Cloverleaf Colts
Swimming
Parents and swimmers
Informational packet
CLOVERLEAF SWIMMING
Welcome to the 2010-11 Swim Season. This is a packet with a lot of information for both swimmer and parents. Inside you will find the following:
Contact info & Training facility directions
Schedule
Practice schedule
Leave Times
Calendar of practices / Meets
Varsity letter policy
School records
Pre-season workouts
Dryland workouts
Volunteer Sheet
Contact Info & Practice Facility Directions
Contacts
Here are contact numbers and emails in case a situation may occur, like illnesses, etc.
Coach McGee: 330-721-3607 (at Cloverleaf Middle School)
or
Athletic Dept.: Athletic Sect. Joanne Ashton 330-721-3515
Athletic Director Craig Walkup 330-721-3514
Practice Facility Number and Directions
Rittman Rec. Center (next to the high school) 330-922-4653
1) See Map
2) There are many ways to get to Rittman via backroads. The best thing to do is take a few different ways in the beginning and figure out which one is the best. Going up to 57 and taking a right that way (by the map) is not very fast. Take any street off Greenwich to the right (like Mennonite Road) and that will get you there quicker.
3) One way is to take Greenwich Road towards Wadsworth. Before going down a huge hill you will come to Mennonite Road. Take a right onto Mennonite. (This is before 57). Take that all the way into Rittman. You will come to a light by Burger King, take a right there onto Sunset Road. Take Sunset Rd. to Metzger Ave. Take a left onto Metzger. Then a right onto Saurer Ave. The Rec. Center is past the baseball diamond on your right.
Cloverleaf High School Swimming Schedule
COACH: Mike McGee
Date Opponent Time
Tuesday, November 30 at Ashland / Willard 6pm
(at Ashland University)
Wednesday, December 1 at Revere 4:30pm
Wednesday, December 8 at Tallmadge TBA
Friday, December 10 at Louisville 5pm
Wednesday, December 15 at Brunswick 6pm
Tuesday, December 21 Copley 5:30pm
Tuesday, December 28 Crestwood 1pm
Monday, January 3 at Wadsworth 5:30pm
Wednesday, January 12 at Green 4:30pm
Saturday, January 15 Cloverleaf Invitational 10am
Wednesday, January 19 Barberton 5:30pm
Saturday, January 22 at Dover Invitational 1:30pm
Wednesday, January 26 at Uniontown Lake 5:30pm
Friday, January 28 Suburban League Championships 5:00pm
(at Wooster High School)
Thursday, February 3 Archbishop Hoban 5:30pm
February 11-12 Sectionals at Akron University TBA
February 18-19 Districts at Cleveland State TBA
February 25-26 State at Canton McKinley 5pm
· All Cloverleaf’s home meets (in bold type) are held at Wooster High School.
LEAVING TIMES FOR MEETS
Day / Date / Location / Leave Time / Warm-up / StartTuesday / Nov. 30 / Ashland / 4:15pm / 5:15pm / 6:00pm
Wednesday / Dec. 1 / Revere / 2:45pm / 4:00pm / 4:30pm
Wednesday / Dec. 8 / Tallmadge / TBA / TBA / TBA
Friday / Dec. 10 / Louisville / 2:45pm / 4:30pm / 5:00pm
Wednesday / Dec. 15 / Brunswick / 4:20pm / 5:15pm / 6:00pm
Tuesday / Dec. 21 / Wooster
HOME / Be there at
4:00pm / 4:45pm / 5:30pm
Tuesday / Dec. 28 / Wooster
HOME / Be there at
11am / 11:45am / 1:00pm
Monday / Jan. 3 / Wadsworth
Drop Off / 4:00pm / 5:00pm / 5:30pm
Wednesday / Jan. 12 / Green / 2:30pm / 3:45pm / 4:30pm
Saturday / Jan. 15 / Wooster
HOME / Be there at 7:45am / 8:15am / 10:00am
Wednesday / Jan. 19 / Wooster
HOME / Be there at 4:00pm / 4:45pm / 5:30pm
Saturday / Jan. 22 / Dover / 10:00am / Noon / 1:30pm
Wednesday / Jan. 26 / Uniontown Lake / 3:00pm / 4:45pm / 5:30pm
Friday / Jan. 28 / Wooster
HOME / Bus will take there only
2:15pm / TBA / 5:00pm
Thursday / Feb. 3 / Wooster
HOME / Be there at 4:00pm / 4:30pm / 5:30pm
Note: Where it says “be there at….” That means you must find own transportation there. Those meets are being held at our home pool, Wooster High School.
PLEASE BE ON TIME. WE CANNOT BE LATE!
SWIMMING VARSITY LETTER POLICY
To qualify for a Varsity Letter, a swimmer must achieve BOTH of the following:
1. ATTENDANCE:
* Be a member of the team for the entire year.
* A swimmer must attend 90% of all team functions.
A team function is defined as:
1) weightlifting 2) swim meets 3) practices 4) meetings
* Injured athletes may earn a letter based on where they would have
Swam if not hurt.
· Any senior who attended all practices and fulfills all team policies.
2. PERFORMANCE:
A swimmer must score a minimum of 40 performance points during the course of the season. Depending on the meet, points will be scored according to the 2010-11 Swimming and Diving Rule Book. An example four, six, and eight lane meets is given below. Other invitationals or relay meets will be follow the 2010-11 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 4pts 6 pts 8 pts
2nd Place 3pts 4 pts 6 pts
3rd Place 1 pt 3 pts 5 pts
4th Place 2 pts 4 pts
5th Place 1 pt 3 pts
6th Place 2 pts
7th Place 1 pt
Scoring any Team points at the District Swim Meet in any event = 40 pts
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
The coaches always reserve the right to modify these rules under severe illness or some other unforeseen circumstance.
CLOVERLEAF GIRLS SWIMMING
SCHOOL RECORDS
Event Swimmer Time Year
200 Medley Relay Addy Ferguson, Nicole Kolodka,
Amelia Kopinsky, Callie Lance 1:58.69 2010
200 Freestyle Molly Bittner 2:01.00 2004
200 IM Sarah Wills 2:17.58 2001
50 Freestyle Addy Ferguson 25.52 2009
100 Butterfly Addy Ferguson 56.62 2010
100 Freestyle Addy Ferguson 55.85 2010
500 Freestyle Erin Wanko 5:29.30 2004
200 Free Relay Molly Bittner, Hillary Hewit,
Erin Wanko, Katie O’Rourke 1:45.63 2004
100 Backstroke Addy Ferguson 57.67 2010
100 Breaststroke Sarah Wills 1:09.67 2001
400 Free Relay Molly Bittner, Erin Wanko,
Katie O’Rourke, Jessica Wills 3:54.31 2002
CLOVERLEAF BOYS SWIMMING
SCHOOL RECORDS
Event Swimmer Time Year
200 Medley Relay Caleb Goodreau, Nathan Butt
Ben Goodreau, Kurt Lehecka 1:55.16 2009
200 Freestyle Kurt Lehecka 1:53.12 2010
200 IM Caleb Goodreau 2:11.24 2010
50 Freestyle Jan-Michael Jarochovic 24.51 2006
100 Butterfly Ben Goodreau 1:01.77 2009
100 Freestyle Kurt Lehecka 51.90 2010
500 Freestyle Kurt Lehecka 5:10.90 2010
200 Free Relay Kurt Lehecka, Brian Raftry
Jeff Jarrett, Luke Plazek 1:43.01 2010
100 Backstroke Jesse Cecil 1:05.66 2007
100 Breaststroke Caleb Goodreau 1:03.71 2010
400 Free Relay Kurt Lehecka, Caleb Goodreau,
Luke Plazek, Brian Raftry 3:45.21 2010
PRE-SEASON WORKOUTS
Week One WEEK TWO WEEK THREE
Warm Up : 300 free Warm Up: 5min cont. free Warm Up: 400 free
200 IM reverse order 400 pull alt: 75 free/25choice 16 x 100 on 1:50
(alt. kick/swim) 1000 free 4 x 100 kick on 2:00
200 back alt. hard/easy by 25/50/100 8 x 50 free
4 x 50 kick: back 4 x100 back (50k/50s) on 2:30 breath every 6
200 breast 4 x100 breast (50k/50s) on 2:50 4 x100 pull speciality
4 x40 kick: breast 200 cool down 200 cool down
200 free
4 x50 kick: free
200 cool down
W.U.: 500 free W.U.: 500 free W.U.: 400
600 free 400 IM reverse order alt. 50c/50fr
100 right/100 left 50 kick/50 swim 4x50 catch-up free
100 reach/100 ripple 400 IM pull 4 x50 drill on 1:15
200 normal 10 x100 IM on 2:15 100 free easy on 2:00
3 x 300 free on 5:00 odd: regular even: reverse 200 IM hard on 4:00
10 x100 on 2:15 400 IM: kick 300 kick easy :30 rest
1- fly 2-breast 10 x75 400 free hard :30 rest
3- IM 4- free 25 fly/25back/25free rest:20 400 IM easy :30 rest
5- back 6,7,8- IM 200 cool down 300 kick hard :20 rest
9- 50 fly/50back 200 free easy :30 rest
10- 50breast/50free 100 IM hard
12 x50 kick:choice 10 x25 free :10 rest
200 cool down 200 cool down
W.U.: 6 x 150 free W.U.: 1000 swim W.U.: 200free/200IM
1 x100 free 12 x25 on :45 4 x100 kick: IM order
2 x75 breast 3 of each stroke 50easy/50 fast
4 x50 back 800 pull 12 x 50 on 1:10
4 x25 fly 200-2 breaths 1,4,7,10: fly
4 x50 fly) x 4 200-3 breaths 2,5,8,11: breast
2 x 400 free on 7:00 200-4 breaths 3,6,9,12: free
300 cool down 200-5 breaths 6 x200 IM on 4:30
300 kick (hard every 25) 10 x50 free
10 x50 on 1:15 25 fast/25 easy
6 free 4 choice 400 breathing practice
6 x200 on 3:30 3-5-7-5 per 100
200 cool down 200 cool down
W.U.: 1000 swim W.U.: 200 IM W.U.: 400 swim
400 IM 25k/25p/50s 200kick/200pull 5 x100 one of each/IM
25 fly on :30 4 x200 odd: fast 800 army set /5 pushups
50 fly/back on 1:00 even: fast kicks 3 x100 fly on 2:00
75 fly/back/breast on 1:30 4 x125 on 1:25 4 x200 back/breast
100 IM on 2:00 4 x 200 broken 3 x 250 free on 3:10
200 IM on 4:00 (:10sec after each 50) 1000 swim
100 IM on 2:00 4 x100 on 1:30 300 choice
75 fly/back/breast on 1:30 4 x100 kick fast on 1:25 400 free
50 fly/back on 1:00 1000 swim 300 IM
25 fly on :30 12 x25 (work on finish)
20 x25 IM order on :45 5 x 25 (work on start)
400 free pull 12 x25 (turn & finish)
4 x100 IM order on 2:15 12 x25 under/over
8 x25 IM order on sprints 200 cool down
200 cool down
W.U.: 250 free W.U.: 1000 free W.U.: 1000 swim
250 pull (300s,400d,300k) 400 IM order
250 kick 200 pull easy (25k/25drill/50s)
250 swim 100 hard kick :15 rest 25 fly on:30
2 x 500 1:30 rest 4 x300 free :20 rest 50 fly/back on 1:00
10 x100 :15 rest (easy,hard,easy) 75 fly/back/breast
20 x50 free sprint 4 x50 max velocity :30 rest 100 IM on2:00
4 x200 odds IM :15 rest 12 x50 IM drills 200 IM on4:00
250 cool down 400 cool down breast 100 IM on2:00
75 fly/back/breast
50 fly/back on1:00
25 fly on:30
400 free pull
4 x100 IM order
8 x25 IM order sprints
200 cool down
DRYLAND Workouts
1st Day
Run 3 laps around gym or 4 around track or about a ¼ a mile (increase this up to only a mile)
1:30 High knee
1:00 Butt Kicks
:30 hop right leg, :30 hop left leg
Wall Sit 3 minutes
Stretch – Superman
Ab Work
70 - Regular 70 - 90 bent
70 - legs straight 70 - bicycle
70 - oblique 1:00 mountain (switch height every 15sec.)
Lunges (down and back)
Stretch
2nd Day
Stretch
Push-ups:
25 - military 25 – diamond 25 – wide 25 – fingertips 25 – one hand
25 - knuckles
Arm circles: 30sec. small, 30sec. medium, 30sec. large, repeat going back down
Line Jumps 1:00 Boxes 1:00 Single Leg :30sec. each leg
(no stopping in between)
Ab Work: 40 supermans 1:00 cockroaches 1:00 mountain (same as day 1) 70 flutter kicks
· Ab work are crunches: obliques are twisting side to side, mountain is when you raise your legs just off the ground, then 6in, then at a 70 degree angle and then 90 degrees and come down again. You do this on 15 sec intervals. Start at 1:00 minute and increase up to at least 3 min by the end of the summer.
· Lunges of course are stretching out with one leg and the other bending down to touch the ground.
· Supermans are done on your stomach and your legs and arms are straight out, and you lift both arms and legs at the same time and hold it a few seconds.
· Cockroaches are when you are on your back and have legs and arms sticking straight up. You hold it for 15 sec, then down for 5 sec, then back up. Must keep things straight.
Remember to stretch before and after you do this so you don’t tear anything. Increase number of push-ups and crunches by 5 a week and the timed items should increase by 10-15 sec. but don’t exceed 3 min. Also don’t exceed 100 push-ups or 150 crunches.
VOLUNTEERS NEED FOR INVITATIONAL
On January 15, 2011 we will be holding our 7th Annual Stampede: Cloverleaf Swimming Invitational at Wooster High School from 10am-5pm. The meet will only be able to run if we have volunteers to help us with timing, awards, t-shirts, and concessions. Please sign up for one of the following areas (ask friends or relatives also if they want to help), and with helping out you receive a free t-shirt compliments of the Cloverleaf Swim team.
VOLUNTEERS NEEDED IN THE FOLLOWING AREAS:
16 timers: There are 2 timers per lane, one with a stop watch other with stop button. The person with the watch then writes the time down from their watch at the end.
2 Awards: All you will have to do is put the labels Coach McGee makes and put them onto the medals and ribbons.
2 T-shirt & Accessories Sale: Sell t-shirts.
4-6 concession stand workers: Help organize, set-up and sell food items. This is a big part of the invitational and where, with t-shirts, make money for our team. Last year we did a terrific job here and would like to again this year.