Tri City Channel Cat Lane Lines , important dates and information.

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."


Lisa Bratton-2016

"Developing Success Both In and Out of the Pool"

Help Cheer on Channel cats through the year and share why you love the sport and your team. Lets try using #tricitychannelcats when you share your team pictures!

Upcoming Events

Boise Y Thankswimming Invite(Boise, ID)
Nov 18, 2016 - Nov 20, 2016
Thankswimming Open(Moses Lake)
Nov 18, 2016 - Nov 20, 2016
WA State Senior Champs(Federal Way)
Dec 15, 2016 - Dec 18, 2016
Reindeer Splash(Clarkston)
Dec 17, 2016 - Dec 18, 2016
January Storm(Walla Walla)
Jan 6, 2017 - Jan 8, 2017
WA State Open(Federal Way)
Jan 13, 2017 - Jan 15, 2017
Winter Open(Moses Lake)
Jan 28, 2017 - Jan 29, 2017
IES Jr Champs(Coeur d' Alene, ID)
Feb 10, 2017 - Feb 12, 2017
IES SC Champs(Moscow, ID)
Mar 3, 2017 - Mar 5, 2017
Age Group Regionals(Federal Way)
Mar 23, 2017 - Mar 26, 2017

Meet Recap by Coach Jen

The Channel Cats second meet of the season was a trip to La Grande for the 2016 Spooktacular Swim Meet. Our Cats had quite a showing with lots of new best times, some great racing and quite a few new teammates joining us for their first swim meet! Congrats to Andy G and Bryn who came home high point winners in addition.
Some memorable moments worth sharing are races such as Aiden W and Erwin starting us off with awesome starts! Sedona followed the boys swimmer her first ever 100yd free and she was brave enough to try her flipturns!! Kait P, in her first meet as a Channel Cat also swam a strong 100 yard free, as did Donavyn in his first 100yd free. Donavyn showed from his quick and efficient start that he was ready to race! Beckett brought his kick on as did Teagan. In his first race Teagan showed his strong, smooth continuous kick while Herky, Maddox, Alex N and Cody all brought out the fast race tempo. Well done kiddos!
Emily M had quite an exciting race in her 100yd free working a quick turn to stay up with the girl next to her. She held close to that Lane 4 swimmer until a bit of a burst at the end nabbed her the victory in that battle. Way to hang in there and fight for it Em!! We coaches LOVE that determination!! You may have even inspired teammate Ashley P who followed with a great tempo and strong catch in her close race too! Madison V blasted out 3 fast turns to earn her a best time and made some coaches happy who love that she worked at speeding up her turns!
Milestone swims are swims that break certain time barriers like swimming a 50 under :30 seconds, a 100 in under a 1:00, a 200 in under 2:00 and so on. Well Bryn, Coleman and Nick W all dropped 3-4 seconds to crush the 1:00 mark in their 100free. Wowzers and congrats to you three on a great race. Ryan M had a nice quick start coming up quickly and getting after it right away. Breaststroke was the next race and the following swimmers all showed us a very nice glide: Sedona, Matthew J, Teagan & Julia T.
In the backstroke we had swimmers show us a very nice tempo! Those swimmers were Mason, Bridget, Jacob, Madison V, Bryn, Adam and Carrie. Carrie help off the lane next to her with a charge at the end of her race.
Butterfly came next. Nathaniel K. had an outstanding swim, as did Karrin! We also had some great 100/200 IM races. Aiden W. dropped 12 seconds and Cameron dropped nearly 20 seconds in her IM! Kai dropped 9 seconds and Kaleb dropped over 18 seconds, Nathaniel K. also dropped over 17 seconds. Kodi also dropped over 9 seconds and Andrew J dropped over 6. Riley P. dropped over 11 seconds and Zach N. (Welcome to the team!) over 2 seconds.
Watching the 500 Free we saw Bryn drop 12 seconds in her 500 and Carrie drop over 8. Coleman also dropped over 8, Nick dropped 28 and Cody S. dropped 30 seconds –way to go! Best times for the weekend were as following: Four best times: Sydney, Elizabth, Ryan M, Maddie N, Maddox, Jack, Nico, Cameron, Colin, Julia, Lily, Coleman, Herky and Karrin Five best times: George, Carrie, Ashley P, Cody C, Makayla, Andrew J and Paisley Six best times: Chamelle, Emily E, Zack N, Kaleb, Cody S, Austin W and Madison V Seven best times: Andy G, Emily M, Alex N, Riley P, Nick, Aiden W and Liesel Eight best times: Erwin, Sarah T and Kodi.
Finally we want to say welcome and congratulations on completing your first meet to our new channel cats! Congrats to Katie C, Kellen C, Adam D, Teagan F, Afton, Taylee, Titan, Jacob, Ethan J, Sedona, Alvin, Grace C, Maddie N, Zach, Kait P, Donavyn, Greta, Mason, Brooke B, Maycie, Isabelle, and Adilyn.

Hard Work

By John Leonard
American Swim Coaches Association
NOV 2011

We believe hard work is its own reward. We believe that everyone benefits from hard work.  It teaches all of us that nothing is given to us, it has to be earned. It teaches us that life is not fair as sometimes those who work the hardest are not rewarded the most. But without hard work, there is a reduced likelihood of reward.  Hard work “feels good”.  It makes us feel valuable, capable, and self-sufficient. One of the few things we can control in the world is the level of our own effort. When we work harder than we thought was possible for us, we open new doors of possibility in our lives.

We believe that children need to be TAUGHT to work hard. Role modeling from parents, from coaches, and from teammates is the best teacher.  Young people learn when they say “I’m tired” from sitting around all day in front of a computer, that they have to learn that SPENDING ENERGY in hard work, BRINGS MORE energy to your body and mind. Want to feel great? Get up and work hard. Sitting around does, in fact, make you tired.  Children need to be taught that. It is counter-intuitive.  

We believe that Resiliency is THE great trait to learn from swimming. Everyone gets knocked down in life. The critical thing is to learn to bounce back up immediately and re-double your efforts.  When I speak to parents, they always tell me that they attained the position they have in life by overcoming all the obstacles that fate placed in their way. Then, they often say “I don’t want my kids to have to go through that.”  
This is lunacy! You don’t want your children to learn from the same pieces in life that made you successful?  
Children need hard challenges. They need to “fail” as often as they succeed. They need to learn to quickly and effectively bounce back up and get back to work.  Parents protecting their children in the extreme are called “Curling Parents”. (Because they remove the obstacles from the path of the child.) IT IS SO MUCH BETTER to prepare the child for the hard path, than try to clear the hard path FOR the child. Each time you do something for your child that they can do for themselves you make your child WEAK.  Show your confidence in them by allowing THEM to overcome the obstacles. Resiliency.  

It’s a Family Thing.  Everyone in the family has a role in swimming. The child does the work, the learning, the physical effort. The parents remind the child of their commitments made and of the life skills that will make them a success in life and in swimming.  The Coach coaches. The friends support and cheer and encourage. The parent takes care of the “get the child there” logistics so critical to a child’s success and consistency.  Everyone has a role. Play YOUR role and don’t interfere in other’s role.  


Christmas Shopping Ideas.....

Order now, 1 day left to assure

delivery by Christmas!

Our Channel Cat line of apparel has been updated for the Fall/Winter season.  We now have a new sweatshirt, t-shirt, and swim parkas available.  Check out the attached flyer for information on the designs and colors.  Please note all colors/logos/designs will be as shown on the attached order sheet.

Now is the time to place your orders if your interested in items before Christmas.  

Orders with payment are due by Tuesday, November 15. Please make checks to TC Ink.

Please print all personalization information clearly.  We don’t want any swimmer names misspelled.

All orders will be delivered to the practice pools, so please be watching for delivery information if you order any surprise gifts.

Our Channel Cat apparel vendor will take orders throughout the year and print them quarterly.  This order date of November 15th guarantees apparel before Christmas and will have you cheering for the Channel Cats in style.

You have three ways to place an order:

  1. Order online using the TEAM APPAREL button on the homepage of the team website.
  2. Paper orders can be turned in to Kim Wierzchowski at the Court Club or to Tia Pollick at CBRC (checks made payable to TC Ink).
  3. Orders may be emailed directly to Teresa at TC Ink (

Any other questions, please contact Kim Wierzchowski at or 651-333-0398.


Kim Wierzchowski
Tri-City Channel Cat Team Apparel

Channel Cat Swimmers, Please

bring fins to practices!

Channel Cats,

Thank you parents for purchasing your swimmer fins. The coaches would like you to remind your swimmer to bring their fins to every practice. 

If you do not own a pair, please click on the link below and get a pair ordered.  I know there are some of you returning swimmers that do not have a pair for various reasons.  Please don't rely on the Court Club, or Racquet Club to supply you with fins.  Everyone should have their own pair.  Cost ranges from $17.99 - $19.95.  Get the fin that is connected with the link below and PUT YOUR NAME ON THEM!



Fall Fundraising Opportunity

Mister Car Wash Fundraiser, a chance to earn towards dues offset.

This is a great fundraiser that allows you to earn 50% of the total

amount sold towards dues offset!
There are two types of carwash passes, express of full serve.  The express passes are $8 this year, each pass is good for 1 car wash.  The full serve passes are $15 this year, each pass is good for 1 car wash with interior window cleaning and vacuuming. 
I have attached 2 order forms, the first is one that you can pass out to collect orders.  The second  is for your total order which will need to be mailed in with all monies collected.  The final day for orders to be submitted is December 16th. 
If you have any questions please email me.
Brooke Pool

You can help thru United Way!
Are you aware you can designate Tri City Channel Cats EIN # 911291557 on your work place United way campaign form? This is a fantastic way to fund-raise for our 501c-3 non profit swim team and support your work campaign to raise United Way funds. Tell all your family also. They can designate our team at their workplace and we will receive the donation.

Tell your friends and family how

easy it is to support TCCC

everyday they shop!

Channel Cat Families and Friends,
Make your daily purchases go farther by registering with retailers Fred Meyer and AmazonSmile. TCCC is a registered non-profit recipient with these great stores. Simply link your member cards/accounts with these businesses by enrolling TCCC as one of your community beneficiaries. These funds raised help keep our dues from increasing!
Fred Meyer Rewards is something that is not new to our team.  Sign up for a Fred Meyer Rewards Card (found at any Fred Meyer store) then go online to and sign up for their Community Rewards program by linking the “Tri City Channel Cats” to your card (a flyer with more detailed information is attached).  You will still receive all the reward points and benefits as you normally would.
The other opportunity available to us is through Amazon.  They have created a program called Amazon Smile in which they donate 0.5% of qualified purchases (items marked with “Eligible for AmazonSmile donation” on their product detail pages) to go towards the charitable/non-profit organization of your choice.  All you have to do is go to and choose "Tri City Channel Cats Parents Association" as the charitable organization and then start shopping.  It’s as easy as that!  Remember to bookmark this page for future “shopping trips.”
You can mail your check to the address below or I can collect from you at practice. If you have money for me or questions, you may text or call 509 840 2475.
Faith Smeenk

We really appreciate you taking the time to help us as a team, we thank you!

Treasurers Tidbits
Here are some friendly reminders and tips from the Treasurer. 

You can see your actual invoice by clicking on the link in the email that comes to you on the first of the month, logging into your TeamUnify account and clicking on the print invoice option.  This will pull up your invoice so you can see it. 

Also, please know that your full invoice amount is due on the 10th of the month and late after the 20th.
Thank you,
Russ Chrisman
TCCC Treasurer

Nutritional Tidbits
Best Iron-Rich Foods for Growing Swimmers
Iron Illustration. (Large)
Jill Castle, MS, RDN
Iron is an important nutrient for all growing children. Young athletes may be at risk for iron deficiency due to an increased need for iron while the swimmer is in a growth phase, and the high iron losses associated with menses in girls.

Additionally, iron intake in pre-teen and teen athletes may contribute to low iron status. A 2016 study by Parnel et al. looked at the dietary recalls of pre-adolescent and teen Canadian athletes (11-18 years) and found iron consumption to be low, with female athletes (14 to 18 years) having the lowest intake at 90% of the RDA.

Of course, a low intake may not translate to low iron stores, but typical eating patterns can shed light on the risk for potential deficiencies. Teen athletes in endurance sports such as swimming are at a higher risk for iron depletion. And, the erratic eating patterns of teens, in general, such as meal skipping, dieting, and other dietary practices, may compromise good nutrition.

Iron-deficiency anemia is the most common type of anemia in growing children. Without enough iron, red blood cells are fewer in number, which impacts the production of hemoglobin. Hemoglobin carries oxygen to every tissue and organ in the body, and without it, athletic performance may suffer, leading to early fatigue, and compromised strength.

Young athletes can turn their attention to top food sources of iron and incorporate them into the daily diet to help prevent an iron deficiency.

Best Iron-Rich Foods
The best iron-rich foods come from animals and plants. Animal products such as red meat, fish and poultry contain a source of heme iron, which is easily absorbed by the body. 

Top Heme Iron Foods: beef liver, chicken liver, clams, mollusks, mussels, oysters, beef chuck, ground beef, sardines canned in oil, dark meat turkey, canned light tuna in water, dark meat chicken, light meat chicken, halibut, haddock, salmon, ham, or veal.

Non-heme iron, which comes from plant foods, is harder for the body to absorb without the help of vitamin C or other animal-based foods. Most of the iron in the swimmer’s diet comes from non-heme iron foods. Some of these foods naturally contain iron, such as beans, lentils and spinach, while others have been enriched with iron during manufacturing, such as cereals, pasta or bread. 

Top Non-Heme Iron Foods: breakfast cereals enriched with iron, cooked beans, tofu, pumpkin seeds, sesame seeds, squash seeds, lima beans, kidney beans, chickpeas (also known as garbanzo beans), split peas, dried apricots, baked potato, broccoli, enriched egg noodles, wheat germ, peanuts, pecans, walnuts, pistachios almonds, cashews, sunflower seeds, raisins, dried prunes, spinach, green pepper, pasta, bread and rice.

Getting the Most from Food
As mentioned, the young swimmer can improve absorption of iron when it comes from non-heme plant sources by eating a source of vitamin C alongside. Good sources of vitamin C include: citrus fruits, orange juice, broccoli, strawberries, guava, red and yellow pepper, grapefruit juice, tomato juice, kiwifruit, lemon, and tomatoes. 

Another way to optimize iron absorption from plant foods is to eat them with meat, fish or poultry. The inclusion of heme iron from animal foods boosts absorption of non-heme iron from plants.
Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at and check out her free list of 70 Awesome Pre-Workout Snacks for Kids.

Attention All Swimmers..
SUPER TRACKER, Do you use it?

SuperTracker (medium)The United States Department of Agriculture has created an interactive tool that allows you to plan, analyze, and track your diet and physical activity.  Like Nutrition Tracker you can analyze food items, track your intake and create individualized reports. In addition to the tools you are used to having, you will also be able to set goals, track your physical activity and create a personal journal with all of your information and goals conveniently located on one page.
Click here to get started.

November Swimmer Spotlight
Read all about them!
  • Kellen Clements
  • Luke Chrisman
  • Kjerstyn Jordheim
  • Broden Johnson

Swimmers....Please Tell Us About Yourself

Would you like to be in the spotlight? Click here and complete the short survey.

Would you like to share a project related to swimming or Channel cats?
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Coming 2017.....Keep watching for exciting fundraising news!
We would like to hear from you!

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Click here for 3 question Survey.
Thank you,
Elise Uytioco

Do you want to swim in College? Are you unsure about where to begin in your search? Bob Wood, Head Coach at CAST, has some answers for you in this thorough document, " SWIMMING IN COLLEGE".

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On Deck

Contact Us
Coach Todd Stafek
Coach Jen Tonkyn

Tia Pollick (President)

Russ Chrisman (Treasurer)

2016-2017 Board of Directors
Tia Pollick, President
Brooke Pool, Vice-President
Ruby Chrisman, Secretary
Russ Chrisman, Treasurer
Faith Smeenk, Co-Treasurer
April Walkley, Inland Empire Swimming Representative
Melissa Moore, Hospitality Lead, Member at Large
Anne Pasicaran, Member at Large
Ashley Oberg, Member at Large
Elise Uytioco, Welcome Committee and Fundraising Lead

*|Tri city Channel cats|* Copyright © *|2016|* *|TCCC|*, All rights reserved.