DNHS Swim and Dive 2020
Hello! Calvin Lawrence Head Coach (Only Coach) Swim ▪ Graduated 2018 ▪ Multiple League and CIF Championships ▪ Coach Boys and Girls Jv/Novice Water ▪ polo Currently play Water Polo at Miramar ▪ College 2
Welcome to the 2020 Season! 2019 Recap Womens Team 2019 Recap Men's Team Women Palomar League We had a rough year after coming ▪ ▪ Champions off of men’s team that won multiple Placed 6th at CIF CIF and League titles. ▪ Broke 5 Swim and Dive School Future oriented to try to regain ▪ ▪ Records prominence as a major powerhouse men's program. 3
Changing Culture What will we be changing?
Practices ❏ All Teams will practice 6am-7:30am Monday-Friday ▪ The practices will be ran during this time due to pool and coaching availability. This is not subject to change this year. ▪ We have hosted morning practices in the past under Coach Pete Murphy. 5
Athlete Expectations ▪ Club Swimmers: Show up Tuesdays to mandatory practice and team breakfast. ▪ Club Polo: Show up Tuesdays as well as mornings that you do not have club. ▪ High School: Show up everyday can call out no more than 1 time between meets. ▪ Tuesdays are mandatory anyone who is not present tuesday without reason is ineligible for the next meet. 6
Team Culture This is a team sport not individual. ▪ Team Building, Team Breakfast. ▪ Club Swimmers will be required to attend HS swim ▪ events i.e (Fundraisers, Breakfast…) Working hard, and anticipating competition. ▪ We want to represent our program in and out of the ▪ pool. 7
Coaching Last year was not I have swim sets Focused on ideal by any means, that have been developing and I am looking developed not only strengthening forward to starting for group workouts technique as well from the beginning but specialized by strength and this year. event type. conditioning. 8
Week at a Glance Mon Tues Wend Thurs Fri Group Workout Light Workout Specialized Event Group Workout Meet Days Workout Injury Prevention (No Practice) Stretching Individual Starts i.e (Free, Back, Shoulder and Back Non Meet Days Breast, Fly, IM, Maintenance Long Distance Free (Light Workout, Relay Starts Injury Prevention Short Distance Free and Recovery) Medium Distance Team Breakfast Free) 9
How Sets are Built Group Workouts: Individual Workouts 500 Free (No Time) Back/Fly/Free 400 IM (No Time) 4x200 Kick 80% at 3:30 200 Back (No Time) 500 Kick (No Time) Paddle/Pull 4x100 Kick ( 50 easy, 50 Sprint) 2:00 1x400 easy :10sec rest 1x300 moderate :10sec rest 10x25 Start in Middle build to fast flip 1:00 1x200 Fast :10sec Rest 8x25 (½ underwater sprint kick/ ½ breakout) :40 4x100 Free/Back @1:20-1:30 200 Choice (No time) 4x200 Free/Back @3:00-3:30 6x50 Paddle :50 500 Cool Down 5x100 70% Cool Down 1:40 10
Team Operations
Tryouts ▪ I plan to have teams chosen by February 24th. This is after our Blue and Green ▪ meet or potential Scrimmage with San Pasqual. Decided by test sets and meet ▪ performance. Rosters remain flexible on Athlete ▪ performance. 12
Athlete Communication Remind 101 No Group Chat ❏ Allows for mass messages to be sent out to all ❏ athletes separately Allows for 1 on 1 communication with coach and ❏ athlete. ▪ Athletes Only! ▪ Text: @dnsd ▪ To: 81010 13
Parent Communication ▪ Go to the booster club website for email reminders. My policy is that your athlete is my ▪ primary contact. 14
Captains (Representing our Demographic) High School- 2 Club Swim- 2 Club Polo- 1 Captains that are High School Captains that are representatives of This is new, It is meant to represent athletes, will be practicing with me our Club Swim athletes. Athletes our Club Polo athletes. Just like my in the mornings 5 days a week. that I may see 1-2 days a week will club swimmers these are athletes be in charge of keeping me posted I'll see 1-2 times a week. This is to on club info as well as relaying info ensure that I have communication to club athletes. with these club athletes. 15
Adaptive Swimming ▪ CIF now has Para-Swim Heats ▪ Any Athletes that have any disability that qualify contact me. 16
TOP PROGRAM We want to offer the best Aquatic Programs at Del Norte High School. 17
Parents You are important to this teams success. What can you do? Volunteer Timer & CTS ▪ Volunteer Snack Bar ▪ Booster Positions ▪ 18
2020 Fundraiser Swimathon- event involving donations based on laps completed. (Tentative) Booster may come up with other fundraising options. 19
2020 Meet Dates Blue & Green / SP ➔ MC Invitational ➔ Tentative 3/22 ◆ 4/14 ◆ DN @ CCA ➔ MC Jv Invitational ➔ 4/5 3pm @CCHS ◆ TBD ◆ LCC @ DN ➔ Palomar League Prelims and ➔ 4/13 (CCHS joining) ◆ Finals DN @ WV ➔ @Rancho Bernardo (TBD) ◆ 4/20 ◆ CIF Prelims Swim ➔ MC @ DN ➔ 5/6 ◆ 4/27 ◆ CIF Dive ➔ RB @ DN ➔ 5/8 ◆ 5/3 ◆ CIF Finals Swim ➔ DN @ PHS ➔ 5/9 ◆ 5/10 ◆ State Championship ➔ ARN/ESCO @ DN ➔ 5/15-5/16 ◆ 5/24 ◆ 20
2020 Team Goals ▪ Women: Win Back to Back League Championships, Place top 5 CIF. ▪ Men: Place top 3 in League, Place top 15 at CIF. 21
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