WEEK AHEAD: There will be no practice on Thursday, Friday, or Saturday due to the Tom Dolan Meet being held at the pool. This week we will be working a lot on sprints, starts, and turns and resting a little bit.CHRISTMAS CHAMPS MEET WRAP: Thank you to all who made the trip to this meet. We know that the environment was not the best, but with that in mind we had some great swims by some of our swimmers. We had about a dozen JO cuts made at the meet. We have worked hard with that 50 free with the breathing, and it showed as most of you made the goal of 2/3 or 2/2. Thank you to the parents who pitched in and timed during the meet!
This was Shannon O. in her 100 free start. IN the end they do call that a DQ. Pay attention!
TOM DOLAN MEET INFORMATION: Thursday warm up times 4:30-5:20 (Distance and 200 back events, backstrokers check with us). Friday, Saturday, Sunday all 12 and unders warm up is 1:00-1:50. Finals warm-up 5:00-5:50 check with me.11 and 12 will bring back the top 8 to finals.
MEET RELAYS: These relays were picked based on top times as of December 2, and also on whether practices have been made.
FRIDAY 11 AND 12,400 FREE (END OF MEET)
ZOE HEMMER,SARAH GRAHAM, ABBY McCRANIE, LOGAN MOORE
JOHN KIM, MILES OAKLEY, MATT JONES, LUKE GUTHRIE
SATURDAY 200 MEDELY RELAY (START OF MEET)
11&12 SARAH GRAHAM, CLAIRE MIRON, LAUREN YI, ZOE HEMMER
MILES OAKLEY, JAMES CHUNG, MATT JONES, JOHN KIM
9&10 RACHEL WARD, MELISSA KRATZE, LEAH ROGERS, ELISE BOURDELAS
DILLON BRIESE, LUKE JONES, JAMES MURPHY, ROMAN LOWERY
SUNDAY 200 FREE RELAY (START OF MEET)
11&12 ZOE HEMMER, SARAH GRAHAM, CHRISTINA GONZALES, ALEX HUNTER
JOHN KIM, MATT JONES, MILES OAKLEY, LUKE GUTHRIE
9&10 RACHEL WARD, LEAH ROGERS, ELISE BOURDELAS, McKENZIE KIMBALL
JAMES MURPHY, LUKE JONES, ROMAN LOWERY, COLE McCRANIE
400 MEDELY RELAY (END OF MEET)
11&12 SARAH GRAHAM, AMY BERGLUND, ZOE HEMMER, ABBY McCRANIE
MATT JONES, JAMES CHUNG, MILES OAKLEY, JOHN KIM
IF YOU ARE ONLY IN THE 400 RELAY AT THE END OF THE MEET, MAKE SURE YOU ARRIVE AN HOUR BEFORE THE EVENT. IF UNABLE TO SWIM ON THE RELAY LET ME KNOW ASAP
WEEKLY TOPIC: HERE AND NOW
Ready or not OUR first big meet is here, and I 
am really excited to see how each of you perform. Not only are you physically ready for this, but mentally I believe you are in a better place than a year ago!
am really excited to see how each of you perform. Not only are you physically ready for this, but mentally I believe you are in a better place than a year ago! Many swimmers standing behind the blocks began to lose their focus as their event draws near. Doubts start to creep in, hearts start to pound faster, which is normal, but a true champion is able to get their focus back quickly and effectively. "The key is to keep your mind in the present." Everything that has happened in the past is just that "THE PAST" let it go and focus on the opportunity at hand and swim each race like it's your last, because you don't know about the future. STAY IN THE PRESENT!
*FIND A FOCAL POINT....if you let your eyes 
wander, you let your mind wander. Find a focal point to fix your attention to a few minutes before your swim. This is something you can see from behind the blocks before each swim, such as the water, your goggles, the 15 meter mark, the flags. Pick it and stick to it!
wander, you let your mind wander. Find a focal point to fix your attention to a few minutes before your swim. This is something you can see from behind the blocks before each swim, such as the water, your goggles, the 15 meter mark, the flags. Pick it and stick to it!**BELLY BREATHE...Your mind will become more clear when there is more oxygen present. Don't suffocate yourself before you compete in an aerobic sport. Remember your breathing. YOU ARE IN CONTROL!
*** BRING YOUR GAMEFACE. So many people get headaches and waste energy with their needless worried facial expressions behind the blocks. YOU ARE IN CONTROL OFF THIS ONE! Try this, right now: let your forehead smooth out, now close your eyes, your mouth is open, part your teeth and relax your jaw. Does this feel relaxed, it should? Many people don't realize the energy they put into facial expressions, that would be better used elsewhere! YOU ARE IN CONTROL!
I really believe that the most important thing to get into your head while you are behind the blocks is that YOU AND ONLY YOU ARE IN CONTROL OF YOU, and you are the best swimmer in the pool, and its up to everyone else to prove otherwise!!
GOOD LUCK THIS WEEKEND 
