Honoring Athletes, Top Times, Refund Update, More

Posted by Arapahoe High School Swim and Dive on May 11 2020 at 01:43PM PDT in 2019-2020 Girls

Honoring Athletes, Top Times 2019 & 2020 Trials
Motivational article from Coach Richmond

Hi, swim/dive parents! We’re working on a few things to help honor our athletes before the school year officially ends, and need your help collecting the following items by Wednesday 5/13:
1. ALL FAMILIES: A current photo of your son(s) in this season’s swim/dive shirt from the waist-up, preferably taken outside. Smartphone photos are fine!
2. ALL FAMILIES: A collection of photos of your son over the years as a swimmer/diver. If he’s with current AHS team member(s), all the better! 3-5 photos will do. You may also send short video clips.
a. TWO photos of him as a Water Warrior in high school
b. TWO photos of him as a young swimmer/diver (or similar if he’s newer to the sport)
c. A description of his post-grad plans
d. A favorite team memory from him and/or a congratulatory note from you

Please send to Mandy Conn at by this Wednesday 5/13, and be sure to include your son’s name and graduation year. Thank you!

*TOP TIMES 2019 and 2020 TRIALS *
We are sharing the team’s top times for 2019 and the top times from the 2020 time trials. The 2020 trial times are attached as this website will only allow one attachment. Both will be attached to email.

As announced earlier, each family will receive a $60 refund for the season in one of the following ways:
Credit: a $60 will be credited to your account towards next season’s Booster Club fees
Donation: Donate your $60 credit toward building our Heart of a Warrior scholarship program
Refund: $60 will be refunded to you.
Please Note: You will need to contact Kimberly Lefever to let her know which of the following three options you choose by Friday May 15th. If you do not respond by May 15th, your balance will be donated to the Heart of a Warrior scholarship program. Refunds will be processed AFTER May 15.

Staying motivated and focused on our goals in the water without being able to train in a pool is tough. While training at home sounds easy, making new habits and routines isn’t always a piece of cake.
If you are struggling a little bit staying consistent and motivated during Dryland-palooza 2020, here are some tips for how you can make working out at home a solid part of your routine and schedule.

Let’s go:
1. Make starting the goal.
How many times have you stared down a brutal swim practice, or a lung-busting main set, and been filled with that paralyzing sense of dread and resistance? A few times, right? And how did you respond?
By focusing on that first lap. By reducing the scope of what lays ahead by focusing on the very next step.
The ability to focus on the instigation of something as opposed to the execution is a wildly powerful way to form habits.
Instead of trying to hype yourself up to do a 60-minute workout, 10k run, or 20 reps of race-day visualizations each day, focus on that first step:
“Each day at 9:30am I will put on my gear and lay out my workout equipment.”
“Each afternoon at 3:00pm I will lace up my running shoes and jog to the end of the block.”
“After dinner I will sit down with my mental training workbook and go over my visualization checklist.”
The goal is showing up and starting. Things have a funny way of taking care of themselves from there.

2. Set a schedule for yourself.
Working out when you “feel like it” is a tough way to go about being consistent about your workouts.
How motivated and “feeling like it” you are will depend on a bunch of stuff:
How much (or little) sleep you got last night. The food you’ve been using as fuel. How stressed you are. Whether or not there is another season of Tiger King coming out.
Instead of working out by the seat of your pants, sit down and put together a realistic schedule for your training.
First thing in the morning? Sure! Night-owl? Go late-night. You could even pencil in your workouts for when you’d usually be at the pool sucking down chlorinated air.
One study found that participants who had a clear when and where with their workouts were farmore likely to stick to a workout schedule compared to participants who had no schedule.
Don’t underestimate the power of having a clear, written-out schedule

3. Balance stress and rest.
Getting stronger, faster, and more awesomer is about finding that nice little balance between work and recovery.
For swimmers who are unaccustomed to doing this much dryland, getting the same “volume” and work in will be a big shift. Just because you were swimming 20+ hours a week a couple months ago doesn’t necessarily mean you will be able to do that kind of work out of the water today.
Make sure you are recovering and resting between your workouts and progressing at a realistic pace.
When the light turns green, you don’t smash the gas pedal. You accelerate at a measured rate. Do the same with your workouts.

4. Do what you can with what you have.
It’s a bummer not to be able to hit the pool these days. Gyms too. There’s no doubt about that.
But the good news is that you don’t need a world-class strength and conditioning center or your local aquatic facility to get a good sweat.
Whether you are stuck in the confines of your home, have a yard, or can jog up and down the street, put together a dryland workout with what you have.
Push-ups. Squats. Run. Bike. Stairs. Hill sprints. There are countless ways you can challenge yourself that only require a good attitude.
Just because you don’t have everything at your disposal doesn’t mean you can’t still do something..

5. You don’t need to be perfect.
One of the biggest shocks of this whole thing has been how frazzled I have felt without my usual routine.
Even though I am training far less (five workouts from home, or in the local pool’s parking lot—yes, that’s how bad my withdrawal has been), compared to my old schedule, it’s been a pain-in-the-pull-buoys to make the routine stick.
Which is hilarious considering that pre-pandemic I was swimming 7-9 times per week with some weight-lifting sessions, and keeping this schedule more or less for years on end.
The struggle to replace my old schedule with something new speaks to the power of routine and habits—once we build them, they can make super-human workloads seem casual.

There is some good news…
Good habits are hard to start, but after a couple weeks of consistent application, they take hold and it gets “easier.” As mentioned earlier, it’s the starting and focusing on one rep at a time that creates exponential results down the road.
More good news: You don’t need to be perfect. Habit-formation research has demonstrated that one-off misses aren’t a deal breaker. Do your best each day to show up, limit your misses (especially streaks of them), and the routine will take root.
*Olivier Leroy’s book is Conquer the Pool: The Swimmer’s Ultimate Guide to a High-Performance Mindset.

The document top_times_2020_boys_time_trials.pdf was attached to this post.


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