UPDATE for 12/27 Practice

Swimmers

I am battling some sort of cold/sinus/cough (I am sick and feel like crap).  Coach Ross is out of town.  

We will not be providing transportation or be on deck tomorrow for practice.  We will still have lane space from 7-8:30 a.m. if you would still like to practice.

12/27 Workout
200 choice

Drill/Swim on 60
4x50 25 choice drill/25 stroke
4x50 25 choice drill/25 stroke
4x50 25 choice drill/25 stroke

3 Rounds
4x100 pull on 1:45
8x50 kick on 60

10x100 breathe 5,7,5,7 per 25 on 1:40
8x75 build on 1:15
6x50 fast on 1:30
4X25 no breath on 40

Warm Down
200 EZ

Practice/Meet Schedule Week Eight & Nine 12/19 - 1/02 - Holiday Schedule

WEEK EIGHT - 12/12-12/17/2016

DAY	LOCATION	TRANSPORTATION
Monday 12/19	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Tuesday 12/20	MEET vs EL, NL, LHS, WL STOWE YMCA 196 YMCA Dr BELMONT, NC 28012	Leave LCS 2:00 pm Arrive at Stowe Y 2:40 pm Warm-up 3:15 pm Meet Start 4:00 pm Leave Stowe Y 6:00 pm We will stop for dinner
Wednesday 12/21	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am
Thursday 12/22	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am
Friday 12/23	OFF	n/a
Saturday 12/24	OFF	n/a

WEEK NINE - 12/26 - 12/31/2016 & 1/02/2017

DAY	LOCATION	TRANSPORTATION
Monday 12/26	OFF	n/a
Tuesday 12/27	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am
Wednesday 12/28	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am
Thursday 12/29	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am
Friday 12/30	OFF	n/a
Saturday 12/31	OFF	n/a

DAY	LOCATION	TRANSPORTATION
Monday 1/02	HFFA 7:00-8:30 a.m. If you need a ride from LCS please be at concession entrance no later than 6:10 am.	Leave LCS @ 6:15 am Leave HFFA @ 8:50 am Return to LCS @ 9:25 am

Basketball Concession Fundraiser - Need Volunteers

I have signed up our Swimming program to work a basketball game concession to raise some money for our program.

January 12 LCS vs Bessemer City 
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.

Contact Coach Williams if you are willing to work ASAP

Practice/Meet Schedule Week of 12/12 - 12/17

WEEK SEVEN - 12/12-12/17/2016

DAY	LOCATION	TRANSPORTATION
Monday 12/12	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Tuesday 12/13	LCS Weight Room 3:15-4:15 p.m.	n/a
Wednesday 12/14	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Thursday 12/15	HFFA 7:30-8:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:20 pm.	Be at LCS by 6:20 pm Leave LCS @ 6:30 pm Leave HFFA @ 8:50 pm Return to LCS @ 9:30 pm
Friday 12/16	LCS Weight Room 3:15-4:15 p.m.	n/a
Saturday 12/17	OFF	n/a

Practice 12/05

Good Morning-

I am going to have to cancel practice for tonight, December 5.  My wife has a back injury and I need to be at home with her.  Coach Ross will be at fall sports awards presenting for XC.

Sorry about this.  

Make sure you are filling out the google doc for entries for the meet this Saturday 12/10.  We need this information by Tomorrow12/06 at 3:00 p.m. so we will have time to do our entries.  Coach Ross e-mailed it out last night.

Thanks-

Coach

Practice/Meet Schedule Week of 12/05-12/10

WEEK SIX - 12/05-12/10/2016

DAY	LOCATION	TRANSPORTATION
Monday 12/05	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Tuesday 12/06	LCS Weight Room 3:15-4:15 p.m.	n/a
Wednesday 12/07	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Thursday 12/08	HFFA 7:30-8:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:20 pm.	Be at LCS by 6:20 pm Leave LCS @ 6:30 pm Leave HFFA @ 8:50 pm Return to LCS @ 9:30 pm
Friday 12/09	LCS Weight Room 3:15-4:15 p.m.	n/a
Saturday 12/10	Meet @ HFFA Be at HFFA by 9:30 a.m. Warm-ups 10:00 a.m. Meet Start 11:00 a.m.	n/a

e-mail, twitter etc

FRESHMAN!!!! (and all others)

GET IN THE HABIT OF CHECKING YOUR E-MAILS ON A DAILY BASIS...ACTUALLY, A FEW TIMES A DAY.  

WE ALSO HAVE A TWITTER FEED FOR SWIMMING...
lcseaglesswim  @lcseaglesswim98

YOU ARE IN HIGH SCHOOL NOW...WE ARE NOT HOLDING YOUR HAND

Holiday Practice Schedule

Please see the dates below.  These are the days we will be having practice over Christmas break.  These are for pool sessions at HFFA at 7-8:30 a.m.  I have not decided if or what days we will lift.  A lot of that depends on you.  

Wed 12/21

Thurs 12/22

Tues 12/27

Wed 12/28

Thurs 12/29

Mon 1/02

Now for me to get on my soap box...

I am a little (no a lot) frustrated with the attendance at swim practice over Thanksgiving.  I had a grand total of four (4) in the water this past Friday.  This is unacceptable.  If I am going to give up time spent with my family then you need to show for practice OR I will cancel any more holiday practice going forward.  I am not going to sacrifice my personal time or my family time for kids that may or may not show up.  If you want to be average or less than that, then you might need to find a new coach because I am not wasting my time anymore with the lack of effort and attendance.  If the stress of early mornings or late evenings is too much for you, you might want to rethink your decision to swim.

Congratulations Lexie!

CONGRATULATIONS LEXIE BAKER

Congrats to Lexie on making her verbal commitment to attend and swim for the 

Florida State University Seminoles!

Practice/Meet Schedule Week Five 11/28-12/03

WEEK FIVE - 11/28-12/03/2016

DAY	LOCATION	TRANSPORTATION
Monday 11/28	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Tuesday 11/29	LCS Weight Room 3:15-4:15 p.m.	n/a
Wednesday 11/30	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Thursday 12/01	HFFA 7:30-8:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:20 pm.	Be at LCS by 6:20 pm Leave LCS @ 6:30 pm Leave HFFA @ 8:50 pm Return to LCS @ 9:30 pm
Friday 12/02	LCS Weight Room 3:15-4:15 p.m.	n/a
Saturday 12/03	OFF	n/a

Practice/Meet Schedule Week Four 11/21-11/26

WEEK FOUR - 11/21-11/26

DAY	LOCATION	TRANSPORTATION
Monday 11/21	HFFA 8:00-9:30 p.m.	Be at LCS by 6:50 p.m. Leave LCS @ 7:00 p.m. Leave HFFA @ 9:40 p.m. Return to LCS @ 10:00 p.m.
Tuesday 11/22	LCS Weight Room 11:50 a.m.-12:50 p.m.	n/a
Wednesday 11/23	HFFA 8:00-9:30 a.m.	Be at LCS by 7:00 a.m. Leave LCS @ 7:05 a.m. Leave HFFA @ 9:50 a.m. Return to LCS @ 10:30 a.m.
Thursday 11/24	OFF - Thanksgiving	n/a
Friday 11/25	HFFA 8:00-9:30 a.m.	Be at LCS by 7:00 a.m. Leave LCS @ 7:05 a.m. Leave HFFA @ 9:50 a.m. Return to LCS @ 10:30 a.m
Saturday 11/26	OFF	n/a

2016 CAVALIER KICK OFF

2016 CAVALIER KICK OFF

Valdese Aquatic Center

312 Massel Ave. SE

Valdese, NC 28690

We are limited to TWO swimmers per event for this meet except for 50  and 100 Free where we can have UNLIMITED.  Please note that we were as fair as possible in getting everyone into an event and/or relay.  Remember that this is not our only swim meet.  This is a Varsity sport and we do try our best to be as competitive as possible in all meets but take into consideration swimmers that are trying to qualify in individual events for Regionals. Also, swimmers are allowed to a max of four events.  This can be two individual and two relays OR three relays and one individual.  These are NFHS rules and what we are governed by all season.

Time Line for LCS Swimmers

3:00 pm Dismissed from School

3:00-3:30 pm Pack and load bus

3:30 pm Depart from LCS

3:30-4:25 pm Travel to Valdese Aquatic Center

4:25 pm Arrive at Valdese Aquatic Canter

4:25-4:35 pm Park, unload, set up in seating area

4:35-5:00 pm Change, settle in, stretch

5:00-5:30 pm General Warm-up (Lanes 1-10)

5:30-5:45 pm Lanes 1,2,9,10 Circle Swim / Lanes 3,4,5,6,7,8 Start specific lanes

5:45 pm clear pool - Coaches & Captains Meeting

6:00 pm Meet Start

6:00-9:00 pm Meet

9:00-9:20 pm Change, Load up

9:20 pm Depart Valdese Aquatic Center

9:20 - 10:50 pm Travel to LCS - Short stop for food (get it to go)

10:50 pm Arrive at LCS

DIRECTIONS FROM MEET HOST/DIRECTOR - EAST BURKE HIGH SCHOOL

1-  Seating inside the pool: There will be areas inside the pool marked for each team. Please adhere to these areas, as we are trying to accommodate a good number of swimmers while also keeping room for spectators. Please keep your areas clean as we are guests of the Valdese Recreation Department.

Only coaches will be allowed on the peninsula. Any swimmers may certainly come and speak to their coaches, but please ask them not to stay unless they are assisting you with something. Please try to help us keep the block area clear of anyone except swimmers about to swim, coaches, and volunteers.

2-  Timing/ Officials/ Volunteers: Please submit a couple of names of volunteers to me with your entries so I can go ahead and have timers squared away before we start and don't have to delay. If we all pitch in, there shouldn't be any shortage of workers. Any officials you have, please have them email me so we can be sure to get them paid. 

3-   Warm-ups: We will have general warm-ups in all 10 lanes from 5-5:30. At 5:30, lanes 1,2,9,10 will remain circle swim lanes, while 3-8 will be used for starts. The pool will close at 5:45 to allow for a timers meeting and a coaches and captain's meeting. During the meet, lane 9 will be closed and lane 10 will be available for warm-up and cool down.

4-  Timing System: We will be using push buttons for our timing system without the pads. If you want to record splits, please have someone to record them on deck. Timer sheets will be used for back-up times.

5-  Results/Scoring: We will be scoring the meet to 16 places, with double for each relay. Each team will be able to score two swimmers and one relay.

6-  Meet Mobile: The meet will be available on Meet Mobile and can be found by searching for "Valdese" in the meet search.

7-  Heat Sheets: We will email heat sheets prior to the beginning of the meet and provide 2 printed heat sheets per team once we are sure of all individual entries. 

8-  Concessions: The Concession stand will be open during the meet. They have a variety of items for great prices. Please encourage swimmers or parents to visit our concession stand

Practice/Meet Schedule Week Three 11/14-11/19

WEEK THREE - 11/14-11/19/2016

DAY	LOCATION	TRANSPORTATION
Monday 11/14	HFFA 8:00-9:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:50 pm.	Be at LCS by 6:50 pm Leave LCS @ 7:00 pm Leave HFFA @ 9:40 pm Return to LCS @ 10:00 pm
Tuesday 11/15	LCS Weight Room 3:15-4:15 p.m.	n/a
Wednesday 11/16	MEET Cavalier Kick-Off @ Valdese Aquatic Center, Valdese Aquatic Center	Leave LCS @ 3:30 pm Warm-ups @ 5:00 pm Meet Start @ 6:00 pm Leave VAC @ 8:30 pm Stop for food on way home Return to LCS @ 10:30 pm
Thursday 11/17	HFFA 7:30-8:30 p.m. If you need a ride from LCS please be in the Gym Lobby no later than 6:20 pm.	Be at LCS by 6:20 pm Leave LCS @ 6:30 pm Leave HFFA @ 8:50 pm Return to LCS @ 9:30 pm
Friday 11/18	LCS Weight Room 3:15-4:15 p.m.	n/a
Saturday 11/19q	OFF	n/a