Dear Fairview Swimming and Diving Parents and Athletes

2012

Fairview High School Girls’ Swimming and Diving

Parent/Athlete Handbook

Success is always temporary. When all is said and done, the only thing you'll have left is your character" - Vince Gill

September 13, 2012 Table of Contents

Overview...... 3 Team Goals...... 5 Team Values...... 6 Coaching Staff...... 7 Frequently Asked Questions...... 8 Background Information...... 10 Practice Schedule...... 13 Tentative Meet Schedule...... 14 Directions to Away Meets...... 15 Meet Information...... 16 Lettering Guidelines...... 24 High Character Athlete Profile...... 27 Training Philosophy...... 31 Training Library...... 36 Team Cheers...... 37 Volunteer Job Needs...... 40

2 Dear Fairview Swimming and Diving Parents and Athletes:

The purpose of this handbook is to provide useful information as you prepare for the 2012-2013 swimming and diving season. As further questions arise, please feel free to email or call us and we will be happy to answer your questions. The 2012-2013 captains have set high athletic and academic goals for the team. The following are a few news items that occurred over the summer and a few thoughts about the upcoming season with an emphasis on new directions and news items.

• New Coaches: We are excited that Stacey Tobey will be joining the swim coaching staff. Stacey swam free, fly and IM for DI University of Utah. She served as an assistant coach for 9 years at University of Utah and 10 years at University of Denver. Stacey has been a team member of successful swims of the English Channel and Manhattan Island. She has three children. A new dive coach will be hired soon.

• Florida Training Trip: We will be taking a competition & training trip to the Florida Keys from Thursday, November 15, until Thursday, November 22. The primary goals of the trip are competing and training in a beautiful outdoor facility, team building, cultural enrichment and fun. Athletes who do not attend the trip will have regularly scheduled practice, both swimming and diving, in Boulder. Forty-five athletes are currently planning to attend. We would especially like to encourage more divers to attend as the divers in Florida will be coached by Joe Greenwell, a top diving coaches.

• All American: Congratulations to Abbie Houck who achieved 2011-2012 Swimming All American Status from the National Interscholastic Swim Coaches Association (NISCA) in the 200 and 500 freestyle events. Also earning NISCA All American Status was the 200 medley relay comprised of Julia Box, Kourtney Fosse, Berkley Gamble and Zoe Verhoeven.

• Olympic Trials: Abbie Houck participated in the US Olympic Trials this summer in Omaha in the 400 meter freestyle event.

• National Dual Meet Ranking: With respect to the 2011-2012 NISCA National Dual Meet Rankings which were released in June, Fairview placed 27th among all girls’ programs in the nation.

• Graduating Scholar Athletes: Congratulations to our four graduating seniors who earned the Academic All American designation from the National Interscholastic Swim Coaches Association(NISCA) : Lindsey Fano, Rose Irwin, Erika Petroy, and Julia Ting. Fairview continues to lead the state in the number of girl swimmers who attain this award.

• Speedo Western Sectionals: Competing at the Western Sectionals Long Course Championships in Mount Hood, Oregon were Julia Box, Sandra Freeman, Abbie Houck, Katherine Kuhn, Michaela Mullison and Lacey Smith

• Western Zones: Swimming at the Western Zones Age Group Championships in Grand Junction in August were Sandra Freeman, Jessie Li, Michaela Mullison, and Adee Weller

• State Meet: Adee Weller was state champion in the 13-14 400m free event held in July at the Air Force Academy. Other Fairview finalists include Lauren Adler, Sidney Andrew, Taylor Bissert, Hadley Dorn, Hannah Frick, Jessie Li, and Caitlin Reck.

3 • BVSSL Championships: Top finishers in the high point competition include 15-18’s: Zoe Verhoeven (1st), Lindsey Fano (2nd), Kyla Dickerson (4th), and Lizzy Dresselhaus (6th); and 13-14’s: Logan Tidstrom (2nd) and Sierra Szeto (3rd). Championship finalists include: Quinn Adams, Rachel Conway, Greta Dunn, Brooklyn Fano, Victoria Felton, Gabi Hamm, Maggie Hearn, Maddie Kasic, Kiana Junior, Ellie Lupo, Ingrid Peterson, Jackie Reed, Kayla Steinmetz, Aza Verhoeven, Cassidy Waldrip, and Chandler Webster.

• Swimming in College: Best wishes to our 2012 graduates whom plan to swim in college: Kourtney Fosse (U of Wisconsin), Mary Scraggs (St Cloud University) and Lindsey Fano (John Carroll University) as well as to Berkley Gamble who will play soccer at the University of Washington.

• Financial Support: We continue to have financial needs to support the team. BVSD budgets are tight. Our philosophy continues to be that Fairview girls are too busy with academics and activities to go door-to-door selling products. This year our budgeted needs are approximately $8,000.Therefore, we ask parents who are able to please make a donation of $150 by writing a check to FHS with Girls’ Swimming Donation in the memo and sending it to Nancy Reck, 3810 SpringValley Road, Boulder, CO 80304. Any donation would be much appreciated.

• Parent Volunteers Needed: We need to have parent volunteers for a variety of tasks in connection with home meets, travel meets, and social events, please see pages 47-49 for volunteer opportunities.

• Fairview Summer Swim Camp: This past summer we continued the Fairview Swim Camp for boys and girls ages 12-17. The camp featured four sessions per week for a seven week period at the South Boulder Rec. Center. Forty-five athletes participated in the camp. Special thanks to our coaches, Franny Bentley, Maggie Best and Lucy Bollinger for their hard work.

Go Knights!

4 2012-2013 FHS Girls’ Swimming & Diving Team Goals

1. Have 21 girls qualify for the Colorado State Championship.

2. See that 75% of the team makes the Honor Roll (3.75 cumulative weighted GPA). 3. Achieve a top-3finish at State. With respect to the eight individual swimming races at State, have 29 individual entrants in preliminaries. 4. Win the Boulder County Meet. Have 15 swimmers place individually who have not placed before. 5. Have seven seniors become NISCA Academic All-Americans. 6. Achieve 30 positions on the Fairview All-Time List. 7. Enable 70% of our athletes to achieve personal best times at the Front Range League Championships. 8. Get a top three finish at the League Championships. 9. Have at least one diver qualify for State. 10. Have 25% of the divers achieve a State Dive List, including the requirement of DD. 11. Have all divers establish a full 6 Dive List from each category (forward, backward, reverse, inward, and twist).

12. Have each swimmer and diver come away from this experience with a feeling of accomplishment. 13. Have a team gathering at least once a month 14. Have fun!

5 Team Values

“…leadership is valuable to the team’s success and to the process of maintaining our tradition of excellence…. student/athletes have much to learn about themselves and about life through the sport of swimming.”

-Don & Ron Heidary, Orinda Aquatics 2012

Life • Be a person of integrity • Make a difference • Be healthy & happy

Athlete/Team • Be a role model • Be a great teammate • Train with purpose

Swimming • Set training goals • Technique goals • Time goals

6 Coaching Staff Franny Bentley [email protected] Franny grew up in Southern California where she swam varsity for Southern Section-CIF Division 1 champion’s Irvine High School. She graduated from the University of California at Santa Barbara in 2002 with a B.S. in Physiology, a minor in Athletic Coaching with an emphasis in swimming. She coached from 2001-2003 at Dos Pueblos High School, where the boys team swam to a CIF-SS Division 1 Championship in 2003. Franny spent a year at Indiana University studying in the Kinesiology Department and completing research for the Counsilman Center for the Science of Swimming. She completed her master’s degree in Integrative Physiology at CU-Boulder in 2006 and now teaches Human Physiology at CU, is on a science education grant and works for a corporate health and wellness business in Broomfield.

Amy Brophy Webb [email protected] Amy swam in the BVSSL for 11 years with Mesa Swim Team. As a student she competed for Niwot High School where she was co-captain and also lettered. Amy has 18 summers of coaching experience with the BVSSL with both the Flyers and Mesa Swim Teams. She is currently the Co-Head Coach at Mesa Swim Team. While coaching for Boulder Aquatic Masters and teaching swimming lessons to all ages through the Colorado Athletic Club, she continues as an assistant coach for both the FHS Girls’ and Boys’ teams; having done this for several years. She is currently attending Metro State College of Denver pursuing a degree in Human Performance and Sport with a minor in psychology.

Diving Coach: To be announced

Bob Smartt 303-448-0516 [email protected], At the University of Chicago, Bob was the swim team captain and a record holder in six events. In 2008 he was inducted into the University of Chicago Athletics Hall of Fame. He earned his MBA degree from Stanford University and worked for sixteen years in municipal investment banking for Goldman, Sachs & Co. In 1987 Bob swam the English Channel in 10 hours and 11 minutes. He placed 13th in his age group at the 1996 World Triathlon Championships. In twelve years of coaching the Fairview Girls, his teams have had the following record at the State Championships: first-once; second-six times; third-twice; fourth-twice and sixth-once. Bob has been chosen three times as the Colorado High School Swim Coach of the Year. His athletes have earned 54 NISCA All American designations (38 individual and 16 relay).

Stacey Tobey [email protected] Stacey started competing at age seven. She held all of her high school records at Taylorsville High School in Utah, where she was team captain. She swam at the University of Utah where she was a championship finalist in the High Country Athletic Conference and the Western Athletic Conference. Stacey graduated with a B.S. in Exercise and Sport Science. She coached the Men's & Women's varsity teams at the University of Utah from 1991-2000. She then moved to Denver where she coached the Men's & Women's varsity teams at the University of Denver from 2000-2011. She is currently coaching with the Boulder Aquatic Masters. Stacey completed the English Channel with a relay in 2010 and helped her team win their division in the Manhattan Island Marathon relay this past summer. She and her husband John have three children.

7 Frequently Asked Questions?

• How does an athlete get registered for the Swimming? Forms are available in the school from the Athletic Secretary, Adriana Torres (720 561-5327) or can be download them from the District website http://www.bvsd.org/employees/AthleticsActivities/High%20School %20Athletic%20Forms%20%20Information/12-13%20HS%20Athletic%20Registration.pdf

Completed forms, evidence of a physical and the participation fee are to be delivered to the Athletic Secretary before an athlete may participate. Forms for Winter Sports will be accepted starting Wednesday October 24- 26 and November 5-8, 2012

• How does the bus work to away meets? What about meals? What is the timing for the meet and the buses return? Due to BVSD budget cuts, Buses will be provided to certain away meets. A bus/transport schedule will be emailed when the League schedule is finalized. The buses leave from the senior parking lot. Usually to save time, return buses will not stop at a restaurant. However, post-meet food is usually available on the return bus.

• Are there separate JV and varsity teams? No, we have one team at Fairview. Most of our Front Range League dual meets will feature a varsity and a JV competition. Athletes can swim in both varsity and JV competitions at a given meet.

• How does an athlete earn a letter? The Lettering Guidelines are in this booklet.

• How do we order team suits and other apparel? The team swimsuit try-on will be held at 3:30PM on a date to be determined at South Boulder Rec. After that date, try-ons and suit purchases may be arranged directly with the appointed vendor. Additional apparel and team caps may be ordered through the team captains. Details will be forthcoming. A national high school rule mandates that suits and caps with other team logos not be worn in competition.

• What does an athlete need to bring to practice? Swimsuit, 2 caps, 2 pair of goggles, a water bottle. A pair of short bladed fins, such as Zoomers, would be helpful especially for butterfly swimmers.

• What is the plan for the intensity of practices? It will ramp gradually during the preseason and the regular season. For longer training sets, three different intervals are usually available.

• How many events will an athlete swim in a meet? Normally, between two and four.

• How are athletes chosen to fill events at a meet? On the Monday of a dual meet week, a signup sheet will be posted at South where athletes indicate whether they will be swimming that week and what individual events they would prefer. The coaches take this information and make specific race decisions based upon speed, practice attendance, attitude and the needs of the team. The signups for the Fairview Invitational, the Colorado Invitational, the Boulder County Invitational, the Front Range League Meet and State are usually posted two weeks in advance.

• In which meets will my daughter compete? Athletes in good standing are permitted to swim in all meets. However, the Colorado Invitational and the State Meet have strict qualifying times and the State Meet has a team limit of four entries in individual events and one entry in relay events.

• How does a swimmer qualify for State and for the Colorado Invitational? State Meet qualifying times must be achieved in a high school meet during the current season. Colorado Invitational standards may be met in prior high school, USS or summer league competition.

• How does the team select individual event and relay entries for State? The state entry is primarily based upon the coaches’ assessment of the lineup that will achieve the most points at State. See fuller description herein.

• What is the 5 Practice Rule? The Colorado High School Activities Association requires that athletes practice 5 days with their team before being permitted to compete.

• What are the attendance expectations for social events? These events are optional.

•What are the primary modes of communication? Susanne Metzler keeps the swimming and diving email list. You will receive emails from us via [email protected]. The diving squad keeps a diving-only list. Meet signup sheets are available at South for swimmers. Swim coaches are available after practices at South and via email and telephone. The Seahorse, a team newsletter, will begin delivery by email after the first meet, and will be posted on the website at https://www.fairviewhs.org/sites/girl-s-swim. This year we will use Sign-up Genius to coordinate parent volunteers for meets. Captain communication with the athletes will be handled through Facebook and via [email protected].

• Is the Fairview trainer available to swimmers and divers? Yes. Ric Maurer has office hours from approximately 2:30PM until after school depending on team commitments. His email [email protected]

• Florida trip: What training is available if I don’t go to Florida? Athletes who do not attend the trip will have regularly scheduled practice at South Boulder Rec. and at CU, both swimming and diving, in Boulder.

9 Background Information:

Required Paperwork: The required paperwork, evidence of physical and appropriate payment should be given to Adriana Torres (720 561-5327) in the athletic office (not to coaches!) http://www.bvsd.org/employees/AthleticsActivities/High%20School%20Athletic%20Forms %20%20Information/12-13%20HS%20Athletic%20Registration.pdf

Ms. Torres will be collecting paperwork on October 24- 26 and November 5-8, 2012. Ms Torres will give the athlete a green permission slip which is to be delivered to the head coach. Students who participated in a fall sport at Fairview will only have to resubmit an Emergency contact form and the Fairview Athletic cover letter; they should not have to show evidence of a physical (assuming their physical on file is current); they will need to make a payment for this winter sport. The athletic participation fee is $185 for a sport. Fees are aggregated on a family basis so that a family will pay no more than $405 per year (this cap includes families with both High and Middle School students). Fee scholarships are available for certain eligible athletes.

Practice Requirements: Six practices are offered each week. Athletes are expected to attend a minimum of five practices/week. Special arrangements are made for athletes doing two sports during the Winter and for USS athletes, who are expected to practice in total more than five times/week. State rules require that each student must attend practice five days with the team before competing. Athletes should make an effort to be on the pool deck 10 minutes before splash for stretching and instruction. Coaches must be informed in advance when an athlete expects to arrive late for practice or to leave early.

Team Swim Suits: Swimsuit fitting will be held at South Boulder Rec. Center at 3:30PM on a date to be announced. After that date, swimsuits will be available through the appointed vendor as posted on our website. Fairview does not pay for athletes’ swim suits. Scholarships are available for certain eligible athletes. With approval from the coaching staff, athletes need not wear team suits in certain high level championship meets. For example, at the State championships the team may be fitted with special suits. Athletes are encouraged not to wear the team suit for practice, a variety of older suits will work fine. Athletes are expected to have the following equipment at all practices and meets: two pair of properly fitting goggles, two swim caps and a water bottle prepared in advance.

Colorado High School Activities Association (CHSAA) Rules: USS and USD athletes who want to practice or compete with their club team during the high school swim season (November 9 to February 9) must have the prior approval of the Principal. Bob Smartt will prepare a mass submission to the principal for the USS athletes of whom he is aware. If you practice and/or compete with an outside group, it is your responsibility to get on Bob’s list or do a separate submission yourself. Certain academic standards must be maintained by the athlete in order to be eligible for high school sports. Adriana Torres, Fairview Athletic Secretary, serves as the clearinghouse for eligibility. No “school representative” shall recruit any student. School representative includes athletes, parents, family members of athletes, and alumni.

Awards: The standard for the Fairview Wall of Fame is to place among the top eight in an event at the state meet either individually, or on a relay team. At the end of season awards banquet a variety of awards will be presented, including letters and recognition of champions and record breakers. Academic awards are given to those who at the semester break have made the Fairview

10 Honor Roll (3.75 weighted GPA) and to those with Highest Academic Honors (4.5 weighted GPA). Eligible seniors are encouraged to apply for the NISCA Academic All American award.

Lettering Policy: The minimum standards for lettering are included in this booklet.

Cutting Policy: The coaching staff does not currently plan to cut any swimmers. However, athletes are encouraged to make a serious commitment to the Team and its practices. Drugs, Alcohol and Tobacco: Participation on the Fairview Swimming team is a privilege. Athletes sign a Boulder Valley School District Athletic Code and are expected to comply with its requirements. Specifically, the “use, possession, sale or exchange of alcohol, tobacco, or marijuana or other illegal drugs” is expressly prohibited. We take the athletes’ commitment to honor this prohibition seriously. Violations of the Code will result in significant disciplinary action.

Lockers Available Fairview swimmers or divers who want to store their swim bags in an athletic locker at school should visit with Ms. Nikki Dashiell, who has an office near the girls’ athletic locker room. Athletes should bring their own locks. Ms.Dashiell will show girls the correct area to choose a locker. She may be contacted at [email protected].

Certain High School Swimming Rules that differ from USS and/or the Summer League

• no jewelry (including earrings, navel rings or studs, watches, rings, bracelets). • no false starts (the swimmer is disqualified upon the first false start) • no contact with coaches on Sundays •scratching during a meet: if a swimmer misses an event for which he had been formally entered with the officials, then that swimmer is scratched for the remainder of the meet, including relay swims. If the swimmer and coach agree that the swimmer should not swim an event previously entered with the officials, the coach can notify the officials that a “declared false start” will take place, and the swimmer will be able to swim other events in the invitational meet • swimmers may not wear suits or caps of other high school teams or USS clubs. (Only team suits or generic suits are allowed e.g. No suits or caps that say RACE or BOULDER SWIMMING) • athletes must practice five days with their team before they are allowed to compete • an athlete must be enrolled in at least five academic courses and must not be failing more than one course • an athlete may not swim or dive with an open wound • athletes may be ejected from a meet by the officials for poor sportsmanship (e.g. no in-your- face behavior) • members of any high school sport may not practice or compete with a non-school group (e.g. USS team), without the prior approval of the high school principal • for the backstroke start (in the 100 backstroke event and the leadoff man on the 200 medley relay), swimmers must step into the water feet first, and prior to the command “take your mark’ must have both feet, including toes, beneath the surface. Backstrokers should not jump in with a large horizontal leap, but should slip in the pool next to the blocks.

New this year: • no dermal piercings

11 2012 Fairview Girls' Preseason Swimming Practice We will begin seven weeks of optional, preseason swim practice on Monday, September 24. The practices will concentrate on technique in all strokes and the intensity level will increase gradually during the seven weeks. Team swim suits are not necessary. This is an excellent introduction to swim team for novice swimmers. Swimmers who begin their swim training on the first official day of practice, Friday, November 9, will be facing a 4,200 yard practice in 120 minutes. Different rest intervals will be established for different abilities. 2011 PRESEASON PRACTICE SCHEDULE: Week of September 24: Monday through Friday - South Boulder Rec. Center: 3:45-5:15PM plus 20 minutes of dryland training afterwards. Monday, October 1 thru Thursday, November 8: Monday through Friday - South Boulder Rec. Center: 3:45-5:45PM plus 20 minutes of dryland training afterwards. Saturday practices at the CU Claire Small Pool: Begins, September 29th normal time: 11:00AM-1:00PM. On October 6 and October 27 the Claire Small Pool is booked so we will swim in the CU Carlson pool from 11-1. The Carlson Pool is directly south of the CU Student Rec.Center and the tennis courts. Changes may be necessary for CU home football games on Saturday September 29, October 11, November 3, November 17 and for a CU home club swim meet not yet scheduled. Teacher Work Day: We WILL swim on the teacher work day, Friday. Oct.12 Preseason Practice Fee: Unfortunately, due to the rising cost of pool rental and BVSD budget constraints, it will be necessary to charge for the preseason swim practice. Participants can pay $200 for the entire seven week program (40 practices) or $10 per practice on a drop-in basis. Checks should be made payable to Fairview High School and sent to Nancy Reck, 3810 Spring Valley Road, 80304. Drop-in athletes are encouraged to pay with one check at the end of the seven week period. Scholarships are available for financial need.

12 2012-2013 Practice Schedule

PRESEASON DRYLAND PRACTICE SCHEDULE: Week of September 10 : Preseason dryland training begins Monday, September 10 after school in the mat room. Week of September 24: Monday through Friday - South Boulder Rec. Center: 3:45-5:15PM plus 20 minutes of optional dryland training afterwards. Monday, October 1 thru Thursday, November 8: Monday through Friday - South Boulder Rec. Center: 3:45-5:45PM plus 20 minutes of optional dryland training afterwards. Saturday practices at the CU Claire Small Pool: Begins Saturday, September 29 normal time: 11:00AM-1:00PM. Changes may be necessary for CU home football games on Saturday September 29, October 11, November 3, November 17, and for a CU home club swim meet not yet scheduled. School Holiday: We WILL swim on the school holiday, Monday Nov. 12

Regular Season Swim Practice schedule Regular season practice begins Friday, November 9 Monday-Friday 3:45-5:45 @ South Boulder Rec. (dryland exercises for up to 30 minutes after swimming) Saturday: 11-1 @CU Student Rec. Center- Claire Small Pool (CU conflicts may require alternate practice times).

School Holidays: We will have practice on school holidays on: November 12, and on each day of Thanksgiving week except Thanksgiving Day. For Winter Break, we will swim December 22, 28, 29, 31& January 2, 3, 4, 5 and 7. We will practice on January 21.

We will not have practice during the CHSAA mandated blackout days of December 24 -December 27, and January 1.

Diving Practice schedule: CU Student Rec. Center contact Coach for specifics.

13 Tentative2012-2013 Swimming and Diving Meet Schedule Subject to Change: Finalized Schedule will be sent out at a later date! Date Start Meet Location Fr.10/19 4:20PM 3:45WU Timetrial South BldRc. Fr. 11/9 4:20PM 3:45WU Timetrial South BldRc. Fr.11/30 4:30PM 3:30WU Fairview Invite (no dive) South BldRc.

Th.12/6 4:15PM @Legacy VMAC 3:30WU Th.12/13 4:15PM @Fort Collins EPIC Pool- FC 3:30WU Sat. 8:30 Prelims 7:45WU Colorado Invitational VMAC 12/15 Dive 9:00 4:00 Final 3:25WU Th. 1/3 4:00 PM Boulder South BldRc. Sat. 1/5 9:00 AM 7:00 WU Mountain View Invite Mountain View HS Fr. 1/13 D: 3PM warm-up,5PM start Mustang Invitational VMAC on Fri. And Sat. 1/14 S: 7AM warm-up, 8AM Longmont Dual start on Sat. Fr. 1/18 4:15/Prelims Boulder County South Bld Rc. Warm-ups 2:30 Championships Sat.1/21 3:00/Finals South Rld Rc. Warm-ups 2:00 9:00AM Diving CU (diving) Th. 1/27 4 PM Monarch South BldRc Warm –ups 3:30 TBD Front Range Dive Invite TBD Fr. 2/3 4:00PM- S Prelim Front Range League VMAC Sat. 2/4 9AM- D Prelim Championships 2PM Finals S+D Fr. 2/10 TBD 5A State EPIC Pool- FC Sat. 2/11 TBD

Information regarding buses will be sent out upon confirmation of meet schedule

14 Directions To Away Meets:

Veterans’ Memorial Aquatics Center (VMAC Pool): SW Corner of 136th Avenue and Holly in Thornton opposite Horizon High School (5320 East 136th Ave, Thornton).

US-36 to Storage Tek Dr/ Interlocken Loop exit. Left at exit ramp on to S 96th Street/ Northwest Parkway. Stay on E-470 (toll road). Remain on E-470 crossing I-25 until exit (43) Colorado Blvd. At exit ramp turn right on to Colorado and left on to 136th Avenue. Pool will be on your right side.

Alternate directions to VMAC Pool: US-36 East to Superior exit. Left on McCaslin to Dillon Rd. Right on Dillon Rd. (it becomes 144th Avenue). Cross I- 25 continuing on 144th Avenue to Colorado Blvd. Right on Colorado heading south. Left on to 136th Ave. Aquatics Center is on the South (right) side; if you pass Holly you have gone too far.

Boulder High: North Boulder Rec. Center, 3170 Broadway Boulder.

Mountain View: 3500 Mountain Lion Drive, Loveland, 80537. Take I-25 North to Exit 257B (Highway 34). West to Boyd Lake Road, and South to School.

Epic: 1801 Riverside, Fort Collins. Take I-25 North to Prospect exit. West 2-3 miles to Riverside, and South 1 block to the pool.

15 Meet Information (Subject to change!)

Events: Most high school competitions are performed in 25 yard pools. The following is the order of high school events. This order of events will be followed in all meets except for the Fairview Invitational and the Front Range League Relay Meet: 1) 200 medley relay; 2) 200 freestyle; 3) 200 individual medley; 4) 50 freestyle; 5) 1 meter diving; 10- 15 minute swim warm-up; 6)100 butterfly; 7)100 freestyle; 8) 500 freestyle; 9) 200 freestyle relay; 10) 100 backstroke; 11) 100 breaststroke; and 12) 400 freestyle relay. In JV competitions, by prior agreement of the coaches, a 50 butterfly fly may be swum in place of a 100 butterfly and a 100 individual medley may be swum in place of a 200 individual medley.

Types of Meets: The Fairview team will swim in approximately five dual meets, two relay meets, and five invitational meets. Also, the diving team may choose to attend certain additional meets that focus upon diving. Coaches must be informed in advance if athletes will be unable to attend a meet. There will be a signup sheet posted on the wall at South before each meet for swimmers to communicate with the coaches as to whether they will be attending a given meet and as to what individual events they would like to swim.

Dual Meets against a single other team are usually scheduled with separate varsity and junior varsity competitions. Occasionally, a third meet, or sub-JV competition will be offered (e.g. the Boulder High meet). Separate scoring is kept for each competition. When competing in a six lane pool: scoring for relays is 8-4-2 and for individual events is 6-4-3-2-1 .The team is usually permitted to have three entries in each event. Athletes may swim in a maximum of two individual events and two relays or three relays and one individual event. Diving counts as one individual event. Every athlete who is in good standing (practice requirement and effort expended) will be allowed to swim in every dual meet Dual meets are usually scheduled for Thursdays at 4:00 PM. We will swim five dual meets this season: Monarch, Legacy, Fort Collins, Boulder and Loveland; venue and meet time to be confirmed.

Home Dual Meets For home dual meets, athletes should finish school and then hurry down to the pool for warm-up at South Boulder Rec.

Thursday, January 3 Fairview vs. Boulder Boulder High placed 11th at 5A state last year, returns nine state qualifiers and has one of the deepest teams in school history. This meet may be moved to the North Boulder Rec. Center to take advantage of the eight lane pool which allows 25% more splashes.

Thursday, January 24 th - Fairview vs. Monarch Monarch placed 20th at the 5A State Championships last year. Monarch has four returning state qualifiers and is led by Breast/IM swimmer Amanda Sanders. This meet will be an excellent opportunity for athletes to achieve state qualifying times in our fast pool at South.

16 Away Dual Meets: For away dual meets, the bus will usually leave Fairview at approx.2:10PM. Most away dual meets will have a warm-up time from 3:00-4:00 PM and the competition will begin at 4:00PM. Food, but not necessarily dinner, will be provided to the athletes on the return buses for the Fort Collins and Loveland meets. It is the coaches’ responsibility to give a list to the attendance office of all athletes who will be missing a portion of the school day due to away meets. It is the athletes’ responsibility to communicate in advance with the appropriate teachers, so that homework assignments are understood and tests can be rescheduled. Swimmers returning on the bus should be picked up in the front (senior) parking lot of FHS. Since the return time is variable, swimmers should use a cell phone to inform their parents of the approximate arrival time.

Fairview at Legacy This meet will be held at the fast VMAC pool on Thursday, December 6, Legacy placed 32nd at 5A state last year and has a young team with five returning state qualifiers

Fairview at Fort Collins This meet will be held at the EPIC pool in Fort Collins on Thursday, December 13, Fort Collins placed 32nd at 5A state last year and has five returning state qualifiers Invitational Meets:

The Fairview Invitational will be held at South on Friday, November 30. Each team will be able to enter three entries in each event. Fairview will enter three or more teams in the meet. Seven events will be four person relays and five events will be individual events. Entry times will be used to seed the swimmers so that the fastest six seeded swimmers or relays will be in the final heat of an event. Each individual will be allowed to swim in up to 4 events, of which no more than two can be individual events. No diving events will be available. — Order of Events: 1. 200 yard medley relay 2. 100 yard freestyle 3. 200 yard breaststroke relay (4 x 50) 4. 100 yard butterfly 5. 200 yard backstroke relay (4 x 50) 6. 50 yard freestyle 7. 4x 100 yard IM relay 8. 200 yard freestyle relay 9. 100 yard backstroke 10. 200 yard butterfly relay (4 x 50) 11. 100 yard breaststroke 12. 400 yard freestyle relay The Colorado Invitational is scheduled for Saturday, December 15 at the VMAC Pool. There are difficult qualifying times for this meet. (see the two page Invitation letter in this document). Athletes who have not achieved the qualifying times are not able to attend. Qualifying times for this meet may have been achieved in the current or prior years of high school competition, in BVSSL summer league, or in USS competition. This meet is a dry run for the state championships. 5A and 4A teams compete against each other at this meet, but have separate competitions at State. Approximately 70-85% of the best swimmers in the State attend this competition. . The composition of the relay team members may change from preliminaries to finals. The top 16 individuals and relays in each event qualify for finals.

17 Mountain View Invitational will be held Saturday, January 5 at the Mountain View Aquatic Center, 3500 Mountain Lion Drive in Loveland. We can enter an unlimited number of swimmers and divers in this meet. The only event with a qualifying time is 8:00 for the 500 free. Giving our divers more meets with 11 dives is our main reason for attending this meet. Last year a small number of our swimmers attended this meet. The meet is a timed finals format. The competition is expected to be intense as approximately 500 athletes may attend.

Mustang Invitational will be held Friday, January 11 (diving) and Saturday, January 12 (swimming) at the Veterans Memorial Aquatic Center Pool, 136th and Holly Streets, Thornton, 80602. We can enter an unlimited number of competitors in individual and relay events. No qualifying times are required. This is a timed finals meet with scoring for 16 places. A maximum of four athletes per team may score in individual events and one relay team will score. Divers will compete with 11 dives, a cut to 20 divers after 5 dives and a cut to 16 divers after 8 dives. Diving warm-up begins at 3PM on Friday and dive competition starts at 5PM. Swim warm-up begins at 7AM on Saturday and swim competition starts at 8AM. Last year Fairview placed third among the 19 teams entered.

As part of the Mustang Invitational meet, Loveland and Fairview will compile a virtual dual meet with the results from the Mustang Invitational used to complete a dual meet paper competition with a final score. This meet will be unofficial, but it will satisfy our league obligation to swim a dual meet with Loveland High.

Fairview will host The Boulder County Championships which will be held at South Boulder Rec. Center on Friday and Saturday, January 19 and 20 Swimming prelims are held on Friday. The 24 fastest individuals and 18 fastest relays in each event qualify for the swimming finals on Saturday afternoon. Diving will be held on Saturday morning at the CU diving well. All team members are expected to attend finals, whether you will be swimming or just cheering for your teammates. Under our lettering policy, placing in the finals in this meet qualifies athletes for a letter. This meet is fun and fast, a good opportunity to showcase the progress that the team has made and to qualify more individuals for State. Front Range League Championships will be held February 1 and 2 at the VMAC Pool, Swimming prelims are estimated to start at 4:15PM on Friday, diving prelims are expected to start at 9AM on Saturday, and finals for swimming and diving are estimated to begin at 2PM on Saturday. We will have a dedicated warm-up time for prelims which has not yet been established. An unlimited number of entries are allowed in individual events. Two relays are allowed in relay events, with the fastest relay only advancing to finals. There are no qualifying times. Finals are structured with 24 finalists. Only 4 swimmers from a team can qualify for finals. All members of the team are expected to attend the League Championships except for certain state qualifiers who will be focusing on the state championships.

Qualifying for the State Championships: In order to swim an individual event at the State Championships, the athlete must achieve the 5A time standard during the 2012- 2013 season in a high school meet. USS and practice swims don’t count. Relay leadoff swims in the 4 x 50 and 4 x 100 free relays do count so long as meet officials are informed and requisite timing is arranged. We are permitted only one relay entry in each of the three relay events at State. The coaching staff will designate 8 individuals for each relay event at State. The composition of the relay may change between prelims and finals. We are permitted a maximum of four entries in each individual event. Last year the team had more than four qualifiers in several events. In making the decision concerning which athletes will be allowed to swim at State if more than four qualify, the coaching staff will consider a number of factors including whether times where achieved

18 unshaven, when during the season the state qualifying time was achieved, whether an athlete has achieved more than one standard, and the likely order for relay swims. The ultimate calculation will involve the coaching staff’s subjective assessment of the entry lineup that will give Fairview the best chance to achieve the Team’s goals. It might be necessary to stage a swim-off at League to determine which athletes will swim certain individual events at State. State Championships —Friday & Saturday February 8 & 9. Epic Pool, Fort Collins, take I- 25 North to the Prospect Road exit, then west 2-3 miles. South (left) on Riverside, 1 block to the building (1801 Riverside). The entry is due Sunday, February 3, at 10:00AM. Athletes who qualify for multiple events at State should communicate early and often with the coaching staff concerning the selection of events for State. Fairview will be competing in the 5A category against approximately 60 other teams. Total and Non-USS State Qualifiers for the Top 5A Swim Teams at 2012 and 2011 State 2012 State State Team # of state Non USS finish qualifiers qualifiers 1 Fossil Ridge 9 - 2 Cherry Creek 19 - 3 Regis Jesuit 19 1 4 Lewis-Palmer 11 1 5 Arapahoe 14 1 6 Fairview 22 11 7 Heritage 12 3 8 Ralston Valley 10 1 11 Boulder 11 - 20 Monarch 6 2 2011 State State Team # of state Non USS finish qualifiers qualifiers 1 Regis 16 - 2 Cherry Creek 17 - 3 Fairview 18 10 4 Fossil Ridge 4 - 5 Boulder 8 2 6 Smoky Hill 7 - 7 Arapahoe 14 2 8 Monarch 6 2

Divers are included in total qualifiers and excluded from non-USS qualifiers

19 2012-2013 Front Range League Returning State Qualifiers Event Name Sch. State State State seed prelims finals 200 fr Amanda Richey Boul. 1:54.70 1:53.57 1:54.85(7) 200 fr. Riley Hoffman Foss 2:00.37 1:55.93 1:56.66 (12) 200 fr Quinn Fawcett Foss 1:58.63 1:57.76 1:57.24 (14) 200 fr Mackenzie Eubank Foss 2:02.84 2:05.60 (51) 200 fr Brenda Rhodes Lov. 2:01.84 2:01.42(30) 200 fr. Erin Houlihan Boul 2:01.93 2:01.60 (33) 200 fr. Allyson Mackender Leg 2:02.53 2:03.28 (37) 200 fr. Hannah Varner Boul 2:03.23 2:04.82 (48) 200IM Haley Rowley-Wiest Boul. 2:04.65 2:04.20 2:03.89 (4) 200IM Sammie Guay Foss 2:11.22 2:07.94 2:08.13(6) 200IM Shelly Drozda MtnR 2:06.23 2:08.12 2:06.87 (5) 200IM Amanda Sanders Mon 2:09.66 2:08.93 2:08.88 (9) 200IM Tessa Thull FCol 2:10.36 2:11.46 2:10.76 (13) 200IM Mary Lombardi Leg 2:18.75 2:17.91 200IM Kelly Hatanka Lov. 2:15.35 2:14.44(23) 200IM Miranda Sullivan Boul. 2:20.35 2:19.52(41) 200IM Kayla Stuckey Leg 2:17.73 DQ 200IM Fiona Dretzka Leg 2:13.59 2:16.50 (32) 200IM Elise Mooney FCol 2:19.62 2:23.67 50 fr. RhiannonWilliams Foss 23.95 23.57 23.48(1) 50 fr. Brooke Hansen Lov 24.27 24.16 24.22 (3) 50 fr Morgan King Gwest 25.20 25.07 24.94 50 fr Jazmyn Markel Foss 25.84 25.06 25.31 (16) 50 fr Mackenzie Saens MtnR 25.68 25.59(28) 50 fr Heidi Veigele Boul 25.87 25.82(32) 50 fr Olivia Rock Boul 25.53 25.87 (34) 50 fr Jill Remmers FCol 25.70 26.01(39) Dive Michala Bower Lov. 219.75 515.10 (1) Dive Grace Newell Mon. 153.7(21) Dive Sophie Gordon Boul 150.0(24) 100fly Bailey Nero Foss 57.12 57.13 54.74 (1) 100fly Morgan King Gwest 59.69 59.20 58.04(9) 100fly Naomi Einhellig Lov 1:00.82 59.02 59.53 (13) 100fly Sammie Guay Foss 59.53 59.52 1:00.27 (15) 100fly Olivia Rock Boul 1:00.46 1:00.23(17) 100fly Rain Wlad-Mengering Boul 1:03.53 1:03.44 (37) Event Name Sch. State State State 20 seed prelims finals 100fr Rhiannon Williams Foss 52.36 52.34 51.11 (1) 100fr Quinn Fawcett Foss 55.13 54.72 54.50 (10) 100fr Mackenzie Saens MtnR 55.67 54.90 55.44 (14) 100fr Morga Commander Mon 56.33 55.13(20) 100fr Jazmyn Markel Foss 56.62 55.17(21) 100fr Erin Houlihan Boul 56.06 55.87 (28) 500fr Amanda Richey Boul. 4:59.22 4:59.37 5:05.31(6) 500fr Bailey Nero Foss 5:09.83 5:05.06 5:04.75 (5) 500fr Brenda Rhodes Lov 5:21.99 5:20.76 (24) 500fr Rachel Acers Lov 5:33.15 5:22.01(25) 500fr Mary Lombardi Leg 5:18.08 5:23.50(23) 500 fr. Miranda Sullivan Boul. 5:28.53 5:28.17 (34) 500fr Hannah Varner Boul 5:26.22 5:28.59 (37) 500 fr. AllysonMackender Leg 5:30.85 5:34.20(44) 500fr Kayla Stuckey Leg 5:34.22 5:35.45 (46) 500fr Fiona Dretzka Leg 5:23.60 5:29.21 (38) 100bk Haley Rowley-Wiest Boul. 57.30 57.27 56.96(3) 100bk. Naomi Einhellig Lov 1:01.68 59.25 59.34(8) 100bk Riley Hoffman Foss 1:00.81 1:00.08 59.88 (10) 100bk Morga Commander Mon 1:02.60 1:00.61 1:01.56 (15) 100bk Tessa Thull FCol 1:00.58 1:00.71 (17) 100bk Rachel Acers Lov 1:03.52 1:02.81 (34) 100bk Elysia Hortojo Leg 1:03.43 1:03.82(41) 100bk Taite Henderson Mon. 1:03.70 1:04.27 (42) 100br. Amanda Sanders Mon 1:05.33 1:05.91 1:06.05(4) 100br. Brooke Hansen Lov 1:06.36 1:06.23 1:06.28 (5) 100br. Shelly Drozda MtnR 1:09.48 1:07.47 1:07.63 (12) 100br. Elise Mooney FCol 1:07.11 1:08.85 1:10.39 (16) 100br. Kelly Hatanka Lov. 1:10.95 1:09.63 1:10.13 (15) 100br. Michelle Kramer FCol 1:10.32 1:10.06(18)

21 2011-2012 Colorado High School Girls’ Swimming Times And 2013 Qualifying Times in Yards

Event State State Colorado Colorado 12Bouldr 12Bouldr 12Bouldr 12Bouldr 2012 2012 Invite Invite County County County County 2011 Dec. 2011Dec Place Top 8 Top 16 Top 8 Top 16 Top 6 Top 12 Top 18 Top 24

200MR 1:51.42 1:54.04 1:55.16 1:56.39 1:59.63 2:05.83 2:11.23 ------200Free 1:54.72 1:57.76 1:58.10 2:00.86 2:02.47 2:10.60 2.18.71 2:26.40 200 IM 2:08.79 2:12.83 2:13.01 2:15.97 2:19.00 2.22.96 2.26.15 2:34.72 50 Free 24.76 25.13 25.49 25.78 25.77 26.60 27.19 28.32 100 Fly 58.58 1:00.21 59.45 1:01.93 1:03.13 1:05.74 1.11.23 1:15.52 100Free 54.03 54.90 54.62 56.36 56.95 58.66 59.89 1:02.88 500Free 5:09.46 5:16.58 5.14.65 5.22.68 5:31.06 5:55.25 6:04.68 6:13.71 200Free 1:41.54 1:43.95 1:43.87 1:45.50 1.45.93 1:54.27 1:58.03 ------100Bk 59.25 1:00.61 1:01.10 1:01.86 1:03.16 1.04.74 1.06.81 1:08.94 100Brst 1:07.47 1:09.63 1:09.61 1.12.06 1:11.79 1:13.85 1.17.08 1:20.09 400Free 3:37.12 3:44.70 3:43.46 3:49.36 3:57.43 4:09.89 4:16.77 ------2012- 2012- 2012 2013 League League League #- not 2013 2013 (Dec.) State 2012 2012 2012 Altitude AA AA Co Inv Qual Top 8 Top 16 Top 24 adjusted Consid Autom Qual er # atic# 200 MR 1:48.60 1:46.54 2:06.5 2:02.00 1:59.62 ------200Free 1:51.57 1:49.67 2.10.0 2:04.00 2:03.27 2:05.10 2:14.85 200 IM 2:05.51 2:03.36 2.28.0 2:20.50 2:22.19 2:26.27 2:37.17 50 Free 23.85 23.47 27.0 26.00 25.95 26.46 26.98 100 Fly 56.52 55.39 1.07.3 1:03.70 1:02.28 1:05.47 1:08.20 100Free 51.67 50.91 59.1 56.80 56.62 58.33 1:00.31 500Free 4:57.96 4:52.74 5:53.0 5:35.50 5:33.66 5:51.83 6:06.22 200Free 1:38.33 1:36.77 1.52.5 1:48.00 1:45.61 ------100 Bk 56.94 55.76 1.07.8 1:04.00 1:02.78 1:05.48 1:08.56 100Brst 1:05.20 1:03.94 1.16.5 1:13.30 1:12.65 1:16.28 1:19.33 400 Fr 3:33.53 3:30.14 4.10.0 3:59.00 3:58.38 ------Re

#-AA times are not altitude adjusted

National Interscholastic Swimming Coaches Association 2012-2013 NISCA/Speedo Swimming All-America Yard Time Standards *Top 100 Athletes determined by time will be recognized as All-America in individual and relay events. *Note: This is the third season to recognize the top 100.

Top 100 Athletes are recognized as All-America

Boys All-America High School Girls All-America Automatic Consideration Event in Yards Consideration Automatic 1:34.85 1:36.56 200 Medley Relay 1:48.60 1:46.54 1:39.61 1:41.26 200 Freestyle 1:51.57 1:49.67 1:51.57 1:53.52 200 Individual Medley 2:05.51 2:03.36 :20.87 :21.17 50 Freestyle :23.85 :23.47 :49.79 :50.74 100 Butterfly :56.52 :55.39 :45.57 :46.24 100 Freestyle :51.67 :50.91 4:30.83 4:35.75 500 Freestyle 4:57.96 4:52.74 1:25.46 1:26.92 200 Freestyle Relay 1:38.33 1:36.77 :50.32 :51.56 100 Backstroke :56.94 :55.76 :57.08 :58.16 100 Breaststroke 1:05.20 1:03.94 3:07.94 3:10.99 400 Freestyle Relay 3:33.53 3:30.14

Back to All-America http://www.inswim.net/2013aacuts.html 8/23/2012 12:53PM Altitude Adjustment for Colorado (approximately) 500 Free = 5.4 seconds 200 Free & 200 IM = 1.2 seconds 100 Back, Breast, Fly, & Free = .13 seconds 400 Free Relay = .48 seconds No adjustment : 50 Free, 200 Medley Relay, 200 Free Relay

23 Fairview Girls’ Swimming and Diving Lettering Guidelines

1) A state qualifying time in an individual event;

2) Place individually at the Colorado Invitational, the Boulder County Championships, the Front Range League Championships, the Mountain View Invitational, or the Fairview Invitational;

3) Achieve 75 altitude-adjusted Power Points in an individual event;

4) Achieve 70 altitude-adjusted Power Points in two individual events; or

5) Seniors who participated on the team for four years and have contributed positively to the program

Power Points (altitude-adjusted) Event 75 points 70 points 200 free 2:11.0 2:12.5 200 IM 2:26.4 2:28.1 50 free 27.8 28.2 Dive-6 139.2 132.7 Dive-11 232.3 222.1 100 fly 1:08.2 1:09.2 100 free 1:00.2 1:01.0 500 free 5:50.0 5:54.0 100 back 1:07.6 1:08.6 100 breast 1:17.1 1:18.1

24 2012 – 2013 Colorado High School Swim Coaches Association Girls Swimming & Diving Invitational From: CHSSCA, Ron Johns - [email protected] Date: Saturday, December 15, 2012 Pool: Veterans’ Memorial Aquatic Center (VMAC) 136th and Holly Street, Thornton, Colorado 80602 East of I-25 on 136th Avenue, past Colorado Boulevard Site Coordinator: Ron Johns and VMAC Staff Conduct: This meet will be conducted in a Preliminary and Finals format. Diving preliminaries will be conducted while the Swimming preliminaries are in progress. Prelims Warm-Up: 7:00 - 8:20 AM Start: 8:30 AM (swim) 9:00 AM (dive) Coach Meeting 7:30 AM (time limit 30 minutes) Finals Warm-Up: 3:00 – 3:50 PM Start: 4:00 PM Scoring: Top 16 from Preliminaries will compete in the evening championships Individual: 20-17-16-15-14-13-12-11-9-7-6-5-4-3-2-1 Relays: 40-34-32-30-28-26-24-22-18-14-12-10-8-6-4-2 Only top Four Swimmers/Divers from a team can score in the finals. Awards: Team: Top Two Teams for both 5A and 4A schools Individual: Individual Medals 1st – 8th HOYT BRAWNER Award Nominees must be a senior. Selection criteria will be based on Academics, Citizenship, and Athletic Achievement. Nominations must be in a Written (Typed) form and submitted prior to the start of the preliminary session. ATHLETE of the MEET (High Point): Selected based on performance during this meet.

Entry Fees: $60.00 per team plus $7.00 per Swimmer/Diver, including swimmers listed as alternates for relays. Payable to CHSSCA, please mail before meet. Ron Johns Swim Coach Chatfield HS, 7227 S Simms St, Littleton CO 80127 Call for electronic payment instructions. Please provide proof of times with Hy-Tek entry report. Times slower than Qualification Standards WILL be challenged. $25 fine will be accessed for those that cannot be proved. Bring Proof of Times if not provided with entries Admission: Adults $ 6.00 per session, $ 9.00 All Day Students $4.00 per session with school activity sticker Programs: $ 4.00 Preliminaries, includes final heat sheet $ 1.00 Finals (Heat Sheet Only)

25 Entries Due: December 11. Only Hy-Tek entries will be accepted. Entries: Entry Chair: Ron Johns [email protected] a. Hy-Tek file with entries (Team Abbreviation use CHSAA Bulletin) Note: Team Codes new for 2012-13 b. Entry Report of your entries with Proof of Times. (.pdf file please with entries and proof of times) Use Hy-Tek report option “Include Proof of Times” on the entry report. c. REMEMBER: Dive Entries, I need the names of your divers. d. Please include full team name and coach's full name in your email to help us ensure we do not miss any entries. Email: [email protected] (I will send you a reply email on receipt) Rules: 1) An athlete may enter a maximum of 4 events with no more than 2 as individual events. 2) Each team may enter unlimited competitors per individual event. Only Four (4) Individual Competitors per team will be allowed to compete in the Finals. 3) Two (2) Relays per School may be entered in the Relay Events. Only one per team in the Finals. Please include all relay entrants (8 allowed) with your entries. Note: Once a relay member swims on a B relay they cannot swim on that same event 'A' relay for finals. 4) Teams may divide their team into multiple squads. These must be entered as separate teams with unique team name. Athletes may not transfer between squads, defined teams, during this meet. Diving: Divers will perform 11 dives following championship meet format. Cut to 32 after 3 rounds, 20 after 5 rounds and 16 after 8 rounds. Dive Cards are Due at start of meet warm-up, 7:00 AM. Have your card ready when you walk in the door! We will be running eDive. Qualifying Standards: Standards may have been achieved during 2010-11 and 2011-12 seasons. Any recorded time is acceptable. Yards Meters 200 MEDLEY RELAY 2:06.5 2:21.2 200 FREESTYLE 2:10.0 2:24.0 200 INDIVIDUAL MEDLEY 2:28.0 2:44.3 50 FREESTYLE 0:27.0 0:30.1 DIVING 180 for 6 Dives, 290 for 11 Dives 100 BUTTERFLY 1:07.3 1:14.8 100 FREESTYLE 0:59.1 1:05.7 500 FREESTYLE 5:53.0 5:09.6 (400 meters) 200 FREESTYLE RELAY 1:52.5 2:05.7 100 BACKSTROKE 1:07.8 1:15.3 100 BREASTSTROKE 1:16.5 1:25.1 400 FREESTYLE RELAY 4:10.0 4:38.5 Coaches: Please Adhere to these Standards. Times slower than Qualification Standards WILL be challenged. $25 fine will be accessed for those that cannot be proved. Bring Proof of Times. School ADs will be billed. We want a quality meet with a reasonable timeline.

Swimmers with a Disability may attend and compete. Please contact Ron Johns, [email protected] for athlete consideration.

26 The High-Character Athlete at Workout!

ü Arrives on-time/early ü Arrives with a positive attitude ü Helps set up pool ü Welcomes teammates ü Positive in the locker room - ALWAYS ü Reaches out to a teammate every day ü First one out of the locker room and in the pool ü Has proper equipment at the beginning of workout ü Swims warm-up with focus, concentration, non-stop, with perfect streamlines ü Leaves wall on time (on intervals) ü Knows repeat times ü Counts all laps and repeats ü Wears team cap ü Doesn't stop until finished or coach stops you ü Knows each set swim objectives ü Swims with focus and purpose ü Pushes through challenging sets ü Remains positive through challenges ü Communicates with coach

-Don & Ron Heidary 2012

27 The High-Character Athlete at Meets! ü Takes ownership and responsibility ü Prepares the night before ü Talks to parents about meet details, plan, the ü day, etc. ü Prepares items - suits, goggles, towels, team attire, snacks ü KNOWS WHAT TIME TO LEAVE THE HOUSE ü Checks in with coach upon arrival ü Finds team area ü Team stretch ü Team warm-up (first one in) - focused ü Loudest/most spirited at team cheer ü Stays in team area ü Stays positive and focused ü Gets to know swimmers that you may not know well ü Checks in with coach before and after races ü Finds the value in every swim (never negative or upset) ü Focuses more on the "race" than the time; pace, walls, streamlines, etc. ü Cheers for teammates ü Warms down if possible ü Stays until the end of the meet (rec) & helps clean up team area ü Checks in with coach prior to leaving ü Thanks coaches and parents for their support -Don & Ron Heidary 2012 28 The High-Character Athlete at Home!

ü Appreciates parents - ALWAYS ü Is respectful at all times ü Supports family (recognizes "team" effort and role) ü Mentors siblings ü Embraces academics and takes responsibility ü Takes responsibility for practice schedule ü Takes responsibility for meet schedule ü Remains humble (especially with success) ü Always sees the glass as "half full" – finds the value/growth/positive in everything ü Communicates openly with parents about swimming (positive and negative) and always respects parents input/decisions ü Plans day and week with academics and athletics asa priority ü Uses technology wisely and purposefully ü Seeks out and follows positive role models ü Chooses positive friends ü Makes healthy life choices ü Seeks out life lessons and values from athletics and transfers them to life in general ü Thinks about leadership and "making a difference"

-Don & Ron Heidary 2012

29 Profile of the Talent-Maximized Swimmer

The talent-maximized member of a quality program:

• has an annual or a two year plan incorporating academic work, family life, training, and competitions- and distributes copies to all relevant and associated people; • has 100 percent attendance at practice sessions: • does not arrive late or leave early from competitions or training; • does not need to be instructed or reminded more than once; • incorporates both a team and an individual approach to their sport; • loves to race; • has an open mind and believes that anything and everything is possible; • has great self-esteem and confidence developed by exposure to and success in defeating challenges and obstacles-and, in fact, enjoys the higher and more difficult challenge; • always does more than the coach asks; • has learned and practiced the ability of self-promotion but understands that confidence, not arrogance, is a key factor in performance; • can handle the press and media in both positive and negative situations with equal ability; • is very honest in self-assessment of training and competition; • practices difficult breathing patterns; • can repeat exact stroke counts and specific predetermined times with even split, efficient strokes; • uses two self prepared (not prepared by parents or coach) drink bottles in each workout; • carries at all times two suits, two caps, and two pairs of goggles; • advises the coach of any illness or injury before training or competing; • is capable of fruitfully using his or her free time to enhance training or competition performance; • consistently offers the coach feedback on technique, training repeats. best times or sets, heart rates and so forth; • practices good self-management in all areas, understanding that focusing on solutions is always better than focusing on problems; and • practices quality nutritional habits at all times, especially during competition and travel.

-Bill Sweetenham. Former Great Britain Olympic Development Coach

30 Fairview Swimming Training Model

ATP/CrP Speed training, Faster than pace

100 swimmers: 100 x personal best -5 200 swimmers: 200 x personal best -10

PowerRack HVOs,

ATPs

Anaerobic Lactate Training

Lactate Race pace at race tempo Production & 2 times per week Tolerance 100 swimmers – 50s 200 swimmers – 100s

Aerobic Heart rate training (High end) Long Aerobic Sets ≥ 160 beats per minute

Aerobic Aerobic (high + low) (Low end) Technique ≥2/3 total volume

Quality control & (Practice warm-ups, streamlines, breakouts, stroke drills) stroke specialization

31 Training Philosophy

PRINICPLE OF TRAINING SPECIFICITY-the physiological processes most improved by training will be those that are stressed most. 1. race pace training

2. stroke specialization

3. maximum adaptations in swimming muscles will not be achieved by running or weight training

4. training that stresses the three energy systems: ATP-CrP, anaerobic and aerobic

TABLE I.

Event .ATP-PC Lactic Acid .Aerobic 50 m 60% 35% 5% 100m 15% 35% 50% 200m 10% 30% 60% 1500m 2% 20% 78%

16 SWIMMING TECHNIQUE- January-March 1999

(Note: We swim in a 25 yard pool, so the correct #’s for a 50, 100 & 200 yard swim will be shifted toward the left e.g. higher ATP & Lactic Acid relative contribution.)

Academic studies suggest that swimming success is dependent more on the swimmers skill than on muscular strength and endurance. 1. emphasis on stroke drills

2. for high school events, strength is more important than endurance [8 of 11 events are 100 yards or less]. Emphasize sprinting techniques to improve performance.

Fig. 2.4 Oxygen uptake of male triathletes (*) and Fig. 2.3 The relationship between front crawl swimming speed Competitive swimmers (male▲; female ∆) and oxygen uptake.

32 Athletes begin to lose muscle tone after 48 hours. 1. if practice is missed on Friday and Saturday or Monday, team members need to bridge the gap with solo, USS or Masters workouts. Pool telephone numbers are: South Boulder Rec.303 441-3448 East Boulder Rec. 303 441-4400. Coaches will write workouts if necessary.

Athletes should make a concerted effort to practice every 48 hours during throughout the season. A list of swimming pools worldwide can be found at http://www.swimmersguide.com. Athletes should try to swim every 48 hours.

Medical problems in competitive swimmers are relatively uncommon. Allyson Friday, Doctor of Physical Therapy will come to one practice per week to aid swimmers. She may be contacted at [email protected]. The Fairview trainer Ric Maurer ([email protected]) is available in the trainers’ room at Fairview from approximately 2:30PM until several hours after school ends Monday through Friday. 1 shoulder pain-the USA Swimming organization has assembled a nationally renowned panel of orthopedic experts to design a protocol to treat “swimmers shoulder”. We would like to see local PTs experiment with the protocol to judge its effectiveness. The series of exercises require little equipment, are easy to follow, and can be found at http://www.usaswimming.org/programs/ 2 knee pain 3 swimmer’s ear 4 eye problems 5 exercise-induced asthma

Scientific studies on swimmers have shown that when taking fluids in practice, internal temperatures were lower and performances were better. Frequent sipping of water or a commercial sports drink, should be a normal part of training.

High school swimmers are often required to swim successive events that are separated by short intervals. Scientific studies have shown that active swim recovery will reduce blood acidosis levels and remove waste products faster than passive rest. An effective intensity for swimming recovery is 65% of maximum velocity (athletes are invited to use their calculators to find this pace).

At Fairview we use 3S Sports system software that optimizes the three energy systems (aerobic, anaerobic, and ATP/CrP) for the fastest 30-45 athletes at each practice. When athletes walk on to the deck before practice, they view matrices that show the exact speed at which they should perform each of the key training sets that day. This powerful software, developed in the former Soviet Union, has proven to be remarkably accurate in helping athletes achieve their individual goals by the end of the season, so long as they stay on plan daily.

33 Carbohydrate is the primary fuel used by muscles during competitive swimming. Current research has discovered a “glycogen window” within 60 minutes after athletic activity that speeds replenishment of muscle glycogen. Protein, in the right proportion, further boosts muscle glycogen replenishment. A University of Texas study found that a 4:1 carbohydrate: protein ratio was optimal. 1 well balanced diet 2 higher carbohydrates\less fat 3 pre-competition meal 2 hours or more before a race 4 eat some calories immediately after workout (3 00-600)

Fig. 5.1 Muscle glvcogen content of the vastus Lateralls (thigh) during 3 successive days of heavy training (2-h sessions) with diets whose caloric compositions were 40% carbohydrate (o) and 70% carbohydrate (• From Costill & Miller (1980).

To produce their best performances, most swimmers reduce their training 2-3 weeks before a major competition {taper]. 1. reduce training volume 40%-70% 2. marked increase in muscular strength 3. academic studies show that shaving decreases blood lactate, oxygen uptake. and heart rate through reduction of active drag

34 Chocolate Milk Does a Body Good Published June 9, 2008

Chocolate milk is just about the best thing an endurance athlete can drink after a hard workout. Forget the fancy packaging and multi-syllabic scientific terms that are used to describe the nutrition benefits of expensive powders, gels, and other liquid concoctions found at General Nutrition Stores. Muscle Milk and its similar-marketed cousins of the “endurance fuel” family have nothing on moo milk and Hershey’s syrup. Seriously. With the increasing demand and use of protein and carbohydrate drinks aimed at the hard-core athlete, the New York Times published comments from an un-scientific taste and performance test of leading post-activity sports drinks designed to optimize recovery. In “Gear Teat: How About a Spin on Tonic? “Gatorade Protein Recovery Shake, Met Rx RTD, EAS Myoplex Read-to-Drink, Powerbar Recovery, and Cytopsorts Recovery Drink were sampled.

I could not help but notice how expensive all these drinks were. And the image of chugging any of these drinks after a workout brought to mind a picture of a mechanic topping-off the fluids in a race car after a hard drive, it seems as if the marketing of these products appeal to an idea in our head of our bodies as machines that need to be re-fueled with fancy chains of lab-designed amino acids, carbs, and proteins. Then I remembered of hearing an anecdote that Michael Phelps drinks Carnation Instant Breakfast between races. For Michael Jordan, “It’s gotta’ be the shoes!” For this Michael, maybe, “It’s gotta be the milk!”

In 2006, the International Journal of Sport Nutrition and Exercise Metabolism published a study conducted at Indiana University that found: Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts. It is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy- depleting exercise. How effective? Co-author Joel Stager says, “Chocolate milk was nearly twice as effective than the synthetic products [such as those taste-tested by the NYT] as a recovery product.”

“The researchers found that cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink.” Bonus: “And the athletes liked the taste a lot better.” Double bonus: Chocolate milk is relatively inexpensive, especially when compared to the $3-4 cost of a single-serving of Muscle Milk.

What is so great about chocolate milk? Chocolate milk has the ideal ratio of carbohydrates to proteins 3 or 4 grams of carbs to 1 gram of protein for optimal post-exercise recovery. Regular milk does not have this same ratio, it’s not just the ratio of carbohydrates to proteins that makes a difference. There seems to be something special about milk itself that cannot be replicated in the lab. “Endurox, which has the same carb-to-protein ratio as chocolate milk, fared poorly” in the study. What gives? One researcher supposes that “It may have to do with the different composition of the sugars in the milk. The sugars in the milk may be better absorbed in the gut than those in the Endurox.”

35 Training Materials: Athletes and parents interested in borrowing any of these materials to review at home, may do so by contacting Bob at [email protected]. Swim Video Library

Butterfly IM DVD VHS DVD VHS Tom Jager Bob Gillett (Underwater) Sandino/Vendt Advanced Technique

Matt Kredich David Marsh Swimming faster David Marsh w Dave Durden Ian Pope David Marsh Training/Race: Fly/back Gregg Troy Strategies David Marsh Technique Gregg Troy Drills Scott Volkers Backstroke Breaststroke DVD VHS DVD VHS Matt Kredich Terry Laughlin (free and back) Denniston/Mills Terry Laughlin(breast & fly)

Ian Pope David Marsh & Kim Bracken Matt Kredich David Marsh Eddie Rees Bill Sweetenham David Marsh Roque Santos (2 copies) Ed Moses Bill Sweetenham Ian Pope Richard Quick (2 copies) Eddie Reese Freestyle Starts And Turns DVD VHS DVD VHS Jack Bauerle David Marsh Swimming Faster Dave Denniston(Br. turns and David Marsh pullouts) Mark Schubert David Marsh Sprint free strategies Richard Quick Starts, Turns & Finishes Mike Bottom (3 styles) David Marsh Technique Tom Jager Richard Quick Starts Frank Busch Bill Sweetenham David Marsh Bill Sweetenham Ralph Crocker Richard Quick Tom Jager General Swimming Matt Kredich VHS

David Marsh (2 copies) Mike Bottom 2000 Olympics training team Ian Pope Marty Hull New Ideas – Free & Back Richard Quick Champion Richard Quick Posture, Line, Balance Richard Quick Speed & Power / Brett Hawke June Quick Shoulder Prehab and Rehab Richard Quick Technique / Brett Hawke Underwater Highlights - 2000 Olympics

Eddie Reese Bill Sweetenham Coaching Hints

36 Team Cheers

Cheer 1: The Slapping, Clapping. Yelling Cheer (Do it Fast!) done on the side of the pool

(slap side seven times. clap seven times, slap three times, clap three times. slap once. clap once) F! (slap side seven times, clap seven times, slap three times. clap three times, slap once, clap once) H! (slap side seven times. clap seven times, slap three times, clap three times. slap once. clap once) S! (slap side seven times. clap seven times, slap three times, clap three times, slap once, clap once) KNIGHTS!

Cheer 2: Satisfy the Soul done in a big circle in the pool, captains in the middle of the circle slap the water on “yeah” clap on underlined words CAPTAINS: I was swingin’ through the grapevine TEAM: Oh, yeah! CAPTAINS: When I started to slip TEAM: Oh, yeah! CAPTAINS: Started thinkin”bout the Knights TEAM: Oh, yeah! CAPTAINS: And I got a second grip TEAM: Oh, yeah! EVERYONE: It takes a fish to swim, it takes a ball to roll, it takes a team like the Knights to satisfy the soul. (whisper) Sati-sati-sati-sati-satisfy Sati-sati-sati-sati-sati sfy (yell) MY SOUL!

Cheer 3: Condition Purple (Rainbow ) everybody at once, in a circle, VERY FAST!

CAPTAINS: CONDITION PURPLE (RAINBOW)! EVERYONE: Albeeno, albyno, albeeno byno bum boom boom get a rat trap bigger than a cat trap boom get another one bigger than the other one cannon ball, cannon ball, shish koom bah Knights, Knights, rah rah rah!

37 Cheer 4: BoCo Team Cheer line up in gym, seniors to freshmen clap on underlined words march into pool area and line up behind blocks it is sung!

We are the Knights, the mighty mighty Knights Everywhere we g people want to know Who we are, so we tell them (repeat 3 or 4 x, get louder each time) finally yell: We are the Knights, the mighty mighty Knights Everywhere we g people want to know Who we are, so we tell them WE ARE THE KNIGHTS!

Cheer 5 : The Block Cheer captains stand on blocks, swimmers in three warm-up lanes captains make letters F, H, S through body contortion swimmers in respective lanes yell that letter gets faster until captains stop -- everybody CHEERS!

Cheer 6: The Diver Cheer swimmers sing while divers are warming up/about to start- sung to tune of “We love you Birdie” from Bye Bye Birdie

We love our divers Oh yes we do We love our divers It’s true When they’re not with us We’re blue Oh divers We love you

Cheer 7: Bob’s Cheer

Themistocles, Thucydides, the Peloponnesian War X squared, Y squared, H2S04, who for, what for, who we gonna yell for, go Fairview

Compiled by Jenny Rood, 2002

38 Butterfly

A man found a cocoon of a butterfly

One day a small opening appeared He sat and watched the butterfly for several hours as it struggled to squeeze its body through the tiny hole Then it stopped as if it could go no further

So the man decided to help the butterfly

He took a pair of scissors and snipped the remaining bits of cocoon The butterfly emerged easily but it had a swollen body and shriveled wings

The man continued to watch it expecting that at any minute the wings would enlarge and expand enough to support the body. Neither happened

In fact, the butterfly spent the rest of its life crawling around It was never able to fly

What the man in his kindness and haste did not understand: The restricting cocoon and the struggle required the butterfly to get through the opening was a way of forcing fluid from the body into the wings so that it would be ready for flight once that was achieved

Sometimes, struggles are exactly what we need in our lives Going through life without obstacles would cripple us We will not be as strong as we could have been and we would never learn to fly

39 VOLUNTEER JOB NEEDS aka Support your Butterfly……

The following are the volunteer positions that need to be filled throughout the season. The time commitment of the different activities varies. We need volunteer support from ALL families! There is something for everyone, so PLEASE be generous with your time and talents!

PowerRack Operator: Parents are needed to time athletes while they use the PowerRack and to adjust weight settings on the Power Rack machines during practices from approximately 3:45 PM until 5:30 PM, Monday through Friday at South Boulder Recreation Center. Please email Bob at [email protected] if you are available.

Publicity : We are looking for a volunteer to handle publicity and press releases for the team. This includes contacting the Boulder Daily Camera and the Denver Post and other local papers.

Timers at Home Meets: Two timers are needed per lane for each of our home meets and the two invitational meets that we will be hosting this year. A minimum of 24 timers are needed for each dual meet (2 per lane for each half of the meet). More timers per lane are needed for the invitational meets. Volunteer sign-ups will be available at the Mandatory Parent/Athlete meeting AND via email throughout the season.

Team Suit/Equipment/Apparel Coordinator: Michelle Jones will support the captains taking orders for the team suit. Kelly Fano will handle apparel orders which are separate from suits.

Team Pictures: Dita Hutchinson will coordinate photographer and assist coaching staff with team picture ordering and with picture day which will be held at South Boulder Recreation Center before one of the team home meets. Date and time TBA.

Meet Day Volunteer Coordination: Volunteers are needed to set-up the touch pads, set up and run the timing system, and run the computers for scoring. Volunteers are also needed to set up and take down chairs before each of the home meets. We will send out requests for help prior to each meet via http://www.signupgenius.com

Equipment Coordinator: A parent volunteer needs to coordinate and maintain timing and scoring equipment this season for our team. Anyone interested in assisting him, please email [email protected]

Fundraising Coordinator: A parent is needed to organize fundraising for the team to help offset costs. Anyone interested please email [email protected].

Spirit/Locker Decorations : Dianne Bissert will coordinator and organize volunteers to make and put up locker decorations (on Thursday, January 18, 2013) for all swimmers & divers before the Boulder County Invitational Meet (Friday/Saturday, January 19-20, 2013). If you are interested in helping contact her at [email protected]

Team Photographer(s): Take pictures (swimming and non-swimming) of swimmers/divers throughout the season for various publications and end-of- year team video/slide show. If you like to take photos, you can help us document the season in pictures! Please send your photos to Janice Garbarini (our webmaster) at [email protected]

40 Team Video: We need a volunteer to video races. This will be used by coaches for training purposes. Contact [email protected] if you are interested.

Pasta Dinners: Various families host pasta dinner nights after practice throughout the season, prior to upcoming meets. A pasta dinner involves feeding 35 to 45 athletes. We are looking for a large communal space in south Boulder easily accessible after practice. The dates for the 2012/2013 pasta dinners will be announced. If you are interested in helping with this, email [email protected]

Awards Banquet Coordinator: A Volunteer is needed to organize and coordinate the Awards Banquet for the swimmers and divers at the end of the season (February-March). Select and rent location, select menu, send out invitations, collect money, and support seniors and coaching staff with programming, etc. If you are interested email [email protected].

Team Webmaster: Janice Garbarini will maintain the website for the FHS Girls’ Swimming and Diving 2012/2013 season.

Honor Seniors at Last Home Meet: A non-senior parent volunteer is needed to assist the coaches in honoring the senior swimmers and divers at the last home meet (January). This includes coordinating flowers and photographers. Please contact Dianne Bissert at [email protected] , if you are interested.

Away Meet “Dinners” (on the bus after the meet): Kelly Fano and Dianne Bissert will coordinate volunteers to provide meals for the swimmers and divers for the bus ride home from each away meet. Volunteers pack snacks/sandwiches or have coordinated the ordering and pick up of take- out food from a vendor (i.e. Subway) that is close to the meet. If you plan to attend one or several Away Meets, this is a great way to help the athletes!

Swim Team and Alumnae Lunch: Every year, a volunteer hosts a Swimming and Diving Team Alumnae Lunch/Brunch during Winter Break. This volunteer will organize/host the event, which includes selecting a date, coordinating the menu, sending out invitations (using the team email distribution list ) Contact [email protected]

State Qualifier Banners : Laura Ollinger and Greg Tucker have volunteered to coordinate the purchase and hanging of banners for our state qualifiers at the South Boulder Rec. Center Pool. This includes updating new records on the record board.

All-Americans and Fairview Wall of Fame: Judy Box has volunteered to coordinate photographs of our swimmers for the All American and Fairview Wall of Fame.