Hydration For Swimmers

The goal of hydration is to prevent fluid loss in excess of 2% of body weight, and to prevent excessive changes in the bodies electrolyte balance. Otherwise a person performance will deteriorate and health could be affected.pic_12363570251848
A swimmer can check their hydration rate by the colour of their urine. Clear means they are hydrated (you have been drinking enough water or
Yellow means your dehydrated, which means you have not been drinking enough water.

Prior to training you drink 1-3 cups of water to ensure you start training properly hydrated.

Then during training you should have a water bottle on pool deck so you can sip water between sets and if there is time between intervals.

This raises the question; how much fluid should a swimmer ingest while exercising? It depends on how much you sweat, and this is obtained by weighing yourself before training then again after training. The weight loss recorded is fluid loss and this amount should be fluid ingestion target for each training session.

Weight Before Training 2% Weight Loss Weight After Training
75kg 1.5kg 73.5kg
65kg 1.3kg 63.7kg
55kg 1.1kg 53.9kg
45kg 0.9kg 44.1kg
40kg 0.8kg 39.2kg
35kg 0.7kg 34.3kg

Meet/Event Sign Up Form

A new way of signing up for Swim Meets and Sailfish Events.

A second option for responding for Meets and other events is now available.  Located on the notice board located next to the School Record Board is a sign up sheet.I’ll put one up for each event as they come up.

Currently a Club Champs Swim Meet sign up form for swimmers and a Parent Volunteer Form for the Club Champs is up.  Please tick Yes if you are able to assist, No if you are unable to help this time.


Swimathon Results

A fantastic effort by all swimmers.  You swam a total of 10,513 laps or 262,825meters, or 262 Kilometers

Thanks parents for your support.  Special thanks to Meiling Yoon who organised the event.







Nicolo Morales ES3 E1 78 1,950
Hugh Lamont ES3 E1 64 1,600
Lucas Arulpragasam ES2 E1 50 1,250
Hiroto Sato ES1 E1 30 750
Seiryo Sasaki ES3 E2 83 2,075
Aleah Gooden ES2 E2 82 2,050
Rin Nakajima ES3 E2 82 2,050
Daniel Klepp ES2 E2 81 2,025
Sophie Moon ES3 E2 68 1,700
Daihi Miyamoto ES3 E3 98 2,450
Imaya Jeffries ES3 E3 94 2,350
Gabriela Ellis ES4 E3 91 2,275
Maya Tumiwa ES4 E3 91 2,275
Pawarin Sungkboon ES4 E3 91 2,275
Gabriela Miralao ES2 E3 90 2,250
Yuma Sato ES3 E3 108 2,700
Natalia Gonzales ES4 E3 85 2,125
Byeong Lee ES3 E3 82 2,050
Seo-Young Oh ES3 E3 70 1,750
Enya Zibell ES4 E3 ? ?
Isobel Morales MS5 M1 92 2,300
Rory Lamont MS5 M1 82 2,050
Aisya Farid MS5 M2 102 2,550
Lisa Zheng MS6 M2 94 2,350
Noah Zibell MS7 M2 ? ?
Hiroki Koyama MS7 M3 111 2,775
Sidney Miralao ES4 M3 111 2,775
Samantha Borja MS5 M3 108 2,700
Aina Farid MS7 M3 106 2,650
Anika Lewis MS6 M3 92 2,300
Panarin Sungkboon MS6 M3 91 2,275
Raymond Oo H10 V1 344 8,600
Tatsuro Irie H11 V1 332 8,300
Jung-Ho Kim MS8 V1 320 8,000
Sam Drury H11 V1 312 7,800
Tyler Sy H09 V1 308 7,700
Genzo Dones H12 V1 303 7,575
Cayi Yoon H09 V1 294 7,350
Seong-Chan An H09 V1 292 7,300
Justin Van Klaveren H09 V1 283 7,075
Gabriel Anaya H12 V1 280 7,000
Angie Oo H11 V1 100 2,500
Saaya Ikedo H11 V2 274 6,850
Nhi Corcoran H11 V2 273 6,825
Alix Woldring H11 V2 260 6,500
Karen Lloyd H11 V2 260 6,500
Min-Ji Kim H09 V2 243 6,075
Kai Maekawa H10 V2 236 5,900
Samata Pandey H10 V2 233 5,825
Zina Ursem H11 V2 231 5,775
Woo-Seok Byun H11 V2 222 5,550
Sol-Jae Lee H10 V2 209 5,225
Noa Sison H10 V3 268 6,700
Conrad Lee H09 V3 242 6,050
Ethan Que H09 V3 234 5,850
Jessica Lewis H09 V3 220 5,500
Franziska Klauser H11 V3 216 5,400
Stefan Gerhausser H09 V3 216 5,400
Carmen Soh H11 V3 210 5,250
Katharine Drury H09 V3 201 5,025
Yea-Na Kim H11 V3 140 3,500
Tae wan Kim     168 4,200
Doray Ellis     122 3,050
tsukasa maekawa     86 2,150
Yari Miralao     74 1,850

News for Swim Parents-Eating on the Road

Pub­lished by The Amer­i­can Swim­ming Coaches Associationsilly-funny-horse-pictures

Eat­ing on the Road

By Linda Houtkooper, Ph.D., R.D. Linda is a Food Nutri­tion Spe­cial­ist at the Coop­er­a­tive Exten­sion Ser­vice at the Uni­ver­sity of Ari­zona. She was once the author of a question/answer col­umn in Swim­ming World mag­a­zine and she gave a pre­sen­ta­tion on nutri­tion at the ASCA World Clinic.

What should swim­mers eat when swim meet or vaca­tion takes them on the road? Should the foods for best per­for­mance be sac­ri­ficed for pop­u­lar, con­ve­nient, fatty foods or is there some­thing else they can eat?

Swim­ming suc­cess depends on abil­ity, top-notch train­ing, coach­ing, and good nutri­tion. Proper nutri­tion for swim­mers includes foods that pro­vide all essen­tial nutri­ents in the proper amounts for good health and performance.

Nutrition-conscious swim­mers know that they need high car­bo­hy­drate, low fat foods to per­form their best. The best diet for train­ing and per­for­mance is the VIM diet.

V= Vari­ety of whole­some foods that pro­vide the proper amount of nutri­ents to main­tain desir­able lev­els of body water, lean body mass, and fat. These foods will also main­tain good health.

I= Eat foods that are indi­vid­u­al­ized. Foods should reflect per­sonal like. They should also make it pos­si­ble to fol­low reli­gious food pref­er­ences. Avoid foods that cause aller­gic reac­tions, and those the body can’t tol­er­ate. Only use nutri­tional sup­ple­ments rec­om­mended by your doc­tor or reg­is­tered dietician.

M= Eat mod­er­ate amounts of foods that are high in fat, sugar, or sodium.

Use the sug­ges­tions below to main­tain your top-notch VIM diet “on the road.”


Order pan­cakes, French toast, muffins, toast, or cereal, and fruit or fruit juices. These foods are all higher in car­bo­hy­drates and lower in fat than the tra­di­tional egg and bacon break­fasts. Request that toast, pan­cakes, or muffins be served with­out but­ter or mar­garine. Use syrup or jam to keep car­bo­hy­drate high and fat to a low. Choose low fat dairy prod­ucts, milk, hot choco­late, etc. Fresh fruit may be expen­sive or dif­fi­cult to find. Carry fresh and/or dried fruits with you. Cold cereal can be a good break­fast or snack; carry boxes in the car or on the bus. Keep milk in a cooler or pur­chase it at con­ve­nience stores.


Remem­ber that most of the fat in sand­wiches is found in the spread. Pre­pare or order your sand­wiches with­out the “mayo,” “spe­cial sauce,” or but­ter. Use ketchup or mus­tard instead. Peanut but­ter and jelly is a favorite and easy to make, but remem­ber that peanut but­ter is high in fat. Use whole grain bread and spread more jelly, while using a small amount of peanut but­ter. Avoid all fried foods at fast food places. Salad bars can be life­savers, but watch the dress­ings, olives, fried crou­tons, nuts, and seeds; or you could end up with more fat than any super burger could hope to hold! Use low fat lun­cheon meats such as skin­less poul­try and lean meats. Low fat bologna can be found in the stores, but read labels care­fully. Baked pota­toes should be ordered with but­ter and sauces “on the side.” Add just enough to moisten the carbohydrate-rich potato. Soups and crack­ers can be good low fat meals; avoid cream soups. Fruit juices and low fat milk are more nutri­tious choices than soda pop.


Go to restau­rants that offer high-carbohydrate foods such as pasta, baked pota­toes, rice, breads, veg­eta­bles, salad bars, and fruits. Eat thick crust piz­zas with low fat top­pings such as green pep­pers, mush­rooms, Cana­dian bacon, and onions. Avoid fatty meats, extra cheese, and olives. Eat breads with­out but­ter or mar­garine. Use jelly instead. Ask for sal­ads with dress­ing “on the side” so you can add min­i­mal amounts yourself.


Eat whole grain bread, muffins, fruit, fruit breads, low fat crack­ers, pret­zels, unbut­tered pop­corn, oat­meal raisin cook­ies, fig bars, ani­mal crack­ers, fruit juice, break­fast cereal, canned meal replace­ments, and dried and fresh fruits.

Exercise Makes You Smarter

Exercise Makes You Smarter

from Outside Blog by The News Team

Researchers at the Sahlgrenska Academy in Sweden have found that young adults who are physically fit score better on their IQ tests, ScienceDaily reports. There is a strong correlation between fitness and logical thinking and verbal comprehension, but the correlation doesn’t stand in relation to muscular strength.

“Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen,” says professor Michael Nilsson of the Sahlgrenska Academy, who is chief physician at the Sahlgrenska University Hospital, where the study was conducted. “This may be one of the reasons why we can see a clear link with fitness, but not with muscular strength.” The research subjects were 1.2 million Swedish men serving in the military and born between 1950 and 1976.

–Aileen Torres



Don’t forget the Swimathon is on this Saturday.

Pot Luck Meal – Don’t forget to bring along a dish to share.

Elementary School registration is at 2:15. Swimming at 2:30 till 3:30 eat at 3:30

Middle School registration 3:15, swim from 3:30-4:30, Eat at 4:30

ISM Community – Teachers, Parents, Students – 4:30-5:30

High School – Meal at 4:30 Registration 5:15, Swim 5:30-7:30

Pledges should be paid to the cashier by the  11th of December.

ISM Sailfish and Varsity Swimming

Skip to toolbar