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

24x150
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

Dry-Land:

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 

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 alyssa.ludema@gmail.com
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 sschroder@michiganlasercut.com

6. I will pass out updated state cut times next week I apologize the ones that were handed out are old ones! 

Start Day!

Girls,

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

Swim Team Cottage Party- August 17th

SWIM TEAM COTTAGE PARTY

AUGUST 17^TH 1:00 – 5:00

BARLOW LAKE

Directions:      CALVIN COLLEGE TO BARLOW LAKE

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

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.

www.grchristianeagles.com

Thanks!
Coach Alyssa

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.  

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