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5 Pieces of Sports Process Perspective

Perspective: Placing a meet/performance in the proper context. It is about understanding that while the meet is important, it does not define your athlete’s worth as a person.
Process: Focusing on the controllable, technical, and tactical steps required to succeed, rather than fixating on the final score or outcome
Present: Staying mentally in the "here and now." Showing up in practice as well as a meet. This involves focusing on what your athlete needs to do at this exact moment to swim well, avoiding dwelling on past mistakes or worrying about future results.
Positive: Maintaining an optimistic outlook, even during tough competition. This involves constructive self-talk and treating every performance—win or lose—as a learning experience to improve.
Progress: Recognizing that success is a journey of continuous, incremental improvement. It involves focusing on daily growth and development rather than immediate perfection.

Perspective

Process

Present

Positive

Progress

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Overall Team �Roles, Responsibilities, & Expectations

(RACI = Responsible, Accountable, Consulted, Informed)

RACI MATRIX – ATHLETES, COACHES, AND PARENTS

ACTIVITY / RESPONSIBILITY	ATHLETES	COACHES	PARENTS
Training Attendance & Punctuality	R	A	I
Skill Development & Effort	R	A	I
Game Strategy & Tactics	I	A/R	I
Team Selection & Playing Time	I	A/R	I
Code of Conduct (Behavior & Sportsmanship)	R	A	C
Discipline & Consequences	R	A/R	I
Athlete Safety & Well-Being	R	A/R	C
Injury Reporting	R	A	C
Injury Management & Return-to-Play	I	A/R	C
Communication of Team Policies	I	A/R	I
Parent–Coach Communication	I	A	R
Athlete–Coach Communication	R	A	I
Emotional Support & Motivation	R	C	A/R
Transportation to Practices/Games	I	I	A/R
Equipment & Uniform Care	R	C	A
Fees, Registrations & Paperwork	I	C	A/R
Game-Day Conduct (Sidelines, Bench)	R	A	R
Conflict Resolution	R	A/R	C
Long-Term Athlete Development	R	A	C

ATHLETES

Be prepared, punctual, and committed
Follow team rules and show sportsmanship
Communicate honestly about injuries and concerns
Take responsibility for effort, attitude, and behavior

COACHES

Lead training, strategy, and competition decisions
Ensure athlete safety and fair treatment
Set expectations and enforce standards
Communicate clearly and consistently

PARENTS

Provide logistical and emotional support
Model positive behavior on and off the field
Respect coaching decisions and team policies
Communicate appropriately and constructively

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Overall Athletic Nutrition

The Basic Nutrients The basic nutrients are carbohydrates, proteins, fats, vitamins, minerals and water.

Carbohydrates (60%) are the primary fuel source for aerobic athletes and contrary to popular opinion, are not fattening. If taken in reasonable amounts, carbohydrates are used for energy, leaving little to be converted to body fat.
Protein (15%) builds and repairs muscle, produces hormones, supports the immune system, and replaces red blood cells. Protein is not a main source of energy except in cases of malnutrition or starvation. Most athletes do not need extra protein. They get adequate protein from a normal diet. Again, contrary to popular opinion, protein does not build muscle bulk; only exercise does that.
Fats (25%) are essential for hormone production, storage of vitamins, and delivery of essential fatty acids. The body needs fat, but the average American diet contains more than enough. High fat foods should be traded for low fat substitutes so that fat intake is limited to 25% of total calories.
The necessary vitamins and minerals are also readily available in the foods consumed in a healthy diet. Vitamins, minerals, and water make the body more efficient at accessing carbohydrates, fats, and proteins when they are needed during exercise and recovery. In terms of total calories, swimmers should aim for a diet of:

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Upcoming Important Team Events

March Madness (Early Team Registration 26’ – 27’ Season) March 1 –April 30^th Only for current team members

Move Up Day – Monday, April 13^th

End of the Year Trip – Six Flags in Jersey - May 16^th

End of the Year celebration – May 26th

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Upcoming Important Qualifying Meets

SHORT COURSE SEASON

Black History Meet – Takoma, DC - February 13 – 16 (“B” Standard Times)
PVS Open Champs – UMD - (Senior ONLY meet) March 05 – 06 (“AA” Standard Times)
PVS 14 & Under Champs – UMD - March 12 –16 (“A” Standard Times)
Eastern Zones – Buffalo, NY – April 01 - 04 ( “AA” and “AAA” Standard Times)

LONG COURSE

Maryland State LC Champs – Rockville - May 29-31 (“A” Standard Times)
PVS 14 & Under Champs– UMD - July 16-17 & 19-20 (“A” Standard Times)
Eastern Zone LC Age Group Champs – Richmond, VA - July 29 – August 1^st ( “AA” and “AAA” Standard Times)
ISCA Summer Elite Showcase 14 & U – St. Petersburg – August 3 – 6 (“BB” Standard Time)

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Practice Expectations

SWIMMERS

Swimmers are expected to come to work hard, listen attentively to the coach, and come prepared with practice equipment
At the start of practice, swimmers are expected to arrive on time and immediately get into the pool
Late arrivals may be subject to being sent home

PARENTS

Parents are expected to communicate in TEAMS chat if the swimmer will arrive late.
Parents are expected to sit in the waiting areas of facility while practice is going on
Parents are expected to hold all questions for coaches until the end of practice

COACHES

Coaches are expected to work with swimmers of all abilities
Coaches are expected to start practice on time
Coaches are expected to ensure the safety and well being of the swimmers in the pool

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PRACTICE MAKES PERFECT

1:2 Rule - every day out of the water, it takes about two days in the water to return to previous fitness levels.

Practicing at 20% or not practicing at all will set your swimmer back

Missing practices will slow progress, deteriorates fitness levels, impacts speed, power and endurance

Make sure you come to practice

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Practice Equipment

Required Equipment in Bold.
Recommended Equipment is starred.
Equipment Used by the Group that a swimmer may want a personal one is underlined.
Silver, Gold, and Platinum are required to have their own equipment because not every location has the equipment available to borrow.

* Each Swimmer is provided a swim cap covered in their registration. Any additional team swim caps requested beyond the first one will result in a $15 charge to the account.

�

Group	Learn to Compete (LTC)	Bronze 1	Bronze2/ Bronze 3	Silver	Gold	Platinum
	Googles/ Swim Cap	Googles/ Swim Cap	Googles/ Swim Cap	Googles/ Swim Cap	Googles/ Swim Cap	Googles/ Swim Cap
		Water Bottle*	Water Bottle	Water Bottle	Water Bottle	Water Bottle
			Pull Buoy	Pull Buoy	Pull Buoy	Pull Buoy
			Kickboard	Paddles	Paddles	Paddles
				Fins	Fins	Fins
				Snorkel	Snorkel	Snorkel

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Meet Expectations

Swimmers:

Arrive on time and ready to get into warmups (late arrivals will be subject to being sent home)
Know what they are swimming
Be prepared with goggles, cap, suit and towel
Stay with their team until a coaches releases them to leave
Listen attentively and follow directions of coaches
Behave while on deck
Follow the meet and go up to swim when it is their turn

Coaches:

Follow the rules of the meet event
Stay aware and up-to-date on changes of the meet
Direct swimmers to their races in a timely manner
Ensure the safety and well-being of swimmers in the water and on deck

Parents:

Meet entries are charged even if your swimmer does not compete. Meet fees are not reimbursable
Download the TEAMS app and communicate any late arrivals
Follow the meet through Meet Mobile
Be your swimmer’s biggest cheerleader

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Meet Etiquette

No Electronics on Deck

Electronics/phones are a distraction.
There is a high probability of these items becoming damaged or stolen.
Coaches are not responsible for items misplaced, stolen or damaged.

No Parents on Deck

First Violation –

You will be asked to leave the deck.
You will be fined $50

Second Violation –

You will be asked to leave the deck;
You will be fined $50 and
Your swimmer will be dismissed from the meet. Your account will NOT be refunded.

Third Violation –

You will be asked to leave the deck and
You will be fined $50 and
Your swimmer will be dismissed from the meet.
Your swimmer will not be able to participate in any further meets during the season of the violation.

“Meet Etiquette Policy” Applies across the board for all members of the team with no exceptions.

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Competition & Tech Gear Care

Helpful Hints

Save your team competition suit for competition - Do not wear in practice
Save Tech Suits for Championships – they wear out their effectiveness with multiple uses
Do not put your suit in the washing machine and dryer – Hand wash
Goggles can get mold in them. – remind your swimmer to keep goggles in their case or away from wet suits and towels.
Have several sets of goggles – they get lost or break.
When Broken make like new – Goggles can be repaired – buy bungy cords
Have several caps – purchase practice caps. They break

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Fueling for the Meet

If taper in training, consider small reduction in energy intake
No need to carb load unless competition duration is > 2-3 hr; make sure carbohydrate intake is adequate at each meal and snack
Consider reducing fiber intake if bowel function becomes an issue during competition
Maintain adequate hydration levels No "special" meal required, stick to familiar foods and fluids
Be mindful of food safety and only eat foods from trusted sources and restaurants
Sleeping at altitude or in a hot environment may increase the risk for dehydration; increase fluid intake upon waking to top off fluid levels

Days Leading up to Competition

Choose familiar foods trialed during training
Eat a balanced meal 3-4 hours before or a smaller meal/larger snack 2 hours before
Adding protein to your meal can help delay the onset of hunger during competition
If you eat a meal 3-4 hours before competition, then top up on familiar and easily digestible carbohydrates within 15-60 minutes of competing, such as a sports drink, carbohydrate chews/gel, fruit, or a granola bar
Foods higher in fat and fiber slow digestion and may cause stomach distress if consumed too close to competition - Spicy or acidic foods eaten close to competition may also lead to indigestion and heartburn
Ensure fueling plan is adaptable to different competition times and food availability/travel
If you are particularly nervous before competition you may prefer to consume a meal or snack in liquid form rather than solid
Maintain adequate hydration in the 24 hours prior to competition and sip on fluids leading up to competition

Day of Competition

*Example Fueling Plan

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Duck Hunt!!!

ASTS mascot is the ducks !!! Your swimmers will come home with ducks for outstanding achievement in meets !! At the end of the year, the swimmer with the most ducks achieved in each swim group will be crowned king/queen duck

For every 1^st place in a heat a swimmer will receive 1 duck
For every 1^st place overall in the event a swimmer will receive 2 ducks
Championship Finalists will receive 2 ducks
Top 5 achieved in finals swimmers receive an additional 2 ducks

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National Age Group Motivational Times

USA swimming national age group times are reviewed every 4 years and establishes time standards for swimmers of every age group that range from B to AAAA to give swimmers benchmarks for goal-setting and to track improvement.
That is, these time standards are intended to motivate swimmers in each age group to work their way up from a B standard to a BB standard and then to an A standard, an AA standard, an AAA standard and finally to an AAAA standard.
These times also determine eligibility for qualifying championship meets and invitationals.
These times are also a determinate to move to different groups amongst the team COMPEITION GROUPS

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Team Records

This is a fun way of claiming bragging rights amongst the team
Break a Record and your swimmer will receive a different color cap

Cap Distribution in the 2025-2026 current season

1-2 records – Gold Cap
3-4 records – Black Cap
5-7 records – Lavendar Cap
8 – 11 records – Platinum Cap
11– 14 records – Pink Cap
15+ - Swimmers chooses additional caps

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IMR and IMX All Stars Program

IM Ready Program - USA Swimming to celebrate athletes who are willing to accept the challenge of swimming every individual stroke and the individual medley (IM) during a single season.

Swimmers are awarded points based on their time in the events and at the end of the season can receive a certificate from USA Swimming for completing the IM Ready events.

IM Ready Events:

9-10 yr olds: 100 Free, 50 Back, 50 Breast, 50 Fly, 100 IM (SCY) or 200 IM (LCM)
11-12 yr olds: 200 Free, 50 Back, 50 Breast, 50 Fly, 100 IM (SCY) or 200 IM (LCM)
13 & Older: 200 Free, 100 Back, 100 Breast, 100 Fly, 200 IM

IM Xtreme Program - USA Swimming used to determine eligible for swimmers to attend Zone Select, National Select, Zone Diversity, and National Diversity Training Camps.

Swimmers who score at least 1800 are eligible for the IMXtreme Meets held throughout the year.
Swimmers are awarded points based on their time in the events and at the end of the season can receive a certificate from USA Swimming for completing the IM Xtremme events.

IM Xtreme Events:

9-10 yr olds: 200 Free, 100 Back, 100 Breast, 100 Fly, 200 IM
11-12 yr olds: 500 Free (SCY) or 400 Free (LCM), 100 Back, 100 Breast, 100 Fly, 200 IM
13 & Older: 500 Free (SCY) or 400 Free (LCM), 200 Back, 200 Breast, 200 Fly, 200 IM, 400 IM

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