Sleep & Eat Well:
Go to bed 30 minutes earlier every night & eat protein, wheat carbs, fruits/veggies, dairy (not ice cream) and water. Avoid sugar, processed foods, soda, salt & easy on white starches (potatoes are good!). Good foods: Lean meats, Eggs, Milk, Wheat starches, Bananas & Potatoes Monday, February 24: 6:00-7:15pm Practice (Conference Taper) @ Calvin University 6:00-8:00pm Practice (State Taper) @ Calvin University Tuesday, February 25: 6:00-7:00pm Practice (Conference Taper) @ Calvin University 6:00-8:00pm Practice (State Taper) @ Calvin University Wednesday, February 26: 6:00-7:00pm Practice (Conference Taper) @ Calvin University 6:00-8:00pm Practice (State Taper) @ Calvin University Thursday, February 27: 6:00-7:00pm Practice (Conference & State Taper) @ Calvin University 7:15pm Team Dinner @ Calvin University Friday, February 28: Everyone will be able to compete this day 9:50am Athletes must arrive for warm-up @ Northview High School 10:00am Warm-up begins (no diving boards available) 10:00am Balcony opens for spectators 12:00pm Swimming Prelims begins (5 minute break after Medley, 20 minute after 50 Free) 3:00pm Diving Warm-ups 5:00pm Diving Competition Saturday, February 29: Top 4 individuals on team swim if they make the top 16 in each event, top 17-24 will be the next 8 fastest swimmers (doesn't matter which team), we may be able to get some guys on relays for finals. 9:50am Athletes must arrive for warm-up @ Northview High School 10:00am Warm-up begins 10:00am Balcony opens for spectators 12:00pm Swimming & Diving Finals begins (5 minute break after Medley) Looking ahead to next week, the conference taper guys will compete in the shave meet and have one last opportunity to swim while tapered, please plan to swim something different from what you swam at conference. We are going to decide about going to this meet on Tuesday or Wednesday, there are multiple options and that information will come out soon. Once the shave meet is done, the season is done for the conference taper guys unless we take an alternate to state. If you have any questions, please let me know ([email protected])
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Taper - Throughout the season the body's muscles are broken down and rebuilt during practices and meets. Now that we have started tapering, we swim less yards and allow our muscles to rebuild and become prepared for the most important part of the season.
Guys that are tapering for conference should be trying to do these things in order to make their taper more effective: 1. Rest - Try not to put stress on your body (doing physical activities, etc.) 2. Eat properly - stay away from fatty junk foods Good snacks: unsalted nuts, rice cakes, multi-grain wheat thins, peanut butter, popcorn (no butter/salt, Tostitos and salsa, and fruit. Good meals: fish, skinless chicken, vegetables, pasta or rice 3. Drink water - keep drinking lots of water throughout the day 4. Sleep - make sure that you are getting 7-9 hours (make sure you have a consistent sleep pattern and don't sleep less or more by 30 minutes. 5. Mentally prepare yourself - visualize your races before you go to sleep at night: - start with your warm-up for your event - waiting behind the starting blocks - the starting official asking you to step up, take your mark and the buzzer going off. - think about what you have to do in your event (streamline, kick, breathing, technique, turns, etc. - finish strong to the wall, be a good sport and congratulate the guy in the lanes next to you. Conference: Looking forward to some fast swims and some great dives on Friday and Saturday this upcoming week! You guys have worked hard to get to this point in the season, you should feel confident in how you will do. - Everyone will have a chance to swim 2 individual events on Friday, those who make it in the top 16 (only top 4 from each team) will swim those same events on Saturday. There will also be a bonus heat that will allow the next 8 fastest guys to swim on finals day. - We will also be able to have 3 of each of the relays on both days. Coach will pick who swims on the relays, just because you swam in that relay for prelims, doesn't ensure that you will be swimming it for finals. - For Diving, the top 16 guys will score and the top 14 will be able to go on and compete in regionals. Top 14 is decided by the number of teams in the conference - 8, and the number of guys returning that dove in their divisions state meet last year - 6 Please make sure you look for the taper/conference meet announcement
Monday, February 17: 4:45-5:30pm Drylands/Lifting @ GRCHS Weight Room (Everyone) 6:00-8:00pm Practice @ Calvin University Tuesday, February 18: 4:35pm Meet at back student entrance as a team (take attendance), get on bus together 4:45pm 2-way bus leaves from back of school for Jenison 6:30pm Conference Dual Meet vs. Jenison @ Jenison High School Wednesday, February 19: 7:15-8:00am Drylands/Lifting @ GRCHS Weight Room (Everyone) 7:30-9:30pm Practice @ Northview High School Thursday, February 20: 7:30-9:30pm Practice @ Northview High School Friday, February 21: 3:15-4:00pm Drylands/Lifting (for State Taper guys only) 5:30-7:00pm Practice @ Northview High School Saturday, February 22: 9:30-11:30am Practice @ Northview High School Monday, February 10:
7:15-8:00am Drylands/Lifting (Conference Taper + State Taper) @ GRCHS Weight Room 6:00-8:00pm Practice @ Calvin University Tuesday, February 11: 6:00-6:50pm Warm-up @ Calvin University 6:50-7:00pm Senior Night @ Calvin University (senior parents please be on deck) 7:00-8:30pm Conference Dual Meet vs. GR Northview @ Calvin University Wednesday, February 12: 7:15-8:00am Drylands/Lifting (Conference Taper + State Taper) @ GRCHS Weight Room 6:00-8:00pm Practice @ Calvin University Thursday, February 13: 6:00-8:00pm Practice @ Calvin University Friday, February 14: 6:30-8:30am Practice @ Calvin University 3:15-4:00pm Drylands/Lifting (State Taper guys only) 3:30-5:30pm Warm-up MISCA Diving @ Calvin University 5:30-8:30pm MISCA Diving Competition @ Calvin University Saturday, February 15: 10:00-12:00pm Practice @ Ottawa Hills High School (Everyone except Jacob Haaksma, Corey Campbell, Will Gelderloos, Lucas Oezer, Brady Enders, Luke Foll, Ben Rusticus) 10:00-11:45am MISCA Swimming Warm-up @ Calvin University 12:00pm MISCA Swimming Competition @ Calvin University Monday, February 3:
7:15-8:00am Drylands/Lifitng @ GRCHS Weight Room 6:00-8:00pm Practice @ Calvin University Tuesday, February 4: 6:00-6:50pm Warm-up @ Calvin University 7:00-8:30pm Conference Dual Meet vs. East Grand Rapids @ Calvin University Wednesday, February 5: 7:15-8:00am Drylands/Lifting @ GRCHS Weight Room 6:00-8:00pm Practice @ Calvin University Thursday, February 6: 6:00-8:00pm Practice @ Calvin University Friday, February 7: 6:30-7:30am Practice @ Calvin University 3:15-4:00pm Drylands/Lifting @ GRCHS Weight Room 6:00-8:00pm Practice @ Calvin University Saturday, February 8: 10:00-12:00pm Practice @ Calvin University |
AuthorCoach Pyper Archives
September 2021
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