2019 St. Patrick’s Day Swim Invitational

The 2019 St. Patrick’s Day Swim Invitational (formerly known as the Wake County Multi-State) will take place on Saturday March 16th at Optimist Pool in Raleigh. Lunch will be provided for the athletes. Swimmers will be awarded 1st-8th place ribbons which will be given to the coach and handed out at the next team practice. Please note that this is a practice event only and the structure of the meet will be relaxed. It was designed to be an additional practice opportunity for our swimmers.

The schedule for the meet is as follows:

  • 9:30 am – Delegation Check-in – Athletes arrive with swimsuits on and ready to swim
  • 10:00am – Pool opens for warm-ups.
  • 10:30am – Coaches Meeting
  • 11:00am – Opening Ceremonies and Competition Begins
  • End – TBD

Lunch will be provided to the athletes and spectators can grab lunch at Poblanos Toco food truck which will be on site from 10am-5pm.

Athletes who are attending the meet have been registered in three individual events and possibly a relay. Registration information can be found below:

What to Bring to a Swim Meet

Below is a list of items that may want to bring to a swim meet.

  • Swimsuit – You can arrive with your swimsuit on so you don’t have to change
  • Swim Cap – Bring a swim cap if you wear one
  • Goggles – Do I need to say more?
  • Flip-flops – If you want to wear shoes on the pool deck then bring flip-flops or something similar.
  • Medication – If you have to take medication during the day please bring it and have it labeled for the coach. It is better if the medication is in the original bottle with the dosage and the times.
  • Snacks/Water – I will have water and snacks. If you have your favorite please bring it.
  • Items for downtime – Book, music, video game, etc
  • Change of clothes – Something to wear after the meet
  • Toiletries – Items that you need to take a shower after the meet
  • Towels – It is a good idea to bring two towels. Use one for the meet and the other to take a shower with

If you have any questions please don’t hesitate to contact your coach.

Nutrition Class

Thanks to all the athletes and parents who participated in the Nutrition class tonight.  I hope everyone learned something and took home some good information that will help you in making the correct food and hydration choices.  It is very important as athletes that you give your body the fuel it needs so you can train and compete to the best of your ability.

The goal this season is to eat exercise for at least 30 minutes 5 days a week, eat 5 fruits and veggies a day and drink 5 16oz of water a day.

If you missed the class or would like to review what we went over, check out the Fitness and Nutrition Slides.

Always “Think Before You Drink”!  Try not to hydrate with drinks that contain a lot of sugar.

How much sugar in your drink?

Parents are encouraged to participate by filling out the 2019 Season Tracker  and turning it in every week with the athletes.  Depending on the parent participation we may just have a “Parent of the Month” award! 

Soft copies of the items in the athletes binders can be found below:

If you post pictures on Twitter or Facebook make sure to use the hashtag #SONCFit.

Remember to decorate your notebook and make it your own.  At the end of the season we will give an award for the best notebook!

If you have any questions don’t hesitate to ask!