The meet scheduled for Mar 31 vs. BV West has been moved to Apr 7.

Team Hand Book - http://www.freewebs.com/lancersswim/SME Team Hand Book.doc

SPRING BREAK GOALS

1.  Maintain Aerobic Training

2.  Focus on Strength Training

3.  Do some kind of swimming related practices - Reg Pool, Hotel Pool, Ocean, Tubing

4.  Recover and get healthy

5.  Think about your swimming goals and what this time away could do to help you later this SEASON!

Spring Break Practice Sequences

Swim/Hotel Pool/Ocean Tubing - Mon/Wed/Fri/Sun or Sun/Tue/Thur/Sat

Strength/Med Ball - Core/Plyometrics -Mon/Wed/Fri/Sun or Sun/Tue/Thur/Sat

Cardio - Alternate days or Daily

Abs - Daily

Spring Break Practice Wokrouts

Regular Swim Workouts - refer to Spring Break Practice on the website.

Ocean Workouts - http://www.freewebs.com/lancersswim/Ocean.xls

Hotel/Backyard Pool Workouts - http://www.freewebs.com/lancersswim/Hotel or Backyard Pool.xls

Tubing Workouts - http://www.freewebs.com/lancersswim/Tubing.xls

Med Ball Program - http://www.freewebs.com/lancersswim/Med Ball Program.xls

Strength Program - http://www.freewebs.com/lancersswim/Strength Program 2008.xls

Abs - You can rotate or do then each exercise at a time

1. Leg Kicks - 3 x 30 Sec

2.  Leg Crossovers - 3 x 30 Sec

3.  Russian Twists - 3 x 30 Sec

4.  Row Boats - 3 x 30 Sec

5. Bicycles - 3 x 30 Sec

6. Leg Lifts - 3 x 30 Sec

Paper Work Downloads

Team Apparel Order Form -

Tryout Form -http://www.freewebs.com/lancersswim/Tryout.xls

Fund raising project -http://www.freewebs.com/lancersswim/Fund Raising Project.doc

Car Wash Coupons - http://www.freewebs.com/lancersswim/SME Fundraising.xls

Physical Form, Drug Alcohol Form, SME Athletic Packet - www.smesports.com/forms.php

Parent Volunteers - We still need parents to volunteer for meets.  Please contact Jill Brandmeyer - jilb57@aol.com,  if you can help.

CONTACTING COACH COLE

You can contact Coach Cole at CoachRFC@hotmail.com and (816) 808 - 5248

Parents you will find some useful information on the SME Sports Website.  It is designed by the booster club to help with additional information.   Please refer to it when necessary.

www.smesports.com

Below is the link to athletic forms that each students-athlete will need to complete prior to practicing.  All completed forms need to be turned into the girls swim and dive mailbox located in the office.

Athletic Forms Link  -  www.smesports.com/forms.php

The Hummer Sports Park in Topeka, Kansas will be the host to the 2005 Girls State Swimming and Diving Championships.  The competition will take place in the Captiol Federal Natatorium located in the sports park.  The facility is a 25 yard by 50 meter pool.  There is over 1,000 in seating at the competition end of the pool.  It promises to be a very fast pool as the competition course averages over 9 feet in depth per lane.  A bulk head (movable wall) will be used for the turn end.  The warm-up and warm-down will be at the opposite end of the pool.  Look below to see what the natatorium looks like.

Girls State Meet - May 16 - 17, 2008