Landon Colson’s swimming career started at the age of 7. First swimming for the Northern Hills Nadadores, then AAAA in 2004, and continued swimming for AAAA throughout high school. Along side AAAA, Landon swam for the James Madison Mavericks for the first 3 years of high school and his senior year for the Douglas MacArthur Brahmas.
He has taught private and group swim lessons since 15. Some of this experience came from our AAAA program Swim America. The summer after high school Landon was offered an assistant coaching position for the summer league team Northern Hills Nadadores. He has been coaching there with Coach Alex Spalding ever since. From that first summer of 2009 the Nadadores tripled in size and became back-to-back champions of 2013 and 2014.
Landon joined the coaching staff at AAAA in 2012. He worked as an assistant coach for Bronze and Silver teams then moved to lead coach of a Gold team. In 2013 Landon helped several children from his Gold team reach Texas Age Group Swimming Championships.
Landon’s other coaching experience varies from working for a private clinic, and team lesson companies to assisting a few other summer league teams. Landon believes coaching swimming should be mutually interactive, inspiring, educational, individualized, and most of all child centered. “Your attitude determines your altitude.”
Landon graduates from nursing school in May!
Emilio Cavazos-Escobar Assistant Coach
Emilio Cavazos-Escobar, is part of the University of the Incarnate Word Swimming and Diving team.
Emilio started his swimming career at the young age of six with "Club Focas" swim team in Matamoros Tamaulipas. He qualified for Mexican Nationals at the age of twelve and had the previlidge to represent his home state. He later moved to Monterrey, Nuevo Leon were he swam four years for the club "TYM".
At the age of 15 emilio moved to El Paso Texas and swam for Cathedral High School were he qualified and won TAPPS state for 4 years. He then joined the UIW swimming team his freshman year, and qualified for the conference team. The team placed 1st in the CCSA 2014 Conference Championships and placed second this year.
Leah Bates Assistant Coach
Katie Spalding Team Captain
Katie Spalding is currently a junior at Madison high school and a captain of the Madison swim team. She participated in AAAA club swimming from 2012-2014 and has been a Nadadore since the age of 5. She has mentored the Nadadores since 2011 and has been giving swim lessons as a lifeguard since 2012.
She looks forward to working with everyone this summer and getting to know all the kids. Other than swimming, her hobbies are drawing, reading and watching the Walking Dead.
Welcome From Coach Landon
Welcome to the 2015 Nadadores family!
We are going to have another year of fun and healthy competition. Our focus is not only to be the best team in the water, but also to be the team everyone else wants to be. We are not a typical summer league team, and in order to understand this you first need to know what role you and your swimmer play.
Our reputation for success has come largely from the community atmosphere we have built. All the other teams know that Nadadores are all friends, Nadadore are all good sportsmen, Nadadores are extremely loud, Nadadores are proud, and Nadadores are fast. We are more than just a team; we strive to create family friendships. We are the loudest team when it comes to cheering, no swimmer wearing a Nadadore cap goes un-cheered for. Yet we are also strong examples of good sportsmanship, and the nicest of fans.
In order to be part of this, you must understand it, and help to uphold it.
At this age healthy programs for swimmers that cause them to interact, be active, compete, and uphold a certain character are crucial developmental tools such for self-earned self-esteem and self-confidence.
Help us give your swimmers this opportunity by understanding what it means to be a Nadadore.
PS (Take a look at all the information on this page. You'll get a solid introduction to how we do things and why.)
Practice time will be age-based for the first week of after-school training.
After that, we will move into our four ability and size-based groups:
Green, Blue, Black, and White
(See Practice Groups details below)
During practices, there are to be no interruptions, please! Interruptions deny everyone’s swimmers time, once your Swimmers begin practice they are the coaches’ responsibility for that hour. Our practices are back-to-back and in order to get the full time in coaches are not to be disturbed.
If you need to speak to a coach show up 15 minutes before all practices begin, or after all practices are over.
Nadadores’ Practices are divided into four different groups - Green, Blue, Black and White:
Our basic beginner level. In order to be in this group a swimmer must be able to complete 1 length of the pool by the end of the first week of practice. The Green group will focus on the building blocks of swimming (rotation, kick, reach, etc.). Swimmers will first have to perform backstroke and freestyle before they are introduced to other strokes. Once the other strokes are introduced, the swimmer will train a specific stroke for a full week of practice, each day a different coach will assist them. At the swim meet at the end of that week, the swimmers will demonstrate the stroke to assess whether they are ready to move into a new focus. For the Green group the coaches will be in the water most of the time.
Our intermediate group. In order to be in this group, swimmers must be able to demonstrate a basic understanding of all four strokes. This group will mainly focus on stroke building, and an introduction to basic training. Swimmers will be assigned lanes based upon their level in comparison to rest of the Blue group. Each lane will train one stroke for a full week, each day a different coach will work with them, and at the swim meet at the end of that week, the swimmer will compete in the stroke they trained. For the Blue group coaches will be in the water half of the time.
White and Black Groups
Our advanced group. In order to be in this group, swimmers must demonstrate all four strokes well. All incoming and current high school swimmers will automatically be put in the Black group, and have a reserved lane. The Black group will focus on upper-level stroke technique, with a club-level training base. Swimmers will train sets, and be running off of pre-set intervals based upon their lane. Black is oriented towards strength building and honing stroke technique. For the Black group coaches will hardly be in the water, usually only to show examples.
We focus not on where the swimmer is, but where they are going to be. For this reason all move-ups are completely at the coaches’ discretion.
Meets can be very hectic and stressful. In order to avoid unnecessary stress certain guidelines are to be followed.
Swimmers are to show up 15 minutes before warm-up, and check in with a coach or a ready bench parent.
After swimmers have checked in they are to remain in the TEAM AREA, and only to leave after asking a coach or the bench parent. Swimmers are not to be with the parents, parents are not to be in the team area. This is the most important rule, if we cannot find a swimmer when it is their turn to race, it creates mass havoc. Nadadores don’t do havoc.
Swimmers must notify a coach before they leave for the day.
Swimmers must remain calm in the team area.
To be a Nadadore, you must understand, we are very loud. Parents and swimmers are expected to cheer. All swimmers wearing the Nadadore cap deserve to be cheered for, and will be cheered for.
Swimmers are not to get out of the water until the last swimmer finishes the heat.
Boasting, bragging, and other unsportsmanlike conduct will not be tolerated and the swimmer will be asked to leave the meet.
After every swim meet, the team goes out to eat at an area restaurant. Exact location to be announced via email, prior to the meet.
Meets are the best part of swimming, and the most demanding. In order to provide a good experience for everybody these rules are to be followed. Rules will be enforced by the coaches, whose priority for the meet is to watch the heats and help the children. Please do not distract us from our actual duties that are intended to benefit the swimmers.
Recovery is a hot topic for swimmers and for good reason. A long pool and/or land workout burns muscle fuel and causes muscle protein breakdown. Eating a recovery snack within an hour of a workout speeds needed carbs and amino acids (the building blocks of protein that make up the protein-rich foods you eat) to replenish muscle glycogen and repair and build muscle tissue. Do you need to buy expensive protein shakes? No, because the same amino acids found in shakes can be found in food for less money and more taste. Here are recovery snacks that provide some carbohydrate and about 20 grams of high quality protein…the amount that most researchers agree is the optimal protein dose for recovery.
1. 2 cups of low-fat chocolate milk provides two important sources of protein: whey and casein. Chocolate milk may truly be nature’s recovery beverage because in addition to high quality protein it contains the natural sugar lactose that stimulates insulin, a hormone that helps feed the amino acids into the muscle. Milk also contains as much calcium and 10 cups of spinach to keep your bones strong.
2. 1 cup low-fat cottage cheese with peaches, pears, or pineapple…or any fruit you like. Cottage cheese is rich the amino acid leucine which is thought to be the trigger for muscle protein synthesis. Although cottage cheese doesn’t taste salty, it has a higher sodium content than other dairy foods and this might be a good thing if you are a salty sweater (if you see white, salty streaks on your clothing or cap after it dries, you are probably a salty sweater.)
3. 3-ounces of turkey breast on a wheat bagel. Meat and fish provide about 7 grams of protein per ounce, so a 3-ounce portion gets to the needed 20 grams of protein. A three-ounce portion of meat is about the size of a deck of playing cards or a computer mouse.
4. 4 Tablespoons peanut butter and strawberry jam on wheat bread. This is an especially good recovery snack for those who are trying to gain weight. Peanut butter is higher in fat than other protein foods so means higher calories, but not to worry, the fat is the heart-healthy kind of fat.
5. 7-ounces of Greek yogurt with granola or fruit. Greek yogurt is higher in protein than regular yogurt and has a thicker consistency. Because it tastes a bit more like sour cream, sweeten it up with fruit or granola to add the carbs. Greek yogurt also makes a great topping for baked potatoes or cheese nachos as a substitute for higher-fat, lower-protein sour cream.
To get the most out of your training, practice good recovery by eating within the hour after exercise. You will be strong and ready to go for the next workout, which is most likely tomorrow!
Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, 2012.
2015 Nadadores Explained
As coaches, our focus this year will not be on where the swimmers are, but where we want them to be. We are going to build a program that gradually advances the swimmers from beginners to competitive-level swimmers. The system will work to the swimmers’ and parents’ advantage because they will not only know what they need to do to progress, but also this will help create a program we can return to each summer without having to restructure the whole team.
Our goal is first and foremost to provide a fun environment where swimmers can learn how to swim, be a healthy competitor, and to understand how to be a part of a team. In order to accomplish this properly the team is divided into three groups for three different stages of swimming.
Welcome to the family.
How to contact the Coaches
Once the season starts, all coaches' contact info will be provided on this website. If a coach gives you their cell phone number, or you already have their number, please do not give it out without the coach’s permission. I will put my cell phone on the website for emergencies only. I would prefer all questions to be sent via email. I am going to be juggling 3 jobs, and possibly an internship. I also pay for all my expenses including my phone, so I can’t afford to waste minutes, or delay work.
If the answer you seek is on the website I will refer you to the website. In other instances I may not be able to talk, and reserve the right to end the call if needed.
Mentor Swimmer Program
2015 Nadadore Mentors: (To be selected by the coaches)
Nadadores Mentors' Role: A mentor plays what may seem as a small role for the team, but it is indeed a huge factor in the Nadadores' success. Nadadores Mentor Swimmer's role is limited as to eliminate any difficult situations.
Nadadores Mentors' Responsibilities: Provide basic assistance to the coaches, and swimmers. Correcting minor stroke issues such as streamline, rotation, and kicking. Heavily relied upon for the Green and Blue groups for in the water assistance. This helps the coaches to focus on the larger stroke issues. Develop a big brother/big sister role for a designated group of Nadadores swimmers during swim meets and team events. Swimmers will be assigned to mentors according to both parties' ages, and ultimately the mentor's comfort zone and competency. This role consists of simply checking on the swimmers during meets, comforting them, socializing with them, helping them with their events, and providing reassurance and support for younger swimmers. This is by far the biggest aid for the coaches, as we cannot attend to all swimmers' needs during meets, especially Champs. Swimmers all be assigned to their mentors Monday, May 23rd.
Nadadores Mentors' Meeting (Date and time TBA) This meeting will allow the mentors to meet one another, and exchange contact information. In years past, I have tried to assign mentors a schedule, it has proven to be too difficult with many different teenager schedules! In order to operate as planned I need 4-5 mentors assisting a day, it will be the mentors' responsibility to communicate amongst each other to figure out who can assist what days. More than 4-5 mentors is never a bad thing! We will cover basic stroke technique, and easily identifiable issues, and corresponding corrections. One of the biggest goals of this meeting and the mentor program is to enhance the mentors knowledge of the sport. This will aide in mentors' own swimming careers, and help them to visualize corrections their coaches hand to them. We will provide videos for stroke analysis, and pizza for hungry teenagers.
As a club coach I understand the importance of club, and greatly appreciate the knowledge club provides dedicated swimmers. Thus mentors who are in club will be reminded, club is their priority. It offers greater benefit. Whatever days they are able to assist they are appreciated, any meets they need to miss for club is understood.
Please contact me with any questions or concerns. If your swimmer cannot attend this meeting please let me know and we will work to set up an additional meeting. Thank you and your swimmer for the service they are providing. This is the main method we have found success through. It creates a unique and positive experience for all Nadadores, and creates a collaborative coaching to be much more effective.
Extra Help and Outside Lessons
If you believe your swimmer needs extra help, below you will find the contact info, prices, and a basic swimmer profile for private lesson instructors I recommend.
In the past, I stayed late to work with my swimmers. However, now as a Level 1 certified coach I cannot offer extra help unless it is a private lesson. The coaches are also not allowed to give extra help as it shows favoritism, and is not a luxury time all parents have.
Private lessons are the best way to improve a swimmer, and allow the instructor to establish a level of communication between swimmer and instructor.
If you truly want to improve, or want help, private lessons are highly recommended.
DISCLAIMER: Please note that every coach recommended here is offering their services independently of the NH Pool and the NH Nadadores. Each coach will have their own policies, schedules, and prices. The following list is intended as a helpful guide only. Contact the specific coach directly to get more details. Thanks.
Scott swam four years for the University of Texas. He placed 18th in the Olympic trials in 2008. Scott currently coaches TMI, and at AAAA. He also assists the Incarnate Word team.
Lesson Level: preferable ages 12 and up and or intermediate level swimmer.
Morgan swam for Madison High School for four years, and was captain her senior year. She swam her freshman year at Incarnate Word. She is a coach at AAAA, and for Rogers Ranch. She is an ASCA level 2 certified coach.
Jonathan Brandt swam year around club swimming from 1996-2008, swam one year for the University of the Incarnate Word, and dove for two. Currently employed by AAAA as a club coach at the Judson location.
Lesson Level: preferable ages 8 and up looking for technique help or Intermediate level swimmer.
Joey swam club for Longhorn Aquatics, where he was a national qualifier and made the USA Swimming All-Academic Team. He is currently a sophomore on the Incarnate word swim team. He has swam at NCAA nationals, and is a NCAA Athletic All-American and a NCAA Academic All-American
Luke swam four years at the University of the Incarnate Word. He is a two time all-American swimmer at UIW in 2009 and 2010. He has coached summer league in Round Rock for 3 years and helped coach Aquatex swim team on his holiday breaks in Round Rock.
Lesson Level: preferable ages 8 and up looking for technique help or Intermediate level swimmer.
Setting and Achieving
Leading studies on athletes participating in sports shows that there needs to be fun mixed with goals.
As a swimmer creates goals, it is important they believe they can achieve these goals. The coaching staff will be as supportive as we can, but its important that swimmers receive the same support at home. Many of our workouts will operate around fun, building self-esteem and self -confidence, and getting to know the team. Our goal is to show our athletes a gateway to sports, healthy competition, and being active with others their age.
Ultimately I would like them to stick with swimming through high school. However, our main job is to give them a supreme opportunity to experience team sports, have fun, and learn skills that will promote healthy growth, both mentally and physically.
To support all of this, every Friday, we will try to bring in a collegiate-level swimmer/role-model who will talk to the swimmers. They will talk about their accomplishments in the sport; give their own advice, and then help coach the workouts.
Links & Info
Location: Northern Hills Swimming Pool is located at 13114 Scarsdale (in Northern Hills) San Antonio, TX 78217 Mailing address: Northern Hills Neighborhood Swimming Pool Association (NHNSPA) PO Box 171113 San Antonio, TX 78217 Off-Season Contact: (September thru May) Use the mailing address above. Email NH Pool President In-Season Contact: (June thru August) Stop by the Pool or call the Pool Office @ 210-655-0681 All prices, schedules, and terms subject to change without notice. But we'll do our best to avoid that! NorthernHillsPool.org website is maintained by NH Pool volunteers. Your patience and your support are greatly appreciated!
Northern Hills Pools is owned and operated by the Northern hills Neighborhood Swimming Pool Association (NHNSPA), a volunteer-driven, community-based, non-profit 501(c)(3) organization. Volunteer contributions and tax-deductible donations are always needed, welcomed, and appreciated!