We Train As a Teamwe Compete As a Teamwe Succeed As a Team

We train as a teamWe compete as a teamWe succeed as a team

Granbury Pirate Swimming & Diving

2016-2017 Pre-Season Meeting

Agenda

·  Welcome to the program!

·  Goals

·  Schedule

·  Expectations

·  Conflicts

·  Time Standards

·  Communication

·  Overview

·  “Turn It In”s

Welcome to the Program!!

Hello and Welcome!

Congratulations on being a part of the 2016-2017 Granbury High School swim team! We are excited and honored to have each of you here to achieve our goal of creating a historic program that consistently pushes for district, regional, and state championships!

Please understand the task that is placed before each of you. On this team there are no small or large players, only individuals with roles that they are tasked to accomplish. Not only do we strive to prepare you to succeed in the water, but in life. Always remember that swimming is a small chapter of your life. 50 years from now it won’t matter what you went in the 100 free, but the relationships you made will be what you hold onto.

A quick word about our coaching staff!

Head Coach Jason Pullano attended and swam for NCAA Division 2 Ouachita Baptist University. In 4 years at OBU, Pullano was named Academic-All NSISC 4 times, All-NSISC 3 times and NCAA Academic All-American Honorable mention his senior year. Pullano accepted the position of Head High School Swim Coach for Granbury ISD in 2014. In his first 2 years as Head Coach, Pullano led the Pirates to a second & third consecutive District Championship as well as Top 5 placings for the boys and girls at the Region 2-5A Championship meet. He was also named Boys and Girls District 7-5A Coach of the Meet in 2015. During the summers he works with Coaches Steve Bultman & Jay Holmes at Texas A&M University with their age group swim camp.

Assistant Coach Jennifer Pullano also attended Ouachita where she was an All-Conference, All-American & Academic All-American swimmer. She brings over a decade of swimming experience in East Texas where she competed at the UIL State Championships 4 times during her high school swimming career as well as competing at the NCAA Championships twice during her college career. Jennifer will be working at Acton Middle School in the fall teaching 6th grade social studies.

As a coaching staff we would like to welcome you to our program and hope you invest in us as much as we will invest in you. This group truly has limitless potential.

Thank you,

Jennifer and Jason Pullano

Granbury High School Swimming & Diving

“Where good becomes great”

2016-2017

“#RiseUp”

2016-2017 Team Goals

2015-2016 Totals | 2016-2017 Goals

Number of Swimmers on Roster: 35 | 44

Number of Boys on Roster: 19 | 22

Number of Girls on Roster: 16 | 22

Number of Boys District Participants: 18 | 18

Number of Girls District Participants: 16 | 18

Number of Regional Qualifiers: 27 | 26

Number of Boys Regional Qualifiers: 15 | 14

Number of Girls Regional Qualifiers: 12 | 12

School Records: 0 | 3

Don’t lose your grip on the dreams of the past

You must fight just to keep them alive.”

-Eye of the Tiger, Survivor

We train as a teamWe compete as a teamWe succeed as a team

2016-2017 Focus Points

We train as a teamWe compete as a teamWe succeed as a team

2016-2017 Swimming “Focus Points”

·  “Water time”

·  Creating Shape before Creating Movement

·  Importance of Kick (all varieties)

2016-2017 Weight Room “Focus Points”

·  Enhance mobility for injury prevention

·  Functional Movements (movements you’d use in your life)

·  High Intensity Interval Training

2016-2017 Academic “Focus Points”

·  Time management adjustments

·  Peer mentoring & accountability

·  Asking for help when it is needed

2016-2017 Team Building “Focus Points”

·  Branch out and meet a new person

·  Extend invitations to all, not some

·  Be the teammate you’d hope to deserve

We train as a teamWe compete as a teamWe succeed as a team

We train as a teamWe compete as a teamWe succeed as a team

2016-2017 Individual Swimming Goals

Event R G OMG

Primary Event: ______

Secondary Event: ______

Tertiary Event: ______

Project Event: ______

Choice Event: ______

Realistic Goals: Anything you realistically believe you will accomplish this year. Qualifying for regionals? Meeting a TISCA standard? Competing at district? Etc.

Ideal Goals: Anything you ideally wish to accomplish this year. A final at regionals? Medal at district? Break 1:00 in an event? Be named all state? Etc.

OMG Goals: THINK LIMITLESSLY! What are the goals you that will drive you all season? These are the “stars” you’re reaching for! Qualifying for state? Jr National cuts? Getting recruited by a college? Etc.

2016-2017 Academic Goals

My expectations are that each student athlete maintains a high academic standard. Specifically my expectation is A’s and B’s in all classes. UIL eligibility only requires A’s B’s and C’s however I hold swimmers more accountable because I know each of you are capable. This offseason we had 70.2% of our swimmers maintain A’s and B’s on their report cards. As a team, looking to next year our goals are:

Realistic Goal: Ideal Goal: OMG Goal:

75% A’s and B’s 80% A’s and B’s 85% A’s and B’s

100% passing 100% passing 100% passing

Realistic Goals: Anything you realistically believe you will accomplish this year in the classroom? Passing all STAAR tests? Getting involved in a club? Passing all of you classes? Etc.

Ideal Goals: Anything you ideally wish to accomplish this year in the classroom? Commended on STAAR tests? A’s and B’s in all classes? Earning college credit through exams/courses? Etc.

OMG Goals: THINK LIMITLESSLY! What are the goals you that will drive you all season? These are the “stars” you’re reaching for! All A’s all year? Jumping into top 10%? Jumping into top 25? Graduating top 10? Etc.

Write down your goals and put them somewhere where you are reminded daily of WHY you are swimming each morning. You will also submit your responses during your first afternoon practice the first week of school. This will be your first grade in the gradebook.

We train as a teamWe compete as a teamWe succeed as a team

Big Picture Schedule

We train as a teamWe compete as a teamWe succeed as a team

Stage 1: Preseason

# of weeks: 5

Dates: August 22-September 23

Monday Focus: Technique

Tuesday Focus: Technique

Wednesday Focus: Technique

Thursday Focus: Technique

Friday Focus: Stations

Stage 2: Aerobic Base

# of weeks: 7

Dates: September 26-November 11

Monday Focus: Warmup for week

Tuesday Focus: Aerobic Base

Wednesday Focus: Stations

Thursday Focus: Aerobic Base

Friday Focus: Challenge

Stage 3: Anaerobic Base

# of weeks: 5

Dates: November 14-December 16

Monday Focus: Technique

Tuesday Focus: Anaerobic Base

Wednesday Focus: Stations

Thursday Focus: Anaerobic Base

Friday Focus: Lactate/Challenge

Stage 5: Race Pace

# of weeks: 3

Dates: December 19-January 6

Monday Focus: Warmup/Fast kick

Tuesday Focus: Technique/Aerobic Base

Wednesday Focus: Stations

Thursday Focus: Technique/Aerobic Base

Friday Focus: Time Trials

Stage 6: Taper

# of weeks: 2

Dates: January 9-January 21*

Or January 19-February 2

Monday Focus: Taper

Tuesday Focus: Taper

Wednesday Focus: Taper

Thursday Focus: Taper

Friday Focus: Taper

We train as a teamWe compete as a teamWe succeed as a team

We train as a teamWe compete as a teamWe succeed as a team

Meet Schedule

Daily Practice Schedule

After preseason is over, we will begin our meet season. At this point practice schedules may change. These groups will have similar schedules however they may alternate locations/times/etc. As this comes closer I will discuss more in depth. Also, we will be offering optional stroke & video clinics AT LEAST 1 Saturday per month. Those will be announced the week prior.

In regards to our preseason (August 22-September 30) the schedule will be as follows:

All: M-F 6:00 AM-7:30 AM Swimming @ Hood County YMCA

Guys: Tuesday 4:30 PM-5:30 PM Weights/Dry Land @ Pirate Pavilion

Girls: Thursday 4:30 PM-5:30 PM Weights/Dry Land @ Pirate Pavilion

Expectations

Practice Expectations

·  How we arrive: Swimmers are expected to be at the pool 15 minutes early (5:45). This allows for time to stretch, warmup and become aware of the goal for the day

·  How we act: Support one another. We train as a team. We compete as a team. We succeed as a team. We must eliminate divisions.

·  How we are prepared: Take the necessary steps before practice. Check the team websites and emails for last minute updates.

·  How we enter the water: Together, as a team, and “on the top.” We need to become more disciplined in how we attack training!

·  How we train: Respect one another. Be courteous in the lane and follow “lane etiquette.” A lot of our focus will be on race pace, especially with our facilities. It’s easy to go through the motions, but it’s obvious as well. We know your race pace.

·  How we are a team: “Together Everyone Achieves More” I’ll say it again: We train as a team. We compete as a team. We succeed as a team.

·  How we handle success: Confidence, courage, and humility. We swim without limits. Be excited by your success! But keep your eyes humbly focused on what’s ahead.

·  How we handle failure: Confidence, courage, and humility. We swim without limits. You learn more from failure than success. Find the positives and what can be improved. Keep your eyes humbly focused on what’s ahead.

·  A few noteworthy expectations:

o  Nobody has perfect technique. You can always improve some aspect of your strokes. The coaches know what to do to make you improve. We see what you cannot. You feel what we do not. We must work together to make your technique the best it can be.

o  Race pace training. The idea is to train at the speed you would be racing. We had tremendous success with this last year. It will remain an occasional part of our training regimen.

o  “Game face” is a term we use so that you bring yourselves to a state where you are prepared to go to battle. This is not a time when you should joke around or survive in practice. We should aim to thrive when our game faces are on!

o  Your training group is where you will succeed the most. Don’t argue with your role, embrace it.

o  Swim practices are subject to the weather. Bring dryland clothes to each swim practice that we have. It’s possible we will take the bus from the pool to the high school to have dryland practice.

o  Bring a towel, cap, goggles, water bottle, and swim suit to every practice.

If you wish to drive yourself or ride with a teammate to the high school you will need to fill out the required transportation release form

Meet Expectations

·  How we arrive: Swimmers are expected to be at the bus pickup location on time. Swimmers are also expected to be behind the blocks on time and in the warmup pool on time. No exceptions.

·  How we act: Support one another. Empty bleachers are happy bleachers. Parents love to see our team lining the side of the pool and other teams hate when they’re outnumbered. Put on a show and take no prisoners!

·  How we are prepared: Take the necessary steps before meets. Identify your goal/s for the meet and prepare yourself mentally to attack each swim!

·  How we enter the water: Together, as a team, and “on the top.” We need to become more disciplined in how we attack meets. We should all be in the water for warmup no matter when your first swim is.

·  How we compete: Physically, mentally, and emotionally tough. “Coach I can’t” is a curse on this team. Move behind the blocks, appear ready. Fake it and you’ll feel it! I never allow swimmers to scratch barring physical harm. Don’t ask.

·  How we are a team: “Together Everyone Achieves More” I’ll say it again: We train as a team. We compete as a team. We succeed as a team.

·  How we handle success: Confidence, courage, and humility. Allow your positive performances to snowball! Nothing feels better than accomplishing a goal that you worked towards.

·  How we handle failure: Confidence, courage, and humility. We swim without limits. You learn more from failure than success. Find the positives and what can be improved. Keep your eyes humbly focused on what’s ahead and focus on your next race.

·  A few noteworthy expectations:

o  Swimmers are swimmers. Not fans. At dual meets and invitationals, stay out of the stands. If your parents need to get your attention, you’ll still need to remain on deck.

o  Give your all on each event. Regardless of experience, times, speed, etc. each swim is an opportunity.

o  Keep your focus and your emotions in check. Bad swims happen. Obsessing over a poor swim will only lead to more poor swims.