SUGARWOOD STINGRAYS

• Be on time.
• Always do your best.
• Treat others the way you would like to be treated – cheer for your teammates!
• During practice, allow others to pass you in your lane.
• Respect other swimmers’ personal property.
• Always listen to your coach – be quiet when your coach is talking to you.
• Ask questions if you do not understand.
• Never get out of the pool without permission.
• Eat a good, balanced diet, and get at least 8 hours of sleep per night.
• If you have a problem with a teammate or with the practice, talk to the coach first.
• If something is wrong (e.g., your leg hurts, you have an ear ache) tell the coach before practice.
• If you know in advance that you will not be at practice, let the coach know.
• Do not sit on the lane ropes or run on the pool deck.

Pre-Meet Preparations

• Get a good night’s sleep
• Stay out of the sun prior to a meet
• Conserve energy by not engaging in other sports

What to eat before a swim meet

• Best Foods: Pasta, cereals, bagels, breads, fruits, and vegetables. These are out of the stomach in 2 hours. If these foods are eaten more then 3 hours before swimming they can provide energy in time for the race.
• Worst Foods: Fatty foods like potato chips, doughnuts, french fries, danishes, and proteins like peanut butter, any meat or fish. All these foods are slow to digest, will be in the stomach for many hours, and will rob muscles of blood in order to digest the food.
• During the Meet: Bananas, crackers, plain toast (no butter), all in modest amounts. Water, Propel, Powerade, Gatorade or equivalent are necessary throughout the meet. Lack of liquids will affect your performance even before you feel thirsty.