RST Swimming

Please note this weekend is the school's open day! with this in mind we will hold the Saturday session from 11- 3pm. This is a perfect opportunity for the swim program to shine so please bring all your equipment and RST swim clothing along with a snack.

Swim and Shine (Not Giving In)

bing.com Inspirational video for swimmers and triathletes. Featuring: Michael Phelps, Ryan Lochte, Cesar Cielo, paralympic and olympic athletes, and triathletes. Video: Olympic committee Music: Rudimental (Not Giving In)

Rise | Swimming Motivation

It's always hard getting up on a morning to train, I still hate waking up at 4:30am to train! but motivational video's always help after a break in training. see you all in the morning:)

https://binged.it/2Ocdo0X

bing.com Swimming motivational video made using footage of: • Michael Phelps • Ryan Lochte • Yulia Efimova • Katinka Hosszú • Sarah Sjöström • Rebecca Soni • Florent Manaudou • Adam Peaty • Katie Ledecky • Alexander Dale Oen • Missy Franklin • Brendan Hansen • Nathan Adrian **All...

ประกาศ! ฝากแชร์ให้ครอบครัว ผู้รักการว่ายน้ำด้วยนะคะ

วิสดอม อะคาเดมี เปิดสอนว่ายน้ำ ที่สระว่ายน้ำโรงเรียนนานาชาติรักบี้ ต.เขาไม้แก้ว จ.ชลบุรี

-Wisdom Swim Squad-
สำหรับนักเรียนที่สามารถว่ายน้ำในระยะ 50 เมตรได้ ต้องการพัฒนาความสามารถด้านการว่ายน้ำหรือฝึกฝนในระดับการแข่งขัน เทรนสัปดาห์ละ 3 วัน เวลา 18.00-19.15 น.

สำหรับการเรียนแบบตัวต่อตัว จะเปิดสอนเร็วๆ นี้

ผู้ที่สนใจสามารถติดต่อสอบถามข้อมูลเพิ่มเติมได้ที่
[email protected] หรือ [email protected]

Fantastic session yesterday afternoon. The DMC Fins proved to be extremely popular amongst our swimmers. For all those who were not able to join us yesterday, you need not worry as we have samples and stock on sight. We are able to offer a fantastic deal on these and we wouldn’t want you to miss out.

- Wisdom Swim Squad-
We are looking at setting up an after school swim squad 3 days a week 18:00 -19:15pm through the Wisdom Academy. This will be open not just to RST children but any child who is able to swim 50m.

- Wisdom 1-1 & 1-2 Private Coaching-
We are also looking at running private coaching through Wisdom also one to one or two to one on a Tuesday & Thursday from 6pm.

Please share this information to any friends and family who are interested in swimming. Please email me directly with your interest, if we have the numbers to run one or both I will confirm with Wisdom.

Contact: [email protected]

Nutrition is the one part of most athletes’ training that gets neglected. I have studied nutrition for a number of years and have plenty of experience working with people that struggle with nutrition I include myself in this, as I’m terrible. Why is that? For one, most athletes don’t consider nutrition as training. Like just about anything, nutrition requires consistency to see results. Sure, you can get by with your training without even thinking about nutrition; a proper diet isn’t necessary if you’re looking to just “get by”. Our bodies are pretty efficient and can turn whatever junk food we throw at it into a usable fuel. However, I would argue that in order to maximize your workouts, truly see your full potential, nutrition should be viewed not only as part of your training but the most important part. If you consistently invest in your health through nutrition, I guarantee that over time you will feel and perform better. It’s easy to get discouraged when the quick fixes and miracles diets that the world we live in promises fail to yield results. I encourage you to ignore what this world says and start investing in your health through a consistently healthful diet, simply by eating real food. Here are some tips to get the athlete started:
1. Make the majority of your carbohydrates complex outside of workouts.
Carbohydrates have taken a beating lately from the most recent fad diets to the popularity of both the Atkin’s and Paleo diet. No, carbohydrates are not inherently bad for you but I will agree the Western Diet consists of entirely too many carbohydrates. With that being said, carbohydrates are, or should be, an aerobic athlete’s best friend. The literature is riddled with study after study demonstrating the benefit and importance of a high carbohydrate diet for athletes, particularly aerobic athletes. Simply put, carbohydrates are the body’s fuel currency. No other nutrient burns as efficiently as the carbohydrate does. The Academy of Nutrition and Dietetics, the American College of Sports Medicine and the Dietitians of Canada all agree that carbohydrates should make up the majority of calories in your diet. Want numbers? A range, albeit large, of 6 to 10 grams of carbohydrates per kilogram of body weight is recommended. Swimmers and other mostly aerobic athletes will need closer to 8-10 g/kg.1 For a 160 pound person, this turns into 580-720 grams of carbohydrates. Outside of the actual workout itself, the carbohydrates that you want to focus on are complex carbohydrates. Examples include: Legumes (lentils, beans and peas), Whole Grains (oats, brown rice, and whole grain breads), Fruits and Vegetables.
2. Simple carbs directly before, during and directly after workouts.
It may come as a surprise to you that simple carbohydrates (or simple sugars) are not always bad, especially for athletes. Simple sugars are digested very quickly (thus the name simple) and will result in a rapid rise in our body’s blood sugar. This is typically unwarranted because if that blood sugar is not utilized, say, through exercise for example, then it will be stored in a fat cell. However, the up-side to simple sugars is that it provides a quick, easy-to-burn fuel for our muscles. Sports drinks are an excellent example of this. The carbohydrates in sports drinks are simple sugar which makes it a great, ready-to-burn fuel source during a workout. Simple sugars are important directly after a workout due to the insulin response which will be discussed shortly. Other examples include pretzels, honey and fruits.
3. A little protein before a workout goes a long way.
Protein before a workout may sound counterintuitive. However, a small dose of protein can prime your muscles for recovery even before you start your workout. In fact, The ISSN recommends consuming 0.15-0.25 grams of protein per kilogram of body weight an hour or so before a workout (about 15 grams for a 160 lb. person).2 The reason? Protein before a workout helps establish a positive nitrogen balance thus improving the uptake of protein into the muscle, preventing the breakdown of muscle tissue and delays gastric (fancy word for stomach) emptying which in turn increases satiety and prevents hunger during training.
4. Strive for a 3-4:1 Carb-to-Protein ratio after a workout.
It’s no secret that protein is beneficial after your workout. In fact, protein is not only critical for muscle building but also for effective recovery. However, you may not know that consuming carbohydrates with that protein post workout is just as important. The carbs not only replenish glycogen stores but also stimulates a greater insulin response. Insulin drives sugar along with amino acids (the building blocks of protein) into cells, including muscle cells, for more efficient use of the protein we consume. The goal is to strive for a 3-4:1 ratio. That is, 3-4 grams of carbohydrates for every 1 gram of protein. Chocolate milk is a great example.
5. Protein: Quality over Quantity.
Try not to get too caught up with consuming loads of protein. A recent journal article that came from the Journal of the Academy of Nutrition and Dietetics showed little difference in protein absorption and synthesis when comparing a 30 gram protein dose with a 90 gram protein dose.3 What happens to all of that extra protein that doesn’t get synthesized in our muscle? Most of it will be stored in fat cells. What’s more important is the quality of protein. The buzz word dietitian’s like to throw out is “high-biological value” (HBV) protein. That’s a fancy way of describing how usable the protein is. A HBV protein is one in which contains all of the essential amino acids that are required by humans and will thus vastly improve muscle repair after a workout. Whole eggs, milk, fish, beef and soy beans are among the proteins with the highest biological value. Vegetarian? That’s okay, be sure to mix and match your plant proteins to meet all of your essential amino acids.
6. Balance is key.
I’m sure you’re tired of hearing “strive for a well-balanced diet”. Well, I’m sorry to say but that statement still holds true. The main reason why a well-balanced diet is essential is to ensure that you meet your body’s necessary vitamin and mineral requirements. These micronutrients may be small but carry an important weight for performance and overall health. For example, phosphorous is an essential mineral and key component to our body’s unit of energy, ATP. Calcium is not only important for our bone health but also aids our muscles ability to contract. Vitamin B1, Thiamin, is essential for carbohydrate metabolism. Other vitamins and minerals are responsible for red blood cell synthesis, amino acid synthesis, energy production and anti-oxidant function, all of which serve critical roles in maximizing performance. A well-balanced diet should consist of complex carbohydrates, lean meats, dairy and plenty of fruits and vegetables. The more color, the better.
7. Vitamin D for building muscle?
Among those micronutrients, vitamin D is gaining popularity in the realm of sport performance. Along with its role in bone health, vitamin D is now being studied for its role in muscle health and strength as well. It turns out that vitamin D has an important role in muscle synthesis and muscle contraction. Additionally, muscle weakness is a noticeable feature of people who have a vitamin D deficiency.4 There are few food sources of vitamin D however fifteen solid minutes of sunlight exposure will provide you with your required daily dose. This can pose a problem during winter months and especially for swimmers who train strictly indoors. In fact, vitamin D deficiency seems to be common among swimmers.5,6 Food sources include fatty fish (tuna, salmon and mackerel), cheese, egg yolks and fortified milk. It’s important to note that one study showed that supplementing with 4000 IU (100 mg) of vitamin D in NCAA swimmers and divers was effective in maintaining vitamin D status.7 Speak with your physician first prior to supplementing.
8. Hydration
One of my favorite questions to ask athletes is, “what is the single most influential nutrient for sports performance?” Would you guess water? In fact it is and I would argue that it is also the most overlooked and taken-for-granted nutrient by athletes as well. Dehydration can reduce the body’s capacity to do work by about 30%. This effect is further exacerbated in aerobic athletes when as little as 2.5% body weight loss due to dehydration turns into a 45% decrease in exercise performance.8 Being adequately hydrated can easily be the difference between first and second place. The most accurate assessment for hydration status is the color of your urine. Weight change after a workout should be used to replenish what was lost. Strive for consistent pale yellow urine and replace each pound of weight loss after a workout with 16-24 ounces of fluid.

ISB Meet

schedule for the ISB meet is below, please let me know via email if you are meeting us at the event or require transport and accommodation.

- Transport will collect Friday 9/11/18 3pm from RST
- Saturday warm up starts at 6am at ISB (10/11/18)
- Sunday warm up starts at 7am at ISB (11/11/18)

The individual event list is on the closed group page.
Please email me at [email protected] if you need anymore information.

Please also note all information and communication will be via FB or the RST swimming notice board.

Parents - I have arranged for you and your child to purchase and test out some fins during Fridays training session 3:45pm-5:45pm. We need all squad children with fins asap so this is a good opportunity to try before you buy.
see you all Friday 19th Oct

No training Saturday 13th October, hope you all enjoy the long weekend

Rugby School Thailand

The school went to its first large international schools meet on Saturday 6th October (2fast2Furious). This event attracted international schools from all around SEA! 17 schools in total among them some of the top established International swim programs.

We had 18 children take part in the event and out of 24 events had representation in 13 finals.

Every one of the children achieved Personal best times and for 90% of the swimmers this was in all 4 strokes. A special mention must go to Elizabeth & Thi both representing RST in their first year, making all 4 finals with Elizabeth collecting a second place in Breaststroke and Thi winning 3rd /2nd and 2x 1st places. Thi was successful in collecting the overall top boy award at the meet in his age category, 9-10 boys after a hard fought freestyle final in which both boys went sub-15seconds 14.83 & 14.81!

Results will be posted on the RST Swimming page once they are available, along with the event photos.

Rugby School Thailand

Rugby School Thailand - A British Private Education in Thailand

Looking forward to the meet tomorrow, if you would like to come and support RST swimming details are in the attached photo.

Swim Fins: Everything You Ever Wanted to Know About Training with Flippers

We have had an influx of questions regarding training fins. A parent has kindly offered to assist with trying to get a rep to pay our swimmers a visit with samples of availble training fins in all sizes. We will keep you up to date on this. In the interim please have a look at the link below for more info the why's and how's of training fins.
https://www.yourswimlog.com/training-swim-fins/

yourswimlog.com Training with swim fins is the best. Here is everything you ever wanted to know about when and how you should train with flippers.

RST Swimming squad competed at the Shrewsbury School FOBISIA trials we achieved
7 -1ST PLACES
6 -2ND PLACES
7 -3RD PLACES
Meaning the team placed in 20 of the 32 races in the schools first outing.
(Please see results on the RST closed group page)

Don't count laps make every lap count

Please Note: No Squad Training This Saturday as RST Swimming will be competing at the Harrows Bangkok 2fast 2furious meet.

Wisdom swim camp October half term.

The perfect way start your day, just add water an amazing sunrise and RST swim squad training.

All Parents please can you confirm if you are interested in the below event?

Shrewsbury International School would like to invite you to the fourth Invitational Aquathon hosted on Saturday October 27th.
The following events are available:
o 6 & U Scooter/Bike & Run 370m Scoot / Bike & Run 500m
o 6 & U Swim 25m (1 Length) / Run 500m – swimmers may use a kick board if needed
o 7 Year Olds Swim 50m (2 Lengths) / Run 1km – swimmers may use a kick board if needed
o 8 Year Olds Swim 150m (6 Lengths) / Run 1km – swimmers may use a kick board if needed
o 9 Year Olds Swim 300m (12 Lengths) / Run 2km
o 10 Year Olds Swim 300m (12 Lengths) / Run 2km
o 11 Year Olds Swim 400m (16 Lengths) / Run 3KM
o 12 Year Olds Swim 400m (16 Lengths) / Run 3KM
o 13 Year Olds Swim 400m (16 Lengths) / Run 3KM
o Seniors Swim 800m (32 Lengths) / Run 5KM

Swimming is not enjoyable for the perfectionist control freak among us.

We end misdirecting a lot of energy and effort on things that are, well….straight-up wasteful. Instead of spending more of our time on the things that actually impact our performance, we worry about how others will swim. Or that we aren’t perfectly motivated to train hard today. Or we obsess endlessly over the result.
There is a long line of things that you can control: Your effort in practice. Your pre-race routine before you get up on the block. Doing your warm-up and warm-downs properly. Showing up to early morning workouts. And so on.
However, there are also a significant list of things you can’t control. Influence? Sure, in some cases. But not all. And not always as much as you’d like.
Here are some of the things that we don’t (and should forego wasting energy on trying to) control in the water:
1. The competition.
The biggie is how the swimmer in the next lane swims. How they prepare and decide to perform is ultimately up to them. Sure, you can do your best to intimidate them (whether through overt actions like chest slapping, spitting water into their lane and staring them down or by breaking their will during the race), but this isn’t something that should predict how you prepare and ultimately perform.
Yes, swimming is a competitive endeavor, and we therefore tend to measure ourselves up against the swimmer in the next lane, but this shouldn’t be the primary thing we are focusing on when at the pool.
2. Equipment.
From the moment our dreams become high-performance we start leering over at the magical power of expensive gear, enthralled with the idea of being able to pay for a shortcut to faster swimming without the requisite hard work.
As a result, I’ve seen more than my fair share of swimmer who obsesses over precisely what kind of racing suit to buy…but this same swimmer is the athlete who makes half the workouts, doesn’t push themselves during the main set, and their diet looks like a five-alarm dumpster fire.
To a point equipment can help you, but it’s not something you should be relying on to help you swim faster. Similarly, you can’t control what equipment other swimmers are using, so comparing your racing suit or goggles or their fancy parka to yours is wasted focus and energy.
3. Luck.
Yup. Luck. It’s one of the things that athletes, coaches and even I don’t really discuss because there’s not really much of a point—it’s not something you can influence, and yet, it is still something that is going to play a role in how you swim.
You streamline into someone coming off the wall who just jumped into the water during warm-up and dislocate two of your fingers? That’s (bad) luck. (This is also a true story—my pinky finger is still crooked to this day.) Or your main competitor gets DQ’d in the morning heats.
The infuriating part about luck is obvious: by nature it is serendipitous and therefore impossible to rely on. And so you shouldn’t.
4. The results.
Yes, I know, it sucks to hear this. You can’t completely control the final outcome. What you can do is put yourself in the best possible position to influence it to as high degree as you can.
As Cate Campbell, the world record holder in the 100m freestyle and widely considered a shoe-in for gold in Rio, saw firsthand, there are no guarantees in swimming.
Perhaps the most agonizing part of the sport is when you do everything right, check all the boxes, focus on your own deal, and the race just isn’t there for you when you need it most. (I feel like we’ve all been that swimmer at least once.)
5. How others view us.
Hey, ya know what? People are going to talk. They are gonna gossip. They are gonna say dumb stuff.
People will have something to say when you have big goals, and they’ll have something to say when you don’t have big goals. Work hard at practice and somebody will say something (“Man, you are making the rest of us look bad”), and when you have a bad day at practice and somebody else will have something to contribute (“Buddy, keep it up—making us look gooood”).
The reality is this: we worry about how others perceive us. It’s natural. Getting up (in a bathing suit, no less) in front of hundreds or thousands of strangers and trying to bang out the swim of your life is terrifying. I get it.
But the more you worry about what others think, the less you will believe in yourself (science). The fear of negative evaluation and its effects are real (but at the end of the day, people don’t really care, even if they pretend like they do), so limit them by not getting consumed in what others might or might not think about you.
When you start trying to control what other people think you will find yourself infinitely frustrated and stressed.
Okay. Well. That was a fun list. Sorta-not really.
With all these things that can go wrong, what are we left to do but endlessly stress about them? Sounds about right. Which is odd, given that we know we can’t control them, and yet we worry and tense ourselves up anyway.
This is why you should set goals for yourself that are as controllable as possible. They shouldn’t be contingent on how other people perform: saying that you want to win gold at the Olympics is a fun goal, but it’s faint and imprecise. Better to outline a specific time (that you predict will win gold) and build a process and the performance necessary to achieve that standard. At RST we should always race the clock and set time goals and push hard to achieve these goals.

First RST swim trip Photo results will follow. Well done to all!

Approximate Event Schedule 2Fast 2Furious 12 Short Course Sprint Meet 2018-19 Date: Saturday 06th Oct 2018

06.00 Coach leaves from RST
09.00 Coaches Meeting
10.45 Session 1 (Butterfly-Backstroke)
11.45 Lunch
13.30 Session 2 (Breaststroke-Freestyle)
15.00 Finals
15.30 Presentation
16:00 Coach leaves for RST
19:00 RST
Team Sheet has already been shared on FB

No training Tuesday 25th Sept due to Swim meet in Bangkok.

What about entering a triathlon?

Seriously? ไตรกีฬาเด็ก รุ่น Junior Kids 6-10ปี เหลืออีก 2 slots สุดท้าย!! Sign up now! https://goo.gl/7Gmojg

Senior Kids 11-15 ปี ยังพอได้อีกนิด แต่ถ้าเต็มแล้วไม่รับสมัครหน้างานนะคะ :)

Please see forms all swimmers must fill in and print off and attach two photo's. this is to allow your child to compete as a club under the RST banner at club meets in Thailand.

Please see attached team sheet for the RST swim squad travelling to Shrewsbury Bangkok for the FOBISIA trials

RST swim Team (Harrow School Junior meet 6/10/18).

RST Swim Timetable

Welcome to the Rugby School Thailand Swimming Page. We look forward to sharing our Performance Squad's journey with you.

RST Swimming's cover photo