2016 WHS Swimming & Diving Handbook
Table of Contents
Contact Info/ Philosophy……………………………………….2
Safety Information……………………………………………...3
Captain Letters………………………………………………..4-5
Team Pledge ……………………………………………………6
Coach Letters…………………………………………………7-9
Parent Volunteers/Special Recognition……………..……….10-11
Equipment……………………………………………………11-12
Rules……………………...... 13-16
Meet Info/Rules……………………………………………...17-19
Injury Procedures**……………………………………………20
Strengths/Weaknesses………………………………………..20-21
Something to Think About……………………………………..22
Swimming Key Words & Tips………………………….……23-29
Diving Key Words & Tips……………………………………30-31
Mental Training/Goal Setting………………………………..32-33
Excuse List…………………………………………………...33-35
Risks………………………………………………………..…36
Health Info……………………………………………………37-38
Invisible Training for Invincible Swimmers………………….39
Lettering & Awards Information………………………………40
District Team…………………………………………………..41
Qualifying Times………………………………………….…42-43
Middle 50………………………………………………………44
All-Americans/State Champs………………………………….45
2015 Swim Schedule …………………………………...... 46
Meet Evaluation Forms………………………………………47-57
WHS All-Time top 25 times …………………………………58-65
Contact Information
Head Swimming Coach James Elwyn 663-8117 x201 (W)
393-5101 (Cell)
886-8727 (Home)
Girls Head Diving Coach Nicklas Peterson 607-6883
Boys Head Diving Coach Mitch Thompson 421-1303 (cell)
Assistant Coach Mike Hartley 264-3479 (Cell)
Assistant Coach Kara Melton 595-3866 (Cell)
Assistant Coach Marc Norsen (206) 818-8000
What Are We All About
Swimming and diving are among the most demanding varsity sports in which a high school athlete may participate. The current level of competition is such that, in order to be successful, the Wenatchee Swimmer/Diver must commit their time to an intense training program requiring long hours. All team members are expected to train for four events, as allowed by rules. Individuals focusing on diving, are strongly encouraged to complete Tuesday and Friday swim practices, as swimming events will be their other three events, and swimming provides excellent conditioning.
Swimming/diving is both an individual and team sport. The goal of Wenatchee swimming/diving is to promote excellence in competitive swimming/diving at both the individual and team level. The program strives to foster the development of self-confidence, self-discipline, and self-motivation within each individual. The expectation is that these characteristics will carry over into the other areas of life and allow the individual to make a positive contribution to their family, school, and community. Essential components of this development are the important skills of goal setting, teamwork, and positive support. When the individual succeeds, the team succeeds. It must be stressed however, that no individual is more important that the team. Negativism, half-heartedness, and other types of behavior that detract from the team’s pursuit of excellence, cannot be tolerated.
Swimming and diving are not easy. In order to swim fast and dive your best, you must train well. When one trains well and practices with intensity, excellence is guaranteed. The Wenatchee Swimming/Diving program is structured so that the swimmers and divers may create an environment in which it is fun to train with intensity. Set goals, formulate a plan to attain those goals…..STRIVE FOR EXCELLENCE.
Safety Information
The Wenatchee High School swimming and diving program coaches take pride in providing a safe environment for all team members. As a group, we have a duty to help provide a safe aquatics environment for all.
1. Enter the pool only when directed by a coach. Follow all pool rules.
2. Do NOT run on the pool deck.
3. The swimming assessments will be given on the first day of practice for each swimmer and/or diver. No swimmer/diver is allowed to practice until they have passed the swimming test.
3. Do not throw kick boards, pull-buoys, or other equipment.
4. Starting blocks are to be used only when directed by a coach.
5. When practicing starts the guidelines below will be followed: **
-Swimmers should NEVER dive into water that is less than five feet deep.***
-The deck should be clear of kick boards, pull buoys, fins, etc.
-No “horse-play” when starts are being practiced.
-Starts will ONLY be practiced at a time designated by a coach.
-Practice starts ONLY when a coach is present and directly
observing the swimmer.
-When using the starting blocks, get onto the blocks ONLY when a coach
gives the command, “STEP UP.”
-When practicing starts, from the deck, in the pool, or the blocks, all other
swimmers must keep an adequate distance from the starting swimmer.
**All swimmers and parents need to be aware of this policy in order to reduce the risks associated with practicing starts. Any violations of this policy will result in immediate dismissal from practice.
*** Some pools, like the Eastmont YMCA facility, are not 5 ft. deep. Extreme caution should be used when starting at any pool of a depth less than 6 ft.
“Success isn’t something that just happens – success is learned, success is practiced and then it is shared.” Sparky Anderson, 3X World Series Champion Manager
From Your Captains
Dear incoming and returning members of the WHS Girls Swim & Dive Team;
Welcome! To those of you who are new, I’m glad that you’ve decided to try this enjoyable sport, and to those of you who came back I have one question for you: why?
All jokes aside, I know that I can speak for my fellow captains as well when I say that one of our biggest goals this year is to get to know each and every one of you, whether we are meeting you for the first time or just getting to know you better. New faces or old, we are all part of this swim (and dive I guess) team together, and we will do our best to help all of you through this magical journey of WHS girls swim season.
The Wenatchee High School swim and dive team has personally been one of the best experiences of my high school career, and possibly my life. When one enters high school, and even during their time here, I feel like one of the most important parts of completing this wonderful, terrible, beautiful, terrifying four year experience to the fullest is to get involved in something. Coming into this gigantic (well at least it used to be huge to me) school as fresh meat did seem pretty nerve racking when I came up all those years ago, but instead of being completely lost and clueless, I had luckily already had the advantage of bonding with a wonderful group of girls the week before this monster called high school started. It may not seem like much to those of you just joining, but trust me - this experience of several weeks working together on what the innocent call a ‘swim team’ will be one you’ll never forget.
Our program has a reputation of being a super strong and hard-working team. For example, our team has been in the top four places at state for the past three years, and is also basically the powerhouse of our new district. I’m not saying this to try to show off or anything, but rather just to convince you that this team is a great tool for any of you out there who would like to get better at this sport - and yes, this is most definitely a sport. I can guarantee that you will see improvement, whether by the sheer willpower that this sport will bring out in you, or by the more than amazing coaching staff of James Elwyn, Mike Hartley, Marc Norsen, Kara Melton and our new dive coach, Nick Peterson.
If you have any further questions about the team or just philosophical questions about life (I can answer those too) then please feel free to approach me or any of the other seniors. We are here to help you feel like you belong, stay positive and happy, and most obviously to help you succeed. Yes, you will be asked to work hard. Yes, your limits will be tested. Yes, this may even push you more than you ever thought you could be pushed. But maybe it’s your time to break those limits. Go farther than you’re used to. Why not? It sounds like an adventure ;)
Jessica Wierzbicki for The Captain’s Committee of: Rebecca Bay, Isabelle Dressel, Alyssa Laney, Cindy Mejia, and Jessica Wierzbicki
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“Don’t put a limit on anything. The more you dream, the further you get.” Michael Phelps
WHS Team Pledge
To Be the Best, We Must Follow the PATH!
Purpose – the pursuit of excellence in swimming requires the greatest degree of sacrifice. We must remember our purpose: achieving excellence, through constant improvement of technique, training and mental aspects of the sport. Unconditionally commit ourselves to the team goals in order to create an atmosphere which breeds success.
Accountability – We are more than individuals! As a team we need to give our best so the team can reach maximum potential! Help each other to be the best by holding yourself and your teammates accountable!
Teamwork – Swimming is both an individual and team sport. How hard each team member works directly influences how we perform as a team. Believe in your teammates! Help them to achieve by challenging them to be the best they can be.
Honor - Honor the sport, your teammates, parents, coaches, and athletes and coaches we compete against. The lessons we learn through being on a swim/dive team are lessons we can draw from for the rest of our lives.
IF we remember our purpose, practice accountability and teamwork, and honor our sport, we can reach team and individual goals.
“I told myself there was no way I was going to let this training go to waste. It was my time and I was ready to go.” – Katie Hoff, former world record holder, 400 IM
"The things you learn from sports – setting goals, being part of a team, confidence – that's invaluable. It's not about trophies and ribbons. It's about being on time for practice, accepting challenges and being fearful of the elements." – Summer Sanders, Olympic gold medalist in swimming.
From Your Coaches
Dear WHS Swim Team and Parents:
I am excited to return as your head coach as we look to retain our league and district titles! We return many key performers, from a team that placed 3rd at the State Meet, including school record holders Jordan “Jojo” Hartley, Hannah “Bull” Vanheyningen, Jessica “JAWS” Wierzbicki and Isabelle “IZ” Dressel as well as an impressive group of hard working state participants. We will work hard, improve, and be in position to again challenge for a state title!
Equally important, we will work hard, improve, and become better swimmers and better people. The challenges of swimming are an important preparation for the challenges of life. How we face them, and overcome them is of utmost importance. Be resilient! Prepare for the best season yet.
This is my twelfth year coaching the Girls Swim Team and my thirteenth year as the Boys Head Coach. Swimming is a great sport, which I have been involved with nearly all of my life. I began my competitive swimming life when I was four years young and have been at it ever since. From high school state meets, USA swimming zones, to collegiate and masters nationals I have been a part of many teams. Along the way, I have had the pleasure of coaching at many levels and was a part of a state championship team with the legendary Mel Roberts. Coach Robert’s teams have won numerous state championships and I look forward to bringing more of his ideas to Wenatchee.
This season many of you will step up and fill the roles vacated by an outstanding group of graduates. In addition, we have a great chance keep our new league championship and to win our 10th district title in the last dozen years. Our time is NOW! Hard work, dedication to team goals, and following the PATH will help us reach our destination! WHS swimming ROCKS!
Go Purple and Gold!
Coach James Elwyn
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Panther Athletes and Parents,
It is an amazing experience we all get to share when seeking out athleticism and competition. Whether your goals are to progress your personal abilities and fitness or to compete at higher levels, swimming and diving provides the stepping stones for not only athletic development but also skills of respect, responsibility, honor and commitment. With all that said, let’s try and enjoy our season, work hard, and most importantly have fun!
This will be my first year coaching for a sports team and while the position is a bit intimidating there is also that thrill of doing something new and exciting. I am a recent graduate of Central Washington University with a degree in physiology and focus on sports medicine. Exercise science has been a longtime passion of mine and I hope to use my experience from school to strengthen the team in many new and old areas. I have been diving for 10 years now, still diving today whenever given the opportunity and have had various opportunities to teach diving skills to individuals over the years. I’ve also been in charge of various exercise classes and courses while obtaining my degree.
Ever since I began the application process for the position I’ve heard only great things about the WHS girls swim and dive team. I’m excited to be joining this great team and am looking forward to meeting and getting to know all the athletes and families this season. Let’s all work hard and shoot for that title!
Go Panthers!
Nicklas Peterson
Diving Coach