Hilton Area Swim Team (HAST)

The team will be going to this meet, entries are due to by July 29th. Unfortunately their is silver cut times, for the 13 and over swimmers, none for our 12 and under swimmers.

The link is just the meet packet, I will let swimmers choose events. When choosing your events, you should be thinking cut times for your next level. This meet is really a good opportunity for the girls going in to HS season, since for 16 weeks their isn't any meets for you due to your training and commitment.

http://darwinsnow.googlepages.com/fast08summersizzler.doc

Send entries to Denise LaJuett.

Due to the Long Course Jo's I am cancling Practice, Friday's (7/25) . So if you are not swimming at the meet, then lets do some dryland. All excercises you may take 10-15 seconds rest between groups, also I encourage you to run, bike ride, and also double up on your dryland.

4x40 Crunches, 4x30 Pushups, 5x45sec Prone on elbows, 4x20 Hip Lifts, 4x45sec. Leg Kicks,
Right/left side Plank 4x 30sec., 4x20 VSits, Stretch 2min. 4x20 Squat Thrusts, stretch again.

Remember if you go to the refrigirator you should be doing 10 pushups and then adding 1 through out the day for every entry. The end of the day, on your last raid of the refrigirator add up all you pushups. Fel free to do more if this isn't enough to challenge you.
Eg. 10,11,12,13,14,15,16,17,18,19,20 - You would have down 165 pushups.

Coach Snow

I have added this meet to our summer schedule, I would like this to be a team meet. I have added this meet to be able to take advantage of our summer training. I would encourage swimmers to take advantage of your conditioning. High School season is just around the corner.
This is a great opportunity to get the cuts that you will be seeking in the fall.

The link is just the events that will be offered in the 2 day meet. The meet program was just loaded on NI District Web site.
Coach Snow

http://darwinsnow.googlepages.com/August8thand9thSummerSizzler.doc

http://darwinsnow.googlepages.com/NiagaraLongCourseJOs07252008rev2.doc

The link above list the entries for Jo's. As of right now we only have swimmers swimming on friday, this will save parents alot money so I am ok with that, plus we have a few swimmers going on vacation that weekend.

Note on the bottom of the sheet, so make sure you read that for changes. Additions please email me at darwinsnow@gmail.com .
Coach Snow

http://darwinsnow.googlepages.com/LongcourseJoelgibility.PDF

I have created a link for the HAST swimmers to see the Long Course Jo's Elgibility report. Entries are due FRIDAY. Their will not be any exceptions for late entrties. I have the list as well so when we sit down to do entries. Coach Snow

Please be sure to keep your account current. Entry fees for last Saturday's meet at Genesee Valley Park are due ASAP. Swimmers owe $3.00 deck fee & $3.00 per event. Payment can be put in Avery folder or sent to PO Box 174, Hilton 14468.

Saturdays meet has been moved up to 8:00 AM warm up, 8:45 start---- We should be done about 12:00 (Noon). Bring Snacks, Water bottles, Towels for the lawn, and chairs. Their will not be bleachers. It is going to be very hot, so sun tan lotion, and lets have some fun.
Coach Snow

Warm ups for Saturday's meet start at 8:00am. The meet begins at 9:00. It will take place at outdoor pool in Genesee Valley Park. Take 390S, exit Scottsville Rd, Turn left, pool is about 1/2 mile down. Spectators need to provide own seats. Bring lawn chairs and LOTS of water - temps expected to be in 90's! Our club needs to provide timers. EVERY swimmer participating is expected have a family member sign up for a timing slot. The meet will be over by 1:00pm.

Long Course JO's are July 25, 26, 27 in Buffalo. Cut times are needed to participate (silver times for U12, gold times for 13 & Over). Coach Snow can answer eligibilty questions. Please contact Coach Snow if you plan to participate and discuss events you'd like to swim ASAP! Meet packet can be found on Niagara website.

July 12th - McDonalds meet, At Genesse Valley park, 8am-1Pm allowed to swim 3 events.

All Events offered will be mixed - boys against the girls.
1. 200fs relay - 2. 200 fly - 3.100fs - 4.200IM - 5. 100BR - 6. 200BK
7. 200 Medley relay - 8. 200FS - 9. 100 fly - 10. 400 IM - 11. 100 BK
12 200 BR - 13. 800 fs Must be over 11 yrs. old.

July 25, 26, 27 - Long Course Jo's, at UB, Buffalo

July 27 - Sprint Tri-Athalon (Hamlin Beach),
Person coordinating this event is Ellie Price.

The 4th of July is the only day the pool will be closed in July. Otherwise I will see all the swimmers nightly, 5:30-7:30 PM. Allot of our swimmers are attending the HP rec training camp, which is 7-9 am. This is awesome that swimmers are getting the extra in, it can have huge payoffs in the future. The payoffs will only happen if you continue with your normal night practices. Any question about this please talk to me, I will be happy to explain it to you.

Remember Log books, water bottles, and working on good nutrition is a parallel path that each HAST swimmer should be working on over the summer and going into the fall season.
Coach Snow