Hello Junior Group,

A huge THANK YOU to Eve and Ross Bellinger for opening their home to host the first ever Juniorsgiving event! The food was delicious; the laughter was loud and the sweet time of decorating and filling bags for the State College Food Bank was heartwarming! Thank you to all the helping hands there tonight!

Mercersburg Nov 8&9 – Watch for important meet information this week from Liz Edmondson! Coach Melinda will be on deck for this meet! Please contact her with any scratches or delays in travel/arrival time!

What to bring and Meet Expectations!

What to bring:

  • Cap, goggles and swimsuit (and any backups)! 
  • Extra towels
  • Warm clothes—Warm swimmers are fast swimmers! That’s YOU!
  • Water bottles
  • Small snacks—apples, bananas, pretzels, trail mix
  • Flip flops/slides for during the meet— Warm feet are fast feet!
  • NLAC Team gear! 

Meet expectations:

  • Be on time
  • Cheer for your teammates
  • Be respectful and encouraging with your words and actions
  • Keep our team area clean
  • Stay hydrated
  • Breathe behind the block! 
  • Have fun because you’re good at this stuff!!

Upcoming Registration deadlines:

  • Hershey Chocolate Splash Dec 5th
    • Registration due Nov 14th
  • Pitt Christmas Invitational
    • Registration due Nov 24th, this is a meet with qualifying times and Prelim/Final format!
  • It’s important that you declare or decline the meet before the registration deadline listed on the meet info page. Our group does a great job at this! Keep up the great work!

Core Values to focus in on this week at practice:

  • Show Up – Ready to Swim!
  • Honor your teammates with your effort – and with your words!
  • Do things Correctly – Walls Win!

Fuel: November’s pillar of elite human performance focus is FUEL! Let’s eat well and let’s eat smart! Some goals to get us started:

  • Drink half your body weight in oz. of water (not all before or during practice please😊)
  • Eat protein at every meal, at snack time too!
  • Eat veggies at every meal, ask Coach Marion which veggies she had a breakfast today!
  • Expand your carbohydrate list, man must not live on bagels alone! 😊

Let’s have a great week!

See you at the pool!