Hilton Area Swim Team (HAST)

* There will be a parent meeting on Tuesday, March 6 @ 5:30.
- AGENDA-
1) April Fool's Meet Update 2) Elections - Meet the candidates 3) Set date for actual election 4)Banquet 5) Committees

* REMINDER - Illustrations for the meet cover contest are due by March 1st.

* We still need corporate ads for the April Fool's Meet program. If you need a form they can be found in folder file chest behind all of the family folders. Please return these to LaJuett folder ASAP!

* Swim-A-Thon materials were distributed at Monday's practice. If you weren't there to get yours, you can find it in your family folder. Remember - those not wanting to gather pledges can use the "Family Buy-Out" for $50.

* HAST will provide pizza and drinks after Swim-A-Thon for SWIMMERS. Anyone wanting to bake(or buy) desserts for our swimmers - your contributions would be appreciated. They can be dropped off in meeting room at 5:30 night of Swim-A-Thon (Monday, 3/5/07). Thank you in advance!

* Please make your intentions known if you are considering a position on the HAST board.

The calendar did not reflect practice on Monday February 26th. There is practice from 5:30 - 7:30. Hope to see everyone there. Also if you have not signed up to volunteer for the McDonalds Championships please do so at the pool.

The HAST Swim-A-Thon will take place on Monday, March 5, 2007 from 5:30 - 7:30. Materials will be distributed to swimmers at practice on Monday (2/26/07) evening. All swimmers are asked to get as many pledges as possible! It's time to cash in on favors from family, friends, neighbors, teachers etc.. People can pledge a per lap price or just make a flat donation. ALL swimmers are being asked to participate. This was our #1 money maker last season. The size of our team has more than tripled so we should see an even greater profit this year! Many people expressed an interest in a "fund raising buy-out" at one of our recent parent meetings - the board is proposing a $50 family but-out for those not wanting to collect pledges. We'd like to see ALL swimmers in the pool the night of our swim-a-thon. We will need some parents to stay and be volunteer "lap counters" the night of our swim-a-thon. At the conclusion of our 2 hour swimming we will have a celebration with pizza and snacks for the kids (7:30-8:30). Traditionally this has been a LOT of fun for the kids. This year should be BIGGER, BETTER, and even MORE FUN!! Mark your calendars and start gathering those pledges!

Congratulations HAST swimmers and Parents.
HAST has moved up in the team ranking, making it into the top 800 WOW.
National rank - (791)
NI-District Rank - (13)
Team Score - (47,721)

Very nice swimmers, your hard work in practice and meets has been recognized on the national scene and NI district. Also, nice job parents for all your efforts to get your swimmers to the pool, I know the weather has not been so nice but it is very important for the swimmers to get to the pool daily and on time.

One last time Congratulations everyone.

Now lets get to the point. This is not the time to look at past, this is the time to look forward to the goals that have been set by swimmers, team, coach's, & parents. We just got through the week off and now the Championship meets are getting closer. Being at practice is imparitive to the swimmer's success at these meets. This is the time when we fine tune your hard work. Monday I would like to sit down with the swimmers for a pre-Championship meeting. This will happen at the end of practice, the swimmers can not afford to loose any pool time.

Up Coming meets,
MCDR Championships/Qualifier (Webster)
WSSC INV (Churchville) last chance to get Gold times & SPEEDO Championships (Boston)
NI-Gold Team Championships (Buffalo)
Eastern Zones - You must be selected or be 1 of the top 2 in NI District - to make this meet.
HAST APRIL FOOL'S Meet

WOW!! This seems like allot but it really isn't, this is the same as any distance race. You attack each leg/week with a goal. Working to a goal is just like climbing a ladder, each step can be tough and everyone climbs the ladder differently. So your focus is your ladder, you have control of how stable and firmly planted the ladder stands. Oh, firmly planted is referring to your practices that you have put in. Over the winter you have been building your foundation for your ladder, good job, and lets see how high you can climb.

In practice I want the swimmers to continue to wear the tights and be to the pool on time ready to swim. For the swimmers that don't know me during this part of the season, my temper gets somewhat short. This is just a warning. If you miss practices be prepared I will be talking to you about that will effect your ladder.
Have a good weekend,
Coach Snow

Workout #315 - Thursday, 22 February 2007
L4 & L3 - MD
1 minute rest between sets

EN1=150HR / EN2=170 / EN3=180-190HR

Yards Set Description EGY PACEx50
====== ================================================ === =====
500 10 x 50 on :40 FS- Drill EN1 0:40
500 10 x 50 on :45 FS KICK -Odd Right/Left Side EN1 0:45
Even-25 Streamline Kick Under / 25 Build BC 7/7
500 10 x 50 on :40 FS-Build Up (5/5 &7/7x50) EN3 0:40
600 12 x 50 on :50 Build UP - IM Note EN3 0:50
1-4 Reg IM, 5-8 Rev.IM, 9-12 Primary Stroke
1,000 5 x 200 on 2:50 IM Desc.1-3 & 4NG & 5 FAST EN3 0:42
800 16 x 50 on :45 FS- Pull-you can use Board EN2 0:45
Rest 1Min. AFter #8
600 3 x 200 on 3:00 FS- Desc From 215 EN3 0:45
300 1 x 300 on 6:00 Cool Down REC 1:00
6:51 PM 4,800 Yards - Stress Value = 188

Workout #316 - Friday, 23 February 2007
L4 & L3- M D
1 minute rest between sets

EN1=150HR / EN2=170 / EN3=180-190HR

Yards Set Description EGY PACE
====== ================================================= === =====
1,500 1 x 1500 on 20:00 5,4,3,2,1 -Note EN2 0:40
500FS, 400IM Dr, 300IM Kick, 200 FS, 100 Primary
Main Set Kick-You Know How to do this set
1,650 1x{1 x 600 on 11:00 FSK -then go into 200 Recover EN3 0:55
{1 x 200 on 3:30 Recover BackSwim DPS EN1 0:52
{1 x 300 on 5:30 Primary Kick EN3 0:55
{1 x 200 on 3:30 Recover Back Swim DPS EN1 0:52
{1 x 150 on 2:45 Primary (200 Time) EN3 0:55
{1 x 200 on 3:30 REcover Back Swim DPS EN1 0:52
1,250 5x{10 x 25 on :20 FS & Every 5th Primary Stroke EN3 0:40
600 1 x 600 on 10:00 Im Drill - Cool Down EN1 0:50
6:50 PM 5,000 Yards - Stress Value = 180

I want to thank the 5 swimmes that emailed about MCDR meet, They willl get their choices
What this really showed me was how many swimmers are reading/doing the workouts. This is just
A reminder, you are EXPECTED to stay in shape over this break. Walking to the frig is not a workout,pushing
Buttons on the computer or remote is not stanying in shape. Coach Snow

The entries for the McDonalds Championships are due this Friday. If we do not hear from you, the coaches will be entering your swimmer. The fee to enter a swimmer is $6. If we do not hear from you, you will be responsible for that fee even if your swimmer does not swim at championships. Please email me with any questions or email me to let me know your swimmer will not be swimming at championships. dlajuett@hiltonswimteam.org. Hope everyone is having a great vacation.

Denise

Here are the workouts for wednesday:

Wednesday Level 4
Give me an idea what you would like to swim at MCDR Championships? C.Snow
Yards Set Description EGY WORK STK PACE
====== ============================================ === ==== === =====
1,000 1x{1 x 200 on 3:00 ICS 150 S YST 1:30
{3 x 100 on 1:30 50kch/50DPS (FLY) 150 K YST 1:30
{4 x 50 on :45 15max/35DPS 170 S FR 1:30
{3 x 100 on 1:30 DESC. 1-4 170 S FR 1:30
1,800 3x{4 x 25 on :20 Fly - DPS 170 S FLY 1:20
{4 x 50 on :45 Back (Build Kick)DPS 170 S BK 1:30
{4 x 75 on 1:15 Breast (Build Kick) DPS 170 S BR 1:40
200 8 x 25 on :15 15 sprint Max, Rest 30 Seconds 200 S YST 1:00
2,100 3x{4 x 25 on :20 FS (100 Splits) 190 S FR 1:20
{1 x 50 on 1:00 Back - Recover 150 S BK 2:00
{2 x 50 on :40 FS (middle 50) 190 S FR 1:20
{2 x 100 on 1:30 Back - Recover 150 S BK 1:30
{1 x 100 on 1:20 FS - AS Fast as Possible 200 S FR 1:20
{1 x 150 on 2:15 Back - Recover 150 S BK 1:30
5,100 Yards - Stress Value = 189

Wednesday Level 3
Give me an idea what you want to swim at MCDR Championships? C.Snow

Yards Set Description EGY WORK STK PACE
====== ============================================ === ==== === =====
1,000 1x{1 x 200 on 3:00 ICS 150 S YST 1:30
{3 x 100 on 1:30 50kch/50DPS (FLY) 150 K YST 1:30
{4 x 50 on :45 15max/35DPS 170 S FR 1:30
{3 x 100 on 1:30 DESC. 1-4 170 S FR 1:30
1,800 3x{4 x 25 on :20 Fly - DPS 170 S FLY 1:20
{4 x 50 on :45 Back (Build Kick)DPS 170 S BK 1:30
{4 x 75 on 1:15 Breast (Build Kick) DPS 170 S BR 1:40
200 8 x 25 on :15 15 sprint Max, Rest 30 Seconds 200 S YST 1:00
2,100 3x{4 x 25 on :20 FS (100 Splits) 190 S FR 1:20
{1 x 50 on 1:00 Back - Recover 150 S BK 2:00
{2 x 50 on :40 FS (middle 50) 190 S FR 1:20
{2 x 100 on 1:30 Back - Recover 150 S BK 1:30
{1 x 100 on 1:20 FS - AS Fast as Possible 200 S FR 1:20
{1 x 150 on 2:15 Back - Recover 150 S BK 1:30
5,100 Yards - Stress Value = 189

The Westside Invitational is March 9, 10, and 11. Entries for this meet are due by Tuesday February 27th. Please email entries to me at dlajuett@hiltonswimteam.org. Any questions please let me know.

Denise

Please call the HUB office at Brockport college for open swim times. Coach Snow has written the work outs. He is not sure if there is evening swim on Monday and Tuesday. He believes there is open swim on Saturday and Sunday. Please look for your level and night. More workouts will be to follow. Below please find Coach Snow's recommended workouts:

This practice is make your own. I have listed the yard's I want you to swim - be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!! Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one. YST -Means Your choice of Stroke


Workout #306 - Tuesday, 20 February 2007
Level 4 - MD
1 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40

500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00

1,200 3 x 400 on 6:30 IM DESC. 1-3 170 S IM 1:38

400 1 x 400 on 6:00 KICK / SWIM (WORK tURNS) 150 K FR 1:30

1,700 1x{3 x 300 on 4:15 FS - DESC. 1-3 190 S FR 1:25
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:15 1ST STROKE (NO fREE) 190 S YST 2:08

400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:06 PM 5,100 Yards - Stress Value = 171



Workout #300 - Monday, 19 February 2007
Level 2 - MD
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,050 1x{1 x 100 on 2:00 FREE- Build UPx25 150 S FR 2:00
{10 x 75 on 1:20 Free -DRILL / KICK/ FS DPSx25 150 D FR 1:47
{1 x 200 on 3:30 Free BUILD (Bc3/5/7x50) 170 S FR 1:45

1,000 10x{1 x 25 on :30 Free - SPRINT (BC-5) 190 S FR 2:00
{1 x 50 on 1:00 STREAM BK/ Breast 2k1P 170 K BR 2:00
{1 x 25 on :40 FLY DRILL (R/L) 170 D FLY 2:40

400 4 x 100 on 2:30 IM - Fly Breath only 2-3 TImes 190 S IM 2:30

1,200 24 x 50 on :55 Free 190 S FR 1:50
200 1 x 200 on 4:00 Choice 140 D YST 2:00
6:55 PM 3,850 Yards - Stress Value = 157



Workout #304 - Thursday, 22 February 2007
Level 3 - MD
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ======================================================== === ==== === =====
This practice is make your own. I have listed the yard's I want you to swim -
be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!!
Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one.

YST -Means Your chocie of Stroke
Warm UP -
800 4 x 200 on 2:30 (Dr / K / Ch / Swim ) 170 YST 1:15

1,000 20 x 50 on :55 170 S YST 1:50
Suggestion - Free Working every 5th one Stroke

1,500 3x{1 x 200 on 4:00 (drill / swim / drill / swim 170 D YST 2:00
{1 x 150 on 3:00 Swim / Kick / swim x50 170 S YST 2:00
{6 x 25 on :30 Swim - FAST 200 S YST 2:00

6:33 PM 3,300 Yards - Stress Value = 131




Workout #301 - Tuesday, 20 February 2007
Level 2 - MD
2 minutes rest between sets


Yards Set Description EGY WORK STK PACE
====== ===================================================== === ==== === =====
800 1x{8 x 25 on :35 FREE - DRILLS 150 D FR 2:20
{8 x 25 on :35 Breast Drill - 150 D BR 2:20
{8 x 25 on :35 Back Drill - No Hand Wave 170 D BK 2:20
{8 x 25 on :35 Fly Drill 2/2 Breathing 170 D FLY 2:20

800 1x{10 x 50 on :55 Free 190 S FR 1:50
{1 x 200 on 5:00 Choice Kick 150 K YST 2:30
{1 x 100 on 1:45 Free (fingertip 5/5) 190 S FR 1:45

700 1x{1 x 300 on 6:00 IM (drill / kick / swim x 25) 170 D IM 2:00
{3 x 100 on 1:50 IM- swim fast -Desc 1-3 190 S IM 1:50
{4 x 25 on :25 Free -2 Breath ONLY 190 S FR 1:40

1,000 40 x 25 on :30 Free EVERY 5th 12.5 FLY 190 S FR 2:00
Every 5th one is FLy swim 12 1/2 fast No Breath the rest / Free
6:45 PM 3,300 Yards - Stress Value = 153


Note – Do not breath out of turns and or Starts. Your streamlines shoutld be tight and fast.



Workout #303 - Wednesday, 21 February 2007
Level 2 - MD
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
800 4 x 200 on 4:30 1.Free 2.FRKick 3.FRDrill 4.NG 170 S FR 2:15

1,100 1x{6 x 50 on :55 Free HOLD EVEN PACE 170 S FR 1:50
{1 x 100 on 2:00 Free drill- Ftip 3 count hold 150 S FR 2:00
{6 x 50 on 1:00 Free-Hold EVEN PACE-1 170 S FR 2:00
{1 x 100 on 2:00 FREE - WRIST DRILL 150 D FR 2:00
{6 x 50 on 1:10 Free- HOLD EVEN PACE -2 170 S FR 2:20
EG.of Hold
1st group -45’s,2nd group 45’s, 3rd group 42-44’s

400 1 x 400 on 7:00 Kick -IM No Board 150 K IM 1:45

750 6x{1 x 25 on :28 Fly -2-3 Breaths only 190 S FLY 1:52
{1 x 25 on :25 Back -spin arms 190 S BK 1:40
{1 x 25 on :30 Breast- fast feet 190 S BR 2:00
{1 x 50 on :50 Free - Build up to a sprint 190 S FR 1:40

200 1 x 200 on 4:00 Choice Swim 150 S YST 2:00
6:43 PM 3,250 Yards - Stress Value = 112


Workout #307 - Monday, 19 February 2007
Level 3 - Middle Distance
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,200 3 x 400 on 6:30 Drill/ Kick/ Swim 150 D YST 1:38
1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19
2,000 1x{8 x 100 on 1:40 IM (BF-BK) 190 S IM 1:40
{8 x 100 on 1:40 IM (BK-BR) 190 S IM 1:40
{4 x 100 on 1:40 IM - 190 S IM 1:40
400 1 x 400 on 6:00 cool down ychoice 140 D YST 1:30
6:57 PM 5,200 Yards - Stress Value = 192




Workout #308 - Tuesday, 20 February 2007
Level 3 - MD
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40
500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00
1,200 3 x 400 on 6:45 IM DESC. 1-3 170 S IM 1:41
400 1 x 400 on 6:00 KICK / SWIM (WORK TURNS) 150 K FR 1:30
1,700 1x{3 x 300 on 4:30 FS - DESC. 1-3 190 S FR 1:30
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:30 1ST STROKE (NO fREE) 190 S YST 2:15
400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:09 PM 5,100 Yards - Stress Value = 171



Workout #305 - Monday, 19 February 2007
Level 4 - MD
2 minutes rest between sets

Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====

1,200 3 x 400 on 6:00 Drill/ Kick/ Swim 150 D YST 1:30

1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19

2,400 1x{10 x 100 on 1:30 IM (BF-BK) 190 S IM 1:30
{10 x 100 on 1:30 IM (BK-BR) 190 S IM 1:30
{4 x 100 on 1:30 IM - 190 S IM 1:30

400 Cool Down – Your Stroke Dr/Kick x50
6:49 PM 5,600 Yards - Stress Value = 216

If parents haven’t reserved their hotels by now, you have until this SATURDAY to get the rooms at the Ramada INN. The rate is 64.00 say you are with HAST swim team and if you wait longer then Saturday the rate will be going up to 90’s due to NCAA Basketball championships. If you miss out you will pay more for the rooms, and also you take the risk of not being with the team. Coaches reccommend staying overnight in Buffalo. The meet will start at 8:00am break and then Finals at 4:00 will finish each night around 8:15. Ramada INN – 716-636-7500

I forgot to mention there is a $6 fee per swimmer to participate in this meet. Please make checks payable to HAST and place them in Julia and Lucas LaJuett's folder. Please pay this fee by February 28th. Thanks again.

Denise

The McDonald's Championships are March 3rd for the girls and March 4th for the boys. Our swimmers can swim in two individual events and 1 relay. The coaches will be assigning the swimmers events. We have been given the job assignments for HAST. I will post a sign up sheet at the pool. We are asking all families that will be at the meet to volunteer. On Saturday we have been assigned one timer for both the peliminarys and the finals, one runner for both peliminarys and the finals, one clerk of course for the peliminarys, one clerk of course runner for the peliminarys, and clean-up for both the peliminarys and the finals. We have the same jobs for the boys meet on Sunday. Any questions please let me know.

Denise

Senior meet #4 has been scheduled for this Saturday 2/17/07 at Mendon High school. Please see coach Snow asap. He needs to send in the enries by this Wednesday. The format will be format #2.

Coach John

Hi Team,

Wow what a weekend. Hast brought twenty swimmers to the Niagara District Silver Meet this weekend and walked (swam) away with 26 new gold times. OUTSTANDING!!!!! Along with the new times, Coach Snow and I saw the kids really pulling together as a team. Cheering each other on and pushing each other to do their best. There is no greater sight than seeing your team standing at the end of a lane yelling and screaming their hearts out to help push their team mates in the water.


Coming away with new gold times were:
Emma Snow: 400 IM, 500 free
Amelia Dorshel: 1000 free, 200 bk, 100 breast
Ellie Price: 50 bk, 50 fly
Karisa Kobel: 50 free, 100 free, 200 free, 100 fly
Christie Engle: 100 bk, 100 IM, 100 fly, 50 fly
Natalie LaCourt: 200 free, 50 bk
Adam Wilson: 50 fly, 100 free
Mary Juergens: 50 fly
Trevor Speer: 50 fly
Steven Campbell: 200 bk, 100 bk
Rachel Kobel: 200 free
Miranda Klein: 50 bk, 200 IM

Along with the gold times, we had three swimmers make new Silver times in their bonus events.

Kimberly Nolin: 200 breast
Rachel Schmidt: 200 bk
Julia LaJuett: 100 free

We are getting down towards the end of the season with two big meets left. McDonalds Campionships and Niagara Championships are both in March. Let's try to get everyone at practice so we can train to do our best.

see you at the pool,

Coach John

There was a good turn out for tonight's parent meeting. For those who were not able to make it - we'd like to give you a recap.
* By-Laws were distributed. Several ammendments were made. The club fiscal year shall run September-August. Members are eligible to vote and/or run for board position after one SEASON with team. Elections will take place in March. Membership fees will be collected in 2 installments beginning next season. Be sure to get a copy of by-laws and read them through.
* 6 new committees are in the process of being formed. Descriptions and responsibilities of each are written. All parents should consider chairing or being a member of a committee. Committee selection sheets were distributed. Please return them to the Engle file by 2/16/07.
* Financial summary for Sept. '06 - Jan '07 were distributed. Please be sure you are up to date on meet entries and dues. Contact Janet Avery if you have any questions about your finances.
* Elections will take place at March parent meeting. If you would like to nominate someone (including yourself) just let a board member know so that name can be put on ballot. Job descriptions of each board position can be found in by-laws.
* We still need people to sign up for April Fool's Day Meet. Please do so! Also, don't forget to solicit ads for our meet program. Ads are due 3/9/07.
* Coach Snow printed a list of "best times" for each swimmer. Please look these over and if there are any incorrect or missing times please email corrections to him.
* We are currently trying to schedule a "Swim-A-Thon". This is a fundraiser for the club. Swimmers get pledges and then swim 2 hours of laps with a goal of 100 - 200 laps. Watch blog for more info as we firm up a date.
* The Hilton pool will be shut down for repairs and maitenance over the February break. Our coaches are encouraging swimmers to swim at alternate locations. Brockport College has several open lap swim times each day. I will post the days and times on future blog. We want to keep our swimmers in shape for championships.

All handouts that were distributed at tonight's meeting can be found in your swimmer's file. Be sure to check these files on a regular basis.

Have a great day!

Kim Burns

Hilton Area Swim Team (HAST)

Unfortunately, practice is cancelled again tonight. Hope to see all our swimmers in the water tomorrow and all our parents at the 5:30 meeting!

Just a reminder, practice on tuesday February 6th starts at 6:30 and there is no practice on friday February 9th. Hope to see everyone at the parents meeting on wednesday February 7th at 5:30. Have a good day.

Denise

Hi All, there is NO swimming tonight (Monday, Feb. 5th due to the Hilton School closing because of the weather!!!!! Thanks Tammy

Hilton Area Swim Team (HAST)

Hi Team,

The Niagara District Top Ten list has recently been updated. HAST currently has nine swimmers on the list.

Mary Spengeman, Adam wilson, Jami Barber, Morgan Burns, Tessa Snow, Victoria Brannan, Whitney Hickey, Sean O'Neil and Cory Zorsch.

Please take a minute while you are at the pool next week and check out the bulletin board by the doors to see their events and current ranking.

Coach John