Resources

Supplies to make one gel puck: 

• 3 packs of Knox gelatine
• 1/3 cup of boiling water
• Small whisk
• Sieve
• Ziploc container (round blue lid ones)
• Spoon

Additional Supplies

• mini crock pot
• Brush for applying gel
• All hair supplies to make tight bun
  • tight hair elastics
  • Mini elastics for braids
  • Bobby pins
  • Bun pins
  • Hair net
• comb/ hair bottle
• Spray bottle

Directions to make a gel puck:

1. Mix three packets of Knox gelatine with 1/3 cup of boiling water
2. Whisk the mixture till well mixed with no white clumps

• • mixture should be runny, not thick

3. Sieve the mixture into Ziploc container

4. Scrap all foam and bubbles with spoon- should be nice and smooth

5. Let solidify

6. Store in fridge

How to achieve perfect synchro bun:

1. Wet hair throughly (hair should be completely wet like just coming out of shower)
2. Brush and comb hair throughly with no tangles what so ever
3. Brush hair back into extremely tight pony tail (pony tail should be on a straight angle from nose or one hand space from bottom of head)
4. Make 3-4 braids from ponytail (number of braids depends on thickness of hair)
5. Wrap braids into a bun and use hair/bun pins to secure bun
6. Pin in hairnet
7. Re wet hair with spray bottle if hair is dry

Time to apply!

1. Melt gel puck in crock pot (if crock pot is plugged in early, check to ensure not too hot or gel will thin out- best option is to melt then unplug)
2. 1 1/2 to 2 gel pucks needed for each session (1/2 puck touch up if necessary)
3. Apply gel with brush and instantly comb out for first layer to ensure gel is smooth
4. Blow dry hair after each layer of gelling for smooth, shiny look

Figure Meets – Only

Synchro Pool Essentials

1. Black Suit (must be ALL black)
2. White Cap
3. Black goggles – reflective
4. 3-4 nose clips
5. Towels (2-3)
6. Water bottle(s)

Uniform

1. Black shorts (must be all black)
2. Black flip flops for deck and shower
3. Athletic Runners
4. Black leggings – (must be all black and full length not capri)
5. Club T shirt
6. White Club Track Jacket
7. Leg warmers - If you have this - helps keep muscles warm between figures

Equipment

1. Skipping Rope
2. Yoga Mat
3. Tubing

Professionalism

1. Hair must be pulled back in a bun and off the face
2. All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
3. Water bottles must be filled PRIOR to arriving to the pool. We do not have time to wait for athletes to fill these up. Please come prepared
4. All bags must be lined up against the pool deck wall with everything zipped up and put away.
5. All athletes are required to check the space after they are done to ensure that all garbage is thrown up and the space is left tidy.
6. Respectful communication to teammates and coaches are a must.
7. No parents are allowed on deck during a competition unless they are volunteering. In the event that you are a volunteer no contact is allowed between the parent and athlete during the competition. The schedules will clearly lay out when an athlete may check in. Please respect this rule as SBC will fine $100 for parents on deck as well we want athletes to perform at their best and outside distractions can deter from this.

Lunch and Snacks

1. At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
2. It is important for an early morning competition that athletes have some source of protein and fat at breakfast. This will ensure they are not hungry when they compete.
3. Water is encouraged throughout the day and small amounts of Gatorade or other electrolyte replacement can be added to the water but please dilute as Gatorade does have a lot of salt.

Figures and Routine Packing List

Synchro Pool Essentials

1. Black Suit ( must be ALL black)
2. White Cap
3. Club Suit
4. Club Cap
5. Team Competition Suit
6. Extra Routine Suit - ( Solo and/or Duet)
7. Competition Bun Cover - Team and or Solo and or Duet or ALL
8. Black goggles – reflective
9. 3-4 nose clips
10. Towels (2-3)
11. Water bottle(s)

Competition Hair for Routines:

1. Gel pucks (depending on # of events)
2. Crock pot
3. Brush for applying Gel
4. Tight hair elastics
5. Mini elastics for braids - mandatory
6. Bobby pins - open and closed bobby pins
7. Hair nets (2-3)
8. Comb
9. Brush
10. Spray bottle
11. Bun covers for all events
12. Gelling towel - a small towel to put around shoulders to ensure gel doesn't get on clothes or skin

Uniform for the Day or Weekend

1. Black shorts ( must be all black)
2. Black flip flops for deck and shower
3. Runners
4. Black leggings – ( must be all black and full length not capri)
5. Club T shirt
6. White Club Track Jacket
7. Leg warmers - If you have this - helps keep muscles warm between figures
8. If Jean Peters or Nationals - 1 outfit for the banquet

Makeup for Competition:

1. All eyeshadows needed for all routines - and any brushes required
2. Waterproof Eyeliner
3. WaterproofMascara
4. Blush
5. Lipsticks
6. Sharpener for eyeliner

Equipment

1. Skipping Rope
2. Yoga Mat
3. Tubing
4. Weight belt - National Stream
5. Flexi - Stretcher - if you have

Professionalism

1. Hair must be pulled back in a bun and off the face
2. All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
3. Water bottles must be filled PRIOR to arriving to the pool. We do not have time to wait for athletes to fill these up. Please come prepared
4. All bags must be lined up against the pool deck wall with everything zipped up and put away.
5. All athletes are required to check the space after they are done to ensure that all garbage is thrown up and the space is left tidy.
6. Respectful communication to teammates and coaches are a must.
7. No parents are allowed on deck during a competition unless they are volunteering. In the event that you are a volunteer no contact is allowed between the parent and athlete during the competition. The schedules will clearly lay out when an athlete may check in. Please respect this rule as SBC will fine $100 for parents on deck as well we want athletes to perform at their best and outside distractions can deter from this.

Lunch and Snacks

1. At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
2. It is important for an early morning that athletes have some source of protein and fat at breakfast. This will ensure they are not hungry when they compete.
3. Water is encouraged throughout the day and small amounts of Gatorade or other can be added to the water but please dilute as Gatorade does have a lot of salt.

Figures and Routine Packing List - Out of Town

Synchro Pool Essentials

1. Black Suit ( must be ALL black)
2. White Cap
3. Club Suit
4. Club Cap
5. Team Competition Suit
6. Extra Routine Suit - ( Solo and/or Duet)
7. Competition Bun Cover - Team and or Solo and or Duet or ALL
8. Black goggles – reflective
9. 3-4 nose clips
10. Towels (2-3)
11. Water bottle(s)

Competition Hair for Routines:

1. Gel pucks (depending on # of events)
2. Crock pot
3. Brush for applying Gel
4. Tight hair elastics
5. Mini elastics for braids - mandatory
6. Bobby pins - open and closed bobby pins
7. Hair nets (2-3)
8. Comb
9. Brush
10. Spray bottle
11. Bun covers for all events
12. Gelling towel - a small towel to put around shoulders to ensure gel doesn't get on clothes or skin

Mandatory Uniform:

1. Black shorts (must be all black)
2. Black flip flops for deck and shower
3. Runners
4. Black leggings – (must be all black and full length not capri)
5. Club T shirts/Tank tops
6. White Club Track Jacket
7. Grey Hoodie
8. Leg warmers - If you have this - helps keep muscles warm between figures
9. If Jean Peters or Nationals - 1 outfit for the banquet

Makeup for Competition:

1. All eyeshadows needed for all routines - and any brushes required
2. Waterproof Eyeliner
3. WaterproofMascara
4. Blush
5. Lipsticks
6. Sharpener for eyeliner

Equipment

1. Skipping Rope
2. Yoga Mat
3. Tubing
4. Weight belt - National Stream
5. Flexi - Stretcher - if you have

Professionalism

1. Hair must be pulled back in a bun and off the face
2. All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
3. Water bottles must be filled PRIOR to arriving to the pool. We do not have time to wait for athletes to fill these up. Please come prepared
4. All bags must be lined up against the pool deck wall with everything zipped up and put away.
5. All athletes are required to check the space after they are done to ensure that all garbage is thrown up and the space is left tidy.
6. Respectful communication to teammates and coaches are a must.
7. No parents are allowed on deck during a competition unless they are volunteering. In the event that you are a volunteer no contact is allowed between the parent and athlete during the competition. The schedules will clearly lay out when an athlete may check in. Please respect this rule as SBC will fine $100 for parents on deck as well we want athletes to perform at their best and outside distractions can deter from this.

Lunch and Snacks

1. At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
2. It is important for an early morning that athletes have some source of protein and fat at breakfast. This will ensure they are not hungry when they compete.
3. Water is encouraged throughout the day and small amounts of Gatorade or other can be added to the water but please dilute as Gatorade does have a lot of salt.

Toiletries

1. Toothbrush
2. Toothpaste
3. Contacts
4. Solution
5. Glasses
6. Pads/tampons
7. Makeup wipes
8. Body wash
9. Shampoo/conditioner
10. Moisturizer

Personal clothes 

1. Pjs
2. Outfit for dinner out - if scheduled
3. Outfit for banquet - if scheduled
4. Comfy clothes - for hotel
5. Bras
6. Socks
7. Underwear
8. Clothes for weather (gloves, toques, etc)

Utensils 

1. Plate
2. Bowl
3. Cup
4. Thermos
5. Cutlery
6. Sandwich bags
7. Containers

Travel Necessities 

1. Medication (Tylenol, Advil)
2. iPod with team music
3. Speaker (music person)
4. Laptop
5. Phone
6. Chargers
7. Homework/books
8. passport/license/id
9. Cheering things (chaperones)

Things that must be in Pacific Wave backpack "carry on" for Trips out of town or Airline Travel

1. All competition suits and bun covers in Ziploc bag
2. All training suits
3. All caps
4. Goggles
5. Noseclip
6. Weights
7. Makeup

What to arrive to airport in

1. black leggings
2. runners
3. Travel T Shirt
4. white club jacket
5. grey hoodie
6. parka
7. hair must be off face in bun

1. Positive attitude and big smiles
2. Yoga mat
3. Skipping rope
4. Shorts
5. Running shoes
6. Cap
7. Goggles
8. Noseclips
9. Swim suit
10. Snack
11. Water bottle

Artistic Impression:

An image or feeling retained as a result of a swimmers routine; covering choreographing, manner of presentation, interpretation of music.

Body boost:

Rapid, headfirst boost out of the water; goal is to get as high out of the surface as possible.

Cadence:

Sequence of identical movements performed one by one by all athletes in a rapid succession.

Deckwork:

Set of moves performed by the athletes on the pool deck before they dive in.

Difficulty:

Complexity and speed of movements, and the number of figures.

Eggbeater:

Rotary action of the legs to support the body out of the water, keeping the arms free.

Execution:

Performance level of the skills demonstrated

Figure:

A combination of positions and transitions executed by the body

Free routine:

Routine where the choreography and music is determined by the athletes and does not need any specific requirements

Highlight:

When one or more swimmer(s) support to lift another one or more swimmer(s) above the surface

Pattern: 

Formation made by the spatial relationship between the athletes

Pool pattern:

The path the swimmers travel in the pool

Required elements:

Fixed figures which must be performed by all athletes in order in a technical routine

Routine:

Composition of strokes, figures and highlights, choreographed to music.

Scull:

Movement of the hands designed to apply continuous pressure against the water to propel, balance, and support the body

Technical routine:

A routine which contains the required elements combined in choreography

Synchro Canada Rulebooks

http://www.synchro.ca/resources/competitions/rulebooks/

Sculling Techniques

Support Scull

https://www.youtube.com/watch?v=f3WsiJEElnU

Spin Scull

https://www.youtube.com/watch?v=rqh4EBP1YmE

Head-first Scull

https://www.youtube.com/watch?v=jqCVwx7gFNY

Reverse Propellor/Alligator

https://www.youtube.com/watch?v=LDrp_dhwLTQ

SynchroPositions

Vertical

https://www.youtube.com/watch?v=b4hSk7XMUf4

Fishtail

https://www.youtube.com/watch?v=48w6i1DKuVQ

Front Pike

https://www.youtube.com/watch?v=fXZ0vhNMZeE

Front Layout to Pike

Ballet Leg

https://www.youtube.com/watch?v=HicVHvZuFMk

Split Position

https://www.youtube.com/watch?v=4O8TnqPTtMc

Back Tuck Somersault

https://www.youtube.com/watch?v=t8QDG1zwaXM

Figure Setup

https://www.youtube.com/watch?v=wh7U0h7Qloo

Swim Techniques

Eggbeater/Treading Water

https://www.youtube.com/watch?v=ebm2vLAjoEI

Front Crawl Breathing

https://www.youtube.com/watch?v=OCDRmpS8N5s

Front Crawl techniques

https://www.youtube.com/watch?v=W5yvhDCBj7I

Flip Turn

https://www.youtube.com/watch?v=8EL3v1saCQw

https://www.youtube.com/watch?v=8yjfsaWj7G4

Back Crawl

https://www.youtube.com/watch?v=mJMs4B00u0I

Breast Stroke

https://www.youtube.com/watch?v=QVorNuDOqkE

Butterfly

https://www.youtube.com/watch?v=H16wDdWw3Cc

Please fill out this form when an accident or incident happens while coaching.

For all information for coaches, athletes and parents please click on the link below

https://www.coach.ca/concussion-awareness-s16361

AquaGO! Handout for Clubs (Aug 28)

Synchro BC-Fuelling everyday training-Dec 2017