Hello Junior Group,

We had a great week of practices! We did some work!! We continue to focus on the details we needed to fix from the meet and are getting stronger each day! You can be proud of your work this week! It’s Meet Week! Let’s Go!

Great feedback on the meet review and sleep worksheet pages this week! Thank you! Which sleep habit are you going to focus on this week:

  • Go to bed 20 minutes earlier than normal every night this week
  • Stop watching TV at least 30 mins before bed
  • Get my homework done right after school so I don’t have to stay up late
  • Clean my sheets and make sure my room is a great place to sleep!

Apparel Pick up at Practice this week!

Vertical Jump – Why is it important? Each 100 has 4 vertical jumps! Improve your jump and you’ll have a better dive and walls! Here are some simple exercises you can do at home to improve your vertical jump! Next jump measurement will be Sat, Nov 22nd

Juniorsgiving Pasta Party! – make sure you are signed up

Rally in the Valley – Saturday and Sunday

  • October 18th and 19th
  • Arrive 7:10 AM
  • Warmups 7:30-7:50 AM
  • Meet Starts at 8:30 AM
  • State College Area High School Pool

What to bring:

  • NLAC Cap, goggles and a tight swimsuit (and any backups)! 
  • Extra towels, 3 is a good number!
  • Warm clothes—Warm swimmers are fast swimmers! That’s YOU!
  • Folding chair or blanket to sit on in the gym
  • Water bottles
  • Small snacks—apples, bananas, pretzels, trail mix
  • Flip flops/slides for during the meet— Warm feet are fast feet!
  • NLAC Team gear! 

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! 
  • Warm up for your races and warm down after your races!
    • There will be time between certain events for warm up and warm down.
  • Have fun because you’re good at this stuff!!

Core Values to focus in on this week at practice:

  • Show Up – Ready to start!  
  • Honor your teammates with your effort – Encourage your teammates by giving them space to finish their swim
  • Do things Correctly – Walls Win!

SLEEP: How has paying attention to this one area of your life made an everyday difference?

Let’s have a great week!

See you at the pool! 

Coach Marion and Coach Melinda