Salvation Army Kroc Aquatics

team handbookThe Salvation Army Ray & Joan Kroc Center

OUR MISSION

SAKA STAFF

PARENT OBLIGATIONS FEES SUMMER CAMP FUNDRAISING TERMINATION

SWIMMER NUTRITION

SWIMMER OBLIGATIONS ATTENDANCE DISCIPLINE

EQUIPMENT /UNIFORMS

TRAINING SCHEDULE

SWIM MEET PROTOCOL BEFORE & DURING MEET TEAM TRIPS

RESOURCES USEFUL WEBSITES SWIM TIMES

GENERAL INFORMATION

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TABLE OF CONTENTS

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THE SALvATION ARMyThe Salvation Army, an international movement, is an evangelical part of the universal Christian Church.

Its message is based on the Bible. Its ministry is motivated by the love of God. Its mission is to preach the gospel of Jesus Christ and to meet human needs in His name without discrimination.

THE SALvATION ARMy RAy & JOAN KROC CENTERThe Salvation Army Kroc Center of Philadelphia exists to provide people with individual opportunities for developing body, mind and spirit in a state of the art caring Christian environment.

SALvATION ARMy KROC AQUATICSSalvation Army Kroc Aquatics’ (SAKA) purpose is to introduce competitive swimming to inner city youth and their families. Our program is committed to providing a healthy and stimulating environment in which young athletes can grow and compete. SAKA also emphasizes excellence in academics and supports swimmers and parents in the achievement of high academic standards.

OUR MISSION

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SAKA is a member club of United States Swimming and competes in meets held under the sanctions of Middle Atlantic Swimming, the local affiliate.

SAKA STAFF

JIM ELLISHEAD COACH & AQUATICS DIRECTOR

TRACy FREELANDASSISTANT COACH

Coach Ellis started the PDR swimming program in 1971. Over the years he has coached his swimmers to National Age Group records, Junior National records,

National Team selections, and participation in United States Nationals and Olympic Trials. Coach Ellis has guided many of his swimmers to securing college scholarships. He has served as the Chairman of the Senior Swimming Committee of Middle Atlantic Swimming and on the United Sates Swimming Minority Outreach Committee; in this position he was instrumental in developing the Minority Outreach Swim Camp that was held annually at the Olympic Training Center in Colorado Springs. Coach Ellis is a retired math teacher from the Philadelphia School District.

Coach Freeland started swimming with PDR in 1974. In 1977, at the age of 10, he represented Middle Atlantic Swimming as the first African-American on the East Coast to qualify for a Zone All-Star Team. He was also selected to represent Middle Atlantic against Quebec’s National Team in Quebec, Canada. Coach Freeland attended Howard University on a full swimming scholarship. In his several years as the coach of SAKA’s Elite Team, several of his swimmers have qualified to represent Middle Atlantic on the Zone All-Star team and have achieved National Age Group rankings. Coach Freeland also teaches physical education in the Philadelphia School District.

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MATTHEW SCANLANASSISTANT COACH

BRIDGET INGRAMAQUATICS MANAGER

Coach Scanlan, the newest member of the SAKA coaching staff, joined the team in 2007. He is a 1999 graduate of Father Judge High School, where he was

a sprint freestyler on the swim team and a pole-vaulter of the track and field team. Coach Scanlan graduated from Widener University in 2003 with a Bachelor’s Degree in History and Secondary Education. While at Widener, he swam sprint freestyle and sprint backstroke. He completed his Master’s Degree in Educational Leadership at St. Josephs University in the summer of 2009. Coach Scanlan currently teaches MG Environmental Science and Social Studies in the School District of Philadelphia.

Bridget Brown is the Aquatics Manager of The Salvation Army Kroc Center. She coordinates the Learn-to-Swim program that helps develop youth into competitive swimmers. Bridget Brown is a graduate of Cheltenham High school where she swam on their team. She is also a product of PDR from 2002 - 2007. Bridget Brown graduated from The University of Pittsburgh with a Bachelor’s Degree in Health and Physical Activity. She was a member of the swim team and track and field.

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Parents are an important component of the SAKA Swim Team and are expected to be involved at multiple levels. The team relies heavily on parents for our success and therefore they are expected to attend mandatory parent meetings, which are normally held every first Saturday of the month. In addition, parent must commit to practices and meets (including volunteering), and maintaining a high level of sportsmanship and appropriate conduct at all times.

Additionally, it is imperative that parents assure that their swimmer(s) are on time for meets, and that they follow all appropriate check-in procedures (see Swim Meet Protocol).

FEES* Each swimmer must be a member of the Kroc Center of Philadelphia; each family is required to maintain a membership to the Kroc Center of Philadelphia if their swimmer is under the age of 18.

MONTHLy MEMBERSHIP FEES**• Household (up to 4 people) $ 109 • Household (5-8 people) $ 135• Individual (adult) $ 42• Youth (ages 5-17) $ 28

MONTHLy SWIM TEAM MEMBERSHIP FEES*• First Swimmer $ 120• Each Additional sibling $ 75.00 each

Swim team membership fees do not include meet fees and entries, USA swim registration fees, swimmer travel expenses, or uniforms

ADDITIONAL FEES* All families will begin the season with a $100 escrow account for swim meet entry fees. This account must be maintained and if not, the swimmer(s) will not be entered into a swim meet. If the escrow account falls below $40, each family will be invoiced an amount that will meet the account guidelines.

*In order for swimmers to participate in practice and meets, the above financial obligations must be

met and they must be members in good standing at the Salvation Army Kroc Center.

PARENT OBLIgATIONS

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TEAM SUMMER CAMP PRORGAM (WEEKLy) FEES**Each year the team runs a summer camp program; all swimmers are encouraged to participate. The camp runs from the end of June through mid-August. This is a full day (7:30-4:30), 5 days a week program

Fee’s will be available upon the completion of camp registration packets.

**Center membership rates, as well as TEAM MEMBERSHIP FEES, AND SUMMER CAMP FEES are

subject to change.

FUNDRAISING Fundraising is an important component of SAKA because it allows swimmers to participate in the sport without major financial burdens on the family. All fees collected from fundraisers will become property of the SAKA program and will be used as designated.

TERMINATION If you ever need to terminate your swimmer’s SAKA membership, please submit your letter in writing to Member Service’s and to your swimmer’s coach.

Nutrition has an appreciable impact on your swimmer’s performance. We encourage swimmers and parents to practice good nutrition on a year-round basis. While the occasional fast food meal is acceptable, make sure that his/her daily diet follows the 80% rule (meaning that he/she makes the right choices at least 80% of the time); reserve the other 20% percent for some of the “cheat” foods.

THE RIGHT KINDS OF CARBOHyDRATESMake sure that the bulk of your swimmer’s diet comes from complex carbohydrate sources. It is important that these carbs are predominantly in the form of whole grain breads and cereals, whole wheat pasta, brown rice, yams (or sweet potatoes) and beans. Try to stay away from white pasta, rice, breads and bagels; they have an unfavorable effect on blood sugar levels and can hamper your swimmer’s performance.

SWIMMER NUTRITION

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PROTEIN INTAKETry to opt for quality, low-fat protein sources like skinless, white meat chicken and turkey, lean beef, eggs, tuna, flounder, sole and cod, skim and low fat milks, low-fat yogurt (not the “fruit on the bottom kind”) and tofu. Limit your swimmer’s intake of high-fat cuts of beef and pork, hot dogs, chicken nuggets, fried chicken and fast food.

WATCH THE FATKeep an eye on your swimmer’s fat intake. As a general rule, try to limit intake of saturated fats, or any type of “hydrogenated oils” and “trans” fats. You can do this by cutting down on higher-fat cuts of beef and pork and all types of fast food. Also, try to read as many nutrition labels as possible, as most clearly list the breakdown of both total fat and saturated fats.

FRUITS AND vEGETABLESEat as many fresh vegetables and fruits as possible. They provide a variety of vitamins and minerals, as well as much needed fiber.

HyDRATIONProper hydration is a key to success! Overall water consumption for those age 9 to 13 should be 2.0 to 2.5 liters per day; those in the 14-18 age group should strive for 2.5 to 3.5 liters (with females falling near the lower end of the range and males at the higher end). Keep in mind that the standards mentioned strictly relate to water intake - not soda, juice, or sports drinks. This should be your target for each and every day, with your fluid requirements increasing with athletic activity.

Sports drinks are only necessary for activities lasting at least one hour in duration, but can otherwise be consumed in moderation.

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ATTENDANCEEach swimmer is required to attend practice. Attendance will be taken at each practice. Swimmer attendance will be tracked and monitored for compliance with this attendance standard. Lack of attendance along with attitude and work ethic will have an impact on your swimmers meet entries. In order to travel to invitational meets out of the area and national meets, the swimmer must have 90% attendance.

Once you have joined our program:• Attend all practices at your designated time (unless instructed by the

coach)• Be on deck and ready to enter the water at least 5 minutes early • While waiting to practice, please show courtesy to the group and

members that are already in the water • Bring the required equipment to each practice (please have your items

labeled)

OUTLOOK ON SWIMMINGSAKA athletes are expected to demonstrate championship behavior and accountability. What is championship behavior? It is respect for teammates, coaches, parents and competitors. “To respect something is to value it and treat it as worthy in its own right.

Athletes should show respect for the coaching team by paying attention when a coach is communicating and by attempting to implement the recommendations made to the athlete by the coach. Athletes demonstrate respect for their teammates by treating them as they themselves would like to be treated.

Athletes understand and accept team rules as well as the consequences for disobeying them. You should view yourself as one member of a large team that functions best when all abide by team guidelines.

Athletes respect his or her competitors. This respect is demonstrated by knowing competitors’ names and by viewing them as a positive influence in the athlete’s own quest for excellence. The athlete realizes that the challenge of swimming against an opponent will enhance his/her own performance.

SWIMMER OBLIgATIONS

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Athletes understand and accept responsibility for their competition preparation and performance. With maturity and experience, athletes accept increasing responsibility for their training. Although athletes want and accept advice, input, and help from coaches, they recognize that they themselves are ultimately held accountable for their training.

Although athletes may not seek out the role of being a leader, it is a position in which they often find themselves. Athletes should be aware of their leadership position and understand how they can positively influence the behavior of others. Athletes need to understand and accept that effective leadership comes with the responsibility of being a positive role model to others.

Parents are encouraged to advocate for their child directly with their child’s coach. Coaches are available for impromptu discussions, as well as for more structured meetings. Please contact your child’s coach when you have questions, concerns, or need advice. If you feel that you need more support, please speak directly with the program’s head coach.

DISCIPLINEIn general, the athlete should take increasing responsibility for demonstrating appropriate proactive behavior and should progress from needing external motivation to train hard to be self-motivated and internally driven. It is expected that each swimmer will exhibit positive practice behaviors (such as showing up to practice on time, swimming sets correctly, and working on stroke technique), is responsible for any swim equipment used, obeys pool and team rules and pays attention to the coach during practice. Swimmers should understand the importance of challenging oneself on a daily basis and not allow oneself to back off intensity.

All swimmers are expected maintain a daily journal or log book. Additionally, swimmers must prioritize and manage time demands that impact their ability to meet the obligations noted above.

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Below is a list of common equipment used by competitive swimmers. Not all equipment is required for every swimmer. You will be informed of exactly what is needed based on your swimmer’s level. SwimOutlet.com is a website that we recommend for “must have” equipment purchases at discount prices. You will be notified by the coach when team uniforms are made available. PRACTICE EQUIPMENT

• Goggles (2 pair)• Caps (2)• Women’s Practice Suit (swimmer should wear at least 2 suits)• Men’s Practice Suit (should have one drag suit*)• Mesh Bag• Kickboard • Fins• Paddles (Ages 10 & up) • Pull Buoys• Journal to record workouts• Snorkel

*A drag suit is a baggy suit that is worn over a normal suit to provide extra resistance (“drag”) from

the water.

MEET EQUIPMENT AND TEAM UNIFORM• SAKA Tee Shirts (long and short)• Competition black bathing Suit (Men/Women)• Women’s Practice Suit (Wear at least 2 suits)• Men’s Drag Suit• Team Bag/Back Pack• Team Warm-up• Protective Footwear

EqUIPMENT & UNIFORMS

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*Schedules are subject to change throughout the year, including summer season

Dryland is an important part of saka’s competitive swimming program and is one component that enhances swimmers level of physical fitness. The purpose of dryland is to increase the swimmers’ body awareness, improve core strength and to build muscular endurance. Dryland group schedules will be announced at the beginning of each swim season and will be age appropriate.

PRACTICE SChEdULE / TRAININg*

gOLd SILVER BRONZE

M/W/F5:30 - 7:00AM

M-F4:00 - 6:30PM

SAT7:00 - 11:00AM

M, F6:00 - 7:30PM

Tu, Th6:00 - 8:00PM

SAT7:00 - 9:30AM

M-F6:00 - 8:00PM

SAT7:00 - 9:30AM

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WHAT TO BRING• Plenty of towels - 2 to 4 depending on number of events. • Warm clothing (mornings at meets can be cool). • Chairs or blankets to sit on (if permitted). • Shade/tarp (if you have one). • Cooler for fruit, juices, water, snacks etc. • Snacks (not meals - generally a snack bar will be available during meets). • Visors, sunglasses, team T-shirt, team cap and team suit. • Sunscreen or sun block, especially for nose and shoulders.

BEFORE START OF MEETS Event details, including warm-up times, will be posted on the board next to Coach’s office and emailed to parents in a team communique in advance of the meet.

Parents are expected to check over information presented about their swimmers and the event and quickly communicate regarding discrepancies or concerns. If your swimmer is unable to participate in the event, notification to the coaches should be immediate. Once the meet is closed, or if a swimmer is expected but absent from the meet, entry fees for the meet are forfeited.

Parents are expected to notify swimmers of the events they are entered to swim. Any concerns should be promptly discussed with your swimmer’s coach.

Arrive at the pool at least 30 minutes before the scheduled warm-up time begins. Each swimmer (and parent) should wear a SAKA shirt in the designated color for that day.

The swimmers sit together as a team, so upon arrival look for familiar faces. Swimmers should keep all their belongings in the team area; this includes chairs (if permitted), blankets, swim bags and/or sleeping bags.

SWIM MEET PROTOCOL

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CHECK-INImmediately upon arrival make sure your swimmer reports to his or her coach. Usually, parents are not allowed on deck, so check-in with meet officials is generally the responsibility of your swimmer’s coach

Check-in is required so that the people running the meet know who is at the meet. Usually one will need to circle the swimmer’s name or “#”, before each swimmer’s name, for each event he or she is swimming that day. This is known as positive check-in. If this is not done, the swimmer will not be permitted to swim that event. After check-in, the meet administrators can “seed” the swimmers into heats. Heat and lane assignments will be posted, so be sure your swimmer knows where to look!

• Sometimes the meet is “pre-seeded” and no check-in is required. You and your swimmer can find heat and lane assignments by purchasing a program.

• If positive check-in is required and if a coach is unavailable, it is the parent’s responsibility to check-in with Meet Director or the designated person.

WARM-UPIt is very important for all swimmers to warm up with the team. A swimmer’s body is just like a car on a cold day- he/she needs to get the engine going and warmed up before he/she can go all out.

After warm-up, your swimmer will return to the area where his/her team is sitting and wait there until his/her first event is called. This is a good time for your child to go to the bathroom, get a drink, dress warmly and get settled in.

The meet will usually start about 10-15 minutes after warm-ups are over.

Heat Sheets (or meet programs) are usually available for sale at the entrance of the meet and will list the actual heat and lane in which a swimmer will be competing. When team entries are submitted, each swimmer and his/her previous best time (up to the date that the entry was submitted) will be listed on the heat sheet. If the swimmer is swimming an event for the first time, he/she will be entered as a “no-time” or “NT.” A “no-time” swimmer will most likely swim in one of the first heats of the event.

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Psych sheets lists the seed times of each swimmer and how they compare to other swimmers in the meet and a particular event. Often heat sheets include seed times.

According to USA Swimming rules (and because of liability concerns), parents are not allowed on deck unless they are serving in an official capacity. Similarly, all questions concerning meet results, an officiating call, or the conduct of a meet should be referred to a coach. He/she will pursue the matter through the proper channels.

DURING MEETIt is important for any swimmer to know what event numbers he/she is swimming. He/she may swim immediately after warm-up or he/she may have to wait for an extended period of time.

Most meets are computerized. There are generally two ways a swimmer gets to his/her lane: A swimmer usually reports directly to his/her lane for competition.

After each swim: • He/she is to ask the timers (people behind the blocks at each lane)

his/her time and looks are scoreboard, if available • Depending on the coach’s instructions, the swimmer may be asked

to do some recovery swimming if a “warm down” pool or lanes are available.

The swimmer should then go immediately to his or her coach. The coach will discuss the swim with each swimmer.

Generally, the coach follows these guidelines when discussing swims: • Positive comments or praise • Suggestions for improvement

Things you, as a parent, can do after each meet swim: • Tell your swimmer how great they did! The coaching staff will be

sure to discuss stroke technique, race strategies and splits with them.

• Have your child go back to the team area and relax. • This is another good time for a bathroom break, a drink or

something light to eat.

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The swimmer now waits until the next event is called and starts the procedure again. When a swimmer has completed all of his/her events, he/she and his/her parents may leave the meet. Make sure, however, that the swimmer’s parent checks with the coach before leaving to confirm that your swimmer is not included on a relay team. It is not fair to other swimmers who may have stayed to swim on a relay where your swimmer is expected to be a member and he/she is not present.

Results are usually posted somewhere in the facility (some meets are updated on mobile app called Meet Mobile). Awards are often gathered for a team and given to the coach at the end of the meet. The coach will give the awards to the swimmers at a later time.

TyPES OF SWIM MEETS• Timed Final meets: In timed final meet, the final placing is determined by

the times achieved in the heat events. • Trials (Prelims) & Finals meets: In trials and finals meets, trials are

swum in the morning, with the fastest times in the event qualifying for the finals of the same event later in the day. Times swum during the trials determine the placing of the event. When entered in a Trials and Finals meet, the rest period between trials and finals should be used to consume the largest meal of the day, and for rest/sleep.

TRAvEL POLICIES FOR TEAM TRIPSOlympic trials, senior nationals, sectionals or special invitational meets can be designated as a team trip by the Head Coach. If a specific meet is designated as a team trip, the swimmers will travel as a team. This includes traveling as a group to the location in the designated manner, staying in the same hotel, etc. In order for a swimmer to participate in a team trip event, he/she is required to follow the trip itinerary.

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THE SALvATION ARMy KROC CENTER OF PHILADELPHIAhttp://www.salvationarmykroccenter.org

USA SWIMMINGhttp://www.usaswimming.org

MIDDLE ATLANTIC SWIMMING http://maswim.org/site/ SWIMMING WORLD MAGAzINEhttp://www.swimmingworldmagazine.com

DIvERSITy IN AQUATICShttp://www.diversityinaquatics.orghttp://diversityinaquatics.blip.tv

MEET MOBILE http://www.active.com/mobile/meet-mobile

SWIM SWAMwww.swimswam.com

See Attached 2013-2016 National Age Group Motivational Timesstarting 9/1/2012 through 8/31/2016

RESOURCES

SWIM TIME STANdARdS

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The Salvation Army Kroc Center of Philadelphia is open 7 days and nearly 100 hours each week; our typical hours of operation are:

Mon-Fri 5:30 am to 9:30 pmSat 7:00 am to 6:00 pmSun 1:00 to 6:00 pm

KROC HOLIDAy SCHEDULE Easter, April 5, 2015: CLOSEDMemorial Day, May 25, 2015: 7 am to 12 pmIndependence Day, July 4, 2015: 7am to 12pmLabor Day, September 7, 2015: 7 am to 12 pmThanksgiving Day, November 26, 2015: CLOSEDChristmas Eve, December 24, 2015: 5:30 am to 2 pmChristmas, December 25, 2015: CLOSEDNew Year’s Eve, December 31, 2015: 5:30 am to 2 pmNew Year’s Day, January 1, 2016: 7 am to 12 pmPlease note that times are subject to change. Please see the Salvation Army Kroc Center of Philadelphia

website for the most up to date and accurate information.

CONTACT USJim Ellis – Aquatics Director/Head Coach(cell) 215.292.8270ellis-9194@msn.com

Tracy Freeland – Assistant Coach(cell) 917.355.4663TracyFreeland@me.com

Matthew Scanlan – Assistant Coach(cell) 215.680.4125mscan519@hotmail.com

Bridget Brown – Aquatics Manager(office) 215.558.1535Bridget.Ingram@use.salvationarmy.org

gENERAL INFORMATION

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4200 Wissahickon AvenuePhiladelphia, PA 19129215.717.1200