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

Kate Mullen

Lauren Berning

Megan McFarland

Hannah Geurkink

Up coming events:

Meet Selection sheet is up please sign up I would like at least 1 meet a month.

Equipment need:

Kick board

Fins

Pull bouy

Snorkel (nose clip optional)

Finger tip paddles

big H2O bottle

goggles

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 syarbrough11@yahoo.com.