warm ups and parkas

Looking forward to the banquet tonight! There will be three bins for your warm ups & parkas. One bin for warm ups 1-20, another bin for warm ups 21-40 and a third bin for parkas. After you drop your warm up/parka off make sure you cross your name off of a list that will be there. If your name is crossed off and everything turned in you will get your certificate :) 

Thank you! 

Parkas

Girls who have parkas please bring those to the banquet so we can finish getting them embroidered!

Banquet - December 1st

I hope everyone has a wonderful Thanksgiving!

The Banquet:

• When? December 1st at 6:00pm 
• Where? At school in the garage room (same place as last year)
• What to bring? 
• Your warm ups washed and in a plastic bag with your number on the outside. You must bring your warm up to receive your certificate for the season. 
• 9th and 10th graders: Desserts
• 11th and 12th graders: Drinks
• Pizza will be provided 

Pictures from state

If anyone has any pictures from state to send to the AD secretary please! Her email is cgroendyk@grcs.org :) they will be for the website and TV monitors. 

Practice at MVP 330-5

Calvin is not available for us to practice there due to them being closed today! We have MVP from 330-5 if you feel safe driving you can meet me at the main entrance to get checked in. 

Warm ups/fast suits reminder, Thursday meeting and the Schedule for the week

• Warm ups: A friendly reminder to please wash your warm ups and put them in a plastic bag with your number on the outside and bring them to a captain. Thank you to the following girls who already turned theirs in!
• Fast Suits: If you borrowed a suit for conference please bring those to a captain so we can get another use of them at the state meet, thank you!
• Thursday Meeting: We will have a meeting for everyone on the team during lunch to vote for next year captains and MVP. Location TBD!
• Schedule for the week:
• Monday: Practice 6-7:30
• Tuesday: Practice 6-7:30
• Wednesday: Practice 6-7:15
• Thursday: Practice 2-3:15 & then depart between 4:15-4:30 with a farewell from parents that are able to join. 
• Friday: Swim and Dive State Prelims at Oakland University. 
• Warm up 10 am
• Swim prelims 12pm
• Diving prelims start as soon as the 400 free relay ends
• Dinner at Macaroni Grill concluding diving 
• Saturday: Swim and Dive State Finals at Oakland University.
• Warm up at 10 am
• Swim and Dive Finals 12pm
• Meet back at Calvin for pick up!

Banquet slide show

Would anyone be kindly willing to create a slide show for the banquet? We have a lot of pictures saved! If you could email me that would greatly appreciated!

Team banquet

The team banquet will be on December 1st at school in the garage room starting at 6pm! Pizza will be provided and if freshman and sophomores could please bring desserts to share and juniors and seniors could bring drinks to share that would be great!

Second chance meet, Diving regionals, warm ups, speed suits and the schedule for state practice

GREAT JOB to everyone this past weekend at conference. Thank you to all those who supported the team (parents and friends) for a successful meet.

• Second Chance Meet: Tuesday
• Coach Christina will bring a car load of girls to the second chance meet on Tuesday. Meet at Calvin at 4:15. Warm up is at 5:30pm and the meet starts at 6:30pm. Please let me know by 10pm tonight if you want to swim in any event for Tuesday. 
• Diving Regionals: Thursday
• This will be held at EGR. Warm ups at 3pm and the meet starts at 5pm. Please come out and support Elena at regionals! 
• Warm ups
• These are due before the banquet. Please wash them and put them in a white plastic bag with your number on the outside. Give them to a captain at school (captains bring them to practice) or drop them off at Calvin any night between 6-7:30 in order to get your certification/ letter at the banquet :) 
• Speed Suits
• Please bring these to school tomorrow and give them to a captain so we can use them at state or get them back to their owner! We encourage everyone that really liked using them and currently doesn't have one to watch for sales and get one for next year.

• State Schedule
• Monday: Practice 6-8 pm (May get out 15 min. early Monday-Thursday)
• Tuesday: Practice 6-8 pm
• Wednesday: Practice 6-8pm
• Thursday: Practice 6-8 pm
• Friday: Practice 6-7:30 
• Saturday: Practice 10-11:30 

Pasta party & conference reminders

What an exciting week ahead!

We have a pasta party tomorrow night after practice which will be ready around 7:30 so if you are picking up anyone from practice plan on coming closer to 8/8:15!

Friday the girls are excused from school ALL DAY.

• Swimmers meet at 9:30 at EGR please let coaches, captains, seniors, etc know if you need a ride. 
• The bleachers open at 10:00 
• Swimming prelims starts at 12:00pm 
• Diving warm up is at 4:00 
• Diving starts at 5:30 (if you are not swimming in finals please stay to cheer on the divers :) ) 

Saturday the girls will meet at 9:30 at EGR

• Bleachers open at 10 am
• Those not competing in finals can show up at 11:30 on the pool deck dressed in team gear!
• Finals start at 12:00pm - shortly before finals start seniors will be recognized! 
• Team pizza party after at Vitales off of Leonard @ 5:00pm. Swimmers/divers eat for free and everyone else is $7. Please let Linda Oezer know if you haven't already :) 

Parent volunteers needed for concessions on Friday

They are in DESPERATE need for volunteers for this Friday because it it not a GRCH game (it is a playoff game between Unity and Catholic Central that they just found out about). A few other sports teams haven't been able to fill the spots and based on the number of volunteers who help we will get money that will go towards our team fund. The girls have practice but they are mainly looking for more parent volunteers. You will need to wear a hat and closed toe shoes.

If you would like to volunteer please sign up here:

http://www.signupgenius.com/go/60b044ba8ad28a64-grchs1

Also if you could send me a quick email at alyssa.ludema@gmail.com if you have signed up I can let them know you are from our team in order for our team to get credit!

Thank you!

The meet is on for tonight!

The pool is good to go and the pump is fixed! See everyone tonight for senior night. 

Meal Reminder

A reminder that the following families are responsible for bringing something for the team meal tomorrow after the meet. You may click on the "Food Assignments for home meets" to the right to see your assignment. Thank you!

• Champion
• Schellenboom
• VanBeek
• Hoffman
• Schroder
• Westenbroek
• Sprik
• Swets 

Update on senior night

If you are a parent of a senior, a friendly reminder to be on deck at 6:15 tomorrow night. We can all meet by the windows in front of the office for the celebration of our seniors. 

An update from Calvin: they are getting a pump repaired tomorrow morning. The pool should be fine and good to go! If things don't go as planned (I will send out an update ASAP if that is the case) our meet will be Wednesday. I wanted to give everyone a heads up! Say a prayer and keep your fingers crossed. 

State meet hotel rooms for parents

Parents,

If your daughter has qualified for state, has a good chance at qualifying or if you would like to cheer on the team, Mark Swets has blocked off some rooms at the Hyatt Place in Auburn Hills for parents and families (as the state meet is at Oakland University). If you want to reserve a room for Thursday night or Friday night please reserve your room by the cut off date of October 30th. You can always cancel a few days prior to the state meet if anything has changed. There are king beds and two double beds to choose from and if you have additional questions please reach out to Mark Swets at mswets@yahoo.com ! 

Senior Night!

If the senior girls could please bring a 5x7 photo of themselves to put on the table with the cakes for senior night that would be great, thank you!

Schedule until conference & Taper details

October 27: Practice 6-8
October 28: Home meet vs Jenison & SENIOR NIGHT!!! Meet on the pool deck at 5:15 (no earlier :) ) meet starts at 6:30. If senior parents could be down on the deck at 6:15 that would be great!
October 29: Practice 6-8 (those tapering might be out 15 min. early)
October 30: Practice 6-8 (those tapering might be out 15 min. early)
October 31:Practice 6:00-7:30 ish
November 1: Practice 10-11:30am

November 3: Practice 6-7:30 (6-8 for those not tapering)
November 4: Practice 6-7:30 (6-8 for those not tapering)
November 5: Practice 6-7:30 and pasta party after practice at Calvin!
November 6: Practice 6-7:15 (6-7:30 for those not tapering)
November 7: CONFERENCE PRELIMS!

• Meet at EGR @ 9:30 (warm up at 10 & start time for swimming at 12) 
• Diving: Warm up at 4pm and start time is 5pm

November 8: CONFERENCE FINALES!

• Meet at EGR @ 9:45 if you are competing in finals and 
• Meet at 11:30 if you are not competing in finals
• Warm up at 10 & start time at 12
• Vitale's pizza party after the meet 

*Not tapering for conference as of right now: Alyssa Oezer, Jenna Oezer & Maddie Schroder

Taper information: 

Taper is not...

• A time to just goof off and be lazy at practice and at home
• A time to slack off on details and get out of practice early
• It is not a magic pill you take and automatically go fast!

Taper is...

• A time where you will do increasingly less physically demanding sets and practices to allow our muscles and bodies to recover and rest more
• To focus on all the details and make sure that every aspect of your race is prepared for
• To focus on easting healthy... give something up (pop, candy, chocolate, junk food)
• To mentally stay focused on the BIG meet ahead and STAY positive

Taper is a critical part of the season for swimmers. Everyone is different will feel different things during taper. Some may feel slow and sluggish during taper; others might feel hypers and overly energetic. There is not a right way to feel. The most important thing is to ALWAYS stay positive and communicate to the coaches how you are feeling! There is no strict diet or sleep pattern that you should try and keep during this time, just like the other part of the season... I encourage a well rounded/healthy diet with a normal sleep pattern. I also encourage taking some reflective time at home to focus on your goals and things that you want to accomplish by the end of the season. No matter what, always stay positive and have fun... that is what we have worked so hard for all year!

Friday practice & the football game

We have access to Calvin tomorrow morning so practice will be from 9-10:30am at Calvin (NOT at Ottawa Hills anymore)! Mr. Vanderkamp has let me know all the girls can go to the football game free of charge tomorrow night (make sure you see him when entering the game).

After Conference Pizza Party!

The Swim and Dive team will go to Vitales for pizza after the conference meet on Saturday, November 8th at 5pm. The address is 834 Leonard St NE 49503.

Parents and siblings are welcome to join the team for this event. There is a $7 fee per person for parents and siblings. Coaches and athletes will be covered by the team fund!

Please RSVP no later than October 28th with the number from your family who plan to attend to Linda Oezer at cheerioez@sbcglobal.net and she will collect money prior to the event.

Practice on Friday

Practice on Friday will be from 6-7:30pm. Ottawa Hills has practice until 5:45pm.

Team sleepover

The team sleepover will be next Tuesday! Everyone can plan on heading over to Sam Stevens house after the meet on Tuesday (under classmen can get a ride with the upper classmen). Everyone should bring 

1. something to sleep on - blankets, sleeping bag, pillow, air mattress, etc. 

2. Warm clothes 

3. Four rolls of toilet paper

4. Money for a possible fast food run

5. Any movies to watch

Each grade can bring:

1. Freshman- snacks/desserts

2. Sophomores - fruit (for breakfast and preferably cut up)

3. Juniors- drinks (juice for breakfast and anything else you like)

Sam will hand out sheets on Monday with these details as well! 

Schedule for the week of October 20

Monday: conditioning 7-7:45am & practice 6-8pm

Tuesday: away meet against Northview at their new pool. Meet starts at 6:00 and the girls meet for the bus at 4:00 at the same location. There will be food after the meet and then the swim team sleep over will be at Sam Stevens house (more details to come).

Wednesday: practice 6-8pm 

Thursday: practice 6-8pm

Friday: practice will be at Ottawa Hills High School (Calvin has a home meet). Our practice time is tbd but most likely will be around 5:30 start time -7 ish. 

Saturday: practice 8-10am (Calvin has a home meet so we will practice before them and bring dryland clothing to this practice)

Meet location reminder!

In case of any confusion, the meet is at the Grandville Middle School tonight.

The address is:

3535 Wilson Ave.

Grandville, MI 49418 

Also since there were 17 personal bests on Tuesday at the meet (great job girls) we are canceling practice on Saturday and letting the girls sleep in! 

10-14 meal reminder

A reminder that the following families are responsible for bringing something for the team meal after the meet tomorrow (in the same room).  You may click on the "Food assignments for home meets" to the right to see your assignment, thank you.

Oezer
Champion
Gronsman
Ondersma
Schellenboom
Nyhoff/ Langejans
Liverance
Zwiers

ps we will have a meal after the meet on Thursday as well

Schedule for the week of October 13th

Monday: Morning conditioning 7-7:45 & Practice 6-8
Tuesday: Home meet against Forest Hills Northern Eastern girls meet at 5:15 and the meet starts at 6:30
Wednesday: Morning conditioning 6:30-7:15 & Practice 6-8
Thursday: Away meet against Calvin Christian at  Grandville Middle School. Girls meet at 4 for the bus in our normal spot. The meet starts at 6.
Friday: Practice 6-7:30/8
Saturday: Practice 10-12

Pancake breakfast on Saturday

There will be a pancake breakfast on Saturday after practice that the captain dads will make for the girls! All they need to bring is themselves after a great work out. Those that pick up their girls might want to give 30 minutes or so extra! 

Friday Practice

Friday practice will be in the morning and only dry land conditioning due to the Homecoming game on Friday night. It will be like usual in the weight room from 6:30-7:15!

Schedule for the week of October 6th

Monday: Morning conditioning 7-7:45am and Practice 6-8 pm
Tuesday: Practice 6-8 pm
Wednesday: Morning conditioning 6:30-7:15 and Practice 6-8 pm
Thursday: Practice 6-8 pm
Friday: TBD due to Homecoming. Either dry land earlier or a shorter practice.
Saturday: Practice 10-12

Schedule for the week of September 29th

Monday: Morning conditioning will be now from 7-7:45 on Monday mornings. Practice 6-8pm
Tuesday: Swim meet @ EGR. The meet starts at a new time of 6:00pm and the girls need to be there at 4:45pm (there will be no bus). There will be a meal after!
Wednesday: Morning conditioning 6:30-7:15 am & practice 6-8pm
Thursday: Quad meet at home starting at 6:30. The girls need to be there at 5:15 and there will be no meal after.
Friday: Practice 6-7:30
Saturday: Practice 10-12

Meal reminder for tonight!

A reminder that the following families are responsible for bringing something for the team meal after the meet tonight. You may click on the "food assignments for home meets" to the right to see your assignment. Thank you!

• Raterink, Alyssa
• Oezer
• Elzinga
• Raterink, Tammy
• Weis
• Champion 

Calvin wanted me to remind you all as well that ... 

"Concessions will be open for the swim meet and we will be offering a large selection of products including Gourmet Deli Sandwiches and Salads, Fresh Bakery Selections, Fresh Fruit, Parfaits, Clif Bars, Powerbars, Fresh popped popcorn, bottles Juices, smoothies, soda, Gatorade and more. We have more to offer than the traditional concession stand with much better prices." 

Schedule for the week of September 22nd

Monday: Morning conditioning 7:30-8:15am & Practice 6-8pm
Tuesday: Home meet against Mona Shores. Girls meet at the pool at 5:15pm and start time is 6:30pm. Parents who are signed up to bring food please bring it to the same room we ate in last meet!
Wednesday: Morning conditioning 6:30-7:15am & Practice 6-8pm
Thursday: Practice 6-8pm
Friday: Practice 6-7:30/8 pm
Saturday: Holland Christian Invite at the Holland Aquatic Center! Girls get the bus at school at the same location @ 9:15am and the meet starts at 12:00pm.

****Attention Senior parents please send Jennifer Schroder an electronic copy of your senior swimmer/diver for senior night preparation. Her email is jennschroder@gmail.com

Schedule for the week of September 15th

Monday: Morning conditioning 7:30-8:15 am & Practice 6-8pm
Tuesday: Swim meet against FHC at the Forest Hills Aquatic Center. There will be NO bus. Girls meet there at 5:30 and the meet starts at 7:00 (a change from what our meet schedule says). There will be food after for the girls!
Wednesday: Morning conditioning 6:30-7:15 am & Practice 6-8 pm
Thursday: Swim meet against Zeeland at Zeeland! The bus will be at school at 4:15 for us to head to Zeeland on the same side we have been meeting on. There will be no meal after the meet and there will be a bus home as well!
Friday: Practice 6-8
Saturday: Swim meet against East Kentwood at East Kentwood starting at 11:00 am. Girls will need to meet at 9:30 at East Kentwood as there will be no bus!

Home meet meal reminder!

A reminder that the following families are responsible for bringing something for the team meal after the meet tomorrow. You may click on the "food assignments for home meets" to the right to see your assignment. Thank you!

Suwyn

Brinks

Chilcote

Busscher 

VanHekken

Stinton

Liverance

Oezer

Selles

Schellenboom

Champion

Groenenboom

Thank you!

Parent shirts and family social on 9-11

Parent shirts: The shirts are in and can be picked up tomorrow at the meet against Holland Christian. The shirts are $10 each and checks can be made payable to GRCHS. Payment will need to be collected in order to collect a shirt! 

GRCHS swim/dive ice cream social: A team ice cream social will be held after the meet for the swim and dive families. This will be held right after the conclusion of the meet by the fireplace area (to the left when you walk in the main entrance and right outside the  bleacher area). 

Schedule for the week of September 8th

Monday:Morning conditioning 7:30-8:15 am & Practice 6-8 pm
Tuesday: Practice 6-8 pm
Wednesday: Morning conditioning 6:30-7:15 am & Practice 6-8 pm
Thursday: Home swim meet against Holland Christian. Girls get to the pool at 5:00 and the meet starts at 6:30. We will eat in the room where the parent meet was for our meal after the meet is over. Please remember if you signed up to bring food to bring it to the meet on Thursday :)
Friday: Practice 5-7 pm (this will be the last week we are able to go early as the Calvin team starts the following week- then it will be starting at 6).

Saturday: practice 10-12!

Suits and Saturday

Girls if you could remember to wear your team suits tomorrow for some pictures that would be great! 

Also an update on Saturday from our bus driver... We are now able to have a two way bus! We will leave at 7:30 in the same spot we did this week Tuesday and return there as well. 

The schedule for the week of September 1st!

Happy Labor Day to all and I hope everyone has a safe weekend!

Monday: no practice but try and do a work out posted a few days ago

Tuesday: swim meet against Unity Christian & Manistee (Unity was planning on competing against them the same day so we will have a little longer of a meet :) the meet is at Hudsonville high school). The girls need to be at GRCH at 4:45 to take the bus (it will be a two way bus) and we will meet in the back of school (not the Plymouth side). The meet starts at 7:00pm and there will be a meal after.

Wednesday: morning conditioning at school 6:30-7:15am. Practice 6-8pm

Thursday: practice 6-8pm

Friday: Diving relays at West Ottawa warm up @ 3:00 & start time @ 5:00 girls will meet at 2:15 and ride with coach (will talk about meeting location at practice). Practice 5:00-7:00pm

Saturday: Swimming relays at West Ottawa! Girls meet at GRCH (back side of school) at 7:30 am and the meet starts at 10:30. This will be a one way bus so no bus coming home! The spectators are able to enter at 9am.

*please read the last post about parent shirts!! 

*our caps should be in sometime this week

Parent shirt signup

If you would like a the parent shirt please email Mark Swets at markswets@gmail.com. The shirts will be a dri fit style, short sleeve, black with blue printing with GRCH Swim & Dive on the chest pocket area. Cost is approximately $10-$12. It will take about 10 days to order the shirts and the deadline to get your order in is Wednesday September 3rd.

If you have already ordered you are all set otherwise please email Mark and make sure you specify size and men's or women's!

Thank you!

Friday practice and Swim Outlet Sale

Parents and girls!

Practice on Friday has been moved from 7-9 AM. Now everyone can enjoy their holiday weekend sooner and get to the first football game on time :)

A thank you to Jennifer Schroder for letting us know that Swim Outlet is having a sale right now for anyone that wants to get a racing suit for the end of the season for the conference or state meet!

Have a safe holiday weekend and if you get a chance to get in the pool please do the following swim work out, and if not I'll post a dry land work out as well! We have a meet on the Tuesday after the weekend.

Swim:
Meet warm up
400 swim
6x75 k-d-s @ 1:15-1:30
6x50 s-m-f @ 1:00
8x25 @ :30 h/e, e/h, h, e
2x25's springs
4x turns from mid pool
200 ez

30x75's @ 1:10-1:30
10- k-s-k
10- stroke (free descend each one)
10- free no breathing in an out of walls

5x100 @ 1:40-2:00
50 drill + 50 swim
3x200 @ 2:45-3:30
kick middle 100

WD

Dry Land:
Run for 30 min or bike for 45

4x
25 jumping lunges, 10 push ups, 25 jumping squats, 10 dips, 25 burpees, 10 push ups, 25 mt climbers
Abs- 25 tuck ups, 25 v-ups, 25 mason twist, 25 shoe laces, plank for a minute

Team photos & the relay meet

Great job last night to everyone, what a good first meet!

• If you want to see photos from last night over on the right side under "photos" I have a link to "West Ottawa".
• The West Michigan Relays:
• More details to come on when we will leave for West Ottawa
• Diving will be Friday night with a warm up at 3 pm and start time at 5 pm
• Swimming will be Saturday with a warm up at 8:30 and a start time at 10:30 (doors open at 9am for spectators). 

First Meet tonight!

Hey girls!!!

Be there no later that 4:45 tonight at East Kentwood and the meet will start at 6:00!

Please remember to bring your suit from last year if you have it, otherwise wear any kind of blue or black suit tonight. As soon as we get our suits in we will hand them out! Our swim caps should be in next week so again bring any team caps from last year to share with those who don't have one. We will be scoring agains West Ottawa but East Kentwood will also be swimming/diving too but just swimming/diving exhibition.

There will not be a meal so please pack lots of healthy snacks, water, gatorade for the pool deck! :)

Schedule for the week of August 25th

Monday:

• Morning practice conditioning with Daimond @GRCH 7:30-8:15 am
• Practice 6-8pm 

Tuesday:

• Swim meet against West Ottawa @ EAST KENTWOOD start time is 6pm (West Ottawa's pool is getting fixed). There will be no bus. Girls meet there by 4:45pm. (East Kentwood will be there as well but not scoring for points).

Wednesday:

• Morning practice conditioning with Daimond @ GRCH 6:30-7:15 AM
• Practice 6-8 pm

Thursday:

• Practice 6-8 pm

Friday: 

• Practice 6-8 pm

Other notes:

• Please get your suit (62.75) and team fund money (20.00) in. You must get the payment in before your suit is given out. Checks can be made payable to GRCHS.
• Please bring your buddy get to know me sheets as well as your get to know me sheet for the coaches! 

Friday practice

Tomorrow practice will be from 5:30-7:30! 

Reminder Saturday 9:30 at calvin we will do some dryland and activities and head to the Swets cottage around 11. The girls should be back to Calvin close to 6!

Team photographer

Parents!

We have our athletic department secretary wondering if we could dedicate someone from our team to be our parent photographer and send her pictures from every swim and dive meet. They will be playing slide shows at school throughout the day and these pictures could come in useful for an end of the season slideshow. 

If you would be willing please email me at Alyssa.ludema@gmail.com and I can give you details!

Also a reminder we will do dryland conditioning for everyone on the team at the beginning or practice tonight with Daimond.

Team pictures

Reminder that today are team pictures at the pool at 5:30! Please bring your picture form if you want to order some, they turned out really nice last year. Remember to wear black on too and jeans! 

Also remember to bring your get to know me sheet if you haven't turned it in yet!

Schedule for the week of August 18th

The first week of practice has gone great and it has been wonderful to meet some new faces and reunite with those returning. It is going to be a great season!

We put the swim suit orders in and will need to collect $62.75 and the checks can be made payable to GRCHS and collected by Alyssa Oezer (or her mom Linda Oezer). If you could bring this to the parent meeting that would be great. In order to get their suit they will need to pay Linda first :)

We also will be collecting our normal $20.00 per athlete for the swim and dive team fund. This will be collected from Sam Stevens or her parents at the parents meeting (Jim and Tracy) and this check can be made payable to GRCHS. This goes towards our goody bags made for conference at the end of the season, utensils for home swim meets, senior night, and other odds and ends throughout the season.

If this is a financial burden for anyone please let me know!

Monday:

• Practice 6-8 pm
• Freshman launch. I will post a work out below if you can find pool time at any pools in the area to get the work out in. There is EGR high school, Forest Hills aquatic center, and Rockford at varying times!

Tuesday:

• Practice 6-8 pm (bring dry land clothes for the first part of practice) 
• Parents meeting at 7:30-8... at Calvin college across from the old gym close to the pool. 

Wednesday:

• Practice 6-8 pm
• Team picture at 5:30 (the photographer did a great job last year and is coming back, please bring the forms that were passed out last week for any picture orders) 

Thursday: 

• Practice 6-8 pm

Friday: 

• Practice 6-8 pm 

Saturday: 

• Swim & Dive Cottage Party at the Swet's cottage. We will meet at Calvin @9:30 AM and do some dry land before heading out. We will provide a list soon with more details and what the girls can bring (usually each grade is assigned a drink, snack, dessert, etc.). We will return to Calvin as well so drop off and pick up will both be at Calvin College

Monday Practice if you are a freshman (I think it is all swimmers, no freshman divers :) ) 

If no pool to practice in: 

• 30 minute run 
• 2x ......10 push ups, 10 tricep dips, 10 burps, 10 mountain climbers, 30 arm circles, 30 squats, 20 lunges,  30 crunches, 30 toes touches, 25 tuck-ups, 15 tuck-ups, 15 v-ups 

If you find a pool:

• Warm up: 400 swim, 300 pull, 200 kick, 100 IM
• 24x 150's 
• 1-6: FREE @ 1:50/2:00/2:10...
• 7-12: IM (fly-bk-br by 50) @ 2:10/2:20/2:30...
• 13-18: Kick middle 50 @ 2:10/2:20/2:30...
• 19-24 FREE @ (5 seconds faster than first 6)
• 20x25's @ :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 Warm down!

Physicals turned in as of August 12th by 3:30pm

More physicals have been turned in, thank you!!!

• Audrey Brinks
• Kimber Chilcote
• Brooke Elzinga
• Amanda Raterink
• Emily Schellenboom
• Isabelle Selles
• Ari Spencer-Simmons
• Lydia Sprik
• Erica Stinton

Please make sure if you don't see your name to get your form in.

Physicals in as of August 11th at 5:30 pm

Parents, Swimmers and Divers:

In addition to the previous post we have a few more physicals on file:

• Caroline Banaszak 
• Emily Champion
• Hope Raterink
• Isabelle Raterink
• Jenna Swets

I'll send out another post as soon as I get the next update :) 

Physical as of August 8th at 1:00pm

Parents, Divers and Swimmers:

Make sure you check with school and that you have an updated physical on file. As of August 8th at 1:00pm the following girls have a physical on file.

• Elena Groenenboom
• Sara Kate Nyhoff
• Audrey Ondersma
• Alyssa Oezer
• Sam Stevens
• Sally VanBeek
• Ally VanHekken
• Madeline Weis
• Anna Zwiers
• Claire Zwiers 

If your name is not on this list please check with the school and make sure you have something turned in so you are able to practice our first day August 13th!

Volunteering!

Daimond is looking for 30 volunteers from sports teams! It's the Saturday before our practice starts.

 What: Meijer LPGA Community 5k

Date:  August 9

Time:  6:15am – 10am

Location: Rockford HS

Need:  30 volunteers – help with check-in, course management, water & snacks etc. Can you pass the word to your girls? Trying to get as many GRCHS athletes as possible! If girls can do it, have them text me at 616-633-1883 (Daimond Dixon)

Meetings and physicals

Parents,

The all school parent meeting is August 12 @ 6:30PM in the CAW! 

Our team parent meeting will be August 19th @7:30PM at Calvin College. We will meet in the room across from the old gym above the pool (not the one that overlooks it)!

Girls,

Make sure you have your physical in before August 13th or you can not partake in practice. If you are wondering if you have it in please contact the school before we start :). 

Optional swim time

Girls,

We have some pool time at Cascade Country Club to do some workouts and anyone is welcome (not mandatory but highly recommended to get in shape before season)!!! 

Practice will be 7-8:30 (am) tomorrow (31st) and the 7th.

Practice will be from 8-9:30 (am) on August 1st, 2nd, 4th, 5th, 6th, 8th and 9th! 

If you have any questions let me know.

2014 Swim & Dive Schedule

Here is the schedule for the 2014 season! Some start times may change once the season starts. Always keep an eye on the blog as I'll update it for any changes :)

Schedule update

Divers, Swimmers and Parents:

I cannot believe we start the season in just a month!!!! A couple of questions have been asked as to our schedule for the first few weeks.

We will practice just as we did last year at Calvin College and the first day of practice is August 13th! Practice will be from 6-8pm from August 13th-15th. We will have the weekend off and then practice will be from 6-8pm from August 18th-22nd. More details to come, but our cottage party will be August 23rd.

The week of August 25th we will start morning practice on Monday and Wednesday mornings like last year. We will go evenings from August 25- August 29th from 6-8pm. Labor Day weekend we will have off until that next Tuesday and the girls will be sent home with a  workout to do on their own over the weekend.

Starting the week of September 1st we will have practice during the week from 6-8pm (we will try and do early Fridays until the Calvin team starts from 5:30-7) and Saturdays.

I will post each at the beginning each week a recap for that weeks schedule so we are all on the same page. Again if there are any questions please let me know at alyssa.ludema@gmail.com

Coach Alyssa

****Please make sure all the girls have a physical on file and they are all set to practice August 13th. Please check with the school if you are unsure :)

Summer training

Girls!!

Just a reminder that Daimond Dixon has conditioning for the girls swim and dive team on Tuesdays and Thursdays from 12:30-1:30 at the high school. Please try and attend if you can (: 

Please let me know if you have any questions! 

Coach Alyssa 

Summer training with Daimond Dixon

Parents, swimmers and divers:

I hope you had a great holiday weekend! This summer Daimond Dixon is willing to work with our girls swim and dive team. Every Tuesday and Thursday from 12:30-1:30 in the month of June as well as July (except for the first week of July which is dead week) Daimond has placed time to work with our team as well as the boy swim and dive team. If this time is available I highly recommend that you girls attend! I know everyone has a busy summer but again if it's something you can make try and be there as well as encouraging your teammates.

Coach Alyssa

New 2 You (2 people needed)

We are in need of two more people to fill spots for New 2 You. We need one person on May 23rd and one person on May 30th! Many thanks to those of you helping out and if you could email Mark Swets at Mswets@yahoo.com if you can fill in one of the two spots that would be great.

Signed up:
May 2- Mark Swets, Cheri Swets, Otto Selles, Rita Selles, Jenna Swets, Isabelle Selles
May 9- Jim Stevens, Tracy Stevens, Steve Schroder, Jennifer Schroder
May 16- Mike Oezer, Linda Oezer, Linda Van Beek
May 23- Steve Groenenboom, Carla Groenenboom
May 30- Ken Zwiers, Becci Zwiers

New 2 You update

Hello swim team parents!

May is fast approaching and we still have a few spots to fill for the five Fridays at New 2 You.

Remember this covers expenses that will otherwise be paid for by parents 

This is a terrific fund raiser; last year we received $1000 for our time.

We still need 3 volunteers on May 23 (one must be male) and 1 volunteer on May 30.

Time is 4-7pm

Please email Mark Swets at mswets@yahoo.com to get your name on the list.

Signed up:

May 2- Mark Swets, Cheri Swets, Otto Selles, Rita Selles, Jenna Swets, Isabelle Selles

May 9- Jim Stevens, Tracy Stevens, Steve Schroder, Jennifer Schroder

May 16- Mike Oezer, Linda Oezer, Linda Van Beek

May 23- 

May 30- Ken Zwiers, Becci Zwiers 

Thank you! 

Summer training

Lady eagles,

I hope this post finds you well and you all had an enjoyable spring break! Summer is around the corner and some of you have done the Calvin swim and dive program in the summer and I highly recommend those of you who are not signed up to check it out below! I attached a diving and swimming link below.

Diving-

http://www.calvin.edu/academic/pe/sports_camps/diving.htm

Swimming-

http://www.calvin.edu/academic/pe/sports_camps/SwimTeam.htm

Coach Alyssa 

Summer training with Daimond

When: June & July every Tuesday and Thursday from 12:30-1:30
Where: Grand Rapids Christian
What: A great hour of core training with Daimond Dixon!

This is not mandatory but highly encouraged. Please reach out to coach Alyssa or any of the captains if you have questions!

New 2 You

We are able to raise funds for the girls' team by volunteering at New 2 You on the Fridays in May.

This year that is 5 Fridays, which is great for the funding!

This is a great fundraiser - last year we collected $1000!

Remember this means there is more the team can do without asking for money from parents.

New 2 You requirements are:

1. three adults from 4-7pm (must arrive by 4)
2. at least one of the adults is a male
3. college students count for adults, but not high school students
4. maximum four people - they say it is too crowded otherwise - but
the fourth can be an athlete.

Here is the schedule so far:

5/2 - Mark Swets, Cheri Swets, Otto Selles, Rita Selles

5/9 - Jim Stevens, Tracy Stevens, Steve Schroder, Jennifer Schroder

5/16 - Mike Oezer, Linda Oezer (need at least one more)

5/23 - (need all)

5/30 - (need all)

Email Mark Swets at mswets@yahoo.com as soon as you can to fill this up.

Academic all state

Girls congrats on making academic all state as a team! I couldn't be more proud of you. Individually Sarah Degraaf and Abby VanHarn made it as well. I am not able to attend tonight but am cheering and congratulating for you in spirit! Take a lot of pictures (: 

Anyone want go get a swim in?

A note from captain Jenna Swets-

Hey ladies! 
We were thinking of going swimming at the EGR high school pool next week Tuesday. Their open swim is from 8 to 9:30, so if we could all meet there at around 8:00 that would be great Coach Alyssa is writing us a workout that will be a little bit challenging, but shouldn't kill you, even if you haven't been swimming since the end of season. 
Also, it costs $4 to swim (unless you live in EGR, then it costs $3). Or, those punch cards work too, but you must have purchased them in that place in the EGR library. 
I miss you all and I can't wait to see you guys there if you can come! It should be super fun.