The golden rules of stretching...

1. Warm-up prior to stretching.

2. Stretch before and after exercise.

3. Stretch alternate muscle groups.

4. Never bounce or stretch rapidly.

5. Stretch to the point of tension or discomfort - never pain. Hold for at least 10 seconds.

6. Do not hold your breath when stretching; breathing should be slow and easy.

Nutrition for swimmers

By Holly Frail

Success at competitive sport requires a combination of talent, hard training, fitness, strength and good nutrition.

Food for your body is like fuel for your car. The food you eat determines the amount of energy your body has available for work. It also determines the length of time your body can work.

By eating the right foods you improve overall health and performance, increase endurance and maximise your training efforts.

Read on...

Some words of inspiration...

* Swimming does not build character. It reveals it. (John Wooden)

* Seven days without swimming makes one weak!

* Success is never final. Failure is never fatal. It's courage that counts. (John Wooden)

* Don't let what you cannot do interfere with what you can do. (John Wooden)

* Some people want it to happen, some wish it would happen, others make it happen. (Michael Jordan)

Useful polices and documents...

Feeding Active Kids

Member Welfare Policy

Child Welfare Policy