Saturday, August 31, 2013

Schedule for the Week of September 2nd

Monday: Happy Labor Day- make sure to do the swim and dryland works outs!
Tuesday: Practice 6-8pm at Calvin
Wednesday: Conditioning with Daimond 6:30-7:15 & Practice 6-8pm at Calvin
Thursday: Swim meet at East Kentwood against East Kentwood and TCC. There will be no bus! Please be at East Kentwood by 4:15 and the meet starts at 5:30. There will be sack dinners after the meet.
Friday: Practice 5:30-7
Saturday: West Michigan Relays meet at the Holland Aquatic Center. Meet at 8:00am on the church (Shawnee) side at GRCH and there will be a bus returning home as well. The meet starts at 11:00am and the bleachers are open for seating at 9:00 for parents.

Dryland work out

45 min or cardio- run, bike, elliptical, etc. 

3 times through-
1 min. Jumping jacks
1 min. High knees
30 sec. Push ups
1 min. butt kicks
1 min. jump rope
30 sec tricep dips
1 min. burpees 
1 min. Mt climbers
30 jumping lunges 

Abs- 45 sec. 15 rest
1. Crunches
2. Mason twist
3. Toe touches
4. Right obliques
5. Left obliques
6. Tuck ups
7. V-ups
8. Flutter kicks
9. Fifor scissors

Friday, August 30, 2013

Swim Weekend work out

Warm up:
400 swim
400 kick
400 pull

12x75 @ 1:20-1:45
Indy Ims
1. Fly-bk-br
2. Fr-fly-bk
3. Br-fr-fly
4. Bk-br-fr 

6x150 r:10 
Swim-kick sprint-build swim (by 50)
3x200 @ 2:45-3:15 pull
6x150 r:10 
Swim-stroke-sprint free (by 50)
12x50 @1:00 (3 times through)

12x25 @ :45 sprint kick every 3rd!

300 easy!

Sunday, August 25, 2013

Schedule for the week of August 26th

Monday: Condition with Daimond 7:30-8:15 am in the GRCH weight room. Practice from 6-8pm at Calvin.
Tuesday: Swim meet against West Ottawa at West Ottawa. Start time is 6:30 and there will be a bus for the girls both ways. Meet at 4:20 on the Shawnee side of the school and park your cars there. There will be a drop off there at the end of the meet. There will be no food provided by the other team so pack a lot of snacks!
Wednesday: Conditioning with Daimond at 6:30- 7:15am in the GRCH weight room. Practice 6-8pm at Calvin.
Thursday: Practice from 5-7pm (because of the football game).
Friday: Practice 5:30-7pm
No practice Sat-Monday! I'll post a dry land and swim work out for the girls to get in at least once over the weekend, happy Labor Day Weekend!

Buttons: This year we are ordering buttons from Jim Hill who took our team picture last week. If you did not order one and would like to still order one send your daughter with a sheet tomorrow at practice as Jim will come collect any of those forms that were not brought last week!

Warm Ups: We will pass these out tomorrow at practice. There are a lot of warm ups missing so please double check that you did return them last year!

Saturday, August 24, 2013

Home Meet Meals

September 11: Holland Christian- Baked Potato - Lead Parent:

Click here to view this document on its own page or to download or print it.

September 23: vs Mona Shores CO-OP- Taco Meal Lead Parent:

Click here to view this document on its own page or to download or print it.

October 14: vs FH CO-OP- Pasta Dinner- Lead Parent:

Click here to view this document on its own page or to download or print it.

October 23: vs Jenison -Sloppy Joe Meal- Lead Parent:

Click here  to view this document on its own page or to download or print it.

Tuesday, August 20, 2013

New attendance policy

A note from the athletic director Jason-

"The high school adopted a new policy in regards to attendance last spring for this school year.  The change is that students must now be in attendance the entire day for them to be eligible to participate in practice or a game that day.  The same excused absences apply- funeral, wedding, college visit, doctor visit.  This change is prompted by our change in schedule- missing a class (particularly an 80 minute) on a given day can mean almost half of the instructional time for that week is missed.  The old policy stated they had to be in attendance the last four hours of the day.

Jack Buter, as ever, will work to keep us apprised of athletes who may be in violation so we can address it. 

Thanks for your support of the academic rigor of the HS."




Jason M Heerema


Sunday, August 18, 2013

Schedule for the week of August 19th & Freshmen Orientation

Freshman have orientation tomorrow night, have so much fun! I have posted a swim work out as well as a dry-land work out if you do not have access to a pool tomorrow below.

Monday: Practice 6-8pm
Tuesday: Practice 6-8:30 (dry-land at the beginning)
Wednesday: Practice 6-8 (team picture right at 6)
Thursday: Practice 6-7:30 (dry-land at the beginning)
Friday: Practice 5:30-7:30
Saturday: Dry-land 9-10:15

Swim work out:

400 swim, 300 pull, 200 kick, 100 IM

1-6: Free @ 1:50/2:00/2:10/...
7-12 IM or stroke @ 2:10/2:20/2:30...
13-18: kick middle 50 @ 2:10/2:20/2:30...
19-24: 1:45/1:55/2:05/....

20x25 @ :40 breast stroke drills
4- double pull outs
4- one pull, two kicks
4- Breast pull, free kick
4- 3, 2, 1 second glide
4- Regular Breast Stroke

200 WD


run for 30 or bike for 30
5x through- 30 squats, 20 lunges, 10 push ups

Abs: 25 of each - tuck-ups, bike forward, bike back, v-ups, flat, right oblique, left oblique, fifer scissors, mason twists, plank, plank right, plank left, leg throw downs 

Thursday, August 15, 2013

Recap on the parent meeting

It was so great to meet some new faces tonight and to also see those returning! Some recap points from the meeting tonight:

1. Remember to send your daughter with a check and form for suits and team gear. Suits are mandatory and team gear is optional, but most of the girls order it! Suits- $45, t-shirt - $8.50 and sweatshirt - $34. Parent shirts are also being ordered as well for about $8-$12. You can make all checks payable to Linda Miller-Heys. Also if this is a financial burden for anyone please do not hesitate to let me know we have a team fund that can help you out.
2. Practice starts at 5:30 tomorrow and we will always start early on Friday's!
3. We will have dryland practice on Saturday at Calvin from 11-12 and then head to the cottage party.
4. If you have any questions ever please do not hesitate to email me at
5. Volunteering:

  • New 2 You: Every Friday in October (for parents, not the swimmers and divers)
  • Meals for home swim meets
  • Helping video tape - please emails Steve Schroder at
6. I will pass out updated state cut times next week I apologize the ones that were handed out are old ones! 

Wednesday, August 14, 2013

Start Day!


Get ready to start a fun new swim and dive season. I am excited to see all those returning and meet some new faces. Make sure you do your best to enter in the main doors, Calvin has been stressing this to me! Also if you do not have your physical in hand tonight or are on the list I have from the school office you can not practice (we don't want that).

This is the list of people who were on the team last year that still need to turn in a physical:

  • Madeline 
  • Taylor
  • Caroline
  • Esther
  • Sarah Kate
  • Isabelle
  • Elena W. 
Please do your best to get that into the office today or bring it to practice! I cannot wait to see you all.

Coach Alyssa

Sunday, August 11, 2013

Swim Team Cottage Party- August 17th


AUGUST 17TH 1:00 – 5:00


Turn left out of Calvin onto Burton Street.  Turn right onto East
Beltline and travel approximately 13 miles.  Keep right for Cherry
Valley Road for approximately 6 miles and turn left onto Payne Lake Road follow about 1.5 miles and turn left onto Bowens Mill Road.  Travel about 1 mile and turn left onto Ravens Way and they are the white cottage straight ahead.  Park on the left side, across the street, in the grass.

Food:               Hamburgers will be provided.

                        Please bring the following:

                        Freshman – drinks to serve 8

                        Sophomores – snack food to serve 8

                        Juniors – desserts to serve 8

                        Seniors – salad/ fruit plate to serve 8

Bring:              Beach towel, sunscreen and life jacket

Thursday, August 8, 2013

Have you done your physical?

Parents, swimmers and divers:

I got an updated list for those I know that are returning from last year who have been cleared to swim or dive based on having their physical (and the form into the office) as of today! Please get your information in or double check you are not missing anything if you are NOT listed below.

  • Sarah DeGraaf
  • Hope Raterink
  • Madeline Schroder
  • Samantha Stevens
  • Jenna Swets
  • Sally VanBeek
  • Abby VanHarn
  • Alexandra VanHekken
  • Annaliese Zwiers 

Please visit the site below with any questions.

Coach Alyssa

Wednesday, August 7, 2013

All Sport, All Seasons Parent Meeting Tuesday, August 13 6:30pm

The All Sport, All Seasons Parent Meeting on Tuesday, August 13 at 6:30pm in the CAW.  There will be no other parent meetings throughout the year from the athletic department, only our individual team meeting. This is the one opportunity to get all of the information that will help you navigate Christian athletics for the year.  

Tuesday, August 6, 2013

Pre season details

Parents, Swimmers and Divers:

Our season is right around the corner, who is excited? I just want to remind everyone they HAVE to have a physical before you are able to participate and please fill out a form from the office. I have included a link here: Sports Physicals Information

First Practice: August 14th at Calvin College. Plan on being there from 6-8:30 as we have a lot to cover the first day!
Parent Meeting: August 15th at Calvin College 7:45pm (the girls will get out between 8:15-8:30) in the room over looking the pool by the diving boards. If you enter in the main entrance of the field house it will be directly on your left before the pool stand. We will be going over season details, team events, sign ups for home meals and volunteering.
August 16th: We will be practice from 5:30-7:30
August 17th: We will be practice from 9:30-11:00 and then heading out to our cottage party (more details to come).
August 19th: Practice from 6:00-8:00 at Calvin College
August 20th: Practice from 6:00-8:30 at Calvin College
Team Photo: We will be having our swim team picture at the Calvin College at the beginning of practice on August 21st at 6:00 sharp!

Look forward to seeing everyone on the 14th!

Coach Alyssa