1 x 200 on 3:30 Fastest Average Pace
   {2 x 100 on 2:00 Fastest Average Pace
   {4 x 50 on 1:15 Fastest Average Pace
   {1 x 50 on 2:00 Loosen
   {1 x 200 on 4:00 Race Effort
1 x 100 on 4:00 Loosen
3,050 Meters

Workout #9851 - Tuesday, 07 December  2004
====== =======================================
1 x 600 on 11:00 25 DRILL + 75 SWIM
1 x 500 on 15:00 KICK FAST/EZ @ 50
6 x 100 on 1:45 PULL DESC 1-3, HOLD DPS
           ***** GROUP UP *****
4 x 25 on 1:00 max speed
1 x 25 on :30 LOOSEN
3 x 100 on 2:00 DESC 1-3
1 x 25 on :30 LOOSEN
3 x 100 on 1:50 DESC 1-3
1 x 25 on :30 LOOSEN
3 x 100 on 1:40 DESC 1-3
1 x 25 on :30 LOOSEN
3 x 100 on 1:30 DESC 1-3
1 x 100 on 4:00 LOOSEN
3,200  Meters

Workout #9854 - Wednesday, 08 December  2004
======    ==============================================
8 x 50 on 1:30 KICK Desc 1-4
1 x 700 on 13:00 Mix drill and swim and speeds
2 x 300 on 6:00 PULL, MIDDLE 100 FAST
              ))))) GROUP UP (((((
10 x 25 on :30 Max # in 5' on 10-15" rest
2x{1 x 600 on 9:30 Fast Pace
   {2 x 300 on 5:15 Hold Pace
   {1 x 150 on 3:30 100 max speed, 50 easy
4,650  Meters

Workout #9857 - Thursday, 09 December  2004
====== =============================================
6 x 100 on 1:50 drill/easy/mod/fast @ 25
1 x 500 on 15:00 choice kick, mix speeds
1 x 600 on 12:00 pull as 300+200+100@10s rest
           ##### Group Up #####
8 x 50 on 1:00 fastest possible speed
1 x 25 on 1:00 loosen
8 x 50 on 1:15 fastest possible speed
1 x 25 on 1:00 loosen
8 x 50 on 1:30 fastest possible speed
1 x 100 on 4:00 loosen
3,050  Meters

Folks, I know none of you exceed the speed limit, but please be aware of a
new, reduced speed near the McDonalds gate on Foster (often used to access
the Kubasaki 50m pool).

We would like to remind you of this upcoming event.

Saturday practice on 4 Dec @ F25

Date: Saturday, December 4, 2004
Time: All Day

Due to a power outage, the Saturday AM practice on 4 December
will be held
at the 25m Pool 0730-0930

We would like to remind you of this upcoming event.

Saturday Swim Practice - Masters and Advanced Youth

Date: Saturday, December 4, 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,
06 Nov, 27 Nov, or 11 Dec due to swim meets.