Resources

***  Please note we are not using gel pucks at present as a Club *** Read through to find notes on the perfect bun***

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

Synchro Pool Essentials

1. Black Suit (must be ALL black)
2. White Cap -Full white not transparent.
3. Black goggles – reflective
4. 3-4 nose clips
5. Towels (2-3)
6. Water bottle(s)
7. Tubbing water use (NS only)
8. Weight Belt (NS only)
9. Ankle Belt (NS only)
10. Feet band if you have any (NS only)
11. Figure Marker (NS only)

Uniform

1. Black shorts (must be all black)
2. Black flip flops for deck and shower
3. Athletic Runners
4. Club T-shirt
5. Club rack Suit
6. Leg warmers or long socks- If you have this – helps keep muscles warm between figures
7. Parka (if you have one)

Equipment

1. Skipping Rope
2. Yoga Mat
3. Tubing/Thera band (NS only)
4. Massage ball (NS only)
5. Form roller (NS only)

Professionalism

1. Hair must be pulled off the face, and in a bun, if you are with long hair
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 at 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 with teammates and coaches is a must.
7. No parents are allowed on deck during 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 layout 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.

Packing List for National Qualifier March 27 to April 3, 2022

Pack your traveling baggage and what you need to bring to and from competitions.

Dress code requirement while traveling to and from competitions:
1. Face Mask (N95 White)
2. Team uniform (need more details requirement)
a. Parka
b. Track Jacket
c. Black Shirt
d. White Pants
e. White Running shoes
f. Compression socks or pants
Things that must be in Pacific Wave backpack “carry on” for Trips out of town or Airline Travel
1. All competition suits (Teams, Solos, Duets) in Ziploc bag
2. bun covers in Ziploc bag
3. All training suits (Black suit, club suits, fun suits)
4. All caps – (2) white (2) club caps
5. 2 pair Goggles – Dark
6. Nose clip – 4 or 6
7. Weight belts
8. Makeup
9. Sports Sandals
10. Water bottle(s)

What other Items that are packed in your backpack:
1. Boarding Pass
2. Identification documents, such as BC Services Card, BC Driver License, Health Services Card,
Passport if you do not have any BC Photo ID.
3. Electronics devices, such as laptop, iPad Air or Pro, Mobile Phone, and Charger.
4. Skin care and Cosmetic items (put them all in a clear plastic bag for the security check).
5. Medication
6. Cash
7. Leisure items, such as a book to read, or homework from school. You can use the flight time to do something.

Items that are packed in the check-in baggage

Training Equipment
1. Skipping Rope
2. Yoga Mat
3. Tubing – Both types – surgical and sculling
4. Foam Roller
5. Massage ball

Mandatory Uniform:
1. Black shorts (must be all black)
2. Black flip flops for deck and shower
3. Black Leggings
4. Runners
5. Club T-shirts/Tank tops
6. Long Sleeve Club Shirt
7. Leg warmers or long socks – If you have this – helps keep muscles warm between figures
8. Parka
9. 1 outfit for the banquet and Dinner

Competition Hair for Routines:
1. 3 Gel packets per routine
2. Kettle and cup for gelling
3. Brush for applying gel I use brush, knife, spoon (one time use),
4. Long thin tight hair elastics
5. Mini elastics for braids
6. Bobby pins – open and closed bobby pins
7. Hairnets (2-3)
8. Comb
9. Brush
10. Spray bottle
11. Bun covers for all events
12. Gelling towel

Makeup for Competition:
1. Foundation – your skin tone
2. Concealer
3. All eyeshadows needed for all routines – and any brushes required
4. Waterproof Eyeliner
5. Waterproof Mascara
6. Blush
7. Lipsticks – Bright Red and Dark Red
8. Sharpener for eyeliner
9. Eyebrow pencil or powder

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
11. Nail Polish Remover

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

Importance Notes for all PWS Athletes:
1. We must follow the dress code requirement during to and from competitions.
2. For National Competition, all athletes allow to have 2 pieces of luggage (carry-on baggage x1 and
a backpack for light weight items)
3. All identification documents must keep closely with you.

Here is the PDF of the packing list as well :  PWS National Competition Traveling Guideline

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

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