Team suits and team fund

Suits:

The suits this year are 63.50 and checks are payable to GRCH. You can add a memo saying "girls swim and dive". The money will be collected by Sally VanBeek and if you want to bring it to the parent meeting tomorrow Linda VanBeek will collect it. 

Team fund:

Every year we collect money for the team fund that helps with a little bit of everything- utensils for home meet meals, pancake breakfast, cottage party, goodie bags for conference, pasta party for conference, etc. The amount is $25.00 and checks can also be made out to GRCH and collected by Sally and Linda VanBeek! 

Schedule for next week

For those of you who aren't able to attend practice on Monday due to the freshman launch I will post a swim work out below the schedule for the week as well as a dry land work.

Schedule:

• Monday: Practice 6-8pm 
• Eagle Extravaganza 
• Freshman Launch
• Tuesday: Practice 6-8pm 
• Dry land conditioning with Daimond at the start of practice. Please wear shorts, shirt and tennis shoes for the start of practice!
• Wednesday: Practice 6-8pm
• Parent meeting starting at 7:30 in room HC 204 
• For those of you attending the middle school dedication event you should have time to make it!
• If you cannot  make the parent meeting please send me an email by Tuesday at alyssa.ludema@gmail.com thank you! 
• Thursday: Practice 6-8pm 
• Dry land conditioning with Daimond at the start of practice. Please wear shorts, shirt and tennis shoes for the start of practice
• Friday: Practice 5:30-7:30pm
• Saturday: Dry land at Calvin 9-10:15 and then the cottage party 
• More details to come on what to bring! 

Work Out: 

400 Swim, 300 Pull, 200 Kick, 100 IM

16x25 @ :30 FAST

200 EZ @ 3:00-3:45

1x50 @ 1:00 FAST - can do any stroke

200 EZ @3:00-3:45

12x25 @ :30 FAST

200 eZ @ 3:00-3:45

1X100 @ 1:30-2:00 FAST- can do any stroke

200 EZ @ 3:00-3:45

8X25 @:30 FAST

200 EZ @ 3:00-3:45

1X150 @ 2:15-3:00 FAST- can do any stroke

200 EZ @ 3:00-3:45

4X25 @ :30 FAST

1X200 @ 3:00-3:45 FAST- can do any stroke 

200 EZ

4X150 @ Rest :15 in between

50 swim + 50 kick fast + 50 build swim

400 EZ

Dryland: 

Run for 30 Min. 

30 sec. for the following 3 times through:

jumping jacks

high knees

ski hops 

fake jump rope

2 times through: 

10 burpees

15 push ups

10 tricep dips

5 burpees

30 arm circles

10 tricep dips

30 mountain climbers

15 push ups

5 burpees

5 times through: 

30 brunches

20 bicycle crunches 

30 toe touches

20 tuck ups 

30 sec. plank 

30 Russian twists 

Physicals, Swim/Dive Parent Meeting & Team Pictures

Physicals:

Thank you for getting your physicals in. Make sure if I HAVE NOT listed your name yet you get your form turned in before practice tomorrow at 6pm in order to practice!

Below are the physicals that have been turned in by 8pm tonight:

• Audrey Brinks 
• Maiya Hoffman 
• Sarakate Nyhoff 
• Audrey Ondersma 
• Isabelle Raterink 
• Hope Raterink 
• Lexie Suwyn 
• Maddie Weis 

Swim & Dive Parent Meeting:

We will have our individual team meeting a week after practice starts on August 19th at 7:30pm that will get over shortly after 8pm. The meeting will be at Calvin College in the classroom HC 204. The room is located at the top of the stairs that overlook the old basketball arena and under the pool bleachers. 

Team pictures: 

These will take place on August 24th (Monday) at 5:30pm. We have a photographer Jim Hill who does all of our sports teams and has done a great job in the past. I will hand out picture forms to the girls at practice a few days prior to the pictures. They will need to bring the forms with them to the pictures on the 24th!

Parent meeting reminder

Parents!

A friendly reminder of the All Season Parent Meeting tonight. It will be held at 6:30pm in the CAW at the high school! 

Physicals, Practice Expectations, Meet Schedule & Practice Schedule

Physicals: 

• Thank you for trying to get your physicals in! Additional physical forms as of today that have been turned into school include: 
• Anna Haaksma
• Ellie Meyer
• Rachel Tuit
• Please get those in before the start of practice on Wednesday at 6pm! 

Expectations for practice attendance:

• Written notification signed by a parent must be provided if you will be missing practice. The following examples are acceptable reasons to miss practice: school event, youth group trip, a wedding or a college visit (for only seniors). Please provide me with these dates by the end of the first week of school- August 25th. If something comes up later on that you weren't aware about prior to the season, we will deal with that on an individual basis. 
• If notification isn't provided and you miss practice or a meet other than for sickness or a family emergency, you will not be able to participate in the next meet. 

Meet Schedule: 

The updated 2015 Swim & Dive Meet schedule is over on the right under the link "Meet Schedule". 

Practice Schedule: 

I have posted a month by month practice schedule under the links on the right as well. I will post the most up to date weekly schedule at the beginning of each week as well!

Get excited for a wonderful season coming up!!!!!! GO EAGLES!!!!! 

Additional Physicals

As of Friday we have additional physicals turned in from: 

• Ashten Busscher
• Claire Bylsma 
• Anna Doorlag
• Mary Doyle
• Brooke Elzinga 
• Maddie Schroder

Thank you!!! 

Please make sure you turn those in before practice on August 12th at 6pm :) 

Physicals and practice next week

I hope everyone is getting excited for practice start one week from tonight! Our first practice is at Calvin College from 6-8pm. Please come with your suit size as we will order those within the first day or two. 

• Thursday: 6-8pm 
• Friday: 5:30-7:30pm
• Saturday- no practice 
• Monday the 17th is Freshman launch so I will post a work out as we get closer to do over the weekend or on Monday! 

As of this morning I will include everyone below that had a physical turned into the office, thank you! If you could please make sure you turn your physical form into the office before practice on August 12th that would be great. If it isn't turned in you are not able to practice. 

• Sarah Carpenter
• Tatiana Hogeterp
• Emily Schellenboom
• Erica Stinton
• Claire Sytsma
• Sally VanBeek
• Ally VanHekken
• Claire Zwiers