2014-2015-Brecksville School Swimming & Diving Handbook
Table of Contents
Introduction 2
Training Rules 4
Team Membership4
General Training Rules4
Attendance 4
Practice Attitudes 5
Uniform 5
Travel and Dress Code5
Swim Meet Guidelines 6
Violations 6
2011-12 Swimming and Diving Schedule7
2011-12 Varsity Swim Roster8
Varsity Letters10
Training 11
Introduction 11
CSI Training Principles 11
Flexibility 12
Anaerobic Threshold (AT) 13
VO2 Max 14
Lactate Pace or Race Pace 14
Motivational Articles 15
How to Be a Better Swimmer15
Poem: Man in the Glass 15
10 Elements of a Perfect Freestyle Stroke16
Perfect Your Breathing With a Better Body Position19
Self Instructional Methods21
History of Breaststroke & Butterfly22
History of Freestyle / History of Backstroke23
Be a Winner **24**
General Principals of Stroke Mechanics25
Maximizing Swimmers Speed **26**
21 Top Laws of Swimming 27
Swimming Fast and Unburdened28
Nutritips - Nutrition Do's and Don'ts 29
Smart Choices for Eating on the Road 31
Pre and Post Meal Competition Plans 31
Qualifying Times to District Meets –Past 6 years32
Qualifying Times to State Meets Past 6 years33
How to Watch a High School Swim Meet 34
Swimming Terminology **38 **
** New to the 2014-2015 edition
INTRODUCTION
All athletes at Brecksville Bees are given the opportunity to be part of setting new traditions that has will be carried on for many years. Even though Swimming and Diving is just beginning its season in Brecksville this commitment to excellence will only grow over time. The coaching staff and administration at the school would like you to become a part of this sport, but before doing so, you need to become familiar with the cost and personal sacrifice. Remember, "Nothing worth while comes easy."
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ard work, dedication and self-sacrifice aimed at personal improvement are the core of our swimming program. As coaches, we cannot make you into a swimmer or diver that is something you must do yourself. Our hope is to inspire you to live right, train right, follow directions, and to develop an intense desire and personal pride in becoming as good as your natural ability will permit. To accomplish these goals, you must cooperate fully, do your best in practice, follow the training rules, and be loyal to you teammates.
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ur intent as coaches is to produce outstanding student athletes. This will be our goal for this season and for seasons to come. You should also realize that our primary goal is to inspire you through swimming and to develop your character and self control so that you will become a fine citizen. Through this you can become a source of pride to your parents, your friends, your school, your community, and to yourself. We are more concerned with you as a person than with your swimming or diving ability. After all, when school is finished and the competition is over and forgotten, what you gain in character through self sacrifice and fair competition, will last as long as you live.
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wimmers who have graduated will be looking to your team as a source of pride. You need not be superhuman to do the job; it takes only each team member doing his honest best. If every team member honestly strives to make himself as good as he is capable of being, our team will be great. Have faith in your teammates and in yourself, and follow the guidelines in this handbook.
If you desire to become an asset to the Brecksville High School Swim Team, you should observe the following:
Decide that nothing, barring serious illness or injury, will keep you from becoming outstanding in this sport. Make up your mind now that you will be a leader. A real leader is not influenced by any person to do things that will jeopardize his or her chances of becoming the best he or she can become.
You must, during the season, consider this sport as your primary responsibility, next to your scholastic responsibilities. Nothing should keep you from practice or meets.
Be alert during practice. Think constantly about your stroke and technique. Practice the way you intend to compete, use legal strokes, touches, and flip turns. Remember:
"Practice does not make perfect, perfect practice makes perfect."
Develop the habit of always doing your best. There is no disgrace to lose if you have honestly put forth your best effort. However, you should be ashamed if you fail because you were not serious with study habits, training, practice habits or the competition for that day.
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his is the program, and it is presented to you in the form of a challenge. It is not easy, and it is not intended to be. It will take great desire, dedication, and sacrifice on your part to carry it out. Some won't even try. This is the challenge that the future of Brecksville’s swimming and diving team is about, and it is one that you must accept if we are to succeed as a swim team. Eddie Finnegan, a former coach at Baldwin Wallace once said:
"It is easy to be ordinary, but it takes courage to excel..."
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thletes from the Brecksville High School team should never expect to be ordinary, we should always expect to excel. With your help and dedication, the 2014-2015Brecksville Bees will excel and achieve our goals.
Boys’ Head Swim Coach
Mark Krusinski
Assistant Swim Coach
Mary Ann Krusinski
Head Diving Coach
Tim Croy
Other Coach’s that volunteer their time
Mike Gallagher
John Collis
TRAINING RULES
Team Membership
To be a member of BrecksvilleSwimming and Diving Team, a student must complete the following:
1. Physical Exam - Exams are provided by the school or your personal physician.
2. Emergency Medical Papers - These papers allow the coaches ability to offer emergency medical care at a hospital in case of an accident during any team function.
- Academic Eligibility–Brecksville has firm guidelines defining graduation credits and passing grades. Look in the Brecksville student handbook on pg 4 or in the Parent Handbook on pages 3-5 for the guidelines for academic eligibility. The Student Code of conduct is outlined on pg 9 of the Parent Handbook and page 35 of the student handbook.
- Classes:Coaches will pass out letters to teachers periodically to monitor student grades. Any student who is struggling academically will be worked with individually to improve his or her grades. It will be very important for team members to maintain their grades during swim season. No excuses can be made for poor academic progress during the season
After meeting the eligibility requirements, laid out by Brecksville High School, no swimmer or diver will be cut from the team on the basis of ability. However, temporary suspension or other disciplinary action, including dismissal from the team, may result from poor attendance or failure to observe other team policies.
General Training Rules
1. Always maintain a good basic diet.
2. Receive as much rest as possible throughout the season. We strongly suggest at least 8 hours of sleep both 2 nights before and the night before all meets.
3. Absolutely NO smoking, alcoholic beverages, or other substances. This is prohibited by school policy, but in terms of physical conditioning, you should understand as athletes that it interferes with the body's ability to rest. Your body desperately needs this rest throughout the entire season.
- Work hard during practice to develop those muscles and conditioning needed for swimming.
- Refrain from those activities which offer the possibility of injury or detract from your training
- During the season, we strongly discourage skating, skiing, basketball, football, sled riding, and skateboarding and late night parties.
Attendance
1. Practice and meet schedules are distributed to all team members.
- Athletes are expected to arrange their schedules to make all practices that are scheduled for your group. All meets will count towards attendance. Swimmers are expected to attend all meets throughout the season. Coaches should be informed as soon as possible of any meets swimmers can’t make because of family obligations.
2. You are expected to attend all practices scheduled over Thanksgiving and Christmas. If your parents are going away and if you are required to accompany them, please let us know well in advance.
3. A practice time means that practice starts at that time. Swimmers are to be ready to swim at this time.
4. Aswimmer that is late to 3 practices without an excuse, will be counted as absent from the 3rd practice.
Attendance (continued)
5. Attendance is recorded at each practice and meets. At the end of the year, total attendancewill be used toward the Varsity Letter. (This will be discussed in the section on VARSITY LETTERS.)
6. If you can’t make a practice, you are responsible for notifying Coach Mark (440-627-6904) or Coach Mary Ann (216-410-3576) before practice
- Any un-excused absence may result in either missing the next meet or suspension. This will be discussed under the VIOLATIONS section of the handbook.
Practice Attitudes
1. During practice, you’re responsible for finishing the entire workout. Remember that good swimmers will always complete the full workout and give their best effort at all times.
2. During practice, hold paces which are assigned. Use the pace clock to time your repeats and follow your send offs. Know what you're doing, where you are in the set, and how fast you're swimming atall times.
3. Realize that "Nothing worthwhile comes easy." Always keep in mind that the work will aid greatly in achieving your goals at the end of the season.
4.Homework will not be allowed to be done during practice. It should be done during appropriate times of the day so that a high academic standing in school will be maintained while also remaining highly competitive in the water.
Uniform
- A swimmers packet must be purchased at the beginning of the swim season. The cost of the packet will be announced at the beginning of the season and will include a practice suit, goggles, swim cap, meet suit a swim bag and zoomers for new team members. All of these items will be yours to keep throughout the entire swim season.
2. The meet suit should be worn only at meets during the season. This will ensure that the team suit will last the entire swim season.
Travel and Dress Code
1. All team members will always ride on the bus to away meets and also ride the bus home. In only emergency cases will athletes be allowed to ride home with parents with prior approval from the head coach?
2. Know the departure time. Be there 10 minutes before departure time unless you are told otherwise.
3. Be sure to have all equipment: swim suit, warm-up, goggles, towel, etc.
4. Proper dress is required when traveling to away meets. All male swimmers must wear a COAT AND TIE. All female swimmers must wear either a skirt or dress pants and a nice blouse or shirt. (All parts of stomachs and backs must be covered) This code must be followed by all swimmers to away meets. Swimmers who do not follow this code, will be in violation of training rules and will not be permitted to attend the meet. Jeans and tennis shoes are NOT acceptable dress.
5. Relax and think quietly while going to the meet. Most swimmers like to think about the meet and get prepared mentally. NO RADIOS ARE PERMITTED on busses, without earphones.
6. Jewelry of any kind will not be permitted to be worn at meets or on the bus. All earrings, necklaces, rings or other types of jewelry should be left at home.
Pay to Play cost
$450.
Swim Meet Guidelines
1. Swimmers & divers must be in school the day of a meet.
2. Always warm-up with the team unless special circumstances arrive
3. All swimmers are to be dressed in team suits, warm-ups and sitting with the team. This applies even if you're not scheduled to swim in the meet.
- All team members will remain on the deck until the meet is over. All team members will sit with the team, and remain with the team all through the meet. Sitting with family or friends not on the team is not permitted during a meet.
- Cell phones will not be permitted to be used on the pool deck. They should be left at home or in the school locker. Text messages will not be permitted during a swim meet.
6 Team spirit, enthusiasm, and encouragement make a big difference. Cheer for your teammates in the water or on the diving board.
7. Be aware of the rules and conduct yourself properly during the meet. Be prepared for your event when it comes up. Know the false start rule and rule against entering the water without the referee's approval. Stand to cheer your fellow teammates, but stay within the boundaries of our team bench. Leave room for officials to walk.
8. Get your time from a timer immediately after your race. The split sheet will be available during diving and after the meet. Complete results will be handed out at the next team meeting.
9.Always be courteous to other coaches, officials, and swimmers. Many people look for things to criticize when a team is successful. It is your job to make sure that there is no reason to criticize swimming or diving at Berea
10. All swimmers and divers will get together at the end of the meet to do a cheer for the opposing team.
VIOLATIONS
- Any violation of the above training rules may result in suspension or probation from the swim team. The swimmer will meet with the coach to be informed of his or her status. Obviously, a suspension will be used in more serious violations and will only be used in extreme cases.
- Any swimmer put on probation, will remain so for 1 week.
- Any violation of training rules during that week will result in suspension from the team.
TENTATIVE 2014-2015 Swimming & Diving Meet Schedule
*Please note we just started scheduling meets. There will be SEVERAL
Additional meets added to the schedule.*
Day of weekDate:TimeLocation:Opponent:
Wednesday 12/3/147PMAwayStrongsville
Saturday12/6/144PMAWAYSolon Relays
Tuesday12/9/147PMHOMENorth Royalton
Saturday12/13/147PMAWAYNorth Olmsted
Wednesday12/17/147PMHOMEOlmsted Falls
Saturday12/20/148AMAWAYViking Invitational
(8am prelims / 6pm finals)
Tuesday12/23/147PMAWAYBerea –Midpark
Friday 12/2612:00Away Berea Relays
Saturday12/27/145:45pmAway CSUWalley Relays
Saturday1/3/154PMHOMEAvon Lake
Saturday1/10/154PMHOMEWestlake (Senior Night)
Tuesday1/13/157PMAWAYAmherst Steele
Saturday1/17/156AMAWAYNE Classic - U of Akron (Prelims)/ Canton C.T. Branin Nat (Finals)
FRI1/304:30AWAYSWC Diving Conference (Boys 1st Girl’s 2nd)
SAT1/319:00amAWAYSWC Swimming Conference (Boys 1st at 9AM / Girls 2nd at 2:30pm estimate)
Friday 2/138AM AWAYSectional Meet (U of Akron)
(Boys)
Saturday 2/1411AMAWAYSectional Meet University of Akon
Friday 2/20TBD AWAYDiving District Meet (CSU)
Saturday 2/216AMAWAYDistricts Meet (CSU)
Thur-Sat/25-2/28TBDAWAYState Meet (Canton McKinnely)
VARSITY LETTERS
Swimming
To qualify for a Varsity Letter, a swimmer must achieve BOTH of the following:
- Attendance- A swimmer must attend 90%of all team functions. ( examples
- Clubs, vacations, volunteering, etc will be applied against the 90% attendance to earn a letter.
- A team function is defined as:
a. CSI (Mornings)
b. Swim practices
c. Swim meets
2. Performance- A swimmer must score a minimum of 40performance points during the course of the season.Depending on the meet, points will be scored according to the 2011-2012 Swimming and Diving Rule book. An example four, six and eight lane meets is given below. Other invitationals or relay meets will follow the 2011-2012 rule book. Please remember that all relay points are calculated on points scored in the meet and then divided by four (being the number of swimmers on the relay.)
Place 4 Lane 6 Lane 8 Lane
1st place 4 points 6 points 8 points
2nd place 3 points 4 points 6 points
3rd place 1 point 3 points 5 points
4th place 2 points 4 points
5th place 1 point 3 points
6th place 2 points
7th place 1 point
Scoring any Team Points at the Sectional / District Swim Meet in any event = 40 team points
PERFORMANCE POINTS may be earned as credit for past experience
1 year experience = 10 points
2 years experience = 20 points
3 years experience =30 points
Diving
Due to the limited opportunities for divers to earn points in swim meets, the Divers criteria is different to earn a Varsity Letter. The diving coach will decide the criteria for the divers to become a member of the club.
Managers
For a Manager to earn a Varsity Letter the following 2 criteria must be followed:
1. Performance -This will be left up to the coaches’ judgment
2. Attendance - 90% attendance is needed at all team functions
3. Managers won't be required to attend morning practices
THE COACHES ALWAYS RESERVE THE RIGHT TO MODIFY THESE RULES UNDER SEVERE ILLNESS OR SOME OTHER UNFORESEEN CIRCUMSTANCE
TRAINING
T
he different aspects of training is obviously the tool that coaches use which allows each swimmer to swim faster. The sport of swimming is very unique in that swimmers, more than any other athletes, must use this tool provided by the coach to improve endurance, power, speed, flexibility and technique. For any high school swimmer to be competitive, a very rigorous training schedule must be followed throughout the course of the season. If a rigorous schedule in not followed (the results can be seen by looking at swimmers from weaker teams) the time put into practices will be useless and in the end very discouraging for the swimmer.
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t Brecksville, every part of our training has a purpose. No part of any exercise, whether it is in the water on out of the water is meant to just take up time. Everything is carefully planned so that each activity serves one objective, to help you as swimmers to either become stronger, quicker or to endure the pain that is felt in swimming races.
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lease read each of the next articles carefully. In these articles you will find proper techniques to follow in the nautilus room, proper procedures to follow when stretching and finally some of the important training terminology that will help you better understand what and how you will be asked to swim in practice. The articles on AT and VO2 are especially important, because they will help you comprehend why you will be asked to hold certain paces and why you will be given particular tests during swim practice. After reading these articles, you should realize the purpose of each training tool. As an athlete, we as coaches feel it to be very important for you to understand why you are asked to do certain things.