Team fund and meet changes

Parents,

If you could get $20.00 to Abby VanHarn and checks can be payable to Kim VanHarn for our team fund. This goes towards caps, goodie bags for the end of the season and odds and ends throughout the season for the girls. If this a financial burden for anyone please send me an email. 

The Jenison dual meet is now starting at 6:00 instead of 6:30 for those we are big planners! Also the Unity Christian meet is now going to be a home meet on the same date!

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 

10.bike

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)

Hard/easy

Easy/hard

Hard

Easy 

12x25 @ :45 sprint kick every 3rd!

300 easy!

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!

Home Meet Meals

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

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

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

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

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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."

JH

 

Jason M Heerema