A great meet this weekend! You had a great meet, we are learning, making changes and improving our times! Not every race will be a time drop, but every swim is a learning opportunity!

Bring your postcards in this week and NLAC will get them mailed out for you!

Upcoming Registration deadlines:

• Pitt Christmas Invitational
  • Registration due Nov 24th, this is a meet with qualifying times and Prelim/Final format! Let me know if you have questions!
• As we finish up 2025 keep an eye on the meets in January and February!

Special Notes about Practices this week :

• Monday – 6:45 Meet papers for Junior Blue
• Tuesday – Meet papers will be sent home with Junior White
• Saturday – 11:00 Vertical Jump Day, 11:30-1 Swim
• Let’s have a great week!

Core Values to focus in on this week at practice:

• Show Up – Ready to Listen during the whole practice
• Honor your teammates with your effort – don’t distract others from doing their best
• Do things Correctly – “Mastery is the best goal because the rich can’t buy it, the impatient can’t rush it, the privileged can’t inherit it, and nobody can steal it. You can only earn it through hard work. Mastery is the ultimate status.” Entrepreneur and author Derek Sivers on the value of mastering something

Fuel: Hydration is a big part of your fuel. Water is wonderful! We will be talking more about it at practice this week!

Let’s have a great week!

See you at the pool! 

Coach Marion and Coach Melinda

PS Sorry to miss day two of the 9-12 session. She is safe, but our daughter was in a car accident this afternoon and we had to go help her sort it out. – coach marion

Welcome to our November start crew – Ryan, Riley, and Landon! Make sure to make them feel welcome!
 
Some great racing in Mercersburg this weekend! Can’t wait for meet review on Tuesday at 5:45 this week!

Autumn Splash Nov 14-16 – Watch for important meet information this week from Liz Edmondson! Let’s Go!!

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!

Upcoming Registration deadlines:

• Hershey Chocolate Splash Dec 5^th
  • Registration due Nov 14^th
• 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! 

Our Junior Group had some great swims in Hershey this weekend! Keep up the great work! Another great week ahead!

Upcoming Registration deadlines:

• NLAC Autumn Splash Nov 14-16^th
  • Registration due Oct 30^th
  • We will be talking this week about what events you picked and maybe add one or two for you to try!!
• Hershey Chocolate Splash Dec 5^th
  • Registration due Nov 14th

Juniorsgiving Pasta Party in one week from today on Nov 2^nd, 4-6pm! – make sure you are signed up

Core Values to focus in on this week at practice:

• Show Up – Mentally be there!
• Honor your teammates with your effort – Think about how your behavior at practice affects others!
• Do things Correctly – Walls Win!

SLEEP: This is our last week focusing on Sleep! Keep up your new habits or start a new one today to help you sleep better! Every step in the right direction is a good one!!

Let’s have a great week!

See you at the pool! 

Coach Marion and Coach Melinda

Here’s a quote I want you to think on this week: I never lose. Either I win or I learn.

Next Up:

• Hershey Hallowswim Developmental Meet
• Saturday, October 25th
• Arrive by 7:20
• Warm ups: 7:40-8:00AM Lanes 5&6
• Meet Starts at 8:15
• You get one chair for your area, please make sure you have what they need but don’t over pack – leave kickboards, fins, etc at home!
• See extra details in email from Elizabeth Edmondson!

Juniorsgiving Pasta Party! – make sure you are signed up

Core Values to focus on this week at practice:

• Show Up – Rested!
• Honor your teammates with your effort – Do your best and see the good in those around you!
• Do things Correctly – Walls Win!

Looking ahead:

• NLAC Autumn Splash Nov 14-16^th
  • Registration due Oct 30^th
• Hershey Chocolate Splash Dec 5^th
  • Registration due Nov 14th

Let’s have a great week!

See you at the pool! 

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 18^th and 19^th
• 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

It was wonderful to see you race this weekend! We are super proud of the adjustments you are making to your strokes; time drops are great but choosing to swim correctly in a meet will have lasting impacts!! Keep up the good work!! Looking forward to our swims at the Rally in the Valley Meet in two weeks! 

After a busy weekend please keep an extra eye on your four pillars! Sleep, fuel, exercise and attitude will be tested as you tackle another week!

September Attendance:

• Junior Blue: Congratulations to BJ, Bella and Emma for over 90% attendance rate this month at practice!
• Junior White: Congratulations to Sascha and Olivia for 100% attendance this month!

Meet Registrations Deadlines:

• Hershey Meet Due Monday, Oct 6^th
• Mercersburg Meet Due Friday, Oct 10^th

Core Values to focus on this week at practice:

• Show Up – Remember the things from the meet that you need to work on!
• Honor your teammates with your effort – Words Matter- the ones you speak and the ones in your head! 
• Do things Correctly – Streamline

SLEEP: A special note from a parent on our team who is a sleep specialist! Super info:

“Sleep is an essential pillar for our young athletes, helping with physical recovery, muscle memory, reaction time and reducing risk of injury.  Our best self is actualized when healthy sleep habits are established.  A wind down routine with low light exposure to promote melatonin release, our body’s natural sleep hormone, along with limiting external stimuli like doing homework right at bedtime is encouraged.  Another helpful focus is to be consistent with sleep times.  The impact of staying up real late or sleeping in well into the late morning hours on off days can create symptoms of jet lag come Monday morning (extreme fatigue, poor concentration, irritability).  Our kids need 9-12 hours of sleep nightly.  Let’s keep doing our best to set good examples and support their needs!.”

Let’s have a great week!

See you at the pool! 

Marion, Melinda and Kirsten

It’s Meet Week! Lots of info and details below! Let’s Go NLAC!

• Meet Registrations Deadlines:
  • Have you picked your events for : Rally in the Valley, Hershey Meet and Mercersburg Meets?

October Focus: SLEEP: Which of the following will you work on this week to be ready for our upcoming meets?!

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

Here is the last of our three Core Values and our focus for this week:

• Show Up – Mentally ready for practice!
• Honor your teammates with your effort – Words Matter- the ones you speak and the ones in your head!  
• Do things Correctly – Streamline!

Bill Schmidt York Meet – Oct 4th and 5th – 12 and under session is in the morning!

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! 

Expectations:

• Be on time
• Cheer for your teammates
• Be respectful and encouraging with your words and actions
• Warm up and warm down from your races – There will be time between strokes
• Keep our team area clean
• Stay hydrated
• Breathe behind the block! 
• Have fun because you’re good at this stuff!!

Let’s have a great week!

See you at the pool! 

Coach Marion and Coach Melinda

Great meet today for our NLAC Family!! So fun to race and meet some new friends! Coaches are looking forward to a great season! Let’s Go NLAC!

Two big points for this week:

• We are going to be talking about goals this week! Big goals, medium sized goals and those everyday goals!
• Meet registration deadlines
  • NLAC Rally in the Vally- Registration deadline Oct 1^st
  • If you need changes made to already approved events, please email me your changes and I will adjust them.

Here is the last of our three Core Values and our focus for this week:

• Show Up – Mentally ready for practice! This is our focus this week!
• Honor your teammates with your effort – Let’s do this by listening with your ears and eyes quietly so others can hear as well.
• Do things Correctly – Streamline!

See you at the pool!

Coach Marion and Coach Melinda

Another super week of practice! Thanks for being there! More great things ahead for this week!

Read updates from last week about Thursday’s parade watch party and Blue/White intersquad meet sign up! Hope to see you there!

Make sure you are always working on our core values at practice! Here is the last of our three Core Values and our focus for this week:

• Show Up – Cap and goggles on 3 minutes before practice time!
• Honor your teammates with your effort – Let’s do this by listening with your ears and eyes quietly so others can hear as well.
• Do things Correctly – Streamline! It’s our focus this week!

Meet Prep! We race on Sunday! Let’s make sure we are ready:

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! 
• UNO Cards, bracelet making kit, other non-electric games to enjoy with your teammates (no balls or loud toys please)

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!!

See you at the pool!