News and Announcements
A MESSAGE FROM COACH MIKE RICHMOND:
On behalf of our entire Arapahoe Swimming and Diving coaching staff, we are and have been disappointed and obviously disconnected from our team, our coaching staff, as well as a season-long journey we were all looking forward to traveling together.
On a personal note, I am especially saddened for our senior boys. Please note, the 2020 Captains and ALL OF THE SENIOR BOYS are a top-tier collective group of gentlemen who have exhibited admirable leadership, a team first mindset, and personal character beyond compare.
Second, I am sure many of our boys are disappointed in the current situation, as well as the foreseeable future. I have attached an article from “Psychology Today” with advice in dealing with disappointment.
Third, I propose the boys share their thoughts about their situation:
a. mentally b. physically c. emotionally. Perhaps sharing perspectives with their teammates might provide some relief as well as somewhat therapeutic.
Fourth, I suggest the boys share a book they are currently reading or one that has had a positive impact. Hopefully, the boys are reading and broadening their horizons intellectually. I am currently reading the following five books:
1. Dan Milliman’s “Way of the Peaceful Warrior – A Book that Changes Lives”
2. James Kerr’s “Legacy” – What the All Blacks Can Teach Us About the Business of Life
3. “1776” by David McCullough
4. “Think Like a Freak” from the authors of Freakonomics’ Offer to Retrain Your Brain.
5. “The Story of Philosophy” by Brian Magee
May I suggest that the athletes journal ten things they are grateful for, and send them to me if you would feel comfortable sharing.
Perhaps we should have a group meeting this week. We would need to identify a day and time after the school day perhaps via Zoom.
I would like to set up individual meetings over the next two weeks 10-15 minutes simply talking to each team member about their swimming while checking in on a personal level. (How are they doing?)
I have plans to begin calling the senior boys this week and work through the list alphabetically.
Coach Mike Richmond
WARRIOR UPDATE: STAY HEALTHY!
*Warriors, there’s so much we don’t know, but we do know that your physical and mental health are very important to this community. Please keep yourself busy, workout at home, appreciate your families, and be ready to come back strong whenever it’s time to come back. You are some of the finest young men in Colorado and we will all rebound from this difficult time. *
FUN WITH STAYING HEALTHY:
Please be aware that CHSSA won’t allow Coaches or Captains to organize anything formal including workouts or meetings. However, we are allowed to have some fun… So watch your texts this week as we will be having Pushup Challenges among the grades… Freshmen on Monday, etc.
We’ll be reporting the results here:
We are looking to organize an optional virtual gathering with the athletes in later days.
DRYLAND THIS WEEK:
Coach Richmond suggests this dryland workout this week:
CALENDAR & DATES
Please know that we have stopped updating the calendar until we know more about the schedule.
Coach Richmond has sent the following Dryland and Swim workout for our “down” period. Please stay safe and healthy, and practice proper social distancing.
Attention – Arapahoe Swimmers,
The following are guidelines and videos you can easily access. Swimming workouts are provided following the Dryland information
Caution – First and most importantly, make sure you do not do any movement that potentially will cause injury. The point is to remain active by gaining strength – moderately and progressively. Feel free to shorten the recommended number of rounds and progressively increase rounds and intensity
You can accomplish dryland at home or at a rec center (as long as the rec centers are open).
The following dryland exercise videos are recommended.
The first one below suggests a basic and advanced exercise routine completed multiple times.
We recommend you begin with the basic routine – 3x per week.
Dryland Exercises For Swimmers
(Strength Training) | Whiteboard Wednesday
The Arrow free dryland plan offers numerous specific basic and advanced dryland exercises – take a look. Examine, learn and perhaps experiment.2. Dryland Exercises For Swimmers: Arrow freestyle swimming technique
3. Nebraska Dryland Video – excellent progression and very specific
Basic dryland option either prior or after swimming
The following dryland set can be repeated (2x) before or after a swimming workout. If before swimming, use it as a basic warm-up.
10 each arm circles: sm, med, LG.
10 butt kickers
10 high knees
10 arm swings
10 side lifts
10 roll-up & jump
10 mt. climbers X3
plank: shoulder, side, waist, knees, feet
At the most basic level – aim for 10 minutes away from your home with 10 minutes (or 12 min. out/12 min, 14/14,) or less on your return home.
Mix it up. The point is to raise your heart rate.
Aim for a minimum of two times a week as many as 4-5 days per week.
High Quality – INTENSE fast short-yardage set
Begin with an EZ 200 yd./meter
12×25 @ :30 2(x25) swim build swim speed to the wall,
2 swim smooth, 2 build, 2 smooth .3/1300
Final swim set – you may choose to do
1x, or 2x reps. (repetitions) vs 3x below
3x100@5:00 sprint free
3x100@6:00 sprint spec. i.m.= fl-bk/kick-brst/brst-fr (1) in heats (54:00)
3x100@7:00 sprint spec. in heats
Focus is to race & compete!
4. Recovery (white color 120 bpm) 150-200 yds./meters
Sprint Group -
Very short workout – at least you swam…?
From Sprint Group – Girls 2020
Three days prior to A-League
500 smooth…easy (EZ) relaxed if the water is warmer than you are used to. The warmer water will tire you out sooner if you work too hard. Remember, the final three days of rest are most important for Sprinters – and 100 stroke swimmers. .500
4x 75 @1:30 choice mix (i.m group (odd’s) fly-bk.-bst. /bk.-bst.-free 25’s
4x 50 @1:10 kick choice (i.m. group)
4x 25 @:40 1. DPS / 2. Build speed to the wall / 3. 2 cycles fast / 4. Fast 15 yds-meters ez to the wall. .6/1100
Three times (3x) through the following set:
50 kick build 25 / ez. 25 @ 1:10 to 1:15
50 swim Dist.-Per-Str. (DPS) @:60
2×25 2 cycles fast @:45 .45/1550
1x 25 or 50 (depending on if you swim 100’s (race pace 25) or 200’s (race pace first 50)
Emphasis is on the first 25 speed of your 100 or of your 200 race.
Use your breathing plan during the first 25, or first 50 of the race you choose.
**Take plenty of rest before you complete the following:
2×25 (12.5 to 15 blast – fast speed / e.z. to the wall @ 1:30 – 2:00
Recover at least 100-200 yards
Middle Distance (200/500 distances)
Focus – Moderate speeds – Pace work-out practice for 200 & 500 swimmers.
Note: All swimmers can do this set.
Note: The following set was for middle-distance state qualifiers Megan Bergstrom and Miri Griffin – State group within two weeks of state 2020.
1. w.u. 200 fr./100 str. X2
2. 12X50 1-6
55 drill or dr-swim.
7-9 @ 50 DPS hold str. count
10-1245 des. by effort. Do not worry about time.
4. 100 EZ/(2900)
2x1001:50 500 pace +3 seconds
2x100 @1:40 500 pace +2 seconds
2x50 @60 strong,
2x1001:30 200 pace +1 second
40 strong, (#2) Fast.
6. 200 ez/4250
7. A long recovery pull would be good if you desire.
Not sure if you will swim meters or yard
Middle-Distance State group options
General Warm-up of 12-1500 mix
2x75@1:30 fast free Blue speed 1×300 smooth @5 buoy
3x50@60 fast free or specialty stroke Blue speed 1×200 smooth @3 buoy
4x25@45 race! free or specialty stroke Purple/L.Tol. 1×100 smooth @2 buoy
1-minute rest between above set
300-400 EZ warm-up
Minor set before the main set state dist. (as well as, options for the 200 distances and below).
6×150: (2x) #1-2 swim.@ 2:15 steady pace hold stroke. count, #3 kick
6x100: (2x) #1-2 swim.1:30 steady hold stroke. count, #3 kick
2:10 build speed
6x50: (2x) #1-2 swim.45 steady hold stroke. count #3 kick @1:10 build speed /1800 yds/meters
The State Sprint group should do the above set ( with fins and descend on the-
last part (#4-6) of the 100’s and all of the 50s swim at:60
Main Set – Mid Distance group
1x500@7:30 neg. Split (or, 200 group
(Or, 200 groups 1x 400 on 7:00
5x100@1:40 desc. 1-3 to 500 pace hold 4-5
(or 200 Group – 6×75 des 1-3
1:15, Des 4-61:30
30 sec. rest
Mid Distance (500 swimmers)
:60 desc. 1-3 to 200 pace hold #4-5
Or, 200 and below distances
4x 50 tight fast descend 1-3 (blue speed/heart rate 160-190bpm) @1:10,
1x1003 EZ kick-drill by 25. 3150 yds.
3. Sprint Group Main-Set
1x 100 on 1:45
4x 75 @ 1:30, odd # build speed, even fast-EZ-fast by 25s
1x 150 on 2:30 EZ
6x 50 @ :60 (Blue speed/HR 16-170),1-2 bu./fast 25s, #3-4 37.5 fast/12.5ez,
#5-6 @1:30 All-out effort Purple(L.Tol)
200 on 3:30-4:00
10x 25 on :45 (o) controlled-build-fast, (e) RACE!
250 ez – White recovery 1550yds/meters (this set)
(2x thru this set)
2x 25 @ :30 Drill – Swim 25’s
2x 50 @:55 K-S 25’s
2x 75 K-D-S on 1:20-1:30 choice
6x 25 (o) build / (e) 2 cycles fast @:40 .9/1500
3a. Mid-Distance set (or IM set below ***3b.)
Note: sprint group – starts at the 400 then 12×25 (add 4×50 lactate tolerance on 2:00 instead of 1×50 at the end.
500smooth on 7:30 good technique
16×25 (1-Smooth / 3-tight descend to fast) on :30 if distance (or :40 if 100/200 events)
400 Free on 6:00
12×25 (1- Smooth / 2-FASTER) on :40
300 Free on 4:30
8×25 (1-Smooth / 1-FAST) on :40
200 Free on 5:30
4×25 (ALL FAST) on :40
100 Free Recovery on 2:30
1×50 (For Time — SPRINT) 2650/4150
3b.IM’ers 16x 75 odds fly-back-breast. “faster” transitions emphasis / even free DPS@ 1:20/1:10
200 ez .2/4350
Kick 2x super 500 Rd. #1 (25’s @:35 build / 50’s @1:35 ez-fast by 25s/75’s 1:35 mid 25 is faster)
Note: you may stop after rd. one of kick set
50-25-25 / 75–25 / 50-50 / 25-75 / 25-25-50
Rd. 2 is all K 25s fast / K 75’s build / 50’s are swim ez – same intervals 1.0/5350
200 ez .2/5550
Options: 20×25 (3×25 ez / DPS on :30 plus 1×25 sprint breath 2’s or 3’s on :60)
QUICK UPDATES 3/11
First Meet Tomorrow
Details on the first meet were sent in the last update. Attached is a TENTATIVE Roster (as of Tuesday) for Thursday’s meet at Smoky Hill. Please know that rosters often change regularly, even on meet day, so students should keep checking in with coaches and captains.
There’s been some confusion on the current JV Schedule. Here is an update from Coach Randy:
Monday and Wednesdays: 5:20-6:45 pm
Tuesdays and Thursday: 6:40-7:30 am (*no practice this Thursday due to PE event in the morning)
Saturdays: 10:00-12:00 am
**Also, we will offer a practice after school on Thursday from 3:40-5:00 pm for those swimmers not participating at Smoky Hill.
First Team Feed Signups
The Booster Club provides the main dishes for Team Feeds but desserts and drinks are provided by parent volunteers. Here are sign ups for the first two:
Wed Mar 18:
WARRIOR HEADLINES: FIRST MEET!
INFO FOR WEEK, VARSITY INN SATURDAY,
Our first meet is Thursday at 5pm at Smoky Hill HS. Swimmers will be notified on Tuesday if they are scheduled to compete at Smoky Hill.
Those attending Smoky Hill will be excused from their sixth-hour class at 2:45 pm. We may have a practice on Thursday afternoon for swimmers not entered in the Smoky Hill meet. The practice on Thursday would be immediately after school. We project the tentative practice to be from 3:40-5:15 pm. There will not be a Thursday morning JV practice due to the Physical Education swimming waiver test.
At this point, the coaches are waiting to set the JV and varsity rosters. We predict Wednesday we’ll announce roster changes.
Divers will practice at the regular times this week-MWF 5:15-6:45ish and T, Th 5-6:45. These are arrival times to be on the mats. Those competing Thursday will be released early, just after the beginning of 6th hour.
Gear distribution Monday for the boys who missed gear pickup last Wed. Boys who registered late, gear is not in but will be delivered to practice when it is in. Questions about gear email firstname.lastname@example.org
FUNDRAISER VARSITY INN SATURDAY!
This Saturday, Varsity Inn near AHS, is donating 20% of all food sales ALL DAY to AHS Swim/Dive. They have great pizza and other good food. Please mention you’re with AHS Swim/Dive. Encourage the AHS Community to get to Varsity Inn. If you know anyone going to see “Seussical the Musical” on Saturday (featuring our own Matthew Carey!) encourage them to get dinner before or after. Flyer attached. This is a big opportunity so please get the word out and EAT!
A huge thank you: Heather and Mike Kelly have offered to provide all of the food for the after-morning breakfasts on Monday, March 16th and Tuesday, March 17th. Thank you so much!
Please check your emails for Sign-Up Genius notifications for the after-morning practices breakfasts and for the meets! If you have any questions, please contact Beverly Carey or Nicole Greene. Thank you for all you do for the boys.
CALENDAR & DATES
The calendar is updated regularly.
Monday March 16 3:40pm – Team Photos – Athletes should plan to wear this year’s team shirt and suit. Online order forms will be sent out via online link.
Upcoming Fundraising Nights
April 1 – Chipotle Night, 5:00-9:00pm
April 21 – Wahoo’s Night (Highlands Ranch), 4:00pm-Close
April 27 – Garlic Knot (Arap & Holly), 4:00-9:00pm
May 19 – Chik-Fil-A (Southglenn), 5:00-7:00pm
April 4 & 11 – Parents, iwe’ll be hosting the AHS Relays and Invitational on back to back weekends. Please put these on your calendars and plan to volunteer!
We are offering new opportunities for local businesses to sponsor the team for the season or a meet, and/or taking out an ad in a program. These funds could be a real help to purchase needed equipment or offset the rising costs of running a team. If you have ideas, please contact
The document VarsityInn.pdf was attached to this post.