Lake City High School Swimming 2014

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Emily Kennedy
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1 Lake City High School Swimming 2014 Coaches: Andrew Snyders: , Jonathan Siegler , Bob Wood: , Team Manager/Team Moms : Lori Penney (Team Mom): , penney@imaxmail.net,lorimpenney5@gmail.com Kristin Mitchell (Team Mom): , mitchkd.24@gmail.com Mia Portue (Apparel): Shari Lyon (Apparel): ,sharilyon@yahoo.com Tamara Maryon (TYR order/banquet): Maryon6@frontier.com Thank you to the parents who are willing to help. We can always use more help, so let us know if you are interested in getting involved! Practices will be in the evening, to be announced at a later date when the contract has been signed with the Kroc Center: Please BE ON TIME!! Last years schedule was Tuesday-Friday 7:30-9:30 pm and Saturday/Sunday 10:30 am-12:30 pm (this year will probably be similar). Pre-season practice will start August 11th: The team meets at the Kroc patio just beyond the Kroc lobby for yoga (half hour) followed by 1 ½ hours of swimming. The coaches expect all swimmers to attend yoga. UPCOMING IMPORTANT DATES: Sunday, May 25th, CDA Marathon, voluteering at a water station Saturday, June 14th, 9:00-12:00 Carwash at CARWASH PLAZA (Kathleen and Ramsey) Saturday, July 12 th, 9:00-12:00 Carwash at CARWASH PLAZA Monday, August 4th, Swim Team sign ups from 5:30-7pm at Bluegrass Park Tuesday, August 5th, Papa Murphy's Fundraiser at the Hayden store Monday, August 11 th First Day of Pre-Season Practice Thursday, August 21st--Picture Day at LCHS at 10:40am The first meet is usually the first Saturday after school starts. We will get the meet schedule to you as soon as we have it. We communicate to the team by . Please check your regularly for new information throughout the summer and swim season.

2 WELCOME to LCHS swimming!! Most frequently asked questions by new swimmers: To join the team do I already have to be a good swimmer? The answer is no, you don t need to be able to swim at all. We will teach you how to swim competitively. You must come with a positive attitude, willingness to learn, and be willing to work hard. What is the cost? Mandatory Fees to be paid in August: Regular season practice and meet fees: $130.Check to be made out to LCHS Swim team. Your team t-shirt will be included in the $130 pool fee this year. Team cap: $12 for the stronger silicone cap.. Transportation fee: $25 (to be paid at the LCHS office--checks made out to LCHS) ASB card fee: $40 This is required even if you go to a different school or are home-schooled. You will need to go to the school to pay this fee at the office, Karen Garrett, August 15th or 18th 9-12 or 3-6pm.. Checks made out to LCHS. LCHS students will pay the transportation fee and ASB fee at registration. Team T-shirt: This will be included in your pool fee. Additional optional fees: Team suits: Female $42, Male $30. (Price may increase by a few dollars from last year.) If you do not buy a team suit, you are required to buy another comparable competitive suit in team or neutral colors, preferably navy blue. You may wear last year s team suit. It is good quality and should last several years if only worn during high school swim season. Other apparel: A Sweatshirt will be available to order in August. TYR Jackets: $56. ( This is last years price and it might increase this year.) These are great quality jackets that will last all 4 years. Please contact Tamara if you would like to order a jacket. Why such a high cost? Swimming is a financially unsupported sport at LCHS and most of Idaho. The team has to pay its own bills: meet fees, pool rentals, and coaches salaries, etc. Any overage is covered by fund-raisers run by the team parents. Scholarships may be available for those who cannot afford the fees. If a scholarship is a consideration we have an application for scholarship we can give you. Please talk with a coach or Lori if you need a scholarship application.

3 I m going to be on vacation until Labor Day, can I still join the team? Yes, pre-season is a great start, but the first official day of practice is the first day of school. What do we need to bring to every practice? Bring a swimsuit, goggles, filled water bottle, towel, shorts (or sweats), t-shirt, and running shoes. Also, if you have a workout mat, bring it. If not, bring a towel you can put on the deck Swimsuits: Although you can wear the team suit to practice, some prefer to buy a cheap practice suit (Big 5, or are good places to look). Don t buy a swimsuit that is too large, a good snug fit works best. Rinse your suit in cool water (no detergent) and hang to dry immediately after each practice and it will last much longer. Women: We suggest a good one-piece suit rather than two-piece. Get a suit with adequate coverage and support. Suits cut low in the front are not suggested. Remember, you will be practicing starting off of the diving blocks. Make sure the front straps do not cut into your shoulders. Men: A jammer or regular speedo are fine (jammers are long-cut speedos that come down to a few inches above the knee). If you buy a black jammer, this can work as the team suit. Baggy suits are not okay, as they slow you down too much. Goggles: Low-volume with two straps in the back and a soft rubber gasket around the eyes are good. Goggles with black foam rubber around the eye are not suggested. Swedish goggles are fine, don t leak and are cheap, although they take some getting used to because they have no gasket at all. Mark your equipment: Take a felt tip marker and put your name or initials on your goggle straps and on the label on the inside of your suit, towels, fins, etc. BE ON TIME and ready to swim at the scheduled time. Did we say, Be On Time? Carpooling: This is encouraged. Those of you who will have trouble getting to or from practice use the team roster and contact swimmers (parents) who live in your area to arrange rides. The team roster will be ed to you. Lettering requirements: Minimum of four practices per week, attendance at all swim meets (exceptions will be granted on an individual basis but need to be cleared in advance with the coaches). CAST swimmers: one LCHS practice per week is mandatory in order to letter. Minimum C grade in all classes. A good work ethic, team spirit, and supporting your fellow team members are required to letter. Attendance and participation at the District Championship Meet is mandatory. You do not need to qualify for State to letter. A positive evaluation from the coaching staff is required to letter. Physical: All athletes must have a physical as a Freshmen and Juniors OR their first year of sports. Forms will be given out and must be completed prior to practice. All athletes need to fill out the health history form and consent form.

4 FUELING FOR SWIMMING SUCCESS! Eat dinner before you come to every practice! You WILL need the energy. BREAKFAST Eat hot cereals like oatmeal or oat bran Select whole-grain or high fiber cereals Eat breads, including muffins, biscuits and bagels Try skim or low-fat milk Choose fruit, including fresh, canned, dried and 100% fruit juices Drink hot beverages such as hot chocolate and apple cider Eat pancakes, waffles and French toast, whole grain if possible Choose eggs up to two or three times a week Choose fat-free toppings like syrups and jams instead of butter N T Eat sausage, ham or bacon more than once or twice weekly Choose eggs every day Choose sugary cereals Choose fast food breakfast sandwiches and fat laden croissants every day Use too much margarine or butter Eat doughnuts or pastries daily SKIP BREAKFAST LUNCH Pack a lunch when possible Choose whole grain breads Choose lean meats like turkey over salami or bologna Use mustard and ketchup as condiments Choose a hamburger over hot dogs Choose a baked potato over French fries Eat pasta as much as you like, but choose tomato sauces rather than cream sauces Try pizzas without fatty meat toppings (Ex. Pepperoni, sausage, or beef) Eat hearty soups and stews N'T Eat fast food meals too frequently Eat fried foods like French fries or fish n' chips too frequently Overuse condiments like mayonnaise or salad dressings Eat fatty and salty luncheon meats too often. (Ex. Salami, boloney, or hot dogs) Skip lunch Choose prepared salads containing excessive mayonnaise or salad dressing

5 DINNER Eat pasta dishes Choose vegetables and lean meat Try Chinese food with rice and fresh vegetables Select broiled or poached fish often Trim visible fat from meats and remove skin from poultry Have soups, salads, vegetables, fruits, and yogurts Eat as much bread as you like Include potatoes, rice, and beans when possible Use margarine and butter sparingly N'T Choose deep fried meals more than twice a week. Eat high-fat meals like hot dogs or sausages in excess. Choose meals with heavy cream sauces or gravies. Have high-fat desserts (cakes, ice creams, and pies) every evening. SNACKS AND BEVERAGES Pack nutritious snacks like fruit, raisins, and sports bars Have rolls, muffins and breads when you get a break Snack on popcorn, pretzels and breadsticks Drink eight to ten glasses of fluids each day Drink non-fat or low-fat milk Drink fruit juices, sparkling waters and plain water Drink hot ciders, soups and hot chocolate N'T Count on potato chips or tortilla chips as good snacks Eat donuts, cupcakes or cream-filled pastries to satisfy hunger Eat ice cream, cakes or candies in excess Drink too many soft drinks, especially energy drinks like Monster or Red Bull AFTER PRACTICE ALWAYS eat a light healthy snack, including non-caffeinated drink, within one hour of the end of practice.

Nutritional Information for High School Menus

Nutritional Information for High School Menus W1D1 Breakfast CHICKEN AND BISCUIT 1 each 340.0 17.0 0.0 0.0 3.6 2.5 40.0 16.0 7.0 32.0 2.0 25.0 1000.0 0.0 W1D1 Breakfast SAUSAGE & BISCUIT 1 SAUSAGE-BISCUIT 370.0 13.0 0.0 0.0 3.6 2.2 20.0 24.0 11.0