Welcome to the Web Site for
Northern Nevada High School Swimming and Diving
Lowry Swimming and Diving Team
Handbook
Dear Swimmers and Parents,
Welcome to the 2009 Lowry High School Swim Team! As members of the Swim Team you have the distinction of continuing the tradition of excellence in swimming at Lowry. Through your dedication to the team and commitment to the swimming program you can achieve your goals!
Good Luck,
Coaches: Patty Herzog, Phone: 623-4163
Email: patty.herzog@sbcglobal.net
Julie Street, Phone: 623-6845
Email: braves@rapidcable.com
Mike Owens, Phone: 623-5432
Email: mikeowensis@hotmail.com
2009 Objectives and Responsibilities
a. Coach responsibilities
b. Swimmer responsibilities
I. Expectations
a. In Practice
b. At Competition
c. In General
II. Practices
a. Schedule
b. Workout Structure
III. Attendance Policy
a. Requirements
b. Excused/Unexcused Absence
c. Make up Practices
d. Ineligibility
IV. Travel/Meet Conduct
a. Bus Conduct
b. Competition Behavior
V. Discipline Policy
VI. Awards and Lettering Criteria
a. Attendance
b. Swimming Achievement
c. Meets
d. Sportsmanship/Character Development
e. Training
f. Awards
VII. Fees
VIII. WEB Site NNOASDCOMM.HOME.ATT.NET
a. Team forms
b. Lowry and Northern Nevada Swimming Records
c. Meet Schedule
d. 2009 Regional Qualifying Times
2009 Objectives and Responsibilities
The objectives of the 2009 Lowry Swim Team are:
§ Educate swimmers on the rules and regulations of competitive swimming
§ Challenge swimmers to reach beyond what they “think” is possible
§ Foster a safe atmosphere where setbacks are overcome, and success is cultivated.
This will be achieved through our responsibilities as coaches and swimmers.
Our responsibilities are:
a) Coaches Responsibilities
1. Provide opportunities for social and emotional development.
2. Provide opportunities to learn sportsmanship and team cooperation.
3. Provide a positive training and competitive atmosphere for all swimmers.
4. Provide physical, mental, and emotional skills to prepare swimmers for competition and life.
b) Swimmers Responsibilities
1. Demonstrate a positive attitude towards training and competition.
2. Demonstrate support for teammates and team expectations.
3. Demonstrate respect for coaches, teammates, competitors, officials, parents, and teachers.
4. Represent Lowry High School with dignified behavior.
II. Expectations
Coaches and swimmers on the Lowry Swim Team are committed to achieving our goals. At a minimum, these are the expected behaviors in practice, at the meet and general team expectations.
a) Expectations in Practice Sessions
Swimmers are expected to be prepared to start each practice session at the scheduled start time, with all appropriate equipment and attire. Following a five-minute grace period, swimmers will be asked to leave (recorded as unexcused absence).
The following actions during practice are considered to be NOT in the best interest of the team:
§ Pulling on the lane lines, except when specified by the coach for the purposes of drill.
§ Pulling other swimmers’ hands or feet during sets.
§ Turning around in the pool, premature to the wall. This includes not doing appropriate legal turns after proper training.
§ Miscounting repeats or distances.
§ Any obvious lack of effort during any training set will not be tolerated. This includes unscheduled stops during sets, stopping other athletes during sets, and purposely missing intervals.
When the coach is addressing swimmers, all swimmers are expected to listen, and to not talk unless they have a related question. Any talking while the coach is talking will be viewed as a lack of respect, and, at coach's discretion, will result in dismissal from part or all of the practice session (recorded as unexcused absence).
Bathroom breaks, and water breaks will be tolerated only following sets with permission from the coach.
Swimmers are required to have their own water bottles.
Swimmers are expected to pick up and put away their training gear at the conclusion of each practice.
b) Expected Behavior at Competitions
Swimmers are expected to arrive at the bus for travel to/from competition site at the time predetermined by the coach. Swimmers must remain on the competition premises and with the team unless excused by a parent or guardian and the coach.
Swimmers are expected to have all appropriate equipment and attire. Warm up must be worn to board the travel bus. All swimmers are required to wear a team suit and team swim cap during competition. Swimmers are expected to meet with a coach before and after each race.
b) Expected Behavior at Competitions
Swimmers are expected to stretch, warm up and warm down, as indicated by the coach, when a warm down facility is available.
The coach must approve all scratches.
Swimmers are expected to swim the events as lined out by the
coach.
Relays are an important part of the team success, and being asked to swim on a relay should be considered both an honor and a responsibility.
Swimmers will experience both successes and failures at competitions. Any UN-sportsmanlike behavior such as temper tantrums, swearing, or goggle throwing will not be tolerated. Furthermore, any hostilities by swimmers toward teammates, coaches, officials or parents will be considered a lack of respect, and also will not be tolerated. Such actions may result in removal from further competition.
Swimmers are expected to behave in a positive and constructive manner at all times. Independent of a swimmer’s own success or failures at the competition, he or she must always build up other swimmers, in order for Lowry High School Swim Team to experience success as a team. Acting in an angry or upset manner is selfish behavior toward one’s teammates and the whole team.
Coach / Swimmer / Parent actions at a competition are reflective of Lowry High School. Any destructive behavior (such as the following) will not be tolerated, and may result in removal from further competition, or more severe punishment:
a. Fighting of any kind
b. Destruction of property
c. Use of alcohol or illegal drugs
d. Arguing with officials.
Note: If you disagree with an official's decision, you should discuss the matter with your coach.
c) In General
Swimmers must always treat their teammates with respect. Harassing another swimmer in any manner will not be tolerated. As this behavior is not conducive to a positive training atmosphere, it will result in dismissal from the practice session. Fighting will automatically result in a one-week suspension.
Swimmers must always treat all coaches, parents, teachers, and officials with respect.
Swimmers must always treat the Facility staff with respect.
Swimmers must always respect the facility and equipment. Any kind of destruction or theft of property, private or public will result in loss of privileges, either temporarily or permanently.
Swearing and other unsuitable language or conversation is not acceptable and will result in dismissal from practice.
The locker room is considered part of the practice domain and all expectations
are in effect.
III. Practices
a) Schedule
All practices are at Memorial Pool unless otherwise indicated by the coach.
Monday through Friday from 3:30 - 5:00 pm
Practices will begin on February 25, 2008 and conclude on May 15, 2008. There will be NO practice from March 24 through March 28 (Spring Break).
Make up practices are Tuesday and Thursday from 6:00 - 7:00 am at Memorial Swimming Pool. Make up practices are only available for swimmers who have made arrangements with the coach a minimum 24 hour before missing a scheduled practice.
Extra practice time is available for any swimmer wanting more training time. See coach to make arrangements.
The coach may alter the training schedule. Any changes in practice will be posted with as much notice as possible.
b) Workout Structure
Crunches/Push-ups (prior to scheduled practice time): Core body strength is critical to swimming, therefore crunches are required prior to every practice. Arm strength is also critical to swimming performance, so pushups are also required.
Warm-up (M-F 3:30 – 3:45 PM): Warm-up will be conducted in the diving well or open swimming lanes depending on availability. Diving well warm-up includes intervals across the width and vertical kicking with flippers. Warm-up in swimming lanes consists of 500-800 yards swimming a variety of strokes and drills.
Drill Set (M-F 3:45 – 4:00 PM): After the warm-up, and while swimmers are still feeling strong, the team will work on stroke drills. These drills will vary day to day depending on the stroke the team is working on that day. The objective is perfecting the stroke, not speed.
Workout (M-F 4:00 – 4:30 PM): Next the team will work on endurance and conditioning for a minimum of 30 minutes. Leaving on the appropriate time interval and imitation of competition situation is the objective of this portion of the workout. It is critical, that swimmers try to maintain perfect form during stress. The best swimmers are those that can hold near perfect stroke form under pressure.
Warm down/Turns/Starts/Finishes (M-F 4:30 - end): The warm down portion of the workout, which consists of 200-300 yards, allows swimmers to recover after the workout. Finally, turns, starts and finishes practice is conducted. In short course competition, this is one opportunity to drop seconds.
IV. Attendance Policy
a) Requirements
As a LHS Swim Team Member you have a responsibility to yourself and to your team and school. Swimmers are required to attend 100% of practices. There are circumstances that may conflict with your commitment to swimming. Together as swimmers, parents and coaches we can make arrangements for those circumstances that are emergencies or out of the control of the swimmer.
There are no scheduled practices over spring break.
b) Excused/Unexcused Absence
Excused absences are defined as absences in which a swimmer has made a minimum 24 hour notification that is approved by the coaches. Examples include: family emergencies, accidents, injuries, and illness. If less than 24 hours notice (going home sick from school) a note from a doctor or the school is required at the next scheduled practice. NOTE: Swimmers with two excused absences in one week will NOT compete at the next scheduled swim meet.
Unexcused absences are any absences in which a swimmer has failed to maintain his or her commitment to the team. Examples include: choosing not to attend practice and removal from practice.
It is the coach’s responsibility to determine if an absence is excused or unexcused.
c) Make up Practices
Make up practices are only available for excused absences.
Make up practices are held from 6:00 am to 7:00 am on Tuesdays and Thursday at Memorial Swimming Pool. This is the ONLY time to make up practices.
Swimmers attending make up practice are required to complete
the assigned workout adhering to practice expectation.
c) Make up Practices
If the swimmer neglects to attend the assigned make up practice, then the absence will be recorded as unexcused.
d) Ineligibility
Swimmers will comply with the guidelines for Academic Eligibility listed in the LHS Student Athlete Handbook.
According to the handbook guidelines, ineligible swimmers will be allowed to practice, but will not travel or compete.
V. Travel/Meet Conduct
a) Bus Conduct
Swimmers must always treat the bus driver with respect.
Swimmers must always respect the bus. Any kind of destruction or theft of property, private or public, will result in loss of team privileges, either temporarily or permanently.
Swearing and other unsuitable language or conversation is not acceptable and will not be tolerated on the bus.
The bus is considered part of the competition environment and all expectations
are in effect.
Swimmers will have the privilege of selecting their seat on the bus provided the swimmer’s behavior meets the team’s expectations.
Male and Female swimmers are not allowed to sit together in the same seat.
a) Meet Conduct
Coaches and Swimmers will enter the facility together as a team.
Swimmers will sit together at the meet.
Swimmers will stretch together and enter the water for warm ups as a team.
Swimmers will enter the water feet first with one hand on the deck.
Swimmers will complete the entire warm up and prepare for competition.
During the warm up, Swimmers will start off the blocks as a team and at the coach’s direction
Before the start of the meet, there will be a team meeting.
After completing a race, swimmers will wait in the water until all competitors finish the race and shake hands or offer verbal acknowledgment. If all swimmers have completed the race, exit the pool quickly.
Swimmers are expected to get their time from the timers and report to the coaches for feedback.
During relays, swimmers must remain low in order for the timers to see the start. After completing your leg, exit the pool quickly.
If you are disqualified, listen with respect to the official. The information the official gives is important for future success.
Have fun! Remember that the whole is greater than the sum of the parts. Cheer for each other, cheer for your teammates. It OK to cheer for your friends on other teams, too!
VI. Discipline Policy
The LHS Swim Team will operate under the three strikes policy:
1st strike- warning
2nd strike- removal from practice (unexcused absence)
3rd strike- removal from competition and/or team
Unexcused absence, over the course of the season, will result in the following:
1st unexcused absence- warning to swimmer
2nd unexcused absence- contact parent and removal from competition during the week of the 2nd unexcused absence
3rd unexcused absence- removal from team
Tobacco, alcohol and controlled substance use, will not be tolerated. The LHS Swim Team will follow the guidelines outlined in the Student Athlete handbook.
It is a privilege to participate on this team. Regardless of athletic abilities, swimmers are expected develop and display positive attitudes, self discipline, commitment, fair play and sportsmanship.
VII. Awards and Varsity Lettering Criteria
a) Attendance
Attendance at practices is critical for the swimmer’s performance and team cohesiveness. In order to earn a varsity letter, a swimmer must have 100% attendance. Excused absences will not count against a swimmer. It is important, to not only be in physical attendance at practice, but also mentally!
b) Swimming Achievement
Individual swimming accomplishments are rewarding for the swimmer and the team. In order to earn a varsity letter a swimmer may complete one or more of the following:
§ Qualify for Zone Swimming Championships in at least one event
§ Meet the minimum time standards in two different strokes (see attachment)
c) Meets
Competing in meets is one reason why we train in practice. The meets give swimmers the opportunity to meet personal goals. In order to earn a varsity letter a swimmer must compete in a minimum of five scheduled meets.
d) Sportsmanship/Character Development
The swimmer demonstrates an understanding of sportsmanship-championship behavior (no throwing goggles, congratulates opponents).
Swimmer treats teammates, parents, coaches, officials with respect.
Swimmer meets with the coaches before/after races and is responsive to constructive feedback (demonstrates an eagerness to improve).
During practices swimmers leaves on time during sets, start and finish at the wall, swim the set with legal/proper stroke for the full distance, swim the entire set, and communicate in a positive manner with coach and teammates.
The swimmer understands the importance of quality and hard work in the classroom and will complete his/her homework on time.
The swimmer turns in appropriate team paperwork/homework in a timely fashion and completes a daily swimming journal.
The swimmer takes pride in being a member of LHS Swim Team, demonstrated by: participating in team meetings, participating in team cheers, and supports and cheers for teammates during swims in practice and at the meets.
In order to achieve a varsity letter, a swimmer must consistently demonstrate these characteristics.
e) Training
Swimmers can benefit not only from competition, but from the dedication and commitment involved in training. In order to achieve a varsity letter, swimmers must complete the following training set:
3 x 200 IM on 3:45
6 x 100 kick on 2:15
8 x 100 free on 2:00
and....any one of the following
12 x 100 free on 1:45
6 x 100 fly on 2:15
12 x 100 back on 2:00
12 x 100 breast on 2:15
f) Awards
A swimmer will earn a letter when completing the requirements in each of the above sections (attendance, swimming achievement, meets, sportsmanship/character development and training).
Junior varsity letters will be awarded to swimmers who meet the attendance requirement and consistently demonstrate the characteristics listed in the Sportsmanship/Character Development section.
A varsity or junior varsity letter may be awarded at the coach’s discretion.
Swimmer of the Week will be awarded by the coaches based on the swimmers who meet the attendance requirement and over the course of the week demonstrate in practice and the meets the characteristics listed in the Sportsmanship/Character Development section.
End of Season Awards will be awarded by the coaches in the following areas:
a. Performance
b. Inspiration
c. Improvement
d. Coaches Award (Leadership, Inspiration, Commitment)
e.
2009 Regional Qualifying Times
Check the WEB site “NNOASDCOMM.home.att.net” for 2009 Times
Minimum Time Standard for Varsity Letter
Based on Regional Qualifying time plus 2 seconds per 50 yards.
Female 50 Free 31.19
100 Free 1:08.69
200 Free 2:28.89
500 Free 6:53.99
100 Back 1:18.19
100 Breast 1:27.49
100 Fly 1:23.29
200 IM 2:52.09
Males 50 Free 28.79
100 Free 1:04.19
200 Free 2:30.99
500 Free 7:15.19
100 Back 1:22.19
100 Breast 1:23.59
100 Fly 1:25.59
200 IM 3:11.99