fast times - Foothill AquaSharks Swim Team

FAST TIMES
Newsletter Date 10/16/15
Issue 15
A newsletter for the Foothill Aquasharks Swim Team (FAST)
In this issue, read an exclusive article (written by our own John Pellegrini) about “Swimmer
Shoulder”, a common swim injury.
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Meessssaaggeess ffrroom
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Cooaacchheess::
Be sure to cast your vote for the “Guess the Swimmer” article (page 2). The first correct guess will
receive a Starbucks gift card!
It's that time in our training again
where we're going to start working
really hard! Sets are going to get
longer and more intense. Make sure
that you hydrate and eat before and
after practice.
SWIM PARENTS – The Winter Practice Schedule is listed at the end of the newsletter.
The Spooktacular was a great meet
and this weekend we have the SASO
meet. This meet is all about trying
to get as close as possible to those
best times (and maybe we will have
some bests!), really working those
starts and finishes, and just having
fun enjoying the sport of swimming.
I can't wait to see you all there!
So. SF Aquatics C/B/A+ Swim Meet (Pacifica, CA)
FAST recently competed in Pacifica at the South San Francisco Aqautics swim
meet. 25 swimmers from our team made the trek for the two-day event. This was
the first meet in the team’s short course schedule and proved a great opportunity
to kick off the season right. In the end the meet seemed (especially with the
unusually warm coastal weather) a nice way to ease into the season, no better
depicted than in this picture showing the Seniors in deep mental nirvana,
prepping themselves for the meet ahead.
CCA Spooktacular Swim Meet (Roseville, CA)
Coach Julia
The first weekend of this month, the team made the short jaunt to the Roseville Aquatic Center for the annual
Spooktacular meet, hosted by California Capitol Aquatics (CCA). Always a crowd pleaser and well attended,
FAST had 38 swimmers attending, including some of our Splash* and new team member swimmers** for their
first meet. Several swimmers++ had great individual performances, setting new PR’s in all the events they
competed in.
Senior Swimmers (23 total)
“Train hard, race easy.”
Age Group Swimmers (15 total)
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Amalie Claus-Udarbe++
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Ashley Davis*
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Daniel Feldman
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Jack Gatto*
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Eve Harm++
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Avi Mahajan++
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Reese McPherson*
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Nishka Modi
•
Kyle Pellegrini
•
Sanjana Pethe**
•
Christopher Ranlett
•
Sarah Ranlett
•
Naina Rao
•
Andrew Xia++
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Trai Xiong
Tyrone Shoelaces
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Annnnoouunncceem
meennttss::
Board meeting Tuesday, Oct. 20,
5:45pm @ the Vista HS Pool
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Isaiah Arnez
Mary Arnez
Olivia Garrison**
Jack Gillespie++
Cris Gore
Morgan Gore++
Jonah Harm
Hannah Joseph
Mckenna Harrop-St. John
Ally Jeffers
Mason Jeffers
Samantha Kapphahn
Evan McCormick
Kylie McCormick
Ethan Parkert**
Akshay Rao
Divya Rao
Anna Roehrs
Lauren Roehrs
Sinchana Shivaprasad++
Gary Thomas
Jasmine Williams
Mathais Xiong++
Swimmer Messages
Swimmers,
Parent Messages
Parents,
Is there a swim article you’d like to read about? Got a funny swim Do you have a positive experience about the team that you’d like to
story or cartoon you’d like to see printed in the Newsletter? Well, share with the world (or at least those that view the FAST
let us know so we can make this Newsletter even more awesome  webpage)? If so, please feel free to pass on the message so that it
may be posted as a “testimonial” on our webpage. THANK YOU!
Page 2 of 4
FAST TIMES
Short Course Winter Timeline (October – January)
RELAX, SWIM
BREAK! Better
ask Coach first ..

San Diego here we come!
Easy on the turkey!
October
Spooktacular
(Roseville)
10/2 – 10/4
November
SASO BB +/(Fairfield)
10/16 – 10/18
SMST Gobbler
(Folsom)
11/20– 11/22
December
CRA Invitational
(W. Sacramento)
12/04 – 12/06
Guess the Swimmer
?
Where were you born?
I was born in Sacramento,
CA.
Photo: Wikipedia
Swim History Tidbit
The 1st tech-suit?
In 1907, the swimmer Annette
Kellerman from Australia visited
the United States as an
"underwater ballerina", a version
of synchronized swimming
involving diving into glass tanks.
She was arrested on a Boston
beach for indecent exposure
because her swimsuit showed
arms, legs and the neck, a
costume she adopted from
England,[1] and which was similar
to men's swimsuits of the time.
Later she changed the suit to
have long arms and legs and a
collar.
What is your shoe size?
My shoe size is a 7 1/2.
January
SI Imperial Champs
(San Diego)
12/19 – 12/21
(How well do you know your teammates?)
What animal do you think you
most resemble?
I most resemble a lizard.
What is the most unusual thing
that you’ve done?
I travelled across the country with
my cat.
What song is at the top of your
playlist?
“Africa” by Toto
Swim Speak
(What did Coach just say?)
“LSC”
(Local Swimming Committee)
Local Swimming Committees, are the 59
local governing bodies, distributed
throughout the States that are responsible for
organizing, supporting and governing USA
Swimming's (2,800+) swim clubs. As shown
(in the figure), the geographic boundaries for
the LSC’s can cross state borders.
In California, there are five active LSC’s,
Central California, Pacific, San Diego
Imperial, Sierra Nevada, and Southern
California.
Swimmers, ALL your
hard work counts!
Do you think you
know this swimmer?
The first correct guess
will receive a $5
Starbucks gift card!
(ONE guess per person)
If you’d like to be the next
“mystery” swimmer let us
know.
Send responses to
cudarbe@hotmail.com
Page 3 of 4
FAST TIMES
Swimmer Health - (Swimmer Shoulder – Part I)
Swimmer’s Shoulder is a term that is used broadly to describe pain in and around the shoulder in association with swimming
activities. Over 1/3 of top level swimmers experience shoulder pain (source Physioworks). Let’s take a closer look at the shoulder
and first start with what brings people into my office…PAIN! Pain tells us that there is a problem but it doesn’t exactly give us a
diagnosis. Recognizing the mechanism of injury is the first step in the evaluation process. When did the swimmer start to notice
pain? Was it traumatic or did the pain gradually get worse over time?
As I see more athletes with shoulder pain, I have also noticed a distinct pattern of accumulative stress that affects the shoulder.
Some specialists argue that year round sports contribute to these types of injuries and there are several studies that seem to point
in this direction. But how do I help the athlete that enjoys year round swimming? My first advice is to get a professional
diagnosis if you or your athlete is complaining of shoulder pain. However, it helps to understand the progression of accumulative
shoulder injury so that preventable measures may be taken. The front (anterior) portion of the shoulder takes the “brunt” of work
with swimmers that are consistently swimming yardage throughout the year. Some people make mention of the round forward
sloping shoulder that swimmers seem to develop over time. Many swimmer’s end their careers because of chronic shoulder pain.
First we have to understand that our bodies adapt to stress. Think of a blister that develops as we shovel dirt during our weekend
warrior projects. Eventually this blister turns into a caulis as our body prepares for the stress that it is under. The shoulder
undergoes a similar response to stress. As the swimmer continues to accumulate stress on the shoulder they may develop
significant pain or achiness in the shoulder with use. In more severe cases the swimmer may not be able to sleep on their
shoulder. A common diagnose for swimmer’s shoulder is tendonitis, bursitis, etc. The pain may subside with a little rest but why
does it come back again and again? It is quite common to develop a type of callus formation in the shoulder called fibrotic tissue
formation. The continued buildup of this tissue (collagen) may lead to more complicated shoulder problems later down the road
such as capsulitis, or impingement syndromes and ultimately loss of shoulder movement.
Preventing “swimmer’s shoulder “or accumulative injuries to the shoulder can be accomplished by implementing some simple
exercises and increasing the flexibility of the shoulder with specific stretching techniques. Have you ever noticed how flexible
Michael Phelps is just before his race as he wraps his arms completely around his body? The large powerful muscles that are
commonly used with swimmers must be balanced by the smaller muscles of the shoulders such as the Teres Minor and
Infraspinatus. The anterior serratus muscle also helps to balance the larger muscle groups. A simple tool that should be part of
every swimmer bag is rubber tubing. I would recommend inserting these exercises into your swimmers daily practice routine.
Here is a tubing exercise that can be performed after each practice.
Figure A
Figure B
External rotation exercise*: Starting from position in Figure A, slowly externally rotate (keep your elbow at your side at 90
degrees – use towel to stabilize arm) through your full range of motion as shown in Figure B. The tension of the tubing can be
modified by increasing your tubing distance from the door before performing the exercise. The tension should allow for three sets
of 15-20 repetitions. (*Consult your physician if you are experiencing any discomfort or have a prior injury.)
Have fun and just keep swimming!
John Pellegrini, D.C.
Dr. John Pellegrini, D.C. is a Folsom-based sports chiropractor. He spent 8 years as the San Francisco
49ers team chiropractor and trained under a USC Orthopedic professor. He specializes in sports
rehabilitation and ergonomic training. Visit jpsportsdoc.com for more information.
Page 4 of 4
FAST TIMES
FAST SWIM TEAM
Vista Del Lago High School
Folsom, CA 95630
900 Palmer Circle
Folsom, CA 95630
PHONE:
(916) 716-SWIM
E-MAIL:
Photo: CClaus
president@foothillaquasharks.com
Do you have some swim meet/team photos (marooned in your phone) from
the last meet?
H
STT..
AS
Heellpp ssuuppppoorrtt FFA
Place your ad HERE!
If so, help make this Newsletter even more awesome  by forwarding them on…..
cudarbe@hotmail.com
Note to Readers:
This newsletter is produced for the Foothill Aqua Sharks Swim Team, its Parents, and Fans. Please
feel free to contact us with any corrections and comments.
We also welcome ideas for news articles and information that would be helpful in making FAST a
team where swimmers (and parents) can thrive and enjoy the wonderful sport of swimming.
We’re on the Web!
See us at:
www.foothillaquasharks.com
www.facebook.com/foothillaquasharks
Fall Practice Schedule (August – December)
Splash Group:
Monday thru Friday –
4:45pm-5:30pm
Age Group (Beg./Int.):
Monday thru Friday 5:30pm-7:30pm
Senior Group: Coach Tim
Monday thru Friday –
4:30pm-5:30pm
Monday thru Friday 5:30pm-7:30pm
Age Group (Adv.):
Saturdays –
9am – 11am
Monday thru Friday –
6:00pm-7:30pm
Photo: CUdarbe
Pre Senior Clinic:
9/12, 9/26, 10/10, 10/24,
10/31, 11/07, 11/28