1. The In’s and Out’s of Competitive Synchronized Swimming 11/20/2014
Synchro In Depth
The In’s and Out’s of Competitive Synchronized Swimming
11/20/2014

2. Russia at 2014 European Championships
What is Synchro?
Russia at 2014 European Championships

3. Structure ✔ By Ability By Age How are ages determined?
Novice
Intermediate
Age Group
Junior
Senior
Collegiate
Masters
10 & Under ✔
12 & Under
13-15
16-17
18-19
By Age
Swimmers can swim up in age group, but they can’t swim down
i.e., an 11 year old can swim as a 13-15, but a 15 year old cannot swim in 11-12
Age of routine is based on age of the oldest swimmer
i.e., Sally is 15 and swimming a duet with Jane who is 12, there duet will be 13-15
How are ages determined?
Synchro age is based on the year of birth
Born in 2000 – 15 years old for the 2015 season
Born in 2006 – 9 years old for the 2015 season

4. Novices
First year of synchro, no prior experience, at NVN generally ages 10 and under
Learn the basic skills
Sculling
Eggbeater
Strokes
Basic Synchro Skills
Ballet leg
Pikes
Layouts
Basic technical routine
Technical routines have required elements that must be performed in a particular order (Compared to free routines which all choreographed to the coaches discretion)

5. Intermediate Placement
Three ways to be an Intermediate:
Prior synchronized swimming experience
Mastered the basic skills taught at the Novice level
After coaches evaluation older swimmers may be recommended for Intermediate based on their potential
When we have swimmers start synchro ages 11+ we generally place them in Intermediate because they learn quickly and would grow bored by the novice elements early in the season

6. Intermediates Skills Continue to improve basic skills
Eggbeater
Verticals, basic upside down positions
Develop more advanced skills
Increased difficulty in figures
More complex routines
Routines are free, but with technical elements incorporated

7. Age Group Placement
Age Group is the more competitive division of synchro
The age groups include: 12 and under, 13-15, 16-17, and 18-19
Mastered the basic skills taught in Intermediate
At this level swimmers are getting more competitive and committed to the sport

8. Age Group Skills Continue to improve basic skills Eggbeater
Verticals, Fishtails, etc.
Develop more advanced skills
Hip and body rotations, lifts and throws
Increased difficulty in figures
More complex routines
Routines are all free, lifts/throws, complex sequences

9. Juniors, Seniors, and Age Group?
There are two synchro tracks
Junior/Senior
Age Group
Ages: Juniors are under and Seniors are over 18
Also based on ability
Competitions:
Association Competition
Zone Competition
US Junior/Senior Nationals
Ages: 10 and under, 11-12, 13-15, 16-17, and 18-19
Regional Competition
Junior Olympics
Some swimmers will overlap and participate in both Age Group and Junior/Senior events

10. How Does NVN fit in? What is the Association? The Region? The Zone?
Nation
North Zone
South Zone
East Zone
West Zone
Region A
Region B
Region C
Region D
Carolina
Potomac Valley
Virginia
Nova Synchro
NVN
Potomac Valley Pearls

11. Of note: JR/SR Association is combined with Have-a-Heart
Who goes where?
Of note: JR/SR Association is combined with Have-a-Heart
Eligible Competitions
Novice
Intermediate
Age Group
Junior
Senior
Fall Figure Meet ✔
Have-a-Heart Invitational
Capitol Classic Invitational
Potentially
JR/SR Association
13-15 JR/SR South Zone
13-15, 12&U Honorary
PVA Association Meet
South Regional “A” Meet
Junior Olympics
U.S. Nationals
Potentially
U.S. Opens
Optional

12. Qualification Meets 3. US Nationals 3. Junior Olympics 1. US Opens
MOST ELITE
MODERATELY ELITE
LEAST ELITE
US Nationals Track
Junior Olympics Track
US Opens Track
Association Meet (Have a Heart)
No qualifications
Association Meet
Must place in the top 3 in each event
Must be 15+ to attend, 13+ for Combos
, Junior, Senior Zones
Top Events
Top 6 Junior Events
Top 4 Senior Events
2. Regional Meet
Top 3 Duets
Top 3 Teams
Top 3 Combos
Top 1 Solo
3. US Nationals
3. Junior Olympics
1. US Opens

13. Figures Figures are used to assess athletes technique and control
Of note: At elite Senior events, athletes will perform a Technical Routine instead of Figures
Figures are used to assess athletes technique and control
Athletes wear black suits and white caps and are asked to complete each figure individually
There are two compulsory figures and 2 additional figures are selected for each competition
Figure groups are selected hours prior to the competition generally

14. Routines Team – 4 to 8 swimmers – up to 2 alternates
Duet – 2 swimmers, may have 1 alternate
Solo – one swimmer
Trio – 3 swimmers, may have 1 alternate – Trios are only an option for Intermediates and Novices
Combo – Up to 10 swimmers – Only an option for 13+ Age Group
Time limits
Varies by category and age
Deck work is timed, must be less than 10 seconds from when the music starts until the last athlete enters the pool

15. Small Routines
Team routines are the standard routine for each age group and ability level – except when there are not enough athletes for a full team
In general, younger or less experienced swimmers have just one routine to focus on while older more experienced swimmers may have additional routines
How do we select small routines?
Ability, age, previous performance, compatibility of swimmers, work ethic, ability to remember multiple routines

16. Practices What does my daughter need?
Towel
Swim Suit
Swim Cap
Goggles
Nose clips (at all times, not in the bag)
Water bottle
Shorts
Sneakers
Yoga Mat
Remember please be on time and let us know if your child will be absent in advance

17. Practice Structure Figures Stretching and land workout
Improve core, arm, and leg strength
Improve flexibility
Swimming Workout
Increase endurance and body awareness and control
Drills and Synchro Skills
Positions, Breath control, build foundations
Figures
Practice parts of figures and full figures
Routine with Music
Practice parts and full routine while using the sound system
Routine Cleaning
Breaking down parts of the routine by count to ensure synchronization and accuracy

18. Competitions What does my daughter need? Do not have:
Towel
NVN Suit and Cap
Black suit and White cap
Goggles and nose clips
Water bottle
NVN sweats or t-shirt/shorts depending on level
Extra Knox, extra bobby pins- Hair should already be gelled
Homework/Activities for Downtime
Food
Makeup – NO SHARING
Do not have:
Nail polish or jewelry
What should my daughter eat before and during?
Prior to the competition
Healthy meals – carbs, vegetables, protein (to keep them energized
During Competition
Snacks: Granola Bars, Fruit, Vegetables
Meals: Well balanced breakfast/lunch – vegetables, fruit, carbs, but nothing too heavy
Hydration
DRINK A LOT OF WATER – NO SODA!

19. Competition Etiquette
Swimmers and Parents
Must be on time and ready to compete upon arrival
This includes hair gelled
Must cheer for all team members and be respectful and friendly to other teams, and be good sports regardless of outcomes
Must follow coaches’ instructions about where to be and when
Swimmers are not allowed to leave a competition unless they receive permission from their routine coach
Parents
Are not allowed on the pool deck unless otherwise specified
Must ensure athletes are where they need to be at the appropriate times
Must be present unless another parent has specifically agreed to chaperone your child

20. Parent Volunteers
When NVN hosts a meet, all families are required to volunteer. Examples of jobs:
Awards: organize medals and ribbons
Timer: time the length of routines at routine meets
Caller: announce each swimmer and her scores during figures
Writer: record figure scores at figure meets
Runner: collect scoring forms from judges and deliver to scorer’s table
Allows you to see first-hand how the meet works, lets you be a part of the action, and helps the meet run smoothly
In addition, families may be asked to donate food, water, and supplies for the meet

21. Judging and Scoring
At meets with both Figures and Routines, Figures are 50% of the total score and Routines are 50% of total score
Who judges?
Judges must be certified – there are 7 levels, local meets require level 2 judges while national require level 6
Figures are judged solely on execution: control, height, extension, positions, overall technique
Routine scores:
Mention how it works with 5 judges, 4 judges etc.
Execution
Artistic
Difficulty
30%
40%
Synchronization, Height, Extension, Control
Presentation, Musicality, Choreography
Risk moves – cadences, lifts, pattern changes

22. Do’s and Don’ts for parents
Show support for your swimmer’s efforts and their teammates
Criticize the coaches, other swimmers, or your own swimmer
Talk negatively of swimmers
Learn the “lingo” of synchro
Try to over coach your children (let us do that)
Ask questions!
To coaches or senior parents
Confront coaches with issues during practice or competitions
Volunteer at Meets
Make sure your daughter is hydrated and rested

23. Changes around the Corner

24. Levels
Starting next year, athletes will be given skills assessment to determine their synchro grade level
Levels go from 1-10
Examiners will come around to each region to assess the athletes in flexibility, conditioning, acrobatics, swimming, routines, and figures
In order to compete at Junior Olympics for any age, athletes must have passed Level 3 standards
In order to compete at Zones and Junior Olympics just next year you need Level 3 (4 for Nationals), but the following year will need level 6, Junior will need level 9, Senior will need level 10

25. What does this mean for us?
Prioritizing skills over routines
Coaches will start working on skills and conditioning to match the expectations of these levels
Higher expectations of athletes
Work on flexibility at home (Stretching splits 2x per week for 20 minutes will not get flat splits)
Work on conditioning at home (20 push ups and sit ups every night before bed)
Routine Placement by Level
Ex. If Jessica is level 4 and Stephanie is level 1 they will not be paired up for a duet

26. Level 1 Flexibility Conditioning Swimming Routine Figures
Sitting with feet flexed against the wall, must be able to touch the wall with hands and hold for 5 seconds
Bridge with straight arms
Plank hold on hands for 30 seconds
Hollow body hold with bent knees for 30 seconds
75 Medley (back, breast, Free) in under 2 minutes
25 Flutter kick in streamline position in under 35 seconds
2 Lap prewritten routine
Includes: eggbeater, layouts, back tuck, vertical against the wall at ankles
With counts
Right and left bent knee back layout
Split position with support scull

27. Level 2 Flexibility Conditioning Swimming Routine Figures
Straddle split laying down, legs against the wall (150 degrees)
Right and left ballet leg on land with counts
Plank hold with feet elevated on block for 30 seconds
Hollow body hold with bent knees for 60 seconds
100 Medley (butter, back, breast, free) in under 2:40
25 Right side flutter kick with left arm up under 35 seconds
2 Lap prewritten routine
Includes: eggbeater, ballet leg, back tuck, porpoise, vertical against wall
With counts
Right ballet leg
Surface Prawn

28. Level 3 Flexibility Conditioning Swimming Routine Figures Right split
Bridge with straight arms and legs
5 Pushups on a block
Hollow body hold with straight legs – 60 seconds
200 Medley (butter, back, breast, free) in 4:30
25 free style, no breaths
3 Lap prewritten routine
Includes: underwater swimming, ballet leg lap, barracuda
With counts
Front walkover
Barracuda
Tower

29. Level 4 Flexibility Conditioning Swimming Routine Figures Left Split
Sit with feet against a block, reach hands to lay flat on block, chest should be touching thighs and nose to knees
10 Pushups with pointed toes on floor
Hollow body hold with straight legs and extended arms (60 seconds)
200 Medley (butter, back, breast, free) in 4:00
25 Flutter kick no breath 27 sec
2 – 2 Lap prewritten routines
Includes: side fishtail split, torpedo, double ballet legs
With counts
One minute right ballet leg
Eiffel Tower spinning 180
Walkover Back

30. Questions?

31. See website for full details and video
Knoxing: How to Guide
See website for full details and video

32. Gather Supplies What supplies do I need?
Knox Unflavored Gelatin packets – 2 for thin/shorter hair, 3 for thicker/longer hair
Bobby pins (Much better than hair pins)
Hair nets (Select a color that closely matches your child’s hair color)
Hair elastic for ponytail
Comb
Small plastic cup or container and fork to mix with
Almost boiling hot water
Optional: Paint brush (2 inches) to paint in the gel – can also use hands, but that gets messy
Optional: Bun form – if hair is short or thin you can use a bun form to get the proper bun shape

33. The Perfect Ponytail I have my supplies – now what?
Start with the ponytail
Pull the hair into a very tight and sleek pony tail
Pony tail placement should line up athlete’s eyes – if you draw a straight line from the corner of her eyes to the back of the head that’s where it goes
Bun Form (Optional)
If using the bun form, thread the ponytail through the middle of the bun form and spread the ponytail out and over the bun form
Place an elastic band over the bun form, when you let go it should start to pull the hair under the bun form
Gather lose ends of the hair and wrap it under the bun form and secure with bobby pins

34. Beautiful Buns Without a bun form: Once the bun is set
Twist the pony tail so hair is tight and wrap it around the center of the pony tail
Secure the hair with bobby pins as you go until all hair has been looped into the bun
Once the bun is set
Grab your hair net and loop it over and around the bun
Hair nets are big, so you may be able to loop it around multiple times to ensure the bun stays in place and no stray hairs stick out
Use bobby pins to secure the hair net
How does it look?
If it looks like it may fall out – it will, so make sure everything is tight and secured

35. Glistening Gel This is not an exact science
Pour 2-3 packets of Knox unflavored gelatin into your mixing container while water is boiling
Pour in between 1/8 cup and ¼ cup of boiling water into the gelatin powder
Mix extremely well – you don’t want any clumps aka “boogers”
Don’t let it get cold too quickly or else the Knox will harden in your cup
If you do get clumps try to pick them out before putting them in the athlete’s hair they look like boogers

36. Gel Application
Parents – remember this is boiling water. If it drips down their face it will hurt and they will whine
Start spreading the gel with the paintbrush or your hand working from the outside in towards the bun
I usually start in the front and work my way around the head
Make sure to get any flyaway hairs generally found on the back towards the neck or right on the forehead
Combing the gel
Once the hair is coated in gel comb it through so the gel reaches all the way to the scalp – this helps achieve a sleek look
Second coat
Now apply a second coat with the remainder of the gelatin to the hair – do not comb it in this time
Apply gel to the bun

37. Drying and Removal
Have your daughter relax for a few minutes while the gel solidifies
In general headpieces go in easier and stay in better if they are applied while the hair is wet – so if you have your headpiece apply it soon after the gel has been completed
Removing the gel
Shampoo and Conditioner…repeat
Scrub… a lot

38. Where can I find this info?
Thanks for coming to the meeting, this PowerPoint deck will be posted on the NVN website
The Website
Meet Schedule, Meet Results, Information about the Nereids and Synchro in General
Fundraising links
Practice calendars
Please visit it at