Erica Rose knows preparation. World champion in the 5k by age 15, Rose has been one of the most dominant open water marathon swimmers in the past fifteen years.

You should think twice before offering a child an energy-enhanced product. Are they already in the habit of drinking a cup of coffee before or after they compete? Probably not. According to a 2011 report in the journal of the American Academy of Pediatrics, energy drinks are “never suitable for children or teenagers.” Additionally, what is considered a caffeine boost for adults may be excessive for teenagers, and possibly cause high blood pressure, seizures or anxiety. (Senelick, 2011)

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day.

Teaching the skills of swimming involves implementation of a common teaching language and employment of demonstration, explanation, repetition and feedback. Coaches need a big “toolbox” of ideas for teaching and each coach must find his/her own methods to best teach, organize and communicate with the swimmers.

Chuck Wielgus, Executive Director of USA Swimming offers some advice for young coaches.

The more you are responsible for, the more authority you have. With more authority increases in stability and compensation usually follow. But since you cannot do it all, how do you take on more responsibilities? The answer is learning how to delegate. Here are some tips on effective delegation.