Swimmers' Guide by yaofenji



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                                   Coaching Philosophy

 “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful
beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves,
who am I to be brilliant, gorgeous, talented fabulous? Actually, who are you not to be?
You are a child of God. Your playing small does not serve the world. There is nothing
enlightening about shrinking so that other people wont’ feel insecure around you. We are
all meant to shine, as children do. We were born to make manifest the glory of God that
is within us. It’s not just in some of us; it’s on everyone. And as we let our own light
shine, we unconsciously give other people permission to do the same. As we are liberated
from our own fear, our presence automatically liberates others.”
                                        -Marianne Williamson-
                                         Inspirational author, lecturer, and spiritual teacher

   I believe sports and athletics are a wonderful way for all of us to stay strong in spirit,
mind and body. Swimming is one of very few athletic pursuits allowing lifelong
opportunities for both fitness and competition. This, coupled with the individual pursuit
of a goal, while being part of a team, separates swimming from other athletic endeavors.
Often times swimming is looked at as an individual sport, but without the support of
teammates, coaches, and parents, the intensity needed to continue to see improvements
through the years is very difficult to muster on a daily basis.
   As a coach, I want to see the athletes I work with attain their goals. It is through
working with athletes a goal can be decided upon. The choice of a goal takes time and is
not easy. The goal has to be important enough to the athlete to help motivate them on a
daily basis even in the face of considerable daily stress and distraction.
   At the end of the day, athletes’ have only one person to answer to, and that is
themselves. I can write a workout, I can push the swimmer but in the end, the athlete is
the only one who can answer whether or not he or she pushed as hard as is possible at
practice. The athlete is responsible everyday for the effort put in. The beauty of
swimming is the concrete way the sport is measured: time. If an athlete is not achieving
best times or at least matching their best times at certain points through the season there
could be a couple of reasons. One being lack of intensity or the athlete has reached a
plateau and it is time to make changes in workouts.
   I always caution athletes and parents to not focus solely on the time. The important
thing to realize is that there are many intangible benefits to being on a team. Learning to
work with others, helping younger swimmers grow, and being a leader are just a few that
some to mind. In the long run, sports are not very important, but the lessons one can learn
from participation are. Commitment on a daily basis, hard work at practice and
supporting teammates, while they do the same, are the important things we learn from
athletic pursuits.
                                        -Tom Cohill

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                                      Head Coach
                                      Tom Cohill
                                     329-6884, x14

                                 Age Group Coaches
                                   Craig Brierley
                                Danielle Quackenbush

                                Parent Planning Board
                                  Stephanie Bogetti
                                    Craig Brierley
                                  Christina Brierley
                                     Chris Duryea
                                   Robert Howard
                                   Rich Kalbacher
                                   Jackie Minetree
                                    John Ryan, Jr.
                                   Marigrace Ryan

                                    John Ryan, Sr.
                                    Dick Monahan

                                Website Administrator
                                  Jackie Minetree


                                 Mission Statement
The mission of the East Hampton YMCA Youth Swim Club shall be to provide our young
swimmers with the opportunity to participate in competitive swimming under conditions
that will foster skilled aquatic ability, good sportsmanship, team loyalty and at the same
                        time, promote swimming as a life-long sport.


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2010-11 Team Contacts

Head Coach: Tom Cohill 329-6884, x14

Team suits: Christina Brierley cabrierl@optonline.net

Practice suits: John Ryan, Jr. kingjohn@optonline.net

Team Dinners, Group Hotel Reservations : Marigrace Ryan kingjohn@optonline.net

Team Video for Recognition Dinners: tba

Useful Links:
YMCA New York: www.yswimmingnewyork.org

Metropolitan Swimming, Inc. www.metroswimming.org

USA Swimming www.usaswimming.org

Discount Suits, etc. www.swimoutlet.com

                       See Team Website for other useful links!

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A swimmer must be a member of U.S. Swimming to swim in any of the meets in
which we participate. This includes any home meets.

 A swimmers age for State competition is defined as the age as of December 1 of the
present swim season.

To swim in the State competition, a swimmer must have competed in two (2) Y-
sponsored meets during the swim season, and must have clocked a state-qualifying time
in a sanctioned meet (Y or Metro) before February 13th. It is recommended to plan for
three Y meets. This allows for snow days, meet cancellations or personal scheduling

The following guidelines are designed to provide the best possible practice environment
for all, swimmers, parents and coaches.

1. The least possible interruption in the training schedule will produce the greatest
   amount of success. The team does encourage younger swimmers to participate in
   other activities in addition to swimming. As the swimmer advances and matures, a
   greater level of commitment is expected.

2. Swimmers should arrive at practice 15 minutes prior to their practice time. They
   should be picked up no later than 15 minutes after their practice is over. Swimmers
   should be ready to swim no later than five minutes prior to the start of their

3. Parents should contact the coaches when swimmers will be late or absent from

4. Swimmers should plan to stay for the entire practice. The last part of practice is very
   often the most important. In addition, announcements are made at the end of each

As a swimmer's level and ability increase, so does his/her responsibility. This is a deep
commitment that requires great effort on all parts. A swimmer has responsibilities to the
team, the coach, his/her parents, and most importantly to her or himself. Swimmers need
to prepare themselves for a 100% effort each time they come to practice.

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1. Use of alcohol, drugs, or tobacco by swimmers is not tolerated.

2. Interference with the progress of another swimmer, during practice or otherwise, is
   not tolerated.

3. At all team functions, whether practice, meets, or social gatherings, we expect each
   swimmer’s behavior to reflect positively on the team.

4. All members of the team, including swimmers and parents, are expected to protect
   and improve the reputation of the YMCA and the Team.

SWIM MEETS . . . but were afraid to ask, or didn't know to ask:
Swim meets are a great experience for swimmers and spectators alike. Listed below are
some guidelines intended to help you through your first couple of swim meets.

Swim Season
As far as meets are concerned, the swim year is divided into two seasons. The winter, or
"short course" season, runs from mid-September to April. The meets are held in 25-yard
pools. The summer, or "long course" season, runs from early April to mid-August. Meets
are generally held outside in 50-meter pools (Olympic size).

What to Take To the Meet
1. All swimmers are expected to wear the team uniform, including cap, at all meets.
2. Swim Suit, team swim cap, goggles – most important!
3. Towels – we recommend two.
4. Sweat suits – top and bottom.
5. T-shirt - optional
6. Food - Suggestions for items to bring:
   Drinks: Water, Hi-C, Fruit juice, Gatorade
   Snacks: Granola bars, Fun fruits, yogurt, cereal, a sandwich

Special Note for Spectators
The pool area is usually very warm. Dress appropriately. Nothing is worse than being
hot at a swim meet, as it makes the time pass very slowly! Don’t forget your camera!

Before the Meet Starts

1. Arrive at the pool at least 15 minutes before the scheduled warm-up time begins. This
   time will be listed in the meet information handed out to all swimmers and is posted
   on the information board (Hallway leading from the locker rooms to the pool).

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2. Upon arrival look for familiar faces. The team usually sits in one place together, so
   make sure your child has a small bag or backpack to hold the things they might need
   during the meet (swim cap, goggles, towels, water, snacks).

3. Find the check-in place for swimmers. Either you or your swimmer will need to
   check the swimmer in. Be sure to check for special posted instructions in the area.
   You want to do whatever is required by the sponsors of a particular meet so they
   know who is present and who is swimming. Requirements may vary by meet.

4. Once "checked in" to the meet, make sure your swimmer checks in with the
   Hurricanes’ coach. The coach may want to write the event numbers on your
   swimmer's hand in ink. This helps the swimmer remember what events he/she is
   swimming and what event numbers to listen for. The pace of a meet is quick, and
   acoustics can be difficult. Swimmers must pay close attention!

5. Swimmers should look to coaches and/or announcers for warm-up instructions. It is
   very important for all swimmers to warm-up with the team. Swimmer's bodies are
   just like cars on a cold day: you need to get the engine going and warmed up before
   you can go all out!

6. After warm-up, swimmers return to the team’s “area” and stay there until their next
   event is called. Coaches will be advising them, as several events are staging when
   each event is being swum. But if the child isn’t in the team’s area, the coach can’t
   advise them to be ready. (Be sure to tell the coach if you leave to go to the

7. Meets usually start about 10-15 minutes after warm-ups are over.

8. Parents are absolutely not allowed on deck unless they are serving in an official
   capacity. This is a rule of U.S. Swimming, and important for insurance and other
   reasons. Similarly, questions concerning meet results, an officiating call, or the
   conduct of a meet, should be referred to the coaching staff. They, in turn, will pursue
   the matter through the proper channels.

9. A “Heat Sheet”, or program, is usually available for sale in the lobby or concession
   area of the pool. Heat sheets generally sell for one to two dollars per day. They list all
   swimmers in each event in order of "seed time". When the team entry is sent in, each
   swimmer and his/her previous best time in that event is listed. If the swimmer is
   swimming an event for the first time, he/she will be entered as a "no-time" or "NT".
   A "no-time" swimmer will most likely swim in one of the first, or slowest, heats of
   the event.

The Start of the Meet

1. It is important for each swimmer to know what event numbers he/she is swimming.
   They may swim right after warm-ups, or they may have to wait awhile.

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2. A swimmer's event number will be called, usually over the loudspeaker, and he/she
   will be asked to report to the "clerk of course". Swimmers should report with his/her
   cap and goggle. Note: generally, girls’ events are odd-numbered and boys’ events are
   even-numbered. For example, the announcer might say, "Event #26, 10 and Under
   Boys, 50 freestyle, report to Clerk of Course."

3. The "Clerk of Course" area is where all swimmers check in before the warm-up.
   The people running the "Clerk of Course" will give each swimmer a card for that
   event. This card will tell the swimmer their heat number and lane number.
        The clerk will usually line up all the swimmers and take them down to the pool in
   correct order.
        Depending on the meet, either the people at clerk will give the card to the timers
   at the beginning of each lane, or the people at the clerk will instruct the swimmers to
   hand their card to the timer when it is their turn to swim. These cards are very
   important because they tell the people running the meet who actually swam each
        The number of heats in each event will vary depending on the size of the meet and
   the popularity of the event.

4. The swimmer swims the race.

5. After each swim, the swimmer should ask the timer (people behind the blocks at each
   lane) their actual time, and go directly to the coach to tell him or her their recorded

6. After each event, tell your child how great they did! The coaching staff will discuss
   stroke technique with them. They need to hear from you how proud you are and how
   hard they tried.

7. The swimmer then returns to the team area to wait for their next event.

8. When a swimmer has completed all of their events, they are free to leave. Make sure,
   however, to check with the coach before leaving to make sure your swimmer is not
   swimming in a relay. They may have been scheduled to swim, or asked to fill in for
   an absent teammate. It is not fair to other swimmers who may have stayed to swim in
   a relay to scratch because the relay team is incomplete. (The coaches speak from
   experience on this issue!)

Competitive Strokes

The four competitive strokes are

       1)   Freestyle
       2)   Backstroke
       3)   Breaststroke
       4)   Butterfly

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Swimmers are not allowed a false start. If a swimmer jumps the start (whether
intentional or not) and the starter thinks they are trying to get an advantage, they will be
taken out of the race. This is not like the Olympics where swimmers are allowed two
false starts.

Turns and finishes
Freestyle: feet must touch the wall on the turn.
Backstroke: swimmers must be on their back when they touch the wall. After touching
the wall, the swimmer can then turn around, but must push off on his or her back. At the
finish, the swimmer must finish on their back. A swimmer may not roll over and grab the
wall without first touching it.
Breaststroke and Butterfly: Swimmers must touch the wall with both hands at the same
time. Swimmer may not freestyle kick off the wall in either breaststroke or butterfly.
When swimming butterfly, both arms must move at the same time.

Events are held in all four competitive strokes at varying distances depending on the age
group of the swimmer. Other events include

       1) Individual Medley, a combination of the strokes swum by one swimmer
       2) Freestyle Relay, wherein four swimmers swim freestyle
       3) Medley Relay, wherein each of four swimmers swims one of the competitive
          strokes in this order: backstroke, breaststroke, butterfly and freestyle.

COMPETITION . . . and the winner is . . .

Achieving first place in a race makes a person a “winner” in only one sense. Every
swimmer should try to behave like a winner in a larger sense. There are certain
characteristics of a winner, and every swimmer, no matter where they place in a race,
should aim to develop those characteristics. They are 1) concentration, 2) listening skills,
and 3) working toward goals.

Athletics is not an end in itself, but a means of teaching children life skills and
encouraging each child to reach their potential. Athletics is simply organized play,
enabling a person to demonstrate one's abilities and measure one’s progress and
development. Winning without learning, is not the goal of this swim team. In
competition, the important measure is not who collected the most medals, or even whose
times improved by the most. The real critical measure is who learned the most from the
competitive experience.

Swimmers quickly forget the medals, records, and other material benefits. They
remember for a much longer time the development of interpersonal skills, discipline,
listening skills, time management, goal setting, and enhanced self-image. These are the
things that make the swimmer a more successful person with a better chance of living a

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life closer to peak potential, and a better chance of making positive contributions to the
world they live in.

Reprinted from "Training Agenda", a USS Sports Medicine and Science Series
Everything you do influences your performance, but your food choices have the most
effect due to the long term and short term benefits. A proper diet, including proper
selection of foods, will help your training and performance and will help maintain a
healthy lifestyle once you stop competing.

To help ensure a balanced diet, remember that there are no magical nutrition remedies. So
simply try to eat a variety of wholesome foods from the four food groups--milk, meat,
fruits & vegetables, and grains. Foods in these groups provide protein, fat carbohydrate,
fiber and all the necessary vitamins and minerals. A swimmer’s ideal diet should include
the following percentage of calories:

          Carbohydrate                    50-60%
          Fat                             20-30%
          Protein                         14-18%

This nutrition series is designed to help you better understand good nutrition and to
provide guidelines for ideal food choices. For an athlete, there are four major periods
that nutrition will effect:

1. During Training
Training represents the period in which athletes spend most of their time. Therefore, this
category represents the most critical period. During this time, a diet high in carbohydrates
is important. This is important since it is not uncommon for athletes training 4-6 hours a
day to burn 2500 to 4000 calories a day. The best way to replenish these calories is with a
high carbohydrate diet. By being conscious of this and by taking high carbohydrate foods
or drink in the first 30 minutes following a workout, you can minimize depletion of
energy stores.

2. Pre-event Nutrition
The major purpose of the pre-event diet is to ensure sufficient energy and fluid for the
athlete. Two to three days before competition, a high carbohydrate diet with plenty of
fluids should be emphasized. The pre-event meal should include a light, high
carbohydrate meal three to four hours before the event.

3. Nutrition During Competition
Provided that good nutrition practices were followed during training, middle distance and
sprint events will not be limited by nutrition-related factors. During a multi-day
competition, make sure to consume plenty of fluids and include high carbohydrate, low
fat selections with each meal.

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4. Nutrition After Competition
High intensity physical work will deplete the muscle's energy supplies. Therefore,
carbohydrates play an important role after competition to make sure energy stores are

Food Choices
The best food choices include a well balanced, mixed diet with choices from each of the
four food groups. You can get all the nutrients you need by selecting a variety of foods in
the recommended serving size from each of the following food groups:

     Food Group                       Selections                               Servings per Day
                                Milk, Cheese, Yogurt,
        MILK                     Cottage Cheese, Ice                                 4 or More
                                   Cream (Vitamins &
                              Meat, Fish, Poultry, Eggs,
        MEAT                       Beans, Peas, Nuts                                 2 or More
                                 (minerals & protein)
                                Fresh, Frozen, Canned,
                             Dried and Juiced Fruits and
   FRUIT    &                    Vegetables (Vitamins                                8 or More
   VEGETABLES                     and Carbohydrates)
                                Cereals, Breads, Rolls,
                              Pasta, Muffins, Pancakes
        GRAIN               (Carbohydrates and Minerals)                          8 or More
                             Cakes, Cookies, Pies, Candy                ONLY if you need additional
       OTHERS                     Soft Drinks, Chips                    calories AFTER selections
                               (Carbohydrates and Fat)                  from above

Nutrition Do's & Don'ts         Carbohydrate intake is important during every stage of
                                training. For each meal and snack, follow the Do's and
                                Don'ts listed on this and the next page for wise food
                                choices during training.

                                           Do                                            Don't
Breakfast             Eat hot cereals like oatmeal or oat bran.         Eat sausage, ham or bacon more than once or
                      Select whole-grain or high fiber cold cereals.    twice weekly
                      Eat breads, including muffins, biscuits and       Opt for eggs every day
                      bagels.                                           Choose sugary children's cereals
                      Try milk, skim or low fat is best.                Choose fast food breakfast sandwiches and
                      Choose fruit, including fresh, canned and fruit   fat-laden croissants every day.
                      juices.                                           Use too much margarine or butter.
                      Drink hot beverages such as hot chocolate         Eat doughnuts or pastries daily.
                      and hot apple cider.                              Skip breakfast.
                      Eat pancakes, waffles and French toast.
                      Chooses eggs up to two or three times
                      Choose fat-free toppings like syrups and jams

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                    as an alternative to butter.
Lunch               Pack a lunch when possible.                       Eat fast-food meals too frequently.
                    Choose whole-grain breads.                        Eat fried foods like fish'n'chips too
                    Choose lean meats like turkey over salami or      frequently.
                    bologna.                                          Overuse condiments like mayonnaise or
                    Use mustard and ketchup as condiments.            salad dressings.
                    Choose a hamburger over hot dogs.                 Eat fatty and salty luncheon meats too often.
                    Choose a baked potato over French fries.          Skip lunch.
                    Eat pasta as much as you like, but choose         Choose prepared salads containing excessive
                    tomato sauces rather than cream sauces.           mayonnaise or salad dressing.
                    Try pizza without fatty meat toppings.
                    Eat hearty soups and stews.
Dinner              Eat pasta dishes.                                 Choose deep-fried meals more than twice a
                    Choose pizza with vegetable and lean meat         week.
                    toppings.                                         Eat high-fat meals like hot dogs or sausages
                    Try Chinese food with rice and fresh vegeta-      in excess.
                    bles.                                             Choose meals with heavy cream sauces or
                    Select fish often. Broiled or poached is best.    gravies.
                    Trim visible fat from meats and remove skin       Ruin a baked potato or bread with too much
                    from poultry.                                     butter.
                    Have soups, salads and plenty of vegetables.      Have cakes, ice cream and pies every night.
                    Eat as much bread as you like.
                    Include potatoes, rice or beans when avail-
                    Choose fresh fruit, yogurt or Jell-O for
Snacks and          Pack nutritious snacks like fruit, raisins and    Count on potato chips or tortilla chips as
                    nuts.                                             good snacks.
Beverages           Have rolls, muffins and breads when you get       Eat cupcakes or cream-filled pastries to
                    a break.                                          satisfy hunger.
                    Snack on popcorn, pretzels and breadsticks.       Eat ice cream, cakes or candies in excess.
                    Drink eight to ten glasses of fluids every day.   Drink too many soft drinks.
                    Drink nonfat or low fat milk.
                    Drink fruit juices, sparkling waters and plain
                    Drink hot ciders, soups and hot chocolate.

    Portions of this guide are from that of the Carmel Swim Club in Carmel, Indiana.
     We are grateful for their willingness to share the content of their guide via the
                                  US Swimming website.

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My Personal Time Tracking Sheet

Name of Swimmer __________________________________

Event ______________________________

State Qualifying Time _________________

   Date                 Venue              My Time      Comment

                      My Personal Time Tracking Sheet

Name of Swimmer __________________________________

Event ______________________________

State Qualifying Time _________________

   Date                 Venue              My Time      Comment

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Flushing YMCA Located on Northern Boulevard at Bowne Street. Take as many as 16
quarters for Municipal Parking!

From Eastern Long Island - L.I.E. to Exit 31N (Cross Island Parkway). Follow
directions to Whitestone Expressway (not bridge). Take Exit 14 (Linden Place). After
exit ramp, turn left turn onto Linden. Turn left at the third traffic light onto 35th Ave,
travel a few blocks and turn right onto Union Street. Turn left off of Union onto Northern
Boulevard. The "Y" is on your right.

To park, continue past Y to first right. Right on Parsons Blvd; first right onto 37th Ave.
Continue one block, straight through light at Union. Entrance to Municipal Parking Lot
is on left beyond that intersection. When exiting parking, exit onto Union St.

Leaving: Go back up Union. Turn left onto 35th Ave. Turn right onto Linden Place.
Watch for signs to Whitestone Expressway/Kennedy Airport (not Bridge). This will be a
left turn. Continue South on Whitestone Expressway following signs to Long Island
Expressway/Eastern Long Island.

Eisenhower Park (Nassau County Goodwill Games Swimming and Diving Center)

Sunrise Highway to Southern State Parkway. Take Exit 22 (Meadowbrook Parkway).
Take Exit M5 for Hempstead Turnpike (East). Once on Hempstead Turnpike, turn left at
the first light onto Merrick Ave. The Aquatic Center is located on the right as you drive
along Merrick Ave. Take the first right for the best parking (a short walk to the Aquatics
Center itself).

Connetquot High School

From East via Sunrise Highway: Exit Sunrise at Oakdale Bohemia Road North. Make a
left at the light onto Sycamore Avenue. Proceed north on Sycamore to 7th Street. The
school is at the end of the street.

From East via Long Island Expressway: Take Exit 59. Use Service Road to Ocean
Avenue. Go south on Ocean over the railroad tracks and bear right at the fork. Continue
South to Veteran's Memorial Highway. Turn right onto Veteran's Highway. Go one
block and turn left onto Sycamore Avenue. Make first right after going onto Sycamore,
onto 7th Street. School is at the end of the street.

Ward Melville High School

Long Island Expressway to Exit 62 (Nichols Road). North on Nichols Road (about seven
miles) to Route 347. Right (east) on Route 347, go about five lights to Old Town Road.

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Left (north) on Old Town 1/2 mile, Ward Melville HS is on the left (pool is on the north
side of the building).

Sachem North High School

From East: Long Island Expressway to Exit 60. Take service road to first light (Hawkins
Avenue). Turn right onto Hawkins. Take Hawkins through town to the Five Corners
intersection. Make a wide right turn onto Smith Street (5 Corner Deli on the corner.) Go
approximately ½ mile on Smith Street to the school, which is on the right. The pool
entrance is on the right side of the building, closest to the playing fields.

Leaving: Turn left out of parking lot onto Smith Street. After about ½ mile, turn wide
left onto Hawkins Avenue. Continue down Hawkins Ave, following signs for L.I.E.

Sachem East

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                  Practice Schedule
National Training:*
Monday and Wednesday: 4:00-5:00 Weight training
Tuesday and Thursday:      5:30am-7:00am
Saturday:                   10:00am-12:00

*This is in addition to Senior practice. There will be an
additional fee for this group. Athletes must have at least
one J.O. time and be willing to make 90% of all practices
on time.
Seniors: 12 and over
Monday- Thursday: 5:00-5:30 Dry land/Team Meeting
                        5:30-7:30 Training
Friday:                 4:00 -5:00 Dry land
                         5:00-6:00 Technique

Juniors: 10(approved by Coach Tom) and 11:
Monday- Thursday: 5:30-6:00 Dry land

Sophomores: 9 and 10*

Monday, Wednesday, and Friday: 3:30- 5:00
Tuesday:                      3:30-4:15 Technique
                               4:15-5:00 Dry land
Freshman: 8 and under *

Monday, Wednesday, and Thursday: 4:00- 5:00

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              EH YMCA Hurricanes Swim Team
                 VOLUNTEER LIST 2010-2011 Season

Head Coach Tom Cohill and the Parent Advisory Board have planned some
great events for our swimmers this season. However, they are only
successful when all our families contribute and show their support by
helping out. To ensure that we have enough manpower to staff each event,
and to keep the workload equal, we ask that all families participate in at least
two events. Thanks in advance for your cooperation. We look forward to an
exciting season.

Please check the following you can and will volunteer for:

  Home Swim Meets
     ___ Set-up
     ___ Timers
     ___ Concession Sales
     ___ Raffle Sales
     ___ Clean-up
     ___ Clothing Sales
___3rd Annual Car Wash (All should participate)
___Uniform Orders
___Compile Membership information
___Compile Swim Roster information
___Holiday Dinner (Set-up/clean-up)

Volunteer Name: ______________________________________
Swimmer’s Name: ____________________________________
Telephone#__________________ Cell # __________________
Email address________________________________________

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                       One form per family
                      Roster Information

□ Yes, Please include my family’s information for the team roster.
I understand that all team members will receive this information as
I have entered it below.

□ No, I do not want my information shared.

Swimmers’ Name _______________________________________

Parents Name __________________________________________

Swimmer’s email _______________________________________

Parents email __________________________________________

Home Phone ___________________________________________

Cell Phone (parent) _____________________________________

           (Swimmer) ___________________________________

Mailing Address ________________________________________


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        To ensure a positive experience in reaching our greatest potential, individually
and as a Team, it takes the commitment of each coach, swimmer, and parent/guardian.
By all of us pledging the following, we are certain to attain success:


Expectations: As a leader of our team, each coach agrees to:

              Identify each swimmer’s strengths and promote an environment that will
               foster the goals tailored by each swimmer
              Assist each swimmer in establishing sound life skills, including a positive
               attitude toward competition and being a competitor
              Set aside time to reflect on the progress of each swimmer and the
               development our Team
              Refine your ability as a coach, by expanding your knowledge (through
               reading and seminars) of current coaching philosophies and techniques,
               and sharing your learning with the other coaches and swimmers


Expectations: As a competitive member of our Team, each swimmer agrees to:

              Arrive on deck before each practice or warm-up session starts, with proper
               equipment, to be physically and mentally ready to enter the water on time
              Attend all scheduled practices (swimmers should be prepared to stay
               throughout the whole practice) (Don’t be afraid to push yourself!)
              Compete on average of at least two (2) meets per month during the short-
               course season (October through April)
              Manage time so that school work is completed on time and other
               commitments are fulfilled
              Take care by eating nutritious food and getting proper rest
              Show respect and sportsmanship to all swimmers and coaches (from other
               teams as well), officials and spectators (understand and observe the
               Team’s Code of Conduct)
              Provide leadership to younger team members (they look up to you!)


Expectations: As the foundation of your child’s development, each parent/guardian
agrees to:

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             Meet the financial obligations of competitive swimming (e.g., fees, suits
              and equipment, travel expenses) (It’s an expensive sport!)
             Review the website and e-mail for dates and times of practice and meets,
              and for other important Team information. Check the Information Board
              outside the Aquatics office for important updates, news, and facts. (It is
              up to you to stay informed!)
             Ensure that your swimmer is on time to all practices and warm-up sessions
              (your swimmer will be expected to attend the entire session)
             Get involved with the Team, by participating in the Team committees and
              supporting our Team events (Sign-up on the Volunteer List!)

By signing below, you are agreeing to honor the above expectations. If at any time you
are having difficulty meeting these expectations, please consult the Head Swim Coach.

Swim hard and have fun!


_______________________________________            ___________________
Signature of Swimmer                               Date

Print Name of Swimmer

_______________________________________            ___________________
Signature of Parent/Guardian                       Date

Print Name of Parent/Guardian

_______________________________________            ___________________
Signature of Parent/Guardian                       Date

Print Name of Parent/Guardian

_______________________________________            ___________________
Signature of Head Swim Coach                       Date

Head coach

                                                                                20 of 23

Swimmers must meet qualifying time, swim in two Y meets or have a
qualifying time in a Metro Meet before January 15,2010.

  GIRLS               EVENTS                   BOYS

  1:51.00                      100 INDIVIDUAL MED.

    21.99                      25 BACK

    41.99                      50 FREE

    17.99                      25 FREE

    22.59                      25 FLY

    24.59                      25 BREAST

  1:38.00                      100 FREE
 9 -10 CLASS D

 1:27.90                       100 IND. MED.

  41.50                        50 BACK

 1:17.00                       100 FREE

  34.00                        50 FREE

  40.00                        50 FLY

  45.50                        50 BREAST

                                                           21 of 23
2:50.00          200 FREE
11-12 CLASS C

2:50.00          200 IND. MED

 35.99           50 BACK

1:07.50          100 FREE

 30.19           50 FREE

 34.70           50 FLY

2:30.00          200 FREE

 40.00           50 BREAST
13- 14 CLASS B

6:20.00          500 FREE

2:39.99          200 IND. MED.

1:13.59          100 BACK

1:02.59          100 FREE

 28.59           50 FREE

1:16.49          100 FLY

2:20.99          200 FREE

1:23.00          100 BREAST
15-18 CLASS A

6:07.99          500 FREE

                                 22 of 23
2:36.49   200 IND. MED.

1:12.99   100 BACK

1:01.59   100 FREE

 28.19    50 FREE

1:12.59   100 FLY

2:17.00   200 FREE

1:20.50   100 BREAST

                          23 of 23

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