LSW Swimming and Diving Pre-Season Meeting I Tuesday, August 26- 7PM

About the program 7th Season for the program Committed to high performance in the classroom and in the realm of athletics. Take pride in WORK EHTIC Team History

Where do we go next? A system is in place for our athletes to excel… It is up to the athletes to take that next step…

Coaches Head Coach- Tanner Penrod Assistant Swim Coach- Andrea Luedtke Assistant Dive Coach- Danielle Stansbury

Pre-Season Focus: 1-Core:strength, awareness/ coordination, endurance 2- Flexibility 3- Muscular Endurance and Strength 4- Cardiovascular/ Aerobic Endurance 5- Anaerobic exercise 6- Team Building ***Prepare your mind and body for the riggers of the high school season***

Pre-Season Schedule Regular Pre-Season Schedule -Monday- 3:15-4:15PM-pool area 30 minute aerobic, 30 minute strength circuit Tuesday- 2:15-3:15PM-Meet outside pool doors SR Led Conditioning Wednesday-7:15-8:00PM- Pilates Wrestling Room- enter south WR door Thursday- 3:15-4:15PM-pool area Friday- 3:15-4:15PM-pool area Saturday- 8:15-9:00am- Pilates- WR ***Activity day***- dates TBA

Pre-Season Schedule Week 1- 8/27-8/30 Wednesday- Pilates- WR- 7:15-8:00PM Thursday- SR Led Run- 3:15-4:15PM- meet outside pool doors Friday- SR Led Run- 3:15-4:15PM Saturday- Conditioning-Pool- 8:15-9:15am

Pilates Wendy Anderson- Victory Pilates Cost- $60.00 to Victory Pilates 23 sessions= $2.61 per 45 minute session Wednesday nights and Saturday mornings See team calendar for specifics

Why Pilates? Goal is to swim with the body, rather than arms and legs…cannot be done with a weak core Aquatic Alignment (align: hips, ribs, and head to create the perfect body alignment) requires a stable core To truly stabilize the core one must strengthen their transversus abdominis (deep abs) and their multifidus muscles (deep back) Regular/mindless ab exercises (crunches, etc) do not improve stabilization and a result can be injury and imbalance, in addition muscle awareness is not utilized

Benefits of Pilates Develop balance and coordination Improve posture and alignment Heighten body awareness Boost core strength and stability Increase muscular tone and endurance Combine strength with flexibility

Notables using Pilates Natalie Coughlin (Olympic Gold Medalist and World Record Holder) University of Stanford Swimming Program (past NCAA Champion program) and Coach Richard Quick

Pre-Season Challenge Boys Team vs.. Girls Team 1- Points for activities Practice (club or LSW), Conditioning, Activities Average per athlete per week throughout season Report to SRs who will record on “Big Board” 2- Charity Component Average $ raised per athlete Walk Date TBA Will be discussed in team meetings ***Score sheet and journal will be passed available later this week ***Prize for winning team will be announced at a later dates

Season Overview Season: Try-Outs: Swimming Diving- TBA Monday, November 17- Saturday, February 28 Try-Outs: Swimming Day 1- Monday, November 17- 3:30-6:00 Day 2- Tuesday, November 18- 3:30-6:00 Diving- TBA

Important Dates Pre-Season Meeting II- Tuesday, November 11- 7pm- A100 forum NSAA Moratorium December 24-28 Plan trip during that time…do not schedule during other parts of winter break as this is the peak of our training cycle Heartland Conference Meet: February 12-14 NSAA State Meet February 26-28

Orders 1- Booster Orders We are working on a new line of LSW Swim and Dive Apparel…order form will be available at the November meeting There will be a standard shirt that all fans are strongly encouraged to purchase and wear to big meets (LE, LSE, LNE, HAC, and State) Some older apparel is available at a discounted price, while some other existing apparel is also available at regular price…see table Towels- we have 25…no more will be ordered until next year, so buy one now if you want on

Speedo Warm-Up Speedo Velocity Warm- Up Will be embroidered (LSW Swimming and Diving, and name) Optional order Jacket, with embroidery- $42.00 Pants- $28.00 Order form due September 26 to insure delivery by the beginning of the season

Speedo Velocity Warm-Up

Communication 1- Website 2- Email 3- Text Tree 4- Display Window Primary resource for team info 2- Email Weekly email will be sent out…maybe more that one 3- Text Tree In the works 4- Display Window Will be updated over the course of the next few weeks

Eligibility 1- Participation Packet Get your manila folder tonight and get paperwork dealt with and turned in ASAP ***YOU MUST HAVE YOUR GREEN CARD TO TRY-OUT***

Team Meetings Boys team to A111 Girls team to A112 1- SR expectations 2- Charity ideas 3-Team Building Get togethers, goals, etc.

Help Wanted Committees Dinners Breakfasts Need volunteers to chair a few committees, need a few apprentices to current committee chairs, need general volunteers Dinners Need host families and food providers Breakfasts

Questions ??? New families stick around and ask any new family questions that you may have