Back to school!

I hope everyone is ready to go back to school and has all of their last minute shopping done. I just wanted to go over details for this week!

Monday: There will be no morning practice due to orientation conflicts and those that can not make practice from 6-8 I will post alternate work-outs below. If you are a freshman I will assume that you won't be there if you are not a freshman and are volunteering please email me!

Tuesday: 6-8pm (dryland)

Wednesday: Practice will be from 6-8pm for both divers and swimmers!

-There will be practice Wednesday morning will be from 6:30-7:15am and upper class men can bring the under class men to school.

Thursday: 5:30-7? Football game!

Friday: 5:30-7:30 pm (dryland)

No practice Saturday or on Labor Day! Enjoy your last taste of summer.

Alternate work out for Monday:

If you can get in the water:

40 x 100's

1-5 @ 2:00 - Warm Up

5-10 @ 2:00 - Build

11-15 @ 2:00 - 50 Kick/50 Swim

16-20 @ 1:30/1:35/1:40/1:45/1:50

21-25 @ 1:45/2:00 - Stroke/Free:

#21: 25 Stroke sprint, 75 easy free

#22: 50 Stroke sprint, 50 easy free

#23: 75 Stroke Sprint, 25 easy

#24: 100 Stroke - Build

#25: 10 Stroke - ALL OUT

26-30 @ 1:50 - 50 Kick/50 Swim

31-35 @ 1:20/1:25/1:30/1:35/1:40

36-38 @ 1:15/1:20/1:25/1:30/1:35

39 & 40 Warm Down

If you can not get in the water:

-run for 30 minutes

-Do 15 minutes of abs & Stretch

West Ottawa Meet

Parents, Swimmers & Divers:

Get excited for the first meet tonight at West Ottawa which starts at 6:00pm. I just got a call from Mr. VanderKamp that the bus will be there a bit earlier due to some problems with being late last week for another sport. It is now coming at 4:00! Meet at the Plymouth side of the high school right by the CAW. Bring a lot of energy :)

Thanks,

Alyssa

Parent Meeting

It was great to meet most of you at the parents meeting tonight. If you ended up missing it I will send your daughter home with all the forms I handed out tonight! One form needs to be filled out and turned back into me in order to get into our home meets free of charge.

Tomorrow we will be handing out the girls warm ups. If you already have one from last year please come to practice with the number of the warm up.

This Saturday we will be meeting at GRCH at 10:30 and doing a little work out and then heading to Holland for some fun in the sun. We should be back a little after 5:00. The captains handed out what each girl needs to bring, check with them!

Next week Tuesday is our first meet, get excited! We will meet at GRCH at 4:15/4:20 and traveling to West Ottawa High school. The meet starts at 6:00pm.

Thanks!

Alyssa

Beginning of season details!

The season has finally started! I have a few details regarding the beginning of the season:

1. I sent the girls home with a the school handbook. Please make sure everyone brings the blue half sheet back tomorrow to practice signed.

2. The girls are not able to practice if they do not have a physical form turned into me or the school. I let the girls know today who they are.

3. We have a team pictures on August 16th at Grand Rapids Christian High School. Show up 10 minutes before the picture please! We are wearing black on top and jeans on the bottom.

-Seniors at 8:00 am

-The whole team 8:05 am

4. We will have a parent meeting Thursday August 18th at Calvin in the bleachers at 7:45pm. We will be going over the schedule for the season and it will be a great chance to meet other parents!

5. We are going to have a cottage party August 20th (Saturday) at Katie VandenBerge's grandparents out in Holland. The upperclassmen will drive the girls, there will be more details to come!

Diving

Dear swimmers, divers & parents,

I have found a diving coach after searching high and low! She is a Calvin College student and is going to be a senior this year. Her name is Kelsey Bosmeijer! However if you can spread the news that diving practice is going to be from 11:30-1:30 until Labor Day weekend due to her work schedule. If there are any conflicts please let me know. The first diving practice will be on August 10th at 11:30 and Calvin!

If you have any questions please email me at alyssa.ludema@gmail.com

Thanks,

Alyssa Ludema