Resources
Everything you need to know about the synchro world
To view the most recent (and second version) of our safety plans including facility information for any of our Indoor Pool training locations, along with Outdoor group (September 12 V2, approved by BCAS Sept 15) follow this link: PWS Covid-19 Risk Management and Safety Plans V2 Sept 15
To view our Outdoor In-Person only safety plans (July 28 V1) follow this link: PWS Covid-19 Risk Management and Safety Plans July 28
TABLE OF CONTENTS
(A) Guiding Principles
(B) Covid-19 Risk Management Team and Communications
(C)Training environments and stages table
(D) General Safety Practices
(E) Training Groups and Cohorts
(F) Protocols for safe in-person training
(G) Expectations of Coaches
(H) Education for Covid-19 new policies and procedures
APPENDICES (these three documents are to be reviewed and signed by participants)
to download these pages follow this link PWS Covid-19 Risk Management and Safety Plans V2 WAIVERS
(I) Covid-19 Illness and Health Monitoring Policy and Procedures
(J) BCAS and PWS Release of Liability, Waiver of Claims and Indemnity Agreement
(K) BCAS and PWS Consent for Emergency Medical Treatment
To learn more about how athletes can prepare themselves before arriving at Watermania, and what to expect once they are at the facility, please watch this short video:
To learn more about what athletes need to do before arriving at the Hillcrest pool and once they are inside the facility, please watch this short video:
Please follow this link to access all of the documentation provided by BCAS
https://www.bcartisticswimming.ca/resources/covid-19.htm. The webpage looks like this:
All PWS members will be required to complete the online BCAS Athlete Attestation and C-19 Quiz prior to resuming in-person training.
All PWS athletes and coaches or parent volunteers will be required to complete the Daily Health Monitoring Questionnaire & Attestation prior to resuming in-person training.
Please visit viaSport to learn more about all sports in BC and specific Covid-19 safety protocols https://www.viasport.ca/return-sport-resources
- The Return to Sport Activity Chart outlines the types of activities that can be considered as we transition through the various return phases.
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:
- Mix three packets of Knox gelatine with 1/3 cup of boiling water
- 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:
- Wet hair throughly (hair should be completely wet like just coming out of shower)
- Brush and comb hair throughly with no tangles what so ever
- 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)
- Make 3-4 braids from ponytail (number of braids depends on thickness of hair)
- Wrap braids into a bun and use hair/bun pins to secure bun
- Pin in hairnet
- Re wet hair with spray bottle if hair is dry
Time to apply!
- 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)
- 1 1/2 to 2 gel pucks needed for each session (1/2 puck touch up if necessary)
- Apply gel with brush and instantly comb out for first layer to ensure gel is smooth
- Blow dry hair after each layer of gelling for smooth, shiny look
Figure Meets – Only
Synchro Pool Essentials
- Black Suit (must be ALL black)
- White Cap
- Black goggles – reflective
- 3-4 nose clips
- Towels (2-3)
- Water bottle(s)
Uniform
- Black shorts (must be all black)
- Black flip flops for deck and shower
- Athletic Runners
- Black leggings – (must be all black and full length not capri)
- Club T shirt
- White Club Track Jacket
- Leg warmers - If you have this - helps keep muscles warm between figures
Equipment
- Skipping Rope
- Yoga Mat
- Tubing
Professionalism
- Hair must be pulled back in a bun and off the face
- All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
- 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
- All bags must be lined up against the pool deck wall with everything zipped up and put away.
- 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.
- Respectful communication to teammates and coaches are a must.
- 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
- At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
- 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.
- 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
- Black Suit ( must be ALL black)
- White Cap
- Club Suit
- Club Cap
- Team Competition Suit
- Extra Routine Suit - ( Solo and/or Duet)
- Competition Bun Cover - Team and or Solo and or Duet or ALL
- Black goggles – reflective
- 3-4 nose clips
- Towels (2-3)
- Water bottle(s)
Competition Hair for Routines:
- Gel pucks (depending on # of events)
- Crock pot
- Brush for applying Gel
- Tight hair elastics
- Mini elastics for braids - mandatory
- Bobby pins - open and closed bobby pins
- Hair nets (2-3)
- Comb
- Brush
- Spray bottle
- Bun covers for all events
- 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
- Black shorts ( must be all black)
- Black flip flops for deck and shower
- Runners
- Black leggings – ( must be all black and full length not capri)
- Club T shirt
- White Club Track Jacket
- Leg warmers - If you have this - helps keep muscles warm between figures
- If Jean Peters or Nationals - 1 outfit for the banquet
Makeup for Competition:
- All eyeshadows needed for all routines - and any brushes required
- Waterproof Eyeliner
- WaterproofMascara
- Blush
- Lipsticks
- Sharpener for eyeliner
Equipment
- Skipping Rope
- Yoga Mat
- Tubing
- Weight belt - National Stream
- Flexi - Stretcher - if you have
Professionalism
- Hair must be pulled back in a bun and off the face
- All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
- 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
- All bags must be lined up against the pool deck wall with everything zipped up and put away.
- 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.
- Respectful communication to teammates and coaches are a must.
- 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
- At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
- 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.
- 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
- Black Suit ( must be ALL black no ties)
- White Cap - (2)
- Club Suit - Club Suit and Fun Suit
- Club Cap - (2)
- Team Competition Suit
- Extra Routine Suit - ( Solo and/or Duet)
- Competition Bun Cover - Team/Solo/Duet or ALL
- Black goggles – reflective (2 pairs)
- 3-4 nose clips
- Towels (2-3)
- Water bottle(s)
Competition Hair for Routines:
- Gel pucks (depending on # of events)
- Crock pot
- Brush for applying Gel
- Tight hair elastics
- Mini elastics for braids - mandatory
- Bobby pins - open and closed bobby pins
- Hair nets (2-3)
- Comb
- Brush
- Spray bottle
- Bun covers for all events
- Gelling towel - a small towel to put around shoulders to ensure gel doesn't get on clothes or skin
Mandatory Uniform:
- Black shorts (must be all black)
- Black flip flops for deck and shower
- Runners
- Black leggings – (must be all black and full length not capri)
- Club T shirts/Tank tops
- White Club Track Jacket
- Grey Hoodie
- Leg warmers - If you have this - helps keep muscles warm between figures
- If Jean Peters or Nationals - 1 outfit for the banquet
Makeup for Competition:
- All eyeshadows needed for all routines - and any brushes required
- Waterproof Eyeliner
- Waterproof Mascara
- Blush
- Lipsticks - Bright Red and Dark Red
- Sharpener for eyeliner
- Foundation
- Concealer
Equipment
- Skipping Rope
- Yoga Mat
- Tubing - Both types - surgical and sculling
- Weight belt/ankle weights - National Stream
- Flexi - Stretcher - if you have
- Foam Roller
Professionalism
- Hair must be pulled back in a bun and off the face
- All clothing and equipment must fit inside the backpack as no items can be left out on the pool deck
- 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
- All bags must be lined up against the pool deck wall with everything zipped up and put away.
- 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.
- Respectful communication to teammates and coaches are a must.
- 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
- At a competition food cannot be purchased at the pool. Nutritious lunch and snacks must be provided for the athletes.
- 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.
- 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
- Toothbrush
- Toothpaste
- Contacts
- Solution
- Glasses
- Pads/tampons
- Makeup wipes
- Body wash
- Shampoo/conditioner
- Moisturizer
- Nail Polish Remover
Personal clothes
- Pjs
- Outfit for dinner out - if scheduled
- Outfit for banquet - if scheduled
- Comfy clothes - for hotel
- Bras
- Socks
- Underwear
- Clothes for weather (gloves, toques, etc)
Utensils
- Plate
- Bowl
- Cup
- Thermos
- Cutlery
- Sandwich bags
- Containers
Travel Necessities
- Medication (Tylenol, Advil)
- iPod with team music
- Speaker (Everyone brings their own)
- Laptop
- Phone
- Chargers
- Homework/books
- passport/license/id
- Cheering things (chaperones)
Things that must be in Pacific Wave backpack "carry on" for Trips out of town or Airline Travel
- All competition suits and bun covers in Ziploc bag
- All training suits
- All caps - (2) white (2) club caps
- Goggles
- Noseclip - 6
- Weight belts
- Makeup
What to arrive to airport in
- black leggings - full black ( no mesh, fancy bottoms etc)
- runners
- Travel T Shirt
- white club jacket
- grey hoodie
- parka - pack warm boots for cold climates
- hair must be off face in bun
- Positive attitude and big smiles
- Yoga mat
- Skipping rope
- Shorts
- Running shoes
- Cap
- Goggles
- Noseclips
- Swim suit
- Snack
- 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