Richard’s Arrival Notes for Rotherham…

Rotherham Open Meet this weekend:  Saturday and Sunday are both an 8am Warm-Up. However, all swimmers to be at Ponds Forge by 7.30am for race preparation and talk.


Rotherham Meet Prep & Training Change

Thurs 17 Jan (tonight!) – Midland Potential, Junior Elite & National Potential Squads.
Please bring race suits for race preparation ahead of this weekend’s Rotherham Meet.

Also, please note that this Saturday’s morning session, 7.30am to 9.30am, and the Sunday session, 4pm to 6pm, are cancelled due to coaching staff supporting the Meet.

Foundation and Development squads will still train Sunday 3pm to 4pm as normal.

Sports Drinks for Athletes – from Richard

There are many commercially available sports drinks, but which is best for an athlete?   A ‘sports drink’ is any beverage formulated to rehydrate and replenish minerals and nutrients used during exercise.

Most commercially available sports drinks contain carbohydrates and electrolytes to help an athlete maintain a high level of performance over an extended period of time. These can be Hypotonic, Isotonic or Hypertonic, depending on the concentration of minerals and carbohydrates. Different formulations are intended for different situations…Hypotonic drinks should be consumed either several hours after, or prior, to exercise (so-called carbohydrate loading), while Isotonic and Hypertonic drinks are best used during or immediately after exercise.

Hypotonic drinks: Less than 8% concentration of carbohydrate and minerals (lower particle concentration) compared to normal human body fluids. Hypotonic drinks are absorbed rapidly by the intestines and are good for quick fluid replacement during and after exercise. They are usually lower in calories than other sports drinks and are also suited for everyday consumption (unrelated to exercise).

Isotonic drinks: Generally contain carbohydrates and electrolytes at 8% concentration, which is similar to that of most normal fluids in the human body. Isotonic concentration allows the relatively rapid absorption of the ingested fluid by the stomach and small intestines for rehydration during exercise, while supplying fuel (simple carbohydrates) and electrolytes critical for body function to keep the athlete functioning at peak levels during endurance events.

Hypertonic drinks: Concentration above 8% and usually containing larger amounts of carbohydrates, which increases particle concentration. Hypertonic drinks are best used after long endurance events to replenish glycogen stores, or for carbohydrate loading in the days prior to an endurance event. Hypertonic fluids are absorbed more slowly than Hypotonic or Isotonic drinks – water is drawn into the intestines to dilute hypertonic drinks prior absorption. Therefore, Hypertonic drinks are not appropriate for use during exercise, only several hours before or after.

Each class of sports drink has an optimum use:
Hypotonic sports drinks – eg. Water, Slazenger S1
Best used for rapid hydration. Most are lacking in electrolytes, and are therefore not optimum for exclusive use during long bouts of exercise (more than 30 minutes).

Isotonic sports drinks – eg. Gatorade, PowerAde (most avail sports drinks are isotonic) These drinks work well for longer exercise sessions, replenishing fluids, electrolytes and carbohydrates. These drinks are absorbed quickly.

Hypertonic sports drinks – eg. Fruit Juice                                                                                   These drinks are best used after exercise, to boost muscle glycogen stores. They are not well suited for use during exercise as they are slowly absorbed.

I have put this together to help everyone understand a lot more, especially after the Development Camp on Saturday.   Richard


ALL ANNUAL ASA Swim England Membership Fees are due by the 31st January:

Category 1 Foundation, some Development Squad: £18
Category 2 Development (competitive) & all other Squads: £35.00

As detailed in the e-mail letter of 6th Dec 2018, please ensure that annual fees are paid by the 31st January. Failure to pay this will result in a Swim England Registration and Swimmer Insurance lapse and NO training will be permitted.

BACS direct to the Club bank account:
Barclays, account number 80864471, Sort Code 20.63.28
or by cash/cheque in a marked envelope to Sharon Bestwick, Assistant Treasurer.

Reminder of mthly fees from 1st Jan 2019

Foundation Squad: £25 per month

Development Squad: £30 per month

Mid Potential, Jun Elite & Nat Potential Squads: £42 per month

DX (Dual Club): £5 per month

NEW Masters Squad: £30 per month (details to follow in Feb 2019)

PLEASE ALTER YOUR MONTHLY STANDING ORDERS AS SOON AS POSSIBLE – this can’t be done by the Club. Also, ENSURE YOUR MEMBERSHIP (‘S’) NUMBER IS REFERENCED. Further letters to the Development Squad will follow this week.  Any queries – please contact Paula Elson at or Sharon Bestwick at the pool.

JunEl&NatPot Home Training Programme

Exercise Programme from Mon 21 Jan (for run up to Counties and Nova) as follows: Mon (before swim), Tues (after schl/college), Thurs (before swim), Fri (after schl/college)
Reaching lunges x 15
T-rotational push ups x 15
Split squat lunges x 15
Sit ups x 15
Leg raises x 15
Band extensions x 15
1 Arm staggered band pulls x 15 each arm.
Increase all exercises to 20 in week 2, then 25 in week 3 and 30 from week 4.
Don’t forget 5 minutes warm up and cool down!
If you don’t know any of the exercises, then please Google the image or video so you have the correct understanding in order to prevent injury.
Good luck!  Head Coach – Richard