If there is a long blast of the whistle, all swimmers must leave the water as quickly as possible and await further instructions.
If the fire alarm sounds, all swimmers and spectators must leave the pool as directed by the pool staff. Those on poolside should leave by the emergency exit and spectators through the foyer. No one is to return to the changing rooms. Assemble in the Paradise Centre Car Park.
Parents with children on medication or with a medical condition should obtain advice before allowing their children to swim in training sessions or competitively; the coach in charge of the session or lane should be informed if such a condition exists so that training can be adjusted accordingly.
East Region Open Water Championships July 22, 2018 Whitlingham Country Park, Trowse, Norwich, NR14 8TR, Norwich NR7 0EQ, UKMap More Information
When representing the club at galas or attending training sessions, members of the club are expected to conduct themselves in a manner that will not bring the club into disrepute. During training sessions, swimmers must follow the instructions of the Club Coach and/or people helping on poolside. At Galas, swimmers must follow the instructions from the Team Manager, Club Coach and poolside helpers. Swimmers not complying with this or misbehaving will be asked to leave the pool and get changed.
The club reserves the right to refuse admission to any club activities.
Swimmers’ bags and personal belongings must not be left in the changing room (unless in a locked locker) during training or Galas. They may be placed poolside during training sessions. Most swimming pools allow bags on the poolside for Galas. Pools that do not will provide lockers for safekeeping. Please ensure you have change for a locker when attending Galas.
The club accepts no responsibility for valuables lost in the changing rooms or left at the poolside at any venue we train or compete at.
Hydration & Nutrition Tips for competitive swimmers
If you’re planning to go swimming or training later in the day, try to eat an exercise-friendly meal two to three hours before you go. This means keeping your carbohydrate and protein levels high on roughly a 60:40 ratio and don’t pig out on sluggish unsaturated fats.
Here are some good examples of foods to eat:-
Baked potatoes – fill them with beans, sweet corn or chilli, not too much cheese, and remember to eat the skin, it’s the healthiest bit!
Pasta meals or bakes – again go light on the cheese, throw in plenty of vegetables. Tuna is also a great energy source.
Beans on toast – they may be the signature of a student’s staple diet but low-sugar baked beans are actually really good for you. Bags of protein in the beans and wholemeal toast has your complex carbohydrates. But if beans aren’t your thing, scrambled eggs will do a similar job.
Chilli con carne – beans, lean mince and brown rice all should set you up perfectly for exercise in a few hours. Fatty, greasy mince, white rice and salty tortilla chips will not!
Unless you’re trying to lose body fat, don’t train on an empty stomach, you’ll be running on empty and your performance will be impaired. Eat a small meal or snack between one and two hours before you start your training.
Great snacking foods are fruits (fresh is best but dried are still okay), energy foods (cereal bars, energy drinks, protein shakes), yoghurt (low fat if possible) or whole grain foods (whole wheat cereal or wholemeal toast).
Snacking During the Day
Elite athletes keep their blood sugar level as constant as possible by snacking regularly (and healthily) during the day.
Only do this if you’re training enough not to add body weight from increased food/calorie intake.
Target the same snacks you would as a pre-training boost – complex carbohydrates, fruits or protein shakes.
If you’re putting in the metres in the pool, your body will need a boost when you finish your training.
Always try to refuel within 30 minutes of finishing and preferably within 15 minutes – your body immediately needs nutrients to repair muscles and replace energy.
Make sure you’re refuelling with the ‘right’ foods though – something low in fat but high in carbohydrates and protein.
July 22, 2018
East Region Open Water Championships July 22, 2018 Whitlingham Country Park, Trowse, Norwich, NR14 8TR, Norwich NR7 0EQ, UK Map More Information