www.usaswimming.org
The Greater Columbus Swim Team
614-478-5445
www.swimohio.org
www.gcsto.
From The GCSTO Offices Janua
GCSTO Strong… GCSTO P
IMMEDIATE ANNOUCEMEN
Upcoming Practices Changes
At Columbus Academy
Saturday, Jan. 31: Academy has their Middle School Championships at the p
at CA. Instead, Level 4 will practice with Level 5 on Sunday morning (Feb. 1)
At St. Charles
No changes are scheduled.
Last Ditch Meet Food Donation Sign-ups & Volunteering Signups
http://www.signupgenius.com/go/10c054caeaa2ca4fb6-gcsto is where you can go to sign up fo
that we are hosting. We cannot thank you enough for the tremendous way in which you all have
hundreds of dollars and allowed them to make all that much more for your athletes. That money
the Polar Power pin program, the chevron program, and more so your help is VERY much apprec
https://www.teamunify.com/EventsCurrent.jsp?_tabid_=7116&team=ohgcst is where you can
volunteer for this meet and get your 6 sessions in. Once we summarize these we will send home
missed meet session assessment (if any) that you’ll have or the credits for overworked sessions (
All-Team Bowling Party – Let’s Get Fired Up For Championships
Please note that our Booster Club hosts a FIRE-UP Bowling Party for the team each year. THIS YE
FROM 10:00 A.M. TO 12:00 P.M. ON SUNDAY, FEBRUARY 15 AND THERE IS NO COST THAT DAY
THIS PARTY OUT OF THE BOOSTER CLUB’S ACCOUNT. Your entire family is invited (even your no
that no other guests are to be there as this is for family members only and not friends of swimme
drinks for all and the event includes your bowling and shoe rental costs. Much of what they serve
bring something for yourself. As good guests, we also help make sure the place is clean when we
Your help is appreciated with this and the job everyone did last year in relation to this was PHEN
Lanes (www.eastlandlanes.com) located at 3770 Refugee Road, Columbus, OH 43232-4936, (614
so please put it on your calendar! SEE YOU AT THE PARTY… from Novice to Level 5… all of you are
be great to see you all there!
Sickness
It’s the time of year where we would ask you to exercise extreme care in terms of allowing your
contagious. Championships are upon us and our athletes have worked so very hard all season tha
teammate who got in the water with them. Please make sure that they are no longer contagious
to practice. This is one of those times to think of others… thanks!
Lost Swim UASC Meet Items
One of our members, Melody Culbert (melodyculbert@icloud.com) was handed a couple lost an
Please contact her if either of these items belong to you:
1 - A bright red GCSTO towel (looks very new).
2 - A pair of black nylon pants with the brand-name Sporti Core Collection, size small.(adult, but I
Responsible Lesson Instructors Needed
We are looking for a couple older (21 and over) instructors to help out with lessons, especially on
worker with consistent Sunday availability who comes with a strong recommendation from one o
interested or know of anyone who you think would fit the bill please let coach Nye know right aw
Looking For Another Summer Pool Swimming Lesson Site
We’re looking for another site to run additional programming for our lessons. If you are a memb
interested in having GCSTO run your lesson program for you all there please contact me and let m
Nationwide Autism Camps A Big Success
GCSTO has teamed up with Nationwide Children’s to offer a series of swim lesson camps for Auti
the year and will be carrying on this program with similar camps each quarter of the ensuing yea
March events please let Erin Harris know at erinharris.gcss@gmail.com. Thanks!
Extra New Team T-Shirts & Team Towel For Sale
In relation to the new team shirts I have the following available for purchase:
Towel
This year’s version – 1 of these ($15)
Gray
Youth Large – 2 of these ($16 each)
Black
Youth Large – 2 of these ($16 each)
Adult 2XLarge – 1 of these ($19)
The designs are below. Checks are payable to GCSTO and you can contact coach Nye about getti
FINANCIAL INFORMATION
Payment Due Date Information
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If you have signed up for year around swimming then you’ll have until Feb. 26 to pay off
Please make all checks payable to “GCSTO” and MAIL those payments to GCSTO, PO Box
here before the deadline as we may not have the on-line aspect yet done by that time. Y
needed.
If you wish to pay off the full amount and want a verification of how much it is that you
have the correct amount. Remember that if you have financial questions that those sho
not your own coach as they do not handle anything in relation to finances.
We do accept post-dated checks so if you need to make sure you get your payment in o
feel free to do so.
Converting From Fall/Winter, Only, To Year Around Payment Status
If you have signed up for just fall and winter and decided that you want to swim year around and
and then have everything paid off by the payment due date for that option (Feb.26, 2015).
VOLUNTEERING INFORMAT
Swim Meet Volunteering
Please remember that we ask each family in Levels 2, 3, 4 & 5 group to provide workers for 6 ses
session lasts about 3-4 hours and having 1 person work 6 of these sessions or 6 people working 1
fulfills this requirement.
To sign up simply log in on our web page and click on the EVENTS tab. Scroll down to the GCSTO
click on “JOB SIGNUP”. A list of choice will pop up from there! If you still have questions please e
Team Volunteering” in the subject line. You should be able, as well, to see how many sessions it i
that you worked and adding up your sessions as we have a function to confirm your work assignm
totals.
The fine breakdown is as follows: 1 missed session: $25, 2 missed sessions: $60, 3 missed session
We then take this fine money and give it to the families who had to work more than their 5 sessi
meets.
ATHLETE NEWS
****** Circle City Classic Meet Wrap-Up
Swimmers of The Meets
CA Level 2-Tuckor Lambert
Tuckor swam 6 events over the weekend, and achieved lifetime best times in 4 of them. He dro
14.1 seconds in the 200 IM! He also now has 5 events that are at least
SC Level 2-Ryan Seidt
Ryan broke 30 in his 50 free and also achieved his first state time in the
CA Level 3 -Harvey Culbert
Harvey dropped a total of 22.61 seconds. He swam 3 LTB's in the 400IM, 200br, and 100ba. In
cut of a 4:42.59 and swam a CRAZY FAST 4:34.74 which was a 15.25 sec drop from the Triple C
swim! In the 200 breast, Harvey swam a 2:25.55 in prelims which was a drop of 4.23 secs from
another 1.61 sec to swim a great 2:23.94! Harvey swam the 100 back in prelims almost to his en
swim of 1:01.76. CONGRATULATIONS HARVEY.......WE'RE GOIN TO ST
SC Level 3-Whitney Hannallah
Whitney dropped in every single event at the meet this past weekend and had the most time d
spot in our Top 10 times drop list. Congratulations Whitney…
CA Level 4-Grace Riddle
Grace swam 7 events, and went lifetime best times in 5 of them. She placed in the top 10 in 4
standards in her 100 and 200 Backstrokes. She also broke 2 minutes for the 1st time in her 200 F
100 Backstroke (59.92).
100% Lifetime Bests
Annalise Grammel, Whitney Hannallah, Kasey Lichtner, Korbin Martino, Ryan Se
All-But-One Lifetime Bests
Chloe Albrecht, Alexandra Arnholt, Johnny Belli, Cameron Copas, Abby Di-Nardo, Elaine Harness,
Thomas, Alexis Turner, Taylor Warren
Top 10 Total Time Dropped
Harvey Culbert-22.21 Seconds
Devan Lewellen-18.90 Seconds
Tuckor Lambert-17.09 Seconds
Johnny Belli-15.98 Seconds
Grace Riddle-15.51 Seconds
Taylor Warren-14.95 Seconds
Whitney Hannallah-12.85 Seconds
Heath Thomas-10.94 Seconds
Emily Harness-9.94 Seconds
Mya Slones-8.39 Seconds
****** UASC Triple Crown Meet Wrap-Up
Swimmers of The Meets
CA Level 1- Ava Riddle
Ava swam six events and went life time bests in all events but one. She dropped close to 40 sec
200 Medley Relay drop 13 seconds.
CA Level 2-Sierra Coey & Freddie Culbert
Sierra achieved best times in four of the five events she swam, including a nearly 2 second dr
around Christmas due to illness, so it was great to see her get back at
Freddie swam six events over the weekend, and earned best times in four of the six. Freddie e
events at the BB time standard.
100% Lifetime Bests
Johnny Belli, Colin Brame, Harvey Culbert, Arianna Denney, Devan
All-But-One Lifetime Bests
Sierra Coey, Parker Hamilton, Emily Harness, Gabby Jackson, Kasey Lichtner, Alyssa O’Sullivan, A
Willis, Hayden Yeager
Top 10 Total Time Dropped
Ava Riddle-39.68 Seconds
Molly Fitzpatrick-36.55 Seconds
Harvey Culbert-29.37 Seconds
Lilly Six-28.57 Seconds
Johnny Belli-23.28 Seconds
Devan Lewellen-21.17 Seconds
Colin Brame-20.56 Seconds
Jacob Correa-18.96 Seconds
Nate Gaver-15.08 Seconds
Arianna Denney-11.69 Seconds
****** GCSTO January B Meet Meet Wrap-U
Swimmers of The Meets
CA Level 3-Colin Brame
Colin swam 4 events and achieved best times in all four. He dropped a combined total of 14.53
and a 6.94 second drop in the 200 Free. Colin has been working hard in practice an
****** GCSTO Holiday Meet Meet Wrap-U
100% Lifetime Bests
Mia Boccio, Paige Christy, Maddie Gundler, Parker Hamilton, Ayden Jones, Lauren Lavilla, Eri
Turnbull, Alexis Turner, Olivia Zeltman
All-But-One Lifetime Bests
Grace Bartley, Akhil Baskaran, Jacob Crosson, Arianna Denney, Molly Fitzpatrick, Sarah Gundler,
Lambert, Morgan Lavilla, Korbin Martino, Richard Olger, Mayson Reed, Grace Riddle, Claudia San
Turnbull, Vikram Vadrevu
Top 10 Total Time Dropped
Emily Harness-77.79 Seconds… the LARGEST cumulative time drop
Regan Turnbull-43.15 Seconds
Elaine Harness-42.38 Seconds
Jacob Correa-39.38 Seconds
Lilly Six-38.75 Seconds
Arianna Denney-38.46 Seconds
Alexis Turner-35.01 Seconds
Emily Schiele-34.62 Seconds
Ryan Seidt-32.77 Seconds
Mackston Reed-31.76 Seconds
Steve Nye’s College Placement Manual
Coach Nye produces a college placement manual for athletes who are in the beginning of, or in t
GCSTO athlete who has come through our program has used this manual to assist in their search
100% satisfaction guarantee. If you would like to order a copy please contact me and I will get on
every year so it is ready to go!
SWIM MEET INFORMATIO
Championship Articles Attached
I’ve attached a couple articles that may help you during championships. Please feel free to share
Championship Preparation – This helps walk you through some good things to do before, during
chance at an excellent performance.
Expect Less… Get More – Sometimes we simply get too complacent “expecting” everything to be
in order for them to perform. Neither are good situations in the world of athletics.
No Hope At Champs – If you’ve done things right all season there should be no “hope” for you at
for you however!
Short Course Meet Hotel Reservations
3/6-8, 2015 Ohio Swimming Senior Championship Swim Meet at Miami University: Houston W
Lodge Rd., College Corner, OH 45003 (513-664-3509). The rooms are under the Greater Columbu
a double non-lake view, $124.00 per night (plus tax) for a double lake view and $124.00 per nigh
to reserve your room!
3/13-15/2015 Ohio Swimming Age Group State Championship Swim Meet at Bowling Green Un
Vue Drive, Perrysburg, OH 43551 (800-496-7630). The rooms are under the Greater Columbus Sw
(1 king size bed) or $130.99 (2 queen size beds) per night plus tax. You must call by 1/4/15 to res
Finding State & National Time Standards, Team Records and More!
These are on our web site at: http://www.gcsto.com/Swim_Team_Information/Records__Times
TEAM CLOTHING & EQUIPM
Team Clothing, Caps & Towels & Such
Team Caps – At Academy, senior team coach, Justin Max, has these caps that can be purchased b
with him at the pools for purchase. Latex caps are $5 while silicone caps are $15. Cash and check
pick these up at the heat sheet sales table at our swimming meets or from a coach on deck at tho
SPEEDO Performance Paddles – We have 2 medium sized & 8 large size sets of paddles for sale.
$15. Contact coach Nye (stevenye@sbcglobal.net) to order your pair.
SPEEDO Competition Pull Kick All In One – We have a dozen of these which act as their pull-buoy
but we have them for $15. Contact coach Nye (stevenye@sbcglobal.net) to order your pull kick.
Team Towels – We have towels from the last 2 years for sale for $12 each. We have the maroon
year before. All are brand new so feel free to contact us if you’d like. We have no extras from thi
MyLocker.com Team Store
You name it, you design it, you pay for it, they ship it immediately. There is an AWESOME selectio
minimums, no wait, no problems! Click the banner above to go directly to our store! Go to www
account or set one up if it’s the first time you’ve logged in!
SwimOutlet GCSTO Team Store
You can now order all of your training equipment needs directly AT ANY TIME WITH NO MINIMU
an affiliate team member. Our website is located here: http://www.swimoutlet.com/gcsto. If y
aren’t sure what it is, exactly, that you need you can either go to your coach
GCSTO Offices” fly out tab located under the “Swim Team information” tab an
Senior Equipment Order Information”. Make sure that you enter in through th
the purchase of your equipment.
Kast-A-Way Team Store
You can log on and purchase your already discounted team merchandise, as well as all the other
secured site, swimmers/parents need to complete the one time registration process. Once this r
email address and password you used when you registered and click on the Sign In box. Your reg
account you entered. Make sure to file this information so you have access to it for future use. T
to view your team page. Here is where you login to you team account with the Team Login and
Enter our Team Login: GREATERCOL (case sensitive)
Enter our Team Password: GCSTO (case sensitive)
Or you may also copy and paste the following into your browser address field to automatically af
Ohio: http://www.kastawayswimwear.com/Teams.aspx?tid=1353
ATHLETE & PARENT INFORMA
RACING
We are trying to improve our swimmers’ abilities to “race” during their swims and not just “swim
the outcome of their races before the gun even goes off. If they didn’t feel loose in their warm-u
conditions just aren’t right… they feel they cannot perform to their fullest ability. A true competi
matter how they “feel”, if they’ve been properly warmed up, if they are rested from training and
best of their abilities every time. In swimming, they race every time they get into the water, they
get so concerned about technique and pace strategy that they forget that the whole reason they
are way out front or way behind), technique and pace strategies are good back-ups to determine
race is on the line many swimmers forget that, indeed, a race is on the line. Good stroke techniq
race is on the line IT IS TIME TO TOUCH THE WALL FIRST. We are not saying win at all costs. Rath
you should do everything legally possible to do so.
Swimming is a sport. Sport means competition. Competition means challenge. Take that challeng
from training… not just when you feel warmed up… not just when you feel loose. When a challen
become a dangerous competitor when you are able to perform under any circumstances. You wi
when you quit waiting for the conditions to be right. Be like a kite in the face of the wind. When
harder the wind blows, the higher a kite soars into the face of that wind. When you are being cha
RECOVERY
One thing that we have learned in the world of coaching from the world of exercise physiology is
given the chance to adapt to training. This adaptation only occurs during the recovery of and the
always thought that other countries out-trained the US. After an analysis of some of these foreig
is in their ability to control (speed up) the restorative processes of their athletes. The German Sp
they could control the dietary habits, the sleep habits, the rehabilitation processes and the resto
type of control here in the US. What we do have, though, is the ability to teach correct recovery
truly concerned about their performance capabilities can practice these procedures on their own
TRAINING, THE MORE TRAINING YOU CAN PERFORM. THE MORE TRAINING YOU CAN PERFORM,
After an extended training period, you must recover and adapt before you can achieve a positive
better from training… they get better from RECVOERING from training! Here are some brief poi
training and restore themselves to a higher performance level:
1 - Water, water, water! Before, during and after practice. A loss of water thickens your blood an
blood. Therefore, not as many nutrients are being delivered to the working or recovering muscle
lactic acid from fatigued muscles and this acid can thus remain longer and do more damage. Core
state, which can cause a myriad of other problems.
2 - Food, food, food! I tell my athletes that during high training levels, if it doesn't move and isn't
nutrition. I don't have room to tell you a lot but, a couple things will help you. Your athletes shou
carbohydrates at this point in our season. VEGETABLES, FRUITS, breads, grains, pasta, and the lik
needed to store these additional carbs so if you're dehydrated, your ability to store carbs is decre
less, they are using carbohydrates almost exclusively as a food fuel source. Think of how they ar
compete in and you'll understand the importance. Lean proteins are VERY important at this time
important. Of extreme importance is that athletes need to eat within an hour of their exercise bo
first hour after exercise than it can after a longer period of time. The quicker food can be absorbe
future work. The end line? ATHLETES NEED TO EAT IMMEDIATELY AFTER PRACTICE. If they can't
carbohydrates is a good choice. Also, the smaller and more the frequent your meals, the better.
meals. This aspect is a huge part of important athletic nutrition. Grazing is good!!!!
Also, increasing your fruit and vegetable intake at this point in time is very beneficial if you are l
vitamin/multi-mineral supplement and you’ll really be better off! Your body’s absorption of such
the presence of citric acid (from the fruits).
3 - Warm-down is essential to an athletes' recovery. Whether it be at practice, at a meet or in a h
after a hard training bout (or day at the meet) will do wonders. If you can't warm-down, try a ho
room, hot tub or sauna can help loosen up muscles if you stretch while in these environments. St
exercise but, few use it to help warm-down from exercise. Stretching stimulates blood flow in th
maintain flexibility when done after exercise as compared to before.
4 - Sleep is one of the most important factors to peak performance. Naps during the final 5 to 6 d
recovery. On top of good nighttime sleep habits (8 hours or more), recovery can be enhanced. As
1/2 to 3/4 of an hour between sessions at a prelim/final meet as they may get into too deep of a
enough for the PM session.
5 – Stay warm as much as you can. The warmer your body, the better your blood flows and the b
your body for recovery purposes. Your training will mean nothing if you are not fully recovered fr
SWIMMING LESSON SIGN-U
Swimming Lesson Sign-Ups
Steven A. Nye
GCSTO
PO Box 30483
Gahanna, OH 43230
614-478-5445
www.gcsto.com
Our next session of swimming lessons starts in February and we’re taking registrations now fo
information on this. Please read the “Registration Information” section in the informational bro
additional pertinent information. Contact Erin Harris at 614-582-2597 or erinharris.gcss@gmail
REGISTRATION for this will start with our very next session!!!!
Private Lessons
Our new schedule for this is now up on the web site inclusive of coach Nye’s availability. Simply
Home School Program Expands
Due to the number of new families in our home school program we are expanding that program
HERE for more information on that program.
WHO TO CONTACT
USEFUL LINKS
For a wealth of information that you can use and I mean a WEALTH of USEFUL information go to
USA Swimming’s Web Site – www.usaswimming.org
For news about Ohio Swimming and other such things you may need go to:
Ohio Swimming’s Web Site – www.swimohio.org
TEAM INFORMATION
Greater Columbus Advanced Technique Stroke Analysis Camps (1 day stroke camps starting u
the spring) – Steve Nye (614-478-5445 or stevenye@sbcglobal.net)
Greater Columbus Swim School (swimming lessons operating year around at multiple facilitie
Harris (614-582-2597 or erinharris.gcss@gmail.com) for St. Charles, Wyandotte, Ft. Rapids &
Columbus Sports Club lessons.
Greater Columbus Home School Program (our swim team program for home school children)
Nye (614-478-5445 or stevenye@sbcglobal.
THANKS FOR BEING A PART OF OU