WINTER HANDBOOK

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Delilah Bennett
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1 WINTER HANDBOOK

2 PAC The Pennridge Gators Swimming & Diving Team is made up of swimmers, 8 & Under to Opens (15 yrs through graduation), from the Upper Bucks County area in Pennsylvania. Our home pool is located in the Pennridge High School natatorium, in Perkasie, PA. Formed in 2007, the Pennridge Aquatic Club (PAC) winter swimming & diving team is part of the 40 year old Suburban Aquatic Club League (SAL). Our team participates in the North Division and the National Conference of the league. There is a link for SAL on the PAC website with an overview and history of the league. PAC- SAL- MISSION- The mission of the PAC program is to promote the growth and development of our swimmers in the areas of competitive swimming and diving, teamwork, and good sportsmanship. COACHES- Carolyn Dwyer Matt Bashaar Steffi Sokol Chad Strothers Tim Grebos Kim Stover Kevin McGuriman CONTACT/COMMUNICATION INFORMATION- In order to better serve our swimming families we ask that you please use the communication portal on the web-site for all questions, comments and communication intended for coaches or other officials of the team.

3 Board Members Title Name/ Phone President Matt Bashaar Vice-President Elaine Zurmuhl Treasurer Chris Lionetti Secretary Sharin Harbeck Boys Swim Rich Bland Rep Girls Swim Judi Weiss Rep Diving Rep James Frerichs Comm. Director Activities director Shari Frerichs Other Positions: Website/ Communication Steve Leo

4 MEET SCHEDULE GIRLS TEAM/DATE BOYS Home Time Trials Home 10/30 Home North Penn Away 11/13 Away Hat-Horsham Home 11/20 Away CB East Home 12/4 Home CB South Away 12/11 Away Souderton Home 12/18 Home Dual Meet Conf. Away Champs 1/8 Home Dual Meet League Finals 1/15 Away

5 Part I-Swimming 101 Attendance recommendations and practice schedule: Recommended attendance- 2x/week for 8&under and 10&under, 3x/week all other age groups Age group determined by age on October 31 Regular on-time attendance is expected and will directly impact your swimming performance. A calendar of up-to-date scheduled meets can be found on the PAC website. Cancellation procedure- Occasionally it is necessary to cancel a meet or practice due to inclement weather or an unscheduled pool closing by the HS. PAC will implement a phone chain to notify all families as soon as possible about the cancellation. If the Pennridge School District closes for weather reasons practice will be cancelled that evening. The PAC web site can always be utilized for updates on practice and meet information. Please go to and sign up for e-newsletters. Procedure for pick-up and drop-off- It is required that all children 10 and under be walked into and out of the High School building (up to the door of the locker room). Coaches are not responsible for children except while on the pool deck Please be mindful and arrive to pick up your child no later than 5 minutes after the scheduled end of practice.

6 Registration and Equipment Needs- Registration is usually held in early September with several dates offered to sign up at the high school in the lobby outside the Natatorium. Registration can also be completed on-line at the team website or by mail. Equipment needs All necessary equipment can be purchased at Schulkyll Valley Sports or on-line at SwimOutlet.com. Recommended equipment includes- team suit, practice suit, 2 pair goggles (recommend Speedo Youth), and two swim caps for all girls (and boys who choose to wear them). Additionally, towels (at least two at meets), water bottle for practice, flip flops for pool deck and locker rooms, and a sports bag to keep all equipment organized. PLEASE PLACE SWIMMER S NAME ON ALL EQUIPMENT with a sharpie marker! Ask your child every night before leaving the parking lot to check and see if they have every piece of equipment that belongs to them. Lost and found fills up quickly each season and many items are never claimed or even found. Parents Meeting A parent s meeting will be held at the start of each season. Attendance is Mandatory. This year the meeting will take place on Wednesday 9/22 at the pool. At this meeting board members and coaches will discuss the upcoming season, practice schedule, meet schedule, fundraisers, volunteer positions, and all other pertinent information to get the season off and running.

7 ORDER OF EVENTS- Diving & U One Meter Diving & U One Meter Diving 3. Unlimited One Meter Diving Swimming 4. 8 & U 100 Medley Relay & U 200 Medley Relay & U 200 Medley Relay & U 200 Medley Relay 8. Unlimited 200 Medley Relay 9. 8 & U 25 Free & U 100 Free & U 100 Free & U 100 Free 13. Unlimited 200 Free & U 25 Back & Under 50 Back & Under 50 Back & Under 100 Back 18. Unlimited 100 Back & Under 25 Breast & Under 50 Breast & Under 50 Breast & Under 100 Breast 23. Unlimited 100 Breast & under 25 Fly & Under 50 Fly & Under 50 Fly & Under 100 Fly 28. Unlimited 100 Fly & Under 50 Free & Under 50 Free & Under 50 Free & Under 50 Free 33. Unlimited 50 Free & Under 100 IM & Under 100 IM & Under 200 IM 37. Unlimited 200 IM & Under 100 Free Relay & Under 200 Free Relay & Under 200 Free Relay & Under 200 Free Relay 42. Unlimited 200 Free Relay

8 POINT SYSTEM and SCORING- Individual Results: Swimming and Diving 1st Place: 5 points 2nd Place: 3 points 3rd Place: 1 point Relay Results: First Place: 7 Points No points for 2nd or 3rd TYPES OF SWIM MEETS- Divisional meets- Team competes once a week against one of the other five teams in the North Division of the league. Swim meets in regular season are held on Saturday afternoons. Specific times are posted on the web-site. Invitational meets- These are meets held throughout the season at different pools in the league. Invitational meets are usually held on Sundays or Saturdays not scheduled for regular meets. Participation in these meets is optional, though PAC will choose three of them to attend as a team and highly encourages everyone to participate. At invitational meets swimmers choose the strokes they wish to swim and pay a fee of $4.00 for each race. It is usually a fun time and an additional opportunity to decrease your PB for attendance at champs. Medals, ribbons, and prizes are often given to heat and event winners.

9 Championships- DUAL-MEET - The four divisions of the league, North, South, East, and West, compete against one another for the championship title. DIVISIONAL CHAMPS- At the end of the season every swimmer is invited to participate in B champs, a divisional championship meet. Swimmers are able to choose up to three strokes to swim at B Champs. Coaches may choose to place the swimmer in a relay. Swimmers are not allowed to swim League Champ qualifying strokes at Divisional Champs. They are placed in heats according to their PB times assuring a competitive race. Awards are given to heat winners and event winners. LEAGUE CHAMPS- At the end of the season the top 18 swimmers (plus 2 alternatives) in the league for each age group and event will be notified and invited to swim at a championship meet held at LaSalle University. Boy s and Girl s champs are held the same day at different times. Top 18 times are tracked and posted on the SAL web-site throughout the season. Clinics- There are a few clinics offered in the area during the swim season. These clinics focus on stroke and turn techniques and are a great way to polish performance and meet swimmers from other clubs. Available clinics will be posted on the PAC web site.

10 SWIM MEET All swimmers are expected to arrive 15 minutes prior to the warm up time posted for the team. Do not be late for a swim meet! Your teammates and coaches are relying on you to show up on time. It takes the coaches hours to put together the line-up for a meet and when a swimmer does not show it means an empty lane that someone else could have filled. Missing a meet without advance notice will result in that swimmer not participating in the following week s meet. It is that important. At the meet you will see many people on deck. These are the volunteers working to run the meet, coaches, and swimmers. NO ONE else should be on the pool deck! It gets crowded enough with all who are necessary to run the meet. Boys and Girls meets are held at separate locations and usually at the same or near same time. All races begin with the youngest age group first and move up the age groups consecutively. The meet begins with the medley relay and moves on to fly, breast, back, IM, free, and ends with the freestyle relay. These are called events and each is given a number making it easier for a swimmer to calculate when his/her next race is. The races are posted at the beginning of each meet. Each swimmer will be assigned 2-4 races per meet. They will be assigned an event, heat and lane for each race. It is very important they know this information. Many of the younger children find it helpful for their parents to write their event, heat, and lane number on their arms with a sharpie pen at the beginning of the meet so they don t have to memorize all the information. Appropriate safety behavior is expected on deck. Remember NO RUNNING! Also, proper etiquette is for quiet on the starts. Early dismissal from a swim meet will be allowed only with a note from a parent. It is very important for all members of the team to stay in their team suit and on deck until the last race is over and the team cheer is conducted. Shaking hands with the opposing

11 team is the final act of the meet and signals dismissal for swimmers. LOCKER ROOM- Exemplary behavior at all times in the locker room is the expectation for all PAC swimmers. Use and exit the locker room in a timely manner. OFFICIALS- There are many people needed to run a swim meet smoothly. Each family will be asked to volunteer to fill these positions throughout the swim season. A minimum of 4 swim meet shifts are required to earn back the $ volunteer check submitted at the start of the season. Remember, the team doesn t want your money they need your help! Please fulfill your volunteer requirement so swim meets are not in jeopardy of being cancelled. Meets cannot be run with out the necessary number of volunteers. Volunteer sign up is offered at registration and on-line. An official s meeting is held just prior to every meet. Set up crew- sets up area for meet. This includes placing lane lines and flags, setting up computer table and chairs, and arranging chairs for ready bench area. Clean up crew- Clean up after a meet entails clearing lane lines and flags, taking down computer tables and chairs, removing ready bench area, and clearing pool area of trash. Snack stand- set up and run snack stand during the meet. *Each family is asked to donate something to the snack stand at each home meet. This is an important way for the team to raise funds. Snack stand item suggestions are usually posted on the website before each home meet.

12 50/50 raffle- Sell 50/50 raffle tickets. *Drawing usually held after back stroke events. Winner receives 50% of the money collected. Announcer- Announces the start of the meet, events, heats, results, and any other pertinent information necessary. Starter- Runs timer s meeting, directs swimmers to step up and take their mark at the start of each race, and sounds the start buzzer. Timers- Times the races with stopwatches, operates plunger for touch pads, records times, and hands off to runners. Three timers needed per lane. This position calls for the most number of volunteers and is a very easy position for a new volunteer to learn. It also affords you the best view of the swimmers. Head Timer- Supervises timers, assigns lanes, and distributes stopwatches and clipboards. Runner- Picks up finish judge slips and.time slips from each lane after each heat of an event and delivers to timing judge. Stroke and Turn Judge- Monitors swimmers for correct stroke and turn execution. Person responsible for disqualifying (DQ) swimmers for improper technique. This position requires attending a clinic to learn the necessary information. Clinics will be announced on the web-site at the beginning of the season. Finish Judge- Monitors lanes for correct sequence of finishes, records them and hands off to runner.

13 Part II- Instructional info TIPS FROM THE COACHES- Freestyle No breathing off of your start, head down, eyes forward Stretch your arms out as far as you can Rotate your shoulders Breathe every 3rd stroke Finish hard...no breathing into the wall!!! Backstroke Your start is key: Feet placement- Get your feet set immediately. The Pull Up- Do not pull your head all the way up to the block so that your feet slip down the wall. Pull your head towards the block but allow your legs to keep a 90 degree angle at the knees. This allows your to be off your feet and spreads out across the body. The take off- When the beeper goes, push the hands off the block, throw your head back, and start your dolphin kick. (From Clay Brit, Swimming World) Streamline off every start and every turn Dolphin kick off of every start and every turn Thumb out, pinky in on every stroke Know your stroke count going in to the turn so you can flip over and get one stroke on your stomach without gliding.

14 Butterfly Your arms pull at the same time in an S shaped pull. Dolphin kick (freestyle kick with both feet together). Lift your head out as your arms complete the pull to breath, then exhale as your head is in the water. Keep your fingers together while you swim. Two handed turn (no flip turn allowed). Dolphin kick off of your start and turn while you hold a tight streamline. Breaststroke IM A strong pullout is the key to the beginning of breaststroke whether it is off the start or off the wall. Kick your legs like a frog, do not bring them out of the water. Keep your head down and steady, no bobble head, and no looking at the people next to you. Arms should act like 2 scoopers...push the water out and push it up and out. Always touch the wall with 2 hands!! Order: "Fly, back, breast, free I am a swimmer look at me" Fly to back. Make sure you touch with 2 hands Back to breaststroke...do not flip onto your back!!! Finish backstroke into the wall and go into breaststroke Breaststroke to freestyle...2 hand touch going from breaststroke to freestyle Freestyle is all out...it is the last stroke, give it all you have left!

15 SWIMMING GLOSSARY- DRY LAND- Not all swim practice is in the water. A very important part is DRY LAND, which refers to the stretching and conditioning that takes place on deck prior to in-water practice. Do not be late for dry land! Arrive 15 minutes prior to practice start time to change in locker room and be on deck. AGE GROUPS- Swimmers are assigned an age group to compete in according to their age as of October 31. Groups are arranged as 8&under, 10&under, 12&under, 14&under, and opens (15 and up). To swim up means to swim in an age group higher than your qualifying age. This rarely happens and usually only in a relay. 25/50/100- A lap of a pool is 25 yards. A 50 then would be up and back, or 2 laps. There are no meter pools, which require calculations to determine times, in PAC s (North) district. 8 & under swim all 25s. All other age groups swim 50s or 100s HEAT Refers to the number of races taking place for the age group and stroke. The first heat of each race is the official heat, or the race that earns points for the team Swimmers have the opportunity in every heat to decrease their time or personal best. DQ- Disqualified. Usually due to a stroke violation as determined by the stroke and turn judge. FALSE START- A swimmer leaves, or leans to leave, the block before the official strobe/signal. Swimmers will be asked to step down while the swimmer leaves the water and mounts the block again. No penalty.

16 STROKES- Fly-butterfly stroke Back-backstroke Breast- breaststroke Free- freestyle IM-individual medley (all four strokes) either 100 yard or 200 yard Relay- 4 swimmers compete as a team, each swimming one leg of a race (either a 100 or 200 yard race depending on their age group). In a medley relay each swimmer swims a different stroke and in a free relay all swimmers swim freestyle. TIME TRIALS- Time trials are held at the beginning of each season to determine base line times for all swimmers in each stroke. Relays and Individual Medleys are excluded. Time Trials are MANDATORY and are often run by the club as a regular meet with the swim team broken up into green vs. white. Knowing your best time for each stroke (personal best or PB) is very important in swimming. It motivates you to do your best and gives you a tool for measuring your progress. Click on the swimmers times link on the team website to keep track and use the time tracker in this handbook to keep up to date on your progress for each stroke. Event ranking is also available on the team website.

17 Part III- Diving 101 AGE GROUPS- 11& under, 12 to 14, and 15 & over 11 & under- For this age group there will be 3 dives per meet with one of those dives being the required dive. The required dive would be either a front dive (101) or a back dive (201). 12 to 14- This age group will complete 4 dives per meet with one of those dives being the required dive. The required dive would be a front dive (101), back dive (201), or an inward dive (401). 15 & over- This age group will complete 5 dives per meet with one of those dives being the required dive. The required dive would be a front dive (101), back dive (201), inward dive (401), or a reverse dive (301). DIVING MEETS- Diving meets are combined boys and girls, and are held at the pool hosting the girls swim meet. Since pool time is often limited, the dive meets are held on the Friday night before the swim meet. SCORING- There are 5 judges who score the dive in ½ point increments up to a score of 10. The highest and lowest judge s scores are discarded. The middle 3 scores are added together. The sum is then multiplied by the DD (Degree of Difficulty) associated with the performed dive.

18 TIME TRACKER Name MEET M. RELAY Time Trials North Penn Hatboro Horsham SW Fall Fun Fest (I) Central Bucks East Central Bucks SW Central Bucks Holiday Classic (I) Souderton Conference Dual Meet Championships Centennial Aquatic Club Odd Age (I) League Dual Meet Finals Pennsbury Splash (I) Last Chance Meet (I) Divisional B Champs SAL A Champs FREE FLY BREAST

19 TIME TRACKER MEET BACK IM FREE F. RELAY Time Trials North Penn Hatboro Horsham SW Fall Fun Fest (I) Central Bucks East Central Bucks SW Central Bucks Holiday Classic (I) Souderton Conference Dual Meet Championships Centennial Aquatic Club Odd Age (I) League Dual Meet Finals Pennsbury Splash (I) Last Chance Meet (I) Divisional B Champs SAL A Champs

20 POOL DIRECTIONS Participating schools and pool directions (from PHS) NORTH DIVISION CENTRAL BUCKS EAST- CENTRAL BUCKS HS 2804 Holicong Rd. Doylestown, PA Head northeast on N 5th St toward Buck Dr Turn right at Dublin Pike/PA-313/Rte-313 Continue to follow PA-313 Turn left at Ferry Rd Turn right at Durham Rd./PA-413 Turn left at Holicong Rd. CENTRAL BUCKS SOUTH WEST - CBSW HIGH SCHOOL 1100 Folly Rd. (between Bristol Rd. and Pickertown Rd.) Warrington, PA Head southwest on N 5th St toward Blooming Glen Rd. Turn left at W Walnut St Turn left at E Main St Turn right at S Baringer Ave/PA-152/Rte-152 Continue to follow PA-152/Rte-152 Turn right at Hilltown Pike/PA-152 Turn left at N Limekiln Pike/PA-152 Turn left at E Butler Ave/US-202 Turn right at Bristol Rd Turn right at Folly Rd

21 HATBORO HORSHAM - SIMMONS ELEMENTARY 411 Babylon Rd. Horsham, PA Head southwest on N 5th St toward Blooming Glen Rd Take the 1st right onto W Blooming Glen Dr Take the 3rd left onto PA-563/N Ridge Rd Turn left at Lawn Ave Turn right to merge onto PA-309 S toward Montgomeryville Slight left at Horsham Rd/PA-463 Turn right at Babylon Rd NORTH PENN - NORTH PENN HIGH SCHOOL 1340 Valley Forge Rd. Lansdale, PA Head southwest on N 5th St toward Blooming Glen Rd Turn right at W Blooming Glen Dr Turn left at PA-563/N Ridge Rd Turn left at Lawn Ave Turn right to merge onto PA-309 S toward Montgomeryville Turn right at Unionville Pike Continue on Union St Slight left at Market St Turn right at E Broad St Continue on Forty Foot Rd/PA-463 Continue to follow Forty Foot Rd Turn left at Allentown Rd Turn right at PA-363/S Valley Forge Rd

22 PENNRIDGE - PENNRIDGE HS 1228 N. 5 th Street Perkasie, PA SOUDERTON-SOUDERTON HS 625 Lower Rd. Souderton, PA Take Blooming Glenn Rd. to Ridge Rd. PA-563 Turn L on Ridge Rd. Turn L on Lawn Ave. Turn R to merge on PA-309 S Take PA 113 exit toward Souderton Turn R at PA 113 S/W Main St. Souderton Rd. Continue on to W. Broad St. Turn R at Godshall Rd. Take 1 st L onto Lower Rd.

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