Handbook

Monocacy Aquatic Club

Team Handbook








Table of Contents


 

Introduction


Welcome to the Monocacy Aquatic Club (MAC). This handbook
provides information about the MAC swim team and the sport of swimming
in general.


The Monocacy Aquatic Club is a year round swimming program,
dedicated to advancing the sport of swimming. Since 1976, MAC has
provided a program for all swimmers who wish to improve their swimming
skills by training year round. Our coaching staff has developed a
program that provides each swimmer with the required skills and
conditioning to be successful at any level of swimming. The skill level
of MAC swimmers ranges from the noncompetitive swimmer who is just
learning to swim up to and including swimmers who are competing at a
national level.


Competitive swimming is a wonderful activity for everyone, and
is a sport in which the entire family can be involved. The competitive
philosophy at MAC is to allow swimmers to set goals for themselves and
then compete against their own past performances to achieve these
goals. With this approach, swimmers learn self-motivation to achieve
their goals and personal pride once their goals are reached. These
qualities produce a positive influence on their character, schoolwork
and other activities. A high percentage of MAC swimmers continue to
make their school's honor roll. MAC is very fortunate and proud to
provide a program that plays such a positive role in children's lives.


Objectives
of MAC


The objectives of the Monocacy Aquatic Club include the
personal, physical, and competitive development of its swimmers,
community involvement, and state, regional and national involvement.
They are:


  • To provide an opportunity to participate in a sport that
    allows development of social and personal skills that will be used for
    a lifetime.
  • To promote physical fitness, proper conditioning and good
    health habits.
  • To assist our youth in the development of good
    sportsmanship, personal pride, positive self-image, team participation,
    self discipline, and responsibility.
  • To provide training and facilities that allow young
    athletes to reach their maximum swimming potential.
  • To provide a training program that will allow competitive
    swimmers to advance to all levels of competition through United States
    Swimming.
  • To support and advance Maryland Swimming, Inc. by being
    actively involved in the competitive and administrative levels.
  • To support the United States Swimming Eastern Zone through
    occasional travel meets, Long Course Zone meets, local Sectional meets
    and Eastern Zone administrative involvement.
  • To be involved in the United States Swimming Convention,
    future Junior Championship meets and the National Championship meets.

Team
Philosophy


Team functions, fundraisers, and swim meets all bring
swimmers, parents and coaches together to provide an atmosphere of
cooperation, unity and stability during the crucial years of a
swimmer's development. Athletic programs provide valuable lessons on
many practical levels such as teamwork, sportsmanship, winning, losing
and dedication to task. Through the Monocacy Aquatic Club, swimmers
learn self-discipline, build self-confidence and develop qualities that
enable them to become responsible adults and productive citizens.


A Monocacy Aquatic Club swimmer should understand that
membership and participation on the MAC swim team is a privilege and
not a right. Both swimmers and parents must abide by all rules,
policies and procedures as set forth by the coaches and Board of
Directors. Swimmers must be respectful and accountable for personal and
MAC property whether at home or away. Swimmers should demonstrate a
sense of loyalty and pride by maintaining high academic standards and
by participating in all MAC functions. Swimmers should demonstrate high
standards by showing an exemplary attitude and positive work habits,
and be aware that, as a member of MAC, their actions are a reflection
of their family, community and the Monocacy Aquatic Club.


MAC
Accomplishments


MAC is proud of the goals that its swimmers have accomplished
over the years. These accomplishments could only have been realized
through the hard work of the athlete, the dedication of the family and
all of the volunteer efforts by the members of MAC who work so hard to
provide an environment for the continued growth and success of MAC
swimmers. Those accomplishments include:

  • Since 1984, MAC has had at least one swimmer representing
    the team at the Sectional or Senior National level.
  • MAC swimmers have achieved over 15 Junior National Time
    Standards since 1984.
  • MAC is the only Frederick County team to have swimmers
    achieve the National Age-Group Top 16 List.
  • MAC is the only Frederick County team to have swimmers
    achieve Olympic Trial Qualifying Times.
  • MAC is the only Frederick County team to have a swimmer
    achieve a World ranking.
  • MAC swimmers have achieved more state records than any
    other team in Western Maryland.


United
States Swimming


MAC and its swimmers are members of United States Swimming
(USS) which is the national governing body for amateur competitive
swimming programs in the United States. Based in Colorado Springs,
Colorado, at the Olympic Training Center, USS staff interact with
fifty-nine Local Swimming Committees (LSCs), and athletes, coaches and
volunteers at all levels, to provide a variety of services to almost
300,000 registered athletes, 20,000 non-athletes, and more than 2,500
swim clubs.


USS is responsible for establishing rules and regulations,
conducting national championships, providing educational programs,
services, and training for USS certified coaches, disseminating safety
and sports medicine information, selecting competitors to represent the
United States in international competitions, and insuring the
development of its member clubs and age group swimmers. USS is the
ruling body of sanctioned swim meets in the United States. USS meets
are designed to protect the swimmer, provide fair and equitable
conditions of competition, and to promote uniformity in the sport.


USS is comprised of four zones: Eastern, Southern, Central and
Western. Each Zone is made up of a number of Local Swim Committees
(LSCs). MAC is a member of the Maryland LSC which is part of the
Eastern Zone. You can access USS on the internet at www.usswim.org and
www.usaswimming.org.


All MAC team members must join USS in order to practice with
the team. USS registration provides the required liability insurance,
and must be completed before a swimmer can attend practice or
participate in a meet. The registration must be renewed annually, and,
as part of the fee, the swimmer will receive "Splash Newsletter" which
provides information for all levels of swimmers.


Maryland
Swimming


Maryland Swimming, Incorporated, (MSI) is the governing body
for all competition within Maryland, with the exception of Price
Georges and Montgomery counties, and currently has close to 3,000
registered athletes and 1,200 registered non-athletes.


Each year MSI holds the LSC championship meet in March, and,
in summer, MSI sends an All-Star team of athletes to the Eastern Zone
Long Course Championships. This All-Star team competes against other
teams from Virginia up through Maine. You can visit Maryland Swimming
on the web at www.mdswim.org.


American
Swim Coaches Association


The American Swim Coaches Association (ASCA) is the primary
source for education and certification of coaches, and represents a
standard of excellence for swim coaches in the United States. Although
coaches are not required to be members of ASCA, MAC is proud that all
of its coaches are certified by ASCA, and takes pride in the code of
ethics and commitment to excellence that this represents.


Aside from the primary educational function, which includes an
annual clinic for coaches worldwide, ASCA provides a ranking system for
coaches based on experience and accomplishments. Coaches are ranked
from level 1 to level 5 with the top 2-4% of the coaches in the country
ranked as level 5, the top 4 - 7 % certified as level 4, and the top 15
% being certified level 3. The remaining 75% of the coaching population
are within the level 1 and 2 categories.


Coaching
Staff and the Board of Directors


Information on our coaching staff and our Board of Directors
can be found on the team website at www.macswim.net.



Team Structure


MAC is a progressive year round competitive swim club geared
towards long term development. The success of the Club can be
attributed to the development of well-rounded swimmers. MAC does not
encourage stroke-specific swimmers; in any quality age-group program,
all four strokes are mastered to give the swimmer and the coach more
flexibility and options. To this end, MAC has several practice groups
based on age and skill level. The practice groups at MAC have been
carefully thought out and planned for the protection and development of
all swimmers. Since swimmers of the same age may learn skills at
different speeds, there may be exceptions to the group dynamics.


The two major determining factors when dealing with the
placement of an athlete in a specific practice group are age and
ability level. In terms of age, MAC prefers to keep swimmers of a
similar age and childhood development together. At MAC, the emotional,
physical and mental developmental of each athlete is evaluated to
insure that an athlete is ready for the next level of training. If any
one of these three areas is less developed, a move to the next practice
group may be delayed until the area in question is more fully
developed. Please remember that all decisions about group placement are
carefully thought out and are in the best interests of the swimmer. Any
questions regarding a swimmer's placement within the MAC program should
always be directed to that swimmer's coach.


Practice
Groups



Novice

This group is typically for swimmers ages 9 years and younger.
The emphasis at this level is on technique development, balance and
kicking skills. Swimmers in Novice learn the basics of all strokes,
turns, and starts which are the essential building blocks for all
competitive swimmers. Novice swimmers have 3 one-hour practices per
week.

 

Age Group I

Age Group 1 is for swimmers who are between 8 and 11 years
old. The major emphasis is on refining individual stroke technique,
kicking, and balance in the water. Minimal training is introduced at
this level with the focus on teaching the swimmers how to train
together. Dryland or "out of water" training is introduced at this
level. Age Group 1 has four practices per week; three are 1 hour 45 min
long and one is 1 hour 30 min long.



Age Group II  

Swimmers in this group are typically between the ages of 11
and 13 years. Although the group continues to reinforce technique,
training becomes the major component of these practices. Dryland work
of sit-ups, etc. is included in this group. Age Group II has five (5)
workouts per week.



Senior White

This group is comprised of swimmers age 13 and up who may need
additional time to progress towards the top two levels of the club, or
who may not be willing to completely commit to swimming. The group has
five practices per week.



Senior Black

This group is comprised of swimmers who have chosen swimming
as their primary focus outside of school. These athletes are developing
the training habits to make the transition to Senior level swimming.
Dryland workouts become a more integral part of the practice. Senior
Black has six days of practice per week; attendance at all practices is
expected.



Senior Red

This is the highest level of the program, and is designed for
the serious athlete that is committed to the sport throughout the year.
At this level, rigorous training and conditioning methods are used with
continued emphasis on racing techniques and strategies. 
Senior Red has six or more practices per week and attendance is
mandatory.


Communication


Communication between the club and swimmers and parents is
vital. MAC has four methods with which to keep informed. Parents are
urged to visit these sites often, especially the MAC hotline, to stay
abreast of upcoming events.



Website

The MAC website is located at www.macswim.net. This is a
primary method of keeping families appraised of current information.
Mac News (updated most days), meet schedule, meet locations, is posted
on the site and is continually updated. In addition, team records,
board of directors information, links to swimming information, and
information about joining the team can be found on the website.

Family File System

The MAC file system is another of the Club's methods of
communication. Each swimming family has a folder located in the left
hand drawers of the file cabinet in the baby pool area of the outdoor
pool (next to the pool office). All information that is distributed in
hard copy form is placed in these folders, and swimmers and parents
should check them at each practice. Extra copies of information
distributed are placed on the top of the file cabinet and posted on the
bulletin board.



MAC News

The MAC News is a frequent method of communication. The MAC
News is sent by e-mail and is updated daily (with some exceptions) and
may list practice schedule changes, sign up deadlines for meets, new
fundraisers and club activities, etc. You can subscribe to the MAC News
on the website, and it will be delivered to you by e-mail. In addition,
the MAC News can be obtained by dialing 301-696-8588.



Bulletin Board

A bulletin board, located on the wall in the baby pool area of
the outdoor pool bath house, is used for posting upcoming meet
information, meet entries, fundraisers, etc. It's a good idea to check
the bulletin board daily along with your file folder. Meet notices
posted on the bulletin board are for everyone’s reference,
and should not be removed.



Where Do I Go When I Have Questions?

The MAC program is run by volunteers.  Many of these
volunteers perform specialized functions relating to fundraising, meet
entries, billing and/or registration.  Should you have a
question regarding any of these activites, please go to the MAC website
at www.macswim.com and go to the contact us link.  This link
provides a complete list of our Board of Directors who welcome any
questions you may have.


Fee Structure



Insurance Fee

All MAC team members must join USS in order to practice with
the team. USS registration provides required liability insurance at all
USS sanctioned swim meets, and must be completed before a swimmer can
attend practice or participate in a meet. The registration also
provides swimmers with secondary liability insurance during all MAC
sponsored functions such as parties, etc. The current annual membership
fee is $62.00



Family Registration Fee

Families new to the Monocacy Aquatic Club will pay a fee of
$110 before starting practice. This is a one time only fee unless all
of the swimmers of the family are inactive with the club for more than
one trimester. If a family wishes to rejoin the club after being absent
for more than one trimester, the family registration fee must be repaid
before the swimmer may begin practice. This fee is not applicable to
families who only have swimmers in the Maintenance Program.



Trimester System

The MAC year is based on a trimester system, and swimmers are
encouraged to participate in the program year round. Billing is done
every four months. Each bill may be split into three (3) payments, due
on the 15th of each of the first three months in that trimester. For
any and all of these three payments paid on the 16th of the month
through the 20th, please add an additional $10 to each of your
installment payments when payment is late. The trimester sessions are
as follows:

  • Session 1: September through December
  • Session 2: January through April
  • Session 3: May through August



Waiver of Dues

After the Billing Treasurer receives a written request, the
Board of Directors will consider reduction of a swimmer’s
dues only under the following crcumstances:  (1)  The
family moves out of the area; or (2)  The swimmer incurs an
injury that prevents them from swimming.  (Please include a
note from the treating physician.)



Family Discount

Families with more than one swimmer in the club will receive
an $80 discount for each additional swimmer. The initial swimmer will
pay dues as listed above and the discount will apply to every other
family swimmer thereafter.

Team
Uniform and Equipment

Team Uniform

At MAC we believe that the team concept is one of the most
important components for success. One method of promoting the team
concept is the team uniform.


The Monocacy Aquatic Club is a Speedo® sponsored team
which means that Speedo® equipment and attire should be worn
and/or used whenever the swimmer is representing the club at a meet.
The team colors are black and red. The local Speedo® retailer,
Pools, Patios and Porches, carries the entire line of apparel and
equipment for the club. Call (301) 698-1200 for directions and hours of
operation.



Practice Uniform

The following practice uniform should be worn by swimmers
during scheduled practice times:

  • Goggles (preferably Speedo® brand) are a necessity
    to see in the water.
  • Suits used for practice should not be the same as the one
    used for competition. The practice suit should be snug but not as tight
    as a competition suit. The black Speedo® polyester training
    suit is recommended for girls as they are made to last several months.
    For boys the recommendation is for the mesh-poly training suit with an
    inexpensive Speedo® underneath. For those who don't like the
    Speedo® underneath, a "jammer" is fine. It is important that
    the suit be form fitting or snug; once a suit starts to stretch out, it
    acts like a parachute in the water and can become a hindrance to
    training.



Competition Uniform

The competition uniform is to be worn by MAC swimmers at all
USS meets. It consists of:

  • Black MAC meet cap which can be purchased from MAC coaches,
    and is also available at Pools, Patios and Porches in Frederick
  • Goggles - preferable Speedo® brand
  • Black Speedo® suit, either the
    Recordbreaker®, the Aquablade®, or a Fastskin. You may
    have the MAC team logo put on the Recordbreaker® but we
    recommend that you do not have it put on the Aquablade® or
    Fastskin.
  • Wearing MAC apparel on deck is strongly encouraged. Please
    see the website (Order MAC gear) to order T-shirts, sweatshirts, etc
    with the MAC logo.



Team Equipment

Each group has specific equipment that is used during
practice, and swimmers are responsible for being prepared for every
workout. The equipment requirements for each group are as follows:

  • Novice / Age Group I / Age Group II:  Goggles and
    fins. Please check with your coach before purchasing fins.
  • Senior White:   Goggles, Fins, and pull
    buoy
  • Senior Red and Black:  Goggles, fins, pull buoy,
    and paddles

It is recommended that swimmers purchase a mesh equipment bag
in which to keep their equipment.


Swim
Practice Guidelines


Plan to be at practice fifteen minutes before practice starts.
Meet announcements, etc. may be made at the beginning of each practice
so it is important to be on time.

MAC
Facilities and Pool Rules


MAC facilities are the pools at Hood College. During the
summer MAC also uses the Whittier outdoor pool. Please remember that we
are guests at these pools and all pool rules are strictly enforced at
both facilities.


  •       No
    swimmer or sibling is permitted on any of the equipment on the deck.
  •       No
    running.
  •       No glass
    containers are allowed on the premises.
  •       Swimmers
    are not to leave the pool area until all equipment is put away in its
    proper place.

Parents will be notified if their swimmers are breaking the
rules.



Lightning and Thunder Policy

Every attempt will be made to hold scheduled practices. Please
check the MAC News before leaving for practice if serious weather is
imminent.


At the first sighting of lighting or sound of thunder, the
pool will be immediately evacuated. Swimmers will not be allowed to
return to the pool until 30 minutes after the last occurrence of
thunder or lighting. Every attempt will be made to continue through the
scheduled practice when the weather clears.

Coach
/ Parent / Swimmer Triangle


The most fundamental concept in swimming, or in any sport, is
the relationship between the coach, parent and athlete. A strong
"triangular" relationship produces the best results in the swimmer's
development and overall maturity. The triangle collapses when one of
the parties fails to fulfill its responsibilities, or when one party
attempts, usually with good intentions, to take over the responsibility
of the other party.

Swimmer (Athlete) Guidelines

Athletes have a responsibility to:

  • Treat his or her coach with respect at all times, and to
    use proper communication to address any problems of complaints that
    they may have.
  • Adhere to the coach's rules governing practice sessions,
    and to focus on the training program.
  • Arrive approximately 15 minutes prior to practice in order
    to be ready at the scheduled workout time.
  • Take ownership of his or her commitment to swimming at
    whatever his or her training level may be.
  • Support the Monocacy Aquatic Club, fellow swimmers and the
    coach with encouragement and attendance at swim meets.
  • Train and race as hard as he or she is able.


Athletes have a right to:

  • Be treated with respect and to be free from verbal or
    physical abuse from another swimmer or coach
  • Expect that all practices, both in and out of the water,
    will be conducted in a safe manner so that the swimmer will not be
    exposed to injury or unnecessary risk.
  • Be encouraged to improve, be congratulated on a good
    performance, and be critiqued in a constructive manner when improvement
    in an area is needed.
  • Expect practice to be challenging and that, overall,
    competitive swimming will be rewarding.
  • Expect that his or her coach, after being made aware of a
    limiting physical condition, will not ask the swimmer to perform or
    train in a manner that the coach knows will be harmful to the swimmer.
  • Set his or her own swimming goals with the coach, and to
    change these goals as situations change.
  • Know that his or her coach cares about them as a person as
    well as a swimmer.



Parent Guidelines

The primary role of the parent is to supply love, recognition
and the encouragement necessary to help your young athlete(s) feel good
about themselves. It is not the parent's role to coach their child. If
your child is receiving criticism from both you and the coach, there is
no one there to give them the encouragement and support which is vital
in the development of a young athlete. Parents have a responsibility to:

  • Support your child's efforts and achievements in a positive
    and loving way at all times.
  • Be enthusiastic about your child's involvement in the
    Monocacy Aquatic Club.
  • Take all concerns or questions about your child's progress,
    program or performance directly to the child's coach.
  • Avoid behaving in a manner which brings discredit to the
    child, coach, other parent or swimmer.
  • Avoid disrupting practices or meets by interfering with an
    athlete or interrupting a coach on the pool deck.
  • Participate in all team sponsored activities including MAC
    sponsored meets and any fundraisers.
  • Volunteer time to help run MAC sponsored swim meets.
  • Participate in all fundraising activities.



Coach Responsibilities

The primary role of the Coach is to develop a training program
that will allow each swimmer to reach their stated goals. It is the
Coach's responsibility to educate the swimmer and to provide
constructive criticism of their performance. Coaches have a
responsibility to:

  • Develop a training program that allows the team, and each
    swimmer, to achieve their goals.
  • Determine practice groupings based on the swimmer's age,
    ability and attitude.
  • Select the meets and events that the swimmer should enter.
  • Select participants for any relay teams.
  • Be responsible for any last minute instruction, when
    appropriate; prior to a swimmer's swim in a meet, and to be responsible
    for all post-performance critique.
  • Conduct and supervise warm-ups for swimmers at all meets.


Keeping
the Proper Perspective


It is human nature that a person can and may lose ability to
remain objective in matters concerning his or her child. Please
consider the following:

  • Every individual learns at a different rate and responds
    differently to the various methods of presenting skills. The slower
    learner obviously takes time to master a skill and this requires
    greater patience on the part of both the coach and parent, who must
    remember that the athlete's ultimate swimming potential may be as great
    as or greater than the faster learner.
  • When an athlete first joins the team and begins practicing,
    it is possible for abilities to worsen rather than improve. In the case
    of Novice and Age Group I groups, this is likely due to the emphasis
    placed on stroke technique and development which takes a great deal of
    the swimmer's time and effort to master. One must remember that these
    new sets of habits are the building blocks for later development. As
    training progresses to the upper level groups, the additional stress
    placed on muscles can often cause the muscles to "break down" under the
    demand of the additional work thus causing a lack of improvement. Over
    time, the muscles will gradually recover and strengthen and the
    athlete's performance will improve.
  • "Plateaus" can occur at any time in a swimmer's career. A
    plateau usually signifies that the swimmer has mastered the
    lower-ordered skills but they have not yet become sufficiently
    automatic to leave the attention free to focus on newer, higher-ordered
    skills. It is important that the athlete and parent understand that
    these plateaus occur in all fields of physical learning. The successful
    athletes are those that continue to work hard through this temporary
    delay in improvement and go on to achieve the greater performances
    needed to approach their personal peaks.
  • Children ten (10) years and younger are the most
    inconsistent swimmers. This can be frustrating for parents, coaches and
    swimmers alike. As adults, we must remain patient and permit these
    youngsters to learn to love their sport.
  • It is important for parents to realize that slow
    development of competitiveness at an early age is normal and usually
    more desirable than forced early development. It is important that
    everyone learn to develop some competitive spirit. It is also important
    for children to learn to adapt to reasonable levels of emotional
    stress. The small disappointments that we learn to handle as youngsters
    prepares us for the larger ones we will all encounter as adults.
  • The true rewards of the sport are gained over time with
    most coming during the teens and early twenties. For a child to truly
    benefit from their efforts in swimming, it is necessary to remain
    involved in the sport during those years. Pressure to perform is
    probably the single biggest factor cited by those young swimmers that
    have quit the sport at an early age. Most children have the innate
    desire to please their parents, teachers and coaches and we may add to
    this pressure in our deeds or words in response to a young swimmers
    effort. Parents’ attitudes and models often dictate those of
    their children. A child might not be consciously aware of what is
    taking place while subconsciously absorbing very powerful messages
    about his or her parents’ desires.
  • It is the coach's duty to offer constructive criticism of a
    swimmer’s performance. It is the parents' duty to supply
    love, recognition and the encouragement necessary to help the young
    athlete feel good about him or herself.
  • Be sure that your child swims because he or she wants to.
    Children tend to resist anything that they "have to do". Self
    motivation is the core stimulus that motivates successful swimmers. By
    the same token, deciding to participate in a certain organized sport
    such as swimming carries with it certain commitments on the part of the
    athlete. Occasionally, athletes lose sight of these commitments and, it
    then falls on the parent to help them live up to them.
  • Please avoid "playing" your child against his or her
    nearest competitor for this often leads to friction within the group,
    team, or swimming community. Close competition provides two great
    services to the athlete: it brings out their best and shows where
    improvement is needed.
  • In general, it is best for parents to refrain from making
    stroke corrections or trying to coach their swimmer. When parents
    interject their opinions about how a swimmer should train or compete,
    it causes considerable, and often an insurmountable confusion as to who
    the swimmer should listen to.
  • Criticizing the coach in front of the child will undermine
    the coach’s authority and erodes the swimmer-coach
    relationship that is necessary for maximum success. If you differ with
    something the coach is doing or advocating, please confer with the
    coach directly. All of our coaches welcome the opportunity to further
    explain the MAC program to any interested parent during free time.


Swim Meet
Basics

Philosophy of Competition

The Monocacy Aquatic Club emphasizes growth and development,
and is designed to prepare swimmers for participation in USS sanctioned
meets. Although winning is a team objective, the athletes' individual
improvement is the primary focus at MAC. Good sportsmanship and respect
for officials, coaches and other competitors are of the utmost
importance. Encouragement of teammates and competitors, determined
effort and mature attitudes are taught and expected. Swimmers are
taught to set realistic but challenging goals for swim meets, and to
relate these goals to training efforts.

General Guidelines

A swim meet schedule is developed for each season by the
coaching staff with the expectation that all swimmers will attend every
meet available at their level. Team scored and team championship meets
such as the NBAC Christmas Invitational and Sectionals are important to
MAC, and MAC swimmers who qualify are expected to attend and contribute
to the team effort. Swimmers should always check with their coach at
every meet before leaving to see if they are in a relay.

Swim Meet Schedule

Look for the current season schedule on the web at
www.macswim.com or check the bulletin board in the "baby pool" area at
Hood College.

How to Enter a Swim Meet

Following are the steps for entering a USS meet with MAC:

  • Know your child's meet schedule. The
    meet schedule for the year is available on the MAC web site and a copy
    is put in all folders. If you are not sure which meets to attend, ask
    your child's coach.
  • Read your MAC News emails daily.
    Upcoming meets and sign-up due dates are updated daily.
  • Meet Information. Once you know of a
    deadline for meet entry for a meet that your child should attend, look
    for the meet information on the bulletin board located in the baby pool
    area of the outdoor (bubble) pool. The bulletin board contains meet
    dates, cost, directions, warm-up times, and all pertinent information.
  • Complete a MAC Meet Entry Form and attach a check.
    On the top of the file cabinet next to the bulletin board are the
    official MAC Meet Entry Forms. Please fill out the form completely. A
    check made out to "MAC" for the proper amount depending on the number
    of days that you will be attending the meet must accompany the Meet
    Entry Form. The amount due is written on the meet information sheet on
    the bulletin board.
  • Where do the forms go? Once the form
    is properly completed and a check is attached, the form should be
    deposited in the Meet Entry Folder located in the top right hand drawer
    of the file cabinet. style="text-decoration: underline; font-weight: bold;">No
    swimmer can be entered in a meet without payment of meet entry fees.
  • How do I know what events my child is swimming?
    About one week after the entry forms are due, a list of each swimmers
    events will be posted on the bulletin board under the corresponding
    meet information sheet.  Please do not remove this document
    from the baby pool area.



Swim Meet Do's and Don'ts

  • DO conserve your energy. No running around the facility
    during the meet. Save your legs for the pool and your events.
  • DO be on time (or early) for stretching and warm-ups.
  • DON'T become dehydrated. Drink plenty of water or sports
    drinks.
  • DON'T be too cold or too hot. Bring appropriate clothes for
    the venue. Be prepared for a chilly or warm pool deck. Parents, it is
    usually much warmer in the stands.
  • DO eat healthy food and snacks. Fruit, bagels, power bars,
    granola, etc. make for good snacks in between races. Avoid foods with a
    lot of fat and refined sugar.
  • DO bring activities like games, CD players, etc. The meet
    may last up to 4 hours.
  • DO be mindful of your belongings as things could get
    misplaced. While not in use, any clothes or electronic equipment, etc.
    should be stored in a closed swim bag.
  • DO be aware of your child's whereabouts. At most meets, the
    swimmers will be sitting with the team under the watchful eye of the
    coaches. On occasion the parents will be responsible for keeping track
    of their child(ren).
  • DON'T leave the meet until you have checked with your
    swimmer's coach. Some swimmers may be entered in a relay at the last
    minute.
  • DO have fun!



Time Records

One of the ways that swimmers monitor their progress is to
keep a swim log of his or her times in every event. It is recommended
that every MAC swimmer  maintain a log book of competition
times from meet to meet. Keeping this log book at home will allow the
swimmer to be aware of his or her times and how they relate to personal
goals. Official meet times can be obtained several ways. At meets, the
results are usually posted for parents to see. You can also obtain
results by visiting www.mdswim.org (the Official Maryland Swimming,
Inc. web site) on the internet a few days after the meet. Click on the
"Schedule" or "Result" icon and a list of the meets for the season will
appear. Scroll down to the desired meet and click on it. The results
for the entire meet will be listed; scroll through the events and
locate your child's results.

Time Standards / Chevrons

USS has established National Age Group Time Standards for all
age swimmers ranging from "B" times to "AAAA" times. These time
standards provide goals for our swimmers to achieve, and allows MAC
swimmers to compete in meets based on time standard and age so that
they compete against children of similar age and ability. As swimmers
achieve these times they can receive a patch / chevron indicating the
time standard that they have achieved. Please visit the contacts
section of the MAC web page for the name of the parent volunteer who is
responsible for distributing the chevrons.

Travel Meets

Occasionally MAC will go on a team travel meet or swimmers
will qualify for a meet that requires an overnight stay. During either
of these situations the swimmers will typically travel and stay with
the coaching staff only. In some cases, the number of swimmers or the
logistics of the trip may require parent chaperone(s) that are selected
by the coaches.


During such travel meets the swimmers will be held to the
following guidelines which may be amended only by the coach. These
guidelines are established for the protection of the swimmer and the
coaching staff, and to ensure a distraction free environment during
travel.

  • No member of the opposite gender may be in the (hotel) room
    at any time.
  • At no time will a swimmer be allowed to leave the floor of
    the hotel on which their room is located with the exception of using a
    pay phone to call his/her parents.
  • "Hanging out" in the hallway is permitted unless the
    coaches feel or have been informed that it has become disruptive to
    other hotel guests or other swimmers.
  • Room to room calls are the only allowed use of the hotel
    phone.
  • No movies may be ordered through the hotel without the
    approval of the coaching staff.
  • No swimmer will be permitted to leave his/her room once
    room checks have been made at night.
  • A 15-20% gratuity is expected at all restaurants where a
    tip is warranted. If a problem arises, the coaches will be informed and
    will handle the issue.
  • As representatives of the Monocacy Aquatic Club, all
    swimmers are expected to maintain a respectful level of mature behavior
    in all situations during the trip.
  • All swimmers will maintain awareness and punctuality with
    regards to team meetings and departure times to and from the pool and
    hotel.
  • Any damages or thievery incurred at a hotel will be at the
    expense of the swimmers assigned to that room and further disciplinary
    action will be at the discretion of the coaching staff.
  • The purchase, consumption or use of tobacco, alcohol or
    illegal drugs is strictly prohibited. Any team member found or
    suspected to be in the company of others, regardless of team
    affiliation, partaking in any of the above activities will be subject
    to the same punishments and possible expulsion from the Monocacy
    Aquatic Club.



Swim Meet Procedures and Information

Warm-ups: A
member of the MAC coaching staff always conducts warm-ups. Parents
should not interfere or participate in the warm-up procedure. Warm-ups
begin one hour prior to the start of most USS meets. In order to take
full advantage of the allotted time, all MAC swimmers are expected to
be present and ready to begin one hour before the start of the meet.
Team members are required to warm up with the team. It is important
that swimmers and parents understand that a good warm-up is an
essential part of a successful performance.


Team Area:
There are team areas at all meets, and all MAC swimmers sit together as
a group to promote team unity and spirit. When a swimmer first arrives
at a meet they should look for the team area. Make every effort to
leave the team area neat and clean at the end of the day.


Heat Sheet:
Obtain a heat sheet/program and see if you are properly entered in your
events. If there is a mistake, discuss it with your coach. Each swimmer
is responsible for knowing what event(s) they are swimming and being
ready on time to swim. If for some reason a swimmer cannot compete, the
coach should be notified ahead of time.


Race Finish:
At the conclusion of each race the swimmer should ask the timers for
their unofficial race time after leaving the pool and thank the timers
for timing. After getting their time, the swimmer is to go directly to
their coach to discuss the race.


Scratch or Late
Entry: The MAC coaching staff has the final word as to
which events a swimmer will swim. No MAC swimmers should ever scratch,
or make a late entry for any event without first consulting their
coach. In a meet with preliminaries and finals, all MAC swimmers who
qualify for finals shall swim in the finals.


Off Limits:
Due to insurance requirements and as a courtesy to officials and others
conducting and participating in the meet, MAC requires that swimmers
and parents stay off the pool deck and out of the competition area
unless they are competing or serving in an official capacity.


Questions:
As a matter of courtesy, any questions that a swimmer or parent has
concerning meet results, an officiating call or the conduct at a meet
should be referred to the coaching staff. The coach will handle the
question through proper channels.


Relays:
Parents and swimmers should check with the coaching staff before
leaving a swim meet to make sure that their swimmer has not been
entered in a relay. If for some reason a swimmer must leave early,
please notify the coach as soon as possible so that another swimmer may
be selected for the relay. The relay team is the sole responsibility of
the coach and there are many variables to consider when selecting a
relay - a swimmer's attitude, their best time, their ability to perform
under pressure, the meet type, occasion and needs of the team.



Swim Meet Volunteer Contract

Creating a positive swim environment that strives for
excellence is only possible with the dedicated efforts of all MAC
parents. Your child is swimming with the best team in Western Maryland,
and part of that success is due to the parent volunteers. Parent
support and involvement is vital. MAC relies on parent volunteers to
run hosted meets, to fundraise, and to participate in raising/lowering
the Bubble over the pool every spring and fall.


MAC's philosophy has been to keep the fees as low as possible.
Dues cover approximately 80% of the cost of running the club. The
remaining income is generated from fundraising and from swim meet
revenue. Fundraising benefits the club and may give families an
opportunity to reduce their dues through fundraising credits.
Fundraisers have included the SCRIP program, advertising sales,
Splash-for-Cash, raffles and other various events.


MAC hosts one swim meet each year which is a mini-meet held
late January or early February.  MAC also co-hosts a meet in
mid-December with GTAC. A MAC-hosted swim meet requires at least 60
people per session or about 120 people per day, and the presence and
participation of each of these volunteers is vital to the success of
that session and the meet. Meets require parents to be timers,
certified stroke and turn judges, starters, and referees. The meet also
requires many volunteers to assist with set-up, clean-up, coordinating
concessions and assistance with concessions during the meet



By joining MAC you agree to the following:

Each Family is required to supply a volunteer for two (2)
sessions at the MAC-hosted meet regardless
of whether or not your child is swimming in the meet. If
your family absolutely cannot attend either of the meets, it is your
responsibility to make arrangements style="text-decoration: underline;">ahead of time
with the meet director to help with a job prior to or after the
conclusion of the meet.  Families
who do not comply with this requirement (you must work 2 sessions) will
receive supplemental billing after the meet with an assessment of $75.00


MAC also is required to provide parent volunteers for
specialty meets such as the Christmas invitational meet and the
Maryland State All-Star Meet. Please remember that you will be asked to
volunteer in these meets should your child be selected to
participate.  Working at these non-MAC sponsored meets DOES
NOT count toward your two required volunteer sessions


Glossary



Age Group:
Swimmers complete in age groups of 8 & under, 9-10 (or
10&under), 11-12, 13-14, 15-16 and 17-18.



Aggregate Time:
Times achieved by four individuals in separate starts which are added
together to arrive at a relay time for entry purposes.



ASCA:
American Swimming Coaches Association



Ascending Set:
Training set where repeat times get progressively slower each time the
set is swum.



Broken Swims:
Interval training where a race is broken into swims with a specific
rest interval between each segment. This allows the swimmer to swim at
race speed. These swims are motivational for the swimmer and give a
coach an idea of a swimmer's potential.



Carbohydrate:
Primary source of energy used by athletes in workouts and meets. Foods
such as cereals, fruits, breads, pasta and vegetables are excellent
sources of carbohydrates.



Circle Swimming:
Swimmers stay to the right of the black line when swimming in a lane
effectively swimming up and back in a circle. This allows more swimmers
in a lane.



Coaches Safety Curriculum:
United States Swimming requires all coach members to hold a valid and
current card in First Air, CPR and Safety Training for swimming coaches.



Consolation:
Consolation finals are the competition for the fastest swimmers who did
not qualify for the finals.



Cut: Time
standard qualifying time necessary to attend a particular meet or event.



Deck Entry:
A meet where entries are accepted on the first or later day of the
meet, and swimmers are subsequently seeded into events. Some meets do
not allow any deck entries.



Deck Seeding:
A procedure of assigning swimmers to proper lanes and heats immediately
before each event by the clerk-of-course or by the referee on deck.



Descending Set:
Training set where repeat times get progressively faster each time the
set is swum.



Drag Suit: A
second loose-fitting suit worn by swimmers in workout and during
warm-ups to add weight and resistance to the water. The concept is
similar to a batter swinging with two or three bats while on deck.



Drill: A
portion, or part of a stroke, which works on a specific part of the
stroke to perfect the swimming technique.



Dryland Training:
Training done out of the water that aids and enhances swimmer
performance. This usually includes stretching, calisthenics or
weightlifting program.



Eastern Zone:
LSCs including Adirondack, Allegheny Mountain, Connecticut, Maine,
Maryland, Metropolitan, Middle Atlantic, New England, New Jersey,
Niagara, Potomac Valley and Virginia.



Endurance Training:
Endurance is best achieved when training at speeds of approximately
70-80% max. vol.



Energy:
Fuel, heat. Conversion of carbohydrates and fats to actual fuel which
enable the body to work.



Fat: The
second source of energy used by athletes. It takes up to 20-30 minutes
of activity to tap into this source.



Finals: The
session of a meet where qualifying rounds were held previously to
determine the finalists (6 to 16 depending on the pool size and whether
there are consolation finals). The finalists compete to determine the
winner.



Finish: The
final phase of the race or touching the wall at the end of the race.



Goal: A
specific time or achievement a swimmer sets and strives for. Goals can
be short or long term.



Heats: An
event is divided into heats when there are too many swimmers to swim at
one time. The slowest swimmers are in the first heat(s) and the fastest
swimmers in the last heat(s).



ICAR (FLUME):
International Center for Aquatic Research. Home of the Flume, a
swimming treadmill that enables researchers to study training response.



Interval:
The measure of time in which the swimmer has to complete a repeat, and
rest, before going again.



Interval Training:
Involves completing a specific number of repeats at a specified speed
with a specified rest period between swims. There are four variables to
consider: 1) Number of repeats 2) Distance of each repeat 3) Average
speed of the repeat and 4) Rest interval between repeats.



Legal: A
race or stroke swum according to the current USS rules.



Logbook: A
book in which swimmers record their time(s) achieved at any given meet
or time trial.



Long Course:
A pool 50 meters in length. World records may only be set in long
course meters. The Olympics and most international meets are long
course.



LSC: Local
Swimming Committee which is the governing body for swimming on a local
level.



Maryland Swimming:
LSC whose boundaries include all of Maryland except Prince Georges and
Montgomery County.



Mini-Meet: A
meet for swimmers ten years old and under only.



National Age Group Camp:
A two-day camp, held within the LSC for 11-13 year old girls and boys.
It involves training, testing and education of swimmers.



Negative Split:
Swimming the second half of the race equal to or faster than the first
half.



Nutrition:
The process by which a living organism assimilates food and uses it for
growth and replacement of tissues.



Official: A
pool deck judge, at sanctioned competitions, who observes swims for
compliance with USS rules. There are stroke and turn judges,
administrative officials, starters, timers, and referees.



Olympic Training Center:
One of two centers operated by the United States Olympic Committee to
prepare athletes for elite level competition. Colorado Springs is the
home for the United States Swimming headquarters which hosts a variety
of swimming camps and coaches' education programs. This is also where
the National Team goes for training and testing.



Open: A meet
is an "open meet" when it is open to swimmers outside the Maryland LSC.



OVC:
Official Verification Card required to enter any national competition.



Pace: The
time a swimmers holds for each segment of a race.



Prelims: The
qualifying round of heats held for each event to determine finalists.



Proof of Time:
A requirement at some meets (usually AA and above) to insure that all
swimmers have legally met the time standards for that meet.



Protein:
Found throughout the body and necessary to build all body cells. Only
during starvation or extreme malnutrition is protein used as an energy
source.



Psyche Sheet:
A ranking by seeding times of all the swimmers entered in each race of
a meet sometimes used at meets in place of a heat sheet.



Pull Buoy:
Styrofoam devices put between the legs of a swimmer to isolate the use
of arms and keep the legs afloat in pulling exercises.



Recovery:
Swimming at sub-maximum speeds to allow the swimmer to recover back to
pre-race heart rates and lactate levels more quickly. This is used as
active recovery between hard repeats as well as races at a meet.



Referee: The
USS official who has the authority over all other officials at a meet.
The Referee makes all final decisions and sees that the meet is run
efficiently, fairly and safely.



Repeat: The
actual distance used in a set. For example a 10 x 50 (ten times fifty),
the 50 would be the repeat distance and 10 would be the number of times
the 50 is repeated. Sometimes a repeat time to hold is given.



Scratch: To
withdraw from an event or a competition.



Seeding Times:
The time a swimmer uses to enter a meet. This time, written on an entry
form, determines a swimmer's heat and lane in an event.



Select Camp:
Camps in the USS Camp Program where swimmers must achieve certain time
standards to qualify and attend. Select camps are held in Colorado
Springs at the Olympic Training Center.



Set: A
specific segment of practice; an example is 10 x 100.



Session: Any
portion of a meet distinctly separated from other portions by locale,
time or type of competition. There are preliminary and final sessions,
morning and afternoon sessions, age group and senior sessions.



Shave: Prior
to major competitions, a swimmer will shave his/her entire body to
reduce drag (resistance) and heighten the sensation of moving fast
through the water.



Split: A per
lap (or length) time recorded by coaches for a swimmer. Splits are used
to teach the concept of pacing. A swimmer's time for a 100 yard event
is broken down into 25 yard splits.



Spring Assisted Training:
Usually done with surgical tubing and/or fins. This form of training
allows swimmers to swim faster than they could unassisted. This
improves muscle recruitment as well as the ATP-CP energy system.



Starter: The
USS official at a meet who is responsible for starting each heat and
calling the next heat to the blocks.



Streamline:
The position used to gain maximum distance during a start and/or push
off from the wall. The swimmer's body is as tight as it can be forming
a pencil-like position with the hands forming the point.



Stroke Judge:
A certified USS official who observes swims to insure that they are in
compliance with USS rules.



Taper: The
resting process in training. Prior to major competition training is
tapered off to allow the swimmers to compete in a rested state
sometimes referred to as super-compensation. When rested properly a
swimmer will usually achieve lifetime best times.



Time Standards:
Certain qualifying times which have been set up by USS for all events
in all levels of meets to ensure that all competitors are of reasonably
the same ability in the respective meets. The swimmer's goal should be
improving their times, starting from a "B" time standard to a National
time standard.



Time Trials:
An event, or series of events where swimmers may achieve or better a
required time standard. Time Trials are sometimes conducted after
regular swimming sessions to try and achieve a valid qualifying time.



Timed Finals:
Swim meets where there are no preliminaries. The final places for each
event are determined by the times performed in the heats.



Touch Pad:
The part of an electronic timing system that rests in the water at the
end of each lane. Swimmer's times are recorded when they touch the pad.



USS Card/Number:
The number given to a swimmer when they join USS which is required for
all meet entries. No two swimmers can have the same number.



Warm Down:
Used by a swimmer to rid the body of excess lactic acid generated
during a race or workout.



Warm-Up:
Used by the swimmer, prior to the main workout set or race, to get
muscles loose and warm prior to competing.



Work/Rest Ratio:
This ratio compares the actual work to how much rest the swimmer is
given. For example, 1:1 1/4 if a swimmer held 1:00 on 100 repeats their
interval would be 1:15.


Membership
Agreement


By joining the Monocacy Aquatic Club, I/we agree to the
following conditions:


  1. Trimester dues will be paid by the 15th of the month.
    Nonpayment of the minimum monthly installment will result in a $10 late
    fee. Further delinquency will result in a notification from the Board
    of Directors requiring the family to sease participation until full
    payment is received.
  2. Meet entry fees are in addition to trimester
    dues.  Swimmers will not be entered into a meet without payment
  3. Should a swimmer decide to discontinue participation in the
    program, the trimester dues for the trimester in which he/she swam any
    portion thereof are considered an obligation to the Monocacy Aquatic
    Club in accordance with the payment procedures listed in the handbook.
  4. Any checks returned to the Monocacy Aquatic Club for
    Non-Sufficient Funds will be subject to a $30 handling charge.
  5. Families are required to volunteer for two (2) sessions at
    either of the two MAC meets each year. Failure to do so will result in
    a fine of $75.00 being levied.

I understand and agree to the above terms and conditions of
participation in the Monocacy Aquatic Club.

Parent(s)______________________________________________________



Date:__________________________


Senior
Red Contract


At the Senior Red level, you have chosen to make swimming your
first priority outside of family and school. Listed below are the
requirements to enter and remain at the Senior Red level, and the
consequences of not maintaining those requirements. This will ensure
that the athlete, parent(s) and coach are all in agreement about the
requirements at the beginning of each season/session. These guidelines
will also be used if and when a meeting with parents is necessary or a
group change is required. Please read the following completely.


As a swimmer in the Senior Red group, I understand and accept
the following requirements:

Attendance at Workouts

  • A monthly attendance rate of 90% will be maintained.
  • When making up a missed evening workout, two (2) morning
    workouts are required.
  • Saturday workouts are a requirement and not an option.
  • Certain mornings will be assigned to each swimmer, and any
    changes to the assigned morning must be discussed prior to the desired
    change.
  • Swimmers will arrive 15 minutes early in order to stretch
    and be ready to begin practice at the appointed time.
  • Each late arrival or early departure will be counted as a
    missed workout.
  • Excused absence is at the discretion of the coach.
  • A one month probation will be extended before a group
    change is made.



Conduct at Workouts

  • A positive attitude will be maintained at all times;
    negative attitudes will not be tolerated
  • Respect for other members of the group and the coach will
    be maintained.
  • Any disagreements with an athlete or coach will be handled
    before or after the workout.
  • Maximum effort will be given at all times both in and out
    of the water.
  • Levels of discipline are as follows: 1) Dismissal from that
    days' workout 2) Suspension pending conference with parents 3) Group
    change



Attendance at Meets

  • Attendance at all meets on the schedule is required and all
    days of the meet will be attended unless the coach determines otherwise
    for the swimmer.
  • Monocacy Aquatic Club attire is requested while on deck at
    all meets.
  • Any missed meets will be dealt with on an individual basis.



Sickness / Injury

  • Missed attendance at practice due to illness must be
    communicated to the coach prior to the workout. A decision will be made
    as to whether the illness is an excused absence.
  • At the first sign of injury, the swimmer will seek medical
    advice from a physical therapist or other such doctor.
  • The swimmer will maintain the physician-assigned regiment
    for recovery.
  • Extended illness or injury may require a temporary group
    switch to aide in easing the swimmer back into training.
  • A swimmer unwilling to seek treatment or maintain
    rehabilitation may be reassigned to a different group.



General Requirements

  • Any meetings with the coach must be scheduled ahead of time
    and will be conducted before or after workouts.
  • The goal of the group is to attain the highest possible
    level of swimming.
  • Any disrespect towards an athlete and/or coach will result
    in immediate dismissal for the remainder of the training session.
  • Group cohesion is essential at the senior level and will be
    maintained at all costs. All swimmers have the same goal and are
    expected to work toward that goal together.
  • No interference of practice by another sport will be
    permitted with the exception of high school swimming during which the
    swimmer must maintain a 90% attendance rate.