Northwood High School

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1 Northwood High School Northwood High School Swimming Handbook Pool Office

3 Dear Swimmers and Parents, We would like to welcome you to the 2019 Northwood High School Swim season. We have approximately 110 athletes who will be competing on differing levels. The emphasis for both teams will be to develop a solid sense of team commitment, improve overall strength, endurance, stroke technique, speed, and to learn how to perform to our utmost potential at all times. Swimming is a very demanding sport. We ask that parents get involved to keep your swimmer healthy. This involves eating correctly and getting the proper amount of sleep each day. We also invite the parents to be involved in their athlete's goals for the 2019 aquatic year Enclosed you will find a schedule, rules and the information you'll need to answer most of your questions. Please be sure to note in particular the Pacific Coast League meets and championship as this will be considered your athletes final in the class. Not participating in league finals is like missing you final in any of your other classes. Please make sure to attend this event. The enclosed schedule will be the meets that we will be participating in this season. It should go without saying, that attendance for all workouts and meets are mandatory. However, once you are in the water, hard work and mental involvement will ensure that you improve and reach your goals. We are looking forward to a very rewarding and successful season. Alex Nieto Co-ed Head Coach

4 Mission Statement To teach new skills, develop positive character traits, and encourage habits for a healthy lifestyle, all while having fun and learning in the process. School & Aquatic Requirements Due Monday, February 4 th, 2019 Annual Physical online clearance Emergency Information Card online clearance Northwood Athletics Code of Conduct online clearance Heads up Concussion Form online clearance Swim Team Suggested Apparel Orders o TEAM CODE: NWHS (in all caps) o Competition Swim Suit o Swim Cap o Sweat Shirt/windbreaker jacket Optional Apparel Orders o Parka (Individual Parka Order Due Friday, February 1 st, 2019 See website for instructions) o Sweat jacket o Sweat Pants o Team Bag Team Donations Your donation generosity will support the needs of our NHS swim program from equipment, maintenance, transportation, officials, meet managers, end of the season banquet awards, and meet entry fees in keeping our swim program operating. NHS swimmers of all skill levels train together, compete together, and succeed together. Swimmers learn the value of teamwork and cooperation that will benefit them throughout high school and beyond. And the friendships made will last lifetimes! Your donation today will help support our student athletes now and for many swim seasons to come. We depend on these donations. Without them, we will not survive as a program. The suggested voluntary donation amount per swimmer for this season is $250. New donors of $350 (or more) will be recognized with a plaque displayed on the pool deck; renewal is $250 (or more). To have your plaque displayed for the 2019 season, your donation must be received by February 15 th, All donations are 100% tax deductible and can be made at the following site:

5 PRACTICE SCHEDULE BOYS January 28 th February 8 th All levels Day Times Monday 3:15 4:30 PM Tuesday 3:15 4:30 PM Wednesday 3:15 4:30 PM Thursday 3:15 4:30 PM Friday 3:15 4:30 PM Feb 11 th thru the end of the season Varsity/JV Open Day Times Day Times Monday 2 to 4:30 PM Monday 2 to 4:30 PM Tuesday 2 to 5:30 PM Tuesday 2 to 5 PM Wednesday 2 to 4:30 PM Wednesday 2 to 4:30 PM Thursday 2 to 5:30 PM Thursday 2 to 5 PM Friday 2 to 4:30 PM Friday 2 to 4:30 PM * Morning workouts will begin the week beginning Feb 20 th and will only be required of Varsity/JV athletes GIRLS January 28 th February 8 th All levels Day Monday Tuesday Wednesday Thursday Times 2 3:15 pm 2 3:15 pm 2 3:15 pm 2 3:15 pm Friday 2 3:15 pm Feb 11 th thru the end of the season Varsity/JV Open Day Times Day Times Monday 2 to 4:30 PM Monday 2 to 4:30 PM Tuesday 2 to 5:30 PM Tuesday 2 to 5 PM Wednesday 2 to 4:30 PM Wednesday 2 to 4:30 PM Thursday 2 to 5:30 PM Thursday 2 to 5 PM Friday 2 to 4:30 PM Friday 2 to 4:30 PM

6 SWIM TEAM POLICIES 1. Be on time. Being on time means 10 minutes early. There is no excuse for being late. 2. Come to practice and meets prepared. Bring goggles, suit, towel, and water or Gatorade always good to have an extra set of everything as equipment tends to get lost or break. 3. Be respectful to your teammates, coaches, and yourself. You are a representation of Northwood and Northwood s swim team; good sportsmanship is a must. 4. The use of alcohol or other drugs will not be tolerated. There is a zero-tolerance policy. 5. Harassment or belittlement of any member of our team or the opposing team(s) will not be tolerated. 6. Students may be leaving class early to participate in meets. It is up to the students to schedule makeup work with their teachers. Keep ahead in your studies. Utilize your time wisely each day for schoolwork. 7. Cell phones are prohibited during practice and meets. Emergencies are the only exception to this rule. When you re with the team, you should not be on your phone. If cellphones become a problem, we will confiscate phones until practice or the meet is over. 8. Attendance is 100% mandatory - including over Spring break. 9. To be eligible, swimmers must maintain at least a 2.0 GPA. 10. Game Day shirts are to be worn at school and meets on meet days. 11. Swimmers must notify the coach ASAP if they are missing a meet or practice for any reason. 12. You are not allowed to leave a meet early unless cleared by the coaching staff. You must wait until the meet is over or until Northwood is done swimming or have a parent sign you out. Removal of an athlete from practice by the coach for disciplinary reasons is a last resort. In the event it does occur, the athlete will be informed of the reason and the parents will be contacted. The athlete will be on disciplinary probation for the remainder of the season. If he/she is removed from practice a second time for disciplinary reasons he/she will be removed from the team and transferred out of the class. If they are removed past a certain date designated by the Administration, they will receive an F in the class. More swimmer expectations 1. It is the hard work you do in practice after you are fatigued that improves your condition. Force yourself to put in the work when you are tired. Complaining doesn t help you, your teammates, or the coaches. 2. Make it your personal objective to be in better condition than any opponent you will meet. Earn the right to be proud and confident of your condition. 3. Condition is attained by what you do in and out of the pool. 4. Your mental condition will help determine your physical condition. 5. Eat balanced meals at regular hours and avoid junk food. 6. Drink plenty of water, milk, and juices. Stay well hydrated. 7. Practice moderation with good judgment in all ways. 8. Meets can be hours long between the time you get out of class to the time meets are over, bring plenty of water and food with you to school. 9. We are one of the only teams on campus consistently competing against varsity and junior varsity teams this year, stay positive and do your best. 10. Be coachable 11. Never EVER give up on yourself, on your teammates, on your team, in a meet, at practice, in life 12. Drink chocolate milk! No really it refuels your muscles if you drink it within an hour after practice.

7 ATTENDANCE Attendance As much as a student is expected to be in attendance for each class, an athlete is expected to be at every practice. Meets: To be eligible to participate in a meet a swimmer must maintain a level of training conducive to being prepared for competition. A season long workout attendance percentage must be maintained to prepare our athletes for competition. Swimmers must maintain a 90% gross attendance to participate in meets SPRING BREAK WORKOUTS Spring break workouts will be from Monday April 1 thru Friday April 5 th. We will workout once per day from 7:30-10:00am. THESE WORKOUTS ARE MANDATORY and will count against your ability to compete if you miss them. This will subsequently affect your ability to letter, and most importantly, your success. Prior to Spring break you will have put in a lot of work and should be in very good shape. If you miss the entire week of training, you will peak the week after vacation and will struggle for the remainder of the season, never reaching your true potential. AWARDS and GRADES Lettering To receive a Varsity letter an athlete must attend a minimum of 90% of all practices, and meet a time standard in at least one event, including relays, while swimming in a varsity meet. (See attached sheet) Awards The following awards are awarded at the end of the year: High Point for all level; Most Improved for all levels, Coaches Award and Team Captains. More awards may be awarded at the discretion of the coaching staff. Grades You must remember that you are a sudent first, athlete second. It is up to each student-athlete to keep up in their studies. Missing practice because you need to work on a project will not be tolerated. Per NFHS and CIF rules, student-athletes must maintain a 2.0 GPA to be eligible to participate in sports. Any student-athlete with two or more non-passing grades (D or F) will be suspended from meet participation until grades improve. Practice will still be mandatory unless a proper plan has been discussed with the student-athlete, parents, coach, and teacher(s). Your grade in the class will also be on your attendance. Parents will be contacted after a swimmer has 2 unexcused absenses as a warning. This includes meets and practices. A: 0-5 Unexcused Absences(UE)B: 6-10 UE C:11-15 UE D: UE F: 20 or more UE

8 Communication Fortunately for us at Northwood, we have been lucky enough to have the means to be able to send out communication in a timely manner and in a manner that makes it available to everyone on the team. We have always had a blog that has been able to continue serving as one of our means of communication and weekly s sent out to make sure everyone is up to date on the schedule and the status of the program. Luckily, this year we have a brand new website for the program that will up the standard in communication and information on anything having to do with high school swimming, college recruitment and ultimately our program. Please visit the website and follow the Twitter and Facebook pages that have been created to report ANY last minute changes to the weekly schedules. BUSSING All athletes are required to ride the bus to and from away meets. If no bus is provided then swimmers will be allowed to drive. In addition, many fun and or informative things occur on a bus ride home, which you will not want to miss. If for some reason an athlete needs to be picked up from an away meet, we ask that a parent or guardian of the athlete come and sign a sign out sheet and stating the time they picked up the athlete. These arrangements need to be made prior to the meet starting. TEAM GEAR Each athlete will be required to wear their team suit to all swim meets, ONLY. After the season is over, this suit can be used as a practice suit. Also team polo shirts are to be worn on all meet days to school to show team spirit. Team t-shirts should be worn at the meet or to school on weeks when we have more than one meet. Caps will be required on all relays. Our team apparel is a solid navy suit, complimented with a solid navy swim cap with our team logo. Swimmers can buy these items at any swim shop, or purchase them through the school s swim team, which will include our team logo on items. ATHLETE/PARENT AGREEMENT By being a member of Northwood Swimming, you are enrolling in one of the most respected programs regionally. Northwood has a tradition of excellence due to the fact that the coaches, athletes, and parents have high expectations for the program and make a commitment to become the best we can be. We feel that besides the physical and social benefits each athlete receives from being a part of Northwood Swimming, it is our desire that they learn how to communicate, become responsible, learn about commitment, and value the opportunities being given to them. The high school years are very important and should not be wasted on foolish endeavors. The swim season is very short, only twelve weeks. During this time it is hoped that each athlete and their family will commit to the program. Please do not schedule appointments, vacations, etc. during the season. Not only is it not fair to the rest of the team who have decided to make the commitment for the next twelve weeks, but it is also unfair to the athlete who are missing training time. Not only will their personal improvement suffer, their team will suffer during their absence. Remember, there are only four short years for most students to participate in high school athletics - our desire as coaches is to provide each athlete with the opportunity to perform at their potential, not only in the pool, but in the classroom and in life. We feel that Northwood Swimming provides this opportunity. Take advantage of it. We will all benefit from everyone s participation. When we all work and participate, the chance of success becomes higher.

9 GIRLS All- American Automatic All-American Consideration NHS Time Standards 2019 Swim Season CIF State Auto CIF State Cons CIF-SS Automatic CIF-SS Consideration VARSITY Letter 200 Medley Relay 1: : : : Free 1: : : : : IM 2: : : : : Free Fly : Free Free 4: : : : : Free Relay 1: : : : Back : Breast 1: : : : : Free Relay 3: : : :37.99 BOYS All- American Automatic All-American Consideration CIF State Auto CIF State Cons CIF-SS Automatic CIF-SS Consideration VARSITY Letter 200 Medley Relay 1: : : : Free 1:38.5 1: : : : IM 1: : : : : Free Fly Free Free 4: : : : : Free Relay 1: : : : Back Breast : Free Relay 3: : : :13.99 *RELAY Letter's must be swum on a VARSITY RELAY or JV PCL Finals and are the CIF-DIV 1 standard for that event

10 Northwood High School 2019 Events Schedule Date Day Meet Location Time 10/23 & 1/10 Swim Team Try-outs NHS 2-3:30 1/17 Thu Swim Parent Meeting NHS 7 PM 1/23 Wed Athlete Meeting NHS 2 PM 2/9 Sat Timberwolf 5K NHS 7 AM 2/13 Wed Timberwolves Intrasquad Meet NHS 3:15 2/20 Wed Mater Dei/Santiago HS Tri-Meet NHS 3:15 2/22 Fri Irvine City Relays Woollett Aquatic Center 3:15 2/26 Tue Fountain Valley/LB Wilson Tri-Meet NHS 3:15 3/5 Tue Mission Viejo/San Clemente Tri Meet NHS 3:15 3/13 Wed NHS vs UNI UNI 3:15 3/20 Wed NHS vs Woodbridge WHS 3:15 3/22 Fri OC Frosh-Soph Invite Brea-Olinda HS 3 PM 3/23 Sat OC Frosh-Soph Invite Brea-Olinda HS 8 AM 3/27 Wed NHS vs Portola (Senior Day) NHS 3:15 4/1-5 Spring Break Practice Breakfast coming back 8 AM 4/10 Wed NHS vs Beckman BHS 3:15 Foothill Swim Games (VARSITY) Foothill HS TBA 4/17 Wed NHS vs Irvine NHS 3:15 4/23 Tue Pacific Coast League Prelims WAC 1:00 4/24 Wed Pacific Coast League Prelims WAC 1:00 4/26 Fri Pacific Coast League Finals WAC 2:00 5/2 Thu CIF Championships Prelims RACC 9 AM 5/4 Sat CIF Championships Finals RACC 5 PM 5/10-11 CIF STATE Championships Clovis West Aquatics Comp TBA 5/21 Tue NHS Banquet Woodbridge Sr Ctr. 6 PM BOLD home meets *League Competition Changes to schedule are announced on the team website

ROCKWOOD SUMMIT SWIM AND DIVE TEAM HANDBOOK

ROCKWOOD SUMMIT SWIM AND DIVE TEAM HANDBOOK TEAM OBJECTIVE To provide every team member the opportunity to excel as a swimmer/diver through the progressive development of individual potential INDIVIDUAL