MORNING PRACTICE IS CANCELLED TOMORROW DUE TO EXAMS! "Sleep in" and do well on your exams! 

Hello All,

As previously mentioned, there will be a bus leaving SJHS at 11:30 to take swimmers to the Freedom Center. Practice will be from 12-1 PM on Wednesday and Thursday. Swimmers will be responsible for finding rides home. If there are any questions, please contact Coach Andrea or Coach Ross.

Thanks!
Andrea 

46105 Loudoun Park Lane  Sterling, VA 20164-9209


This is the address for the pool we will be swimming at on Saturday. If you have questions, please contact Coach Ross or myself.

Thanks!
Andrea

 Be at Stonewall no later then 3:30 p.m. to board the bus.  If you are unable to be there you must clear your plans with Mr. Turner and sign the forms for "self-transportation" to and from the meet.  That must be done no later then today.
Warm-ups begin at 5:45.  This is a dual meet only two teams so it will be shorter then the usual meets. I am thinking two hours.
Bring appropriate snacks for the trip to and from, remember nothing before that will effect your swimming!
See you tomorrow.
Carpe Lacus
Coach Ross

Hey Everyone!

Recently it has been brought to my attention that several of you are experiencin various aches, pains, and injuries. It is extremely important that you spend time stretching and warming up/cooling down before, during, and after each practice. If you are experiencing various pains, please do some of the followin steps to help prevent the further injury.

1. If you feel any sort of pain, please tell your parents and coaches. It is possible that a trip to Mr. Loving (athletic trainer) will be necessiary. Furthermore, it is also a possibility that you will need to visit your doctor.

2. Please work on strengthening exercises both at practice and at home. I will provide you with some articles that will give you ideas of various exercises and stretches that you can do for stabilization, strengthening, and injury prevention.

3. Please do not take pain lightly, injuries happen when we don't listen to our bodies!

http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1551&itemid=3804&mid=11843 (shoulder)

http://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretch-lower-back-00000000002730/index.html (lower back)

http://www.livestrong.com/groin-stretches/ (groin)

http://www.livestrong.com/arm-stretches/ (arms)

http://www.mayoclinic.com/health/core-strength/SM00047 (core strength)

Please let me know if you need additional information!

Andrea

 Reminder that we agreed to practice tomorrow (Monday) at 2:20 - 3:45 (allows for a short meeting)  so please be on time and ready to get in the water at 2:20.  There will be no dryland practice.
You had a great meet on Saturday, lets have a fun practice on Monday!
See you there.
Coach Ross

 Tonight at the DelSordo House. 6:30. See previous message for instructions on what to bring and for the address.

 Friday night at the Gennello House - 10884 Peachwood Dr., Manassas 20110 6:30- 10:00  Swimmers please bring either Pasta or dessert.  And a winning attitude!

Hi Everyone,

For those of you that we did not see at practice on 12/22, we want to wish you and your family Happy Holidays! Please be safe and enjoy this time with your family and friends. We will see everyone who is able to make it on 12/27 at 8AM for practice!

Coach Andrea 

 Be Reminded that there will be practice during the Christmas break, Thursday the 22nd at 2:20, no dryland afterward, and next week the 27th, 28th, and 29th at 8:00 a.m. - 9:00 a.m. no dryland.  Please be there, this is a good opportunity to stay in shape and get in extra workouts.  
I have added the Christmas Break Workout options to the FUSION page, you can now download that page to use on  your own if you are traveling or would like to add some extra time in the water, or will not be available on our three days of practice.
Have a safe and happy Holiday Break.
Coach Ross

 A few swimmers are still missing physicals.  If you are on the list, you need to turn in your physical by 1200 (noon) on Wednesday the 14th to Mr. Turner's office or you will not be able to swim on Saturday.  I believe all swimmers have been notified.

Coach Andrea sent out a team survey to all swimmers/parents that she had email's for. Please look for the email in your inbox and complete the survey no later than 12/11/11 so we can discuss results on Monday, 12/12/11. This survey is meant to create an open discussion with swimmers, parents, and coaches. Thank you for your support! If you have any questions, please email Coach Andrea (a.tom0318@gmail.com).  

 Please remember that Time trials are Tuesday and Thursday November 29th and December 1st.  Everyone needs to be on time to practice. Bring your tennis shoes, shorts and t-shirt for dryland, don't forget your water bottle.  Bring these items to the POOL.
There was a delay with the bus today, however, Mr. Turner was able to take care of the problem and a bus did arrive and everyone was in the water by 2:45.  It is unfortunate for anyone who left as it will not be a valid excuse for missing practice.  

 Remember that today's afternoon practice will only be 2:30 - 3:30 so make sure you have a ride to pick you up by 3:45  We will get out of the water at 3:30.  See you then.
Coach Ross

 If your name is on this list we have a registration for you, if it is not, it has either not been turned in or it was misplaced and we need a new form.  I have not included forms turned into me on Thursday.
Yara Azar, Duncan and Cameron Beavers, Albert Blesi, Alex Cerniuk, Jeffery DelSorda, Victoria and Rebekah Dugan, Anthony Dupre, Avanti Godbole, Jack Goodson, Zachary Goulet, Jennifer Keltz, Kelsy Kielbasa, Hanna Krzywicki, Gregory Missa, Sara Pancerella, Matthew Pomajevich, Natalie Purnell, Fiona Seoh, Mitch Taylor, Zachary and Mary-Kate Thornburg, Christina Winter.
If you believe there is an error please contact Mrs. Thornburg, Booster Club President.
Coach Ross

 This Note was forwarded to me from Mrs. Thornburg, please address questions to her.
If you have turn in your registrations, THANKS, but I have a favor to ask. I have misplaced the registrations that where turned in on 10/12. 
I have looked all over my house and can't find them. Could you please refill out the forms and turn them into Mary-Kate Thornburg at swim practice. The checks have been deposited into the checking account so only the registration forms need to be turned back in. 

I'm so sorry for the inconvenience but things happen. I have received a total of 5 registrations from Mr. Turner. Please let me know if you turned your form into Mr. Turner so that I can verify that I have received all registrations. 

If you have not filled out your registration form or turned in your apparel form and money that needs to be completed by 11/16.
Please give apparel forms to Mrs. Winter and registration and checks to Mary-Kate.

If you know of a new swimmer that has joined the team, please forward this message on to them.

If you have any questions please let me know asap. I will be out of town 11/15 - 11/17 I will respond to emails when I return.

 We have added an optional morning practice for anyone who needs to make up or would like to have an extra practice, I will also allow you to "Bank" practices for the unexpected missed practice.  I will not change the Varsity Letter Criteria, this is your opportunity to make the most of the practices opportunities you are given. I have added this extra practice to help you.  Please read the VLC carefully and decide how you want to proceed with your season of practice.
Wednesday mornings from 5:30 - 6:30.  Either Coach Ross or Coach Burckhardt will be there to run the practice.  Currently we have one lane, if enough swimmers are using the practice we will increase to two lanes or more if necessary.
Carpe Lacus,
Coach Ross

 Upon arriving at the Freedom Center you only need to indicate you are a member of the Stonewall Swim Team.  Please proceed to the locker rooms and quickly prepare and make your way to the pool area.  Be on deck no later then 2:30.  Proceed to the bleachers at the deep end of the pool and be seated with your googles, towel, cap, shorts and t-shirt.
Remember the bus leaves from outside the gym just before 2:00. (first one out of the parking lot is the plan!)
Carpe Lacus!
Coach Ross

 Reminder all athletes must have a current physical on file by  the first day of in-water practice Nov. 7, 2011!  You must also have on record, attendance with one parent or legal guardian at a Concussion Seminar by Nov. 7, 2011.  

SJHS is hosting a seminar on October 29 at 10 a.m. in the auditorium, also, I believe that Brentsville is hosting one on Nov. 3, but I suggest you check the PWCS website to find the exact times and dates for other school offerings though they prefer you attend the one your own school offers. 

If you missed Registration on Wednesday the forms are on our Fusion page scroll to the bottom.  You will also need to turn into me the Blue Card available in Mr. Turner's office (must be on file before first practice), physical forms are available in his office.

Turn in all registration packets to Mr. Turner he will put them in our "Box".  You may also turn in physicals to him, make sure he knows what team needs to know!

DRYLAND PRACTICE HAS BEGUN!  PLEASE ATTEND OR CONTACT ME!  T,W,TH 2:15 - 3:45. GYM CLOTHES AND RUNNING SHOES.

Files for hosting the District Championship Meet on January 28

Look Here for all of the entries & results for Raider Swimming

Swim Team Registration Form

3 options for Christmas Break workouts you can do on your own if you are unable to attend practice or want to do extra.

Team Information

Team Policies 2011-12

Varsity Letter Criteria

Varsity Letter Criteria

Team Handbook 2011-12

Swimmers Baseline Times Sheet

Year Round Swimmer Requirement