SUMMER MEET SELECTION SHEET 2013
MEET SELECTION SHEET 2012-13
We will be using Twitter this year for practice updates and changes. This is the best way to change or cancel practice at the last minute and make sure that everyone knows about it. When you sign up properly, you will get a text message sent to your phone with the updates. I will still send out emails, but twitter will push directly to your phone as a text. Please log on to Twitter, create an account, and follow RSCASeniorGroup.
Practice Week of 5/20
Monday: Crestview 5:45-7:45 w/ dryland
Tuesday: Summit 5:15-7:15 w/ dryland
Wednesday: Crestview 5:45-7:45 w/ dryland
Thursday: Lafayette 5:30-7:30
Friday: Crestview 4-6
Saturday: Summit 7:00-9:00am
Swimmer of the Month:
October: Jacob Hepper
November: Theresa Noonan
December: Lily VanBiljon
January: Lauren Berning
February: Adam Bryzski
March: Shannon Gerspach
April: Cameron Kratky
Swimmer of the Meet:
Rockwood Distance: Ryan Dreiswerd
RSCA Halloween Howl: Jared Wamhoff
IMX Games: Shannon Gerspach
Ozark A Champs: Lily Vanbiljion
Winter Warm-up: Megan McFarland
Division II: DeMonica Mims
Division I: Lauren Berning and Jacob Hepper
Cape Invite: Jacob Hepper
Saluki International: Cameron Kratky
Food for Thought: "Training Habits"
We have 660 mins of practice in the average week.
That means if you miss:
1 practice a week you are missing:13.6%-18.1%
2 practices a week: 27.2%-36.2%
3 practices a week:40.8%-52.3%
5 minutes a day:4.5%
10 mins a day:9%
20 mins a day:18%
30 mins a day:27%
(The percents are the amount of the weekly training you would miss.)
The next time you choose to be late, or stretch for 5 mins or take 3 bathroom breaks in the same practice,or sit out for any reason; remember everyone else is in the pool training to get better.
10x 100 Kick w/ fins:
Sub 1:00 Club
16x 50 kick 1:10- :40
Up coming events:
Meet Selection sheet is up please sign up I would like at least 1 meet a month.
Snorkel (nose clip optional)
Finger tip paddles
big H2O bottle
If there are last minute changes, Stefan will notify everyone via email and twitter. Please follow me on twitter at RSCASeniorGroup. You can contact Stefan Yarbrough at firstname.lastname@example.org.