Week Ahead: 12/17 to 12/22

HARD WORK
Remember, what you do EACH DAY in the water will determine how well or how poorly you finish the season. EVERYTHING we do is targeted to our final two meets of the year.

You're off to a great start in this regard, but let's keep pushing ourselves.

HEALTH CONCERNS
What you do EACH DAY also applies to how you take care of your health. Colds have been going around this season not to mention the Pertussis scare at school. We have to take care of ourselves. I know that you can work as diligently as possible to avoid them, but still catch a cold or the flu. However, it is an expectation, as a member of this team, that you do what you can to help your body out. Coats, hats, shoes and socks are all expected when you are out doors. Sleep, diet, etc. are all part of our expectations as well.


FUEL - Generally, during the season, it's pretty easy to maintain a balance between caloric intake and caloric output. however it is still important to think about the types of calories you're taking in. Healthy eating is an essential part of performing at your best for practices and meets. During the holidays a little indulgence is expected, but during our normal seasonal routine you need to think about the best fuel for your body.


MEET SPLITS - We had a really solid meet on Thursday. Click here for splits and results. I have comparisons to both lifetime best times and the short seasonal best times. Negative numbers in the right column indicates the amount of time that an athlete has improved in the swim (Diving is actually just the opposite).

EXAM WEEK - ALL PRACTICES will be limited to two hours. You are still expected to be at ALL practices and meets. Practices will start 3:30 and we will be done promptly at 5:30 for the swimmers.
During exams your school days are shorter, so use that time off as study time. Study efficiently without the some of the media distractions that some of you often study with.
The time in the pool is a great break from the books and the extra exercise will help your brain think clearer. In fact research shows that physical exercise is vital to helping you study and cope with the stress of things like exams. Read the first and last section of this.

Swimmers & Divers
3:30 - 5:30 for each practice day.
Saturday Practice - 7:00 - 9:00.

Tuesday Meet
Tuesday, December 18th - Home Meet vs Spring Lake & Caledonia.

• On Deck by 5:15 
• Warm up at 5:30 
• Meet Starts at 6:30 

This is a big meet against a tough team. We need those 3rd, 4th, and 5th places to win this meet.


UPCOMING PLANS
Jenison Invite - Thursday, December 27th @ Jenison High School

• One way bus trip leaving from the Aquatic Center at 9:15am 
• Stop in Zeeland pick up (Car Pool lot by McDonalds) @ 9:30ish 
• Warmup around 10:15am 
• Swimming begins at 11:30 
• Diving (11 Dives) begins at 12:00 

CHRISTMAS BREAK PRACTICES - We will be practicing during most of the Christmas break. Practices during the break alternate between 7:00-10:00 and 9:30-12:30. Note the special activities we have planned for the break. These are fun team building and bonding activities.

Week 1
December 24 - Practice @ Hamilton 8-11 - Sophomores, Juniors, & Seniors only
December 25 - NO PRACTICE
December 26 - Practice 7:00-10:00
December 27 - Jenison Invitational
December 28 - Practice 9:30-12:30
December 29 - Practice 9:00-11:00 Annual New Year's Relays (a fun intrasquad competition).

Week 2
December 31 - Practice 7:00-10:00
January 1 - NO PRACTICE
January 2 - Practice 9:30-12:30
January 3 - Practice 7:30-10:00 (Pizza & Bowling to follow)
January 4 - Practice 9:30-12:30
January 5 - Practice 7:00-9:00