Excel Extra 4-19-24

Practice Schedule for the Next Three Weeks

Inside Excel

SwimStrong Drylands- Coach Carrie

Announcements

Excel Recognition Programs

Want to become an official?

Upcoming Dates

Weekly Update Video

Coaching Staff

Practice Schedule for the Next Three Weeks

April 22-28th

Brentwood
No Monday Practices
Gallatin
Normal Practice Schedule
Longview
Normal Practice Schedule
Murfreesboro
Normal Practice Schedule

April 29-May 4th

Brentwood
Normal Practice Schedule
Gallatin
Normal Practice Schedule
Longview
Normal Practice Schedule
Murfreesboro
Normal Practice Schedule

May 5-11th

Brentwood
Normal Practice Schedule
Gallatin
Normal Practice Schedule
Longview
Normal Practice Schedule
Murfreesboro
Normal Practice Schedule

Inside Excel

Congratulations to three of our Brentwood swimmers who competed this last weekend in the Swim Miami open water race. Brothers Sammy and Zaki Ibrahim and Abram Rickstrew spent the weekend in Florida (mostly) concentrating on the race. When the last of the roughly 1,000 swimmers climbed out of the water, here is where Excel Swimmers finished:

Sammy Ibrahim 18 & Under 800m:
1st 12:14
Zaki Ibrahim 18 & Under 5k:
1st 1:13.40
Abram Rickstrew 18 & Under 5k:
2nd 1:14.19

Full Results

SwimStrong Drylands- Coach Carrie

5 High Protein Breakfasts Ready in 5 Minutes

1. Make-ahead smoothie packs: Add ½-1 cup frozen mixed berries, ¼ avocado, large handful spinach, and 1 banana cut into slices into a freezer safe bag. In the morning, add to the blender with milk, 1 spoonful almond butter, and protein powder (optional).

2. Greek/Icelandic yogurt + granola + fruit: Grab a quality Greek/Icelandic yogurt from the fridge and top with granola, plus your fruit of choice.

3. Pre-hard-boiled eggs + instant oats: Get eggs that are already hard-boiled or hard boil in batches for the week. Grab from the fridge and eat with instant oats.

4. Kodiak cake waffles + nut butter + berries: Toast Kodiak waffles and spread with your nut butter of choice and add berries.

5. Peanut butter banana overnight oats (Makes 2 servings): Mash a banana in a large bowl. Mix in 1 ¼ cups milk + 1 cup vanilla Greek/Icelandic yogurt until creamy. Stir in 1 cup oats, ½ teaspoon cinnamon, 1 tablespoon chia seeds, and 2 tablespoons peanut butter (or other nut butter). Split mixture in half between two jars/containers that seal tightly and refrigerate overnight. Grab from the fridge in the morning.

To read more nutrition tips for busy days, click here: Tips For Fueling Training On Busy School Days – SwimStrong Dryland

Announcements

USA Swimming's Virtual Club Championship

Throughout the long course season, we will be carefully following our team's national ranking as we aim to break into the top 40 for the first time every. You can follow along. here!

Excel Recognition Programs

Over the course of the short course season, our club will be tracking a series of recognition programs to help motivate our swimmers to succeed un a multitude of events. While ultimately these programs do reward success, they are designed to be achievable by any level of swimmers, not just those with the most experience. You can always find the running totals for each at the bottom of the Excel Extras.

Heat Winner: Place in the top three swimmers in your age group for number of races won throughout the year. This award to favor those athletes that are attending meets, swimming lots of events, racing hard but most importantly, improving throughout the year. Winners will receive a "Heat Winner" bag tag.
IM Tough: 8 & Younger Swimmers- Swim a legal 50 Fly, 50 Back, 50 Breast, 200 Free & 200 IM during the season
9 & 10 Swimmers- Swim a legal 100 Fly, 100 Back, 100 Breast, 200 IM and 500 Free during the season
IM Hall of Fame Level 1- Attain a Southeastern Championship Qualifying time standard in every event available for your age group.
IM Hall of Fame Level 2- Attain an Age Group Sectionals Championship Qualifying time standard in every event available for your age group.
IM Hall of Fame Level 3- Attain an NCSA Junior National Championship Qualifying time standard in every event available for your age group.

Want to become an official?

All of our parent volunteers play a vital role in hosting meets. We simply could not host meets in your absence. While most jobs take little training or experience, meet officials go through an educational and training process that enables them to help officiate at all meets. In fact, our own Excel officials have outnumbered the host team officials in both our first two meets. We are very grateful to our officiating crew but are always looking for new members. Meet officials

Ensure a safe and fair competition for all our athletes
Satisfy all their volunteer requirements
Have the best seat in the pool
Have access to hospitality

If you have any interest in becoming a USA Swimming Certified official, please contact Laura DeMotte at officials@excelaquatics.org

Upcoming Dates

April 19th- TNAQ Invite
May 2nd- USA Swimming Spring Cup

Weekly Update Video

Our Weekly Update for 4-19-24 has been released so check it out! You may have noticed that we are receiving intros from a wide variety of sources. Olympians, SEC Champions, officials, swim moms and vendors are just some of the folks who have made an appearance. If you are traveling and want to send us an intro from a unique location, we'll be sure to include it. Interested in seeing where they all come from so far? Check out Excel Aquatics from around the world below!

Coaching Staff

Looking for information on any of our coaches? Check out our Coaching Tab the website. If you have questions for a coach this will help guide you-

2024 Long Course Season Running Totals

NCSA Junior National Qualifiers: 19
USA Swimming Virtual Club Rankings (~3,500 Teams):
Nationally SES
15th 1st Ensworth
33rd 2nd Excel
36th 3nd TNAQ
66th 4th Memphis Thunder
101st 5th Memphis Tigers

SwimCloud.com Excel Rankings in the SES Conference (73 teams):
8 & Under Girls 2nd 8 & Under Boys 3rd
9-10 Girls 2nd 9-10 Boys 2nd
11-12 Girls 3rd 11-12 Boys 1st
13-14 Girls 2nd 13-14 Boys 1st
15-18 Girls 3rd 15-18 Boys 2nd

IM Hall of Fame: Achieved a cut in every event:
Level 1: SES Level 2: Age Group Sectionals Level 3: NCSA Junior Nationals
Caleb Blair Brooklyn Lewis
Syndey Farneth Kingston Dealy
Chris Georgiev
Charlie Turner

IM Tough Qualifiers:

8 and Under
Addie Willard

Bode Mello

Ellery Carson

Emerson Grauzer

Emily Georgieva

Gwendolyn Fuchs

Harper Grant

Hayes Akard

June Buffington

Lincoln Kelly

Maya Foerster

Noble Rickstrew

Nora Tice

Owen Akard

Savannah Copa-Brzozowski

Silas Rowe

Walker Lewis

9-10
Abbie Georgieva

Allie Papa

Arden Ford

Bennett Whitaker

Brooklyn Lewis

Caden Riker

Caitlin Sheehan

Caroline Davis

Caroline Dealy

Clayton Gann

Elisabeth Robinson

Ellie Conti

Ellie Turner

Emma Fleming

Emma Hewett

Emma Nguyen

Hannah Simpkins

Hensley Anne Brown

Jack Calhoun

Josiah Strahan

Keaton Hubbard

Lane Andre

Leela Devela

Leo Pantana

Lexie Smithson

Lilly Furlong

Luella Smith

Lynlee Hammock

Madeline Keen

Matthew Douglas

Maya Li

Mia Organ

Morgan Meinardi

Parker Dyatlovitsky

Peter Ehrlinspiel

Ruby Watkins

Ryder Smith

Sydney Farneth

Theo Zambon Sartori

Tucker Larrabee

Violet Carnes

Violet Vitale

Will Barclay

Will Boyd

Zayne Brick

Heat Winners (Short Course)

8 & Under Girls
Savannah Copa-Brzozowski 19

Abbey Simkins 11

Maya Foerster 11

8 & Under Boys
Silas Rowe 36

Derek Folk 10

Walker Lewis 10

9 & 10 Girls
Brooklyn Lewis 30

Harper Grant 15

Maya Li 13

9 & 10 Boys
Owen Akard 27

Jack Calhoun 21

Bennett Whitaker 19

11 & 12 Girls
Caroline Dealy 33

Maddie Clendenin 14

Addie Davis 13

11 & 12 Boys

Chris Georgiev 31

Charlie Turner 29

Keaton Hubbard 18

13 & 14 Girls
Mae Li 29

Maryellen Lewis 27

Claire Calhoun 23

13 & 14 Boys
Kingston Dealy 41

Abram Rickstrew 18

Caleb Blair 15

15-18 Girls

Zara Kocak 26

Bryce Winzenread 22

Rylee Tomaszewski 20

15-18 Boys

Zaki Ibrahim 26

Joshua Hession 22

Alex White 11