It takes approximately 50 volunteers to run a swim meet. All of our families are expected to volunteer for a “job” at our home meets. If an announcement is made that more volunteers are needed, please volunteer early. Meets can’t start until all positions are filled, and a late start means a late night finish. All jobs are very easy, and only a few need training, click here for a description of available volunteer positions. It’s a fun way to get to know other swim team parents.
This year we are implementing Volunteer Incentives!! Remember that each family is required to work 4 volunteer jobs throughout the season. For EVERY JOB you sign-in & complete, you will receive one raffle ticket. The more you volunteer, the more raffle tickets, the more chances to win!!
Meets
Contact Catherine with any questions
- Well fitting goggles.
- Swimsuit (one-piece for girls, please no board shorts for boys. Board shorts make your swimmer have to work much harder).
- Dry towel.
- Something warm to change into after practice on cold or windy days.
- Pull Buoy- can be purchased for about $10 at pool/sporting goods stores. Used in some swim drills. We recommend the TYR brand or for very small swimmers, the Speedo Junior.
Anyone who has fins their swimmer has outgrown, please donate them to the team.
The Orcas are a summer family. We spend many hours together by the pool helping out and supporting our kids. We have tons of fun together, swimming, age group parties, movies, and meets. Plus we get to enjoy one of the nicest pool facilities in town.
- Most important: Swim Suit, Goggles, & Team Cap
- Towels—pack at least two
- Something to sit on for you & your swimmer
- Healthy food & snacks
- Water and sports drinks
- Non-digital activities, board or card games
Hydration.
Ironically, as you swim in water, your body requires more of it. In fact, dehydration can sap your performance. Stay hydrated by drinking water, consuming a diet high in fruits and vegetables that naturally contain a high water percentage, and swigging other healthy fluids throughout the day. The best measure of hydration is the color of your urine, which should be pale yellow.
Choose carbs wisely. Carbohydrates are an important part of any athlete’s training. Carbohydrates are the primary fuel source for moderate to high intensity activity. They assist with muscle repair, muscle preparation, and of course, performance.
Before, during, and immediately after practice/meets, simple carbs are best.
The rest of the time you should focus on complex carbs. These carbs break down more slowly, keeping blood sugar steady over time
Eat quality proteins.
Consuming reasonable amounts of protein — about 15 grams for a 160-pound person — two to four hours before a workout can help your muscles recover after training. Choose nutrient-dense sources of protein, such as eggs, milk, chicken, pork, nuts, fish, beef, and soy.
Stay balanced.
We all need a well-balanced diet to cover our nutritional bases. Your everyday diet should consist of complex carbs, lean meats, dairy, and plenty of fruits and vegetables.
Immediately following a workout, you can replenish your body and prime yourself for recovery by eating meals or snacks that contain a ratio of 3 to 4 grams of carbs for every 1 gram of protein. Replenish within 15 minutes of workout/training completion. For example, a 1 gram protein profile is an 8 ounce serving of low-fat chocolate milk.