Recipe of the month: 
Peanut butter and Raisin Sandwich 
(self explanatory!)

Snacks for good Swimming...

Make sure you eat well all the time especially before a meet, eat a full meal the night before you compete , rich in carbohydrates…pasta, pizza, fruit.

Drink plenty of fluids especially before and after workout….water, diluted juice, banana shake ,V-8

MOST IMPORTANT: EAT A WIDE VARIETY OF FOODS AND SEARCH FOR AND EAT FOODS YOU LIKE…IT CANT HURT TO TAKE A VITAMIN AND OVER DRINK YOUR BODY WILL GET RID OF ANY THING YOU DON'T NEED!!!!!

Please bring food and drink for after workout if you have a long ride home... you should snack 15-30 minutes after workout to replenish your energy and replace you body sugars (glycogen)

REMEMBER , YOU MUST NOURISH YOUR BODY IF YOU WANT IT TO PERFORM FOR YOU AND GET STRONGER.   MUSCLE CAN NOT GROW BY ITSELF,  IT NEEDS YOUR HELP!

POOL SAFETY:

Pool safety is brought about by respect... for your coach, your parents, your team mates and your practice facility. 
You should all have an awareness of the people around you,  the conditions present, wet deck, locker room, stairs,  etc. 
We are a growing team.  The importance of safety cannot be over emphasized. 
As new people join us,  they must learn our rules... from their teammates' examples as well as directions. Discipline plays an important role within our team. Without it we would not be able to accomplish our goals. To better understand this let me list some of my expectations: 

NO DIVING IN SHALLOW WATER.
NO HORSEPLAY ON THE DECK.
NO HORSEPLAY IN THE LOCKER ROOMS. 
NO PUSHING.
NO JUMPING IN THE WATER NEAR SOME ONE ELSE. 
NO JUMPING OFF BLEACHERS,  
BENCHES,  OR OTHER OBJECTS. 
IF THERE IS A QUESTION OR A DOUBT...
THE ANSWER IS NO. 

I DO NOT WANT TO HEAR reports about these activities or see them committed by our team members, 
THEY JEOPARDIZE OUR POOL AND OUR SWIMMERS SAFETY.

These rules stand for our members at workout and at meets.

I will NOT tolerate these (mis)behaviors. 
Please set good examples for others to follow
and no one will get hurt. 
RESPECT YOUR TEAM, YOUR COACH, 
YOUR FAMILY, AND YOUR POOL. 
Thank You.