SUNY Dolphins: Welcome

Sunday, May 3
States results

Sunday, May 3
Y-Nats results

Saturday, January 24
We're on Facebook!

We're officially on Facebook! Drop by our page to see plenty of pictures, read quick updates, and easily share stories with your Facebook friends!

Wednesday, January 28
For the Ultimate Hydration, Finish Your Workout With a Healthy Swig ofÂ… Milk?


Forget Gatorade, with its added sugar and unfortunate glow-in-the-dark sweat side effects.

Forget water, with its lack of added nutrients and bland taste.

Neither sugary sports drinks nor water hold a candle to a nice glass of milk for post-workout hydration, according to a new study.

The study, published in Applied Physiology, Nutrition, and Metabolism, had a group of male participants hydrate using milk, Powerade, soy milk, and a milk-based supplement called Sustagen.

The goal of the study was to find out how well Powerade actually hydrated people after excersising, and the results were conclusive: Powerade lost to all three, with subjects who drank it showing the greatest total body mass loss post-workout.

Additionally, the authors of the study noted that drinking plain water caused a drop in sodium levels, which can worsen dehydration.

But before you pack a half-gallon in your gym bag, be warned: Powerade crushed the competition in how the subjects felt after drinking it, while subjects who drank milk reported feeling full and bloated.

A really good option is chocolate milk… as it taste better than plain milk, but do recognize that some brands have a lot of added sugar, so look for those who have only a few extra grams of sugar. In addition, parents, please recognize the need for your children to eat well and hydrate properly post practice.

Monday, December 15
Speedo Classic results

Wednesday, October 23

Please thoroughly read all fundraising information as MANY of the team needs come from our fundraising account. We need 100% participation in fundraising in order to afford team t-shirts, championship entries, team relay entry fees, swim caps, and many other expenses. Thank you!
Handout: Fundraising letter

Thursday, January 15
Nutrition and Swimming

Timing is Everything, Nutrition Edition: When and what to eat for training

Chris Ritter January 5, 2015

There are many different ways to be successful in your swim training, and what and when you eat contributes to that success. When it comes to maximizing the effectiveness of your nutrition, it’s often a matter of timing.

The Whole Picture

First, if you don’t have a regular intake of quality whole food, nothing you do right before or after your workout will really make a difference. Eating whole and real food should be your first priority, if you aren’t currently doing that on a regular basis.

Check out Nutrition

Simply for more on general nutrition guidelines. The fewer processed foods you consume, the better you’ll feel and your swimming will show it. Hydration is just as important as eating whole foods.

Drinking a glass of water as soon as you wake up is a great start to your day. Plus, the greater the amount of water that constitutes your liquid consumption, the better your body will perform.

The same is true for food. You wouldn’t go all day after breakfast not eating or drinking water and then have a great evening practice. But this is exactly what you’re doing to your body if you don’t eat something when you wake up in the morning before heading to the pool for your early practice.


When planning what to eat before a workout, consider the type of workout you’ll be doing. The type of activity influences which resource your body will tap for energy. If it’s a longer workout, go for something with a higher fat content, such as peanut butter. If you’re expecting a more intense workout, choose something that consists of more carbohydrates for your fuel, such as a banana.

Timing the intake of that meal is also important. Make sure you provide at least 30 minutes prior to exercise or longer to be sure that your food is digested and ready to use as fuel for your body. You won’t have as much time before your morning workout to digest than you would if your workout were in the afternoon, so it’s important to have something light and quick.

A good example of a quick meal in the morning, suitable for either an endurance or high intensity workout, is a smoothie consisting of light, easily digested protein powder, blueberries, avocado, Greek yogurt, and a little water to thin it out. An even simpler option is some nuts and a piece of fruit.

During Workout

Try to drink 8 to 16 ounces of water per hour depending on the intensity of your training. Many swimmers don’t realize how much they’re sweating in the pool and that those fluids need to be replaced to prevent performance drop-off.


Protein is the last source of fuel your body wants to use while exercising. Your body is craving protein to rebuild your muscles from the workout that you just finished. It’s not during the actual training that your body improves, but rather in the recovery portion. This is why it’s so important to have a post-workout fuel plan.

A good rule of thumb is the have 10-20 grams in a mixed recovery meal or as part of a snack if a meal will be a few hours off. Although the emphasis should be on protein content, carbs and fat can help bring up your energy levels after a workout. If you’re trying to watch your weight, this is the most optimal time to consume carbs for the day because your body will immediately put them to use repairing and restoring your muscles instead of storing them as fat.

In addition to eating healthy foods all the time, paying attention to what and when you eat is a great way to improve your swimming performance.

Tuesday, October 1
9 Ways to Be a Better Teammate

In swimming, just because you’re a good swimmer doesn’t mean you’re a good teammate. Being a good teammate is about much more than just cheering during races. Just like practice, being a good teammate takes hard work, practice, and a daily commitment. Swimming is an unusual sport in that it is technically “individual” – meaning no one can physically help you swim down the pool faster. But when a team comes together throughout the season, motivates each other, pushes each other, and picks each other up when others fall down, each swimmer on that team will actually get better. Being a good teammate means, while you can’t physically push someone down the pool to be faster, your presence almost can. (See: Pretty much any epic relay anchor.) Here are 9 ways to be a better teammate:

1. Stand up when you cheer. “Cheering” is actually kind of worthless if the swimmer about to race doesn’t see you opposite the blocks or standing poolside. When you step up to race, 99% of swimmers look to see if teammates are there. It’s a quick, fleeting glance, but it matters. Don’t sit in the bleachers and passively whisper a teammate good luck. Stand, walk to the pool, and let them see you. They’ll feed off your energy.

2. Create a culture of encouragement. So simple. Just one sentence, “Keep it up!” is so effective when you’re hanging on the gutters barely able to blink. It doesn’t even have to be directed at anyone specific. I had a teammate who constantly shouted encouragements while we all rested on the wall. Over time, he created a culture of encouragement. Soon, 3 guys were shouting encouragements. Then 6. Then the whole team.

3. Pick someone up when they’re falling down. This part is tricky, and you have to be careful, but if someone (and they usually already know who they are) is skipping practice or slacking off or being disruptive or negative, don’t be afraid to say something to that person. That doesn’t mean yell or embarrass that person. Take him/her aside as a teammate and be direct, honest, and positive. You’re a team, and part of being a team is not letting others fall behind. Everyone needs to be picked up, and as a teammate, that responsibility is yours.

4. Criticize in private, compliment in public. If you ever need to approach a teammate about something negative, do so privately. But compliments should be public. In our team meetings, we did a round table where everyone had to point out something good another teammate did in practice that week. Look, swimmers aren’t blind. We see things in practice. When someone is truly bringing it that day, being positive or executing a dryland exercise right, let ‘em know. And let everyone else know, too. If you don’t compliment your own team, who will?

5. Know when to back away. Everyone’s had a bad race. Being a good teammate sometimes means knowing when to allow a teammate some private time if that teammate had a bad race. Let people have space to gather thoughts. I might be in the minority on this, but I believe you shouldn’t say “Great race!” if it clearly was a swimmer’s bad race. Saying “Great race!” after a bad race might actually make that swimmer feel worse, or angry, or upset, or defensive. Instead, if you want to say something, say, “It’s OK, let’s get ‘em in the next race,” or sometimes don’t say anything except a hand on the shoulder, or simply allowing that person some temporary space.

6. Embrace when teammates swim fast. We’ve all been there. So-and-so drops 6 seconds even though so-and-so doesn’t train as hard as you. The hardest part of being a good teammate is realizing your teammates might beat you. That’s OK – that’s part of the sport. You have to control those feelings and focus on yourself. Nothing is more poisonous to a team’s chemistry than envy or jealousy. Worry about your own performances and congratulate your teammates when they swim well. After all, the faster they are, the more competitive your practices will be, and the better you’ll become.

7. Don’t be afraid to get competitive in practice. There are two types of teammates: Those who push others to slow down, and those who push others to go faster. Be the latter.

8. Don’t ever say, “This sucks.” No it doesn’t. It may be hard, or cold, or tough, but that doesn’t mean it sucks. You knew this sport was hard work before signing up. Sports are about pushing yourself. When you mutter, “This sucks” you’re actually bringing others down, too. When you’re having a great practice, the last thing in the world you want to hear are negative comments from a teammate, so don’t do it to them when you’re having a bad practice.

9. Realize you don’t have to be fast to be a good teammate. In 50 years, people won’t remember times. They’ll remember teammates. In my opinion, it’s better to be a good teammate than a good swimmer. It takes work, but the lessons you learn being a good teammate will serve you far better in life than swimming a 200 fly really fast. And the best part in swimming – and in all sports – is you don’t have to swim a 200 fly really fast to be a good teammate.

Wednesday, December 24
Mid-season letter

As we approach the holidays it is a good time to be thankful and spend time with family and friends. It is also a time to take inventory by reflecting on what is working or not working for us, and then making the necessary choices in our live to make changes in order to improve…whatever the situation.

It is important to seek progress, not perfection, recognizing that, by changing nothing, one will actually regress.

  • Where do you see yourself at the end of this year?
  • What do you dream about as it relates to your swimming?
  • Are you ready to make changes?

The first step to making a change is deciding to act. Many times, the freedom of having so many choices stops us from choosing one. As swim coaches, we are asking the swimmers to reflect upon their choices as it relates to their swimming.

As part of the swimmers’ reflection, we would like them think of their season as a 200 race (any stroke) and how to execute that race. You may wonder why that is. Well here we go.

In a 200 the first 50 seems to be the easiest… it feels great and the swimmer is excited about the opportunity to get after it. However, you must be smart about the 50—like not going out too fast and breathing in order to finish strong. To us (the coaches) this seems a lot like the beginning part of the year: motivation is high, practices are less challenging, the demands on coaches seem smaller, and everything feels smooth and easy. As coaches, our focus is on imprinting good muscle memory through drilling correctly and working on technique before the real work starts or the swimmer will not reach their potential.

The middle 100 or second and third 50s are the most difficult. This is where the effort has to be emphasized so the swimmer does not give in to fatigue. Only through consistent training can one build the endurance to keep their pace steady through the middle. If you were to look at our season calendar, we are just finishing our second 50 and approaching our third 50. How you perform on these 50s will make or break your 200 time, just like how the swimmers train over the next two-to-four weeks will make or break the season.

Why do these 5’s of a 200 feel so much worse than the fourth? It doesn’t really make sense, because the body is only MORE exhausted in the fourth! What it really comes down to, though, is how we think about them. We understand that the last 50 is just a turn away and somehow we muster the strength, speed, and stamina to finish with a blaze. Yet, often, we see this type of blazing fast finish comes at the expense of working the middle.

Since the third 50 is the most mentally challenging, it also is what separates the players from the spectators. How do you see yourself: as a player or as a spectator? Very often it comes down to the mental outlook and what one is willing to do in order to be successful. It’s the third 50 that requires more focus and tenacity not to give in to the pain in order for the outcome to be the best it can be.

This part of the season is exactly the same. The bloom is off the rose, so to speak. The swimmers feel especially exhausted. Maybe they complain more. Some may even flat-out refuse to get in the car, especially with all the other activities they could be doing! Who chooses to attend a party, dance, and sleepover or watch a game, rather than attend practice? The spectator - that is who.

On the other hand…Who does not want to skip practice to go to a party, dance, or sleepover? The player - that is who will make this decision. He or she is the person that views practice as an opportunity to be better than the spectator. You know that swimmer. You can set your watch by them, because they’re always 15 minutes early to practice and doing their bands before anybody else has even walked through the door. You know that, on any given day, they’re going to be at practice, asking questions and taking feedback from coaches. You never see them skipping practice or laps.

The third 50 (and this time of the year) is all about choices and the choices you make will make you.

  • Do I want to be better than I was yesterday or am I satisfied with yesterday’s successes and failures?
  • Do I want to feel challenged or does being challenged make me scared?
  • Do I want to be a player or spectator at the end of the year?
  • Do I want to finish the season knowing that I couldn’t have done more to or am I okay with feeling regretful?

We understand that it’s hard to balance all of the different activities and emotions during the next few weeks and the season. However, we all are given the same amount of time each day to priorities and decide what to do with that. What one chooses to do with their time over winter break will determine their result.

Happy Holidays!

Monday, September 29
NCAA competition description

The NCAA recently released this recruiting explanation. It offers a description of each division, as well as statistics about how many high school athletes go on to become college athletes, scholarship earners, and professional athletes.

The information will really speak for itself, but it's important to note that 6% of all high school athletes compete in a college varsity sport. They didn't break out the statistics, but here's something to consider: of 466,100 NCAA athletes in 2012, only 37% were Division I. Of those D-I athletes, fewer than 92,000 athletes received any sort of scholarship, which means that just over 1% of all high school athletes earn ANY athletic scholarship funding to attend a Division I school.

We, as coaches, want to stress that what we hope our swimmers gain from swimming is not a scholarship or recognition. Athletics are intended to help youth learn sportsmanship, resilience, strong work ethic, and the ability to work with a team. We are hoping to teach the value of commitment to our athletes; anything above and beyond that, like a scholarship or opportunity to compete in college, is a great bonus.

If you have any questions about what this may mean for your swimmer, please feel free to contact any of us coaches. We'd be happy to help in any way possible!

Thanks, SUNY staff

Thursday, October 9
FINAL 2014-2015 meet schedule

Handout: 2014-2015 Finalized meet schedule

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