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

2. 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

3. 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…

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

5. 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***

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. Speedo Velocity Warm-Up

18. Communication 1- Website 2- Email 3- Text Tree 4- Display Window
Primary resource for team info 2-
Weekly 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

19. 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***

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

21. 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

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