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!