News and Announcements

Warrior News Headlines:
Photos & Team Feed today (Thurs 3/21)
Meet information for Saturday Invite

PHOTOS 3:30pm TODAY
Team photos will be taken today Thursday 3/21 at 3:30pm. Athletes should bring their suits and shirts. The team apologizes for the late notice yesterday. There was confusion about the yearbook photo deadline which created the last minute notice. Photo order forms are available in the Documents folder on our main site ahsswimdive.com

TEAM FEED TONIGHT
The March team feed is tonight Thursday 3/21 after practice at the Agnvall home, 5429 East Mineral Circle, Centennial, CO 80122.

HIGH SCHOOL INVITE DIVE FRIDAY NIGHT, SWIM SATURDAY
*This meet is for qualifying athletes only. *

The official meet information for the 2019 Dick Rush Memorial CO Coaches Invitational this weekend is on page 42-43 of this link:
http://www2.chsaa.org/sports/swimming/pdf/BOYSswimming/2019%20Boys/2019BoysSwimBulletin.pdf

Dive Prelims Friday, 22 March
3 pm warmup – 5 pm start

*Saturday 23 March
Prelims Swimming – Meet start at 8:30 am
Finals for Swim and Dive, 2 pm warmup 3 pm start *

Bus departure Swimming – 5:40 am

Finals participants will have the opportunity to stay at the pool and rest in between prelims and finals.

Meals
Parents normally provide coolers with water, fruit, snacks etc.
Lunch follows the preliminary session. Lunch for the finalists will be coordinated by the parent boosters. Non-finalists will travel with a coach(es) to a local eatery. We usually go to Subway.
***Lunch will not be provided…swimmers will need to purchase lunch.

For finals, swimmers are entered as alternates.
Note: Alternates/team members must stay, support the team and be ready to participate as a relay member and be a part of the team.

Finals are expected to end between 6-7 pm.
Swimmers and divers should consider a stop for dinner once we return from the meet.

SPRING BREAK
No Swimming practices will be scheduled practices on Sun, Mon, Tues of Spring Break. We will resume practicing on Wednesday, March 27. We expect all team members to attend the spring break practices listed below:

Wednesday, March 27 – Saturday, March 30
Varsity Swim 8-10:30 am
JV Swim 10:30am -12:15 pm

Diving
Diving 12:15 – 2 pm (Coach Smith may adjust the diving schedule to later in the day TBD)

Team Photos will be taken tomorrow (Thurs 3/21) at 3:30pm.

The order form (Zemi Photo Order) is attached to the Main Page announcement and also located in Documents folder on the AHSSwimDive.com page.

The document Zemi_Photo_Order_Form.pdf was attached to this post.

Warrior News Headlines:
This Week: Mullen Tuesday, Team Feed Thursday, HS Invite Saturday
Meet Entry Process
Schedule & Spring Break
Volunteer Sign-up
Reminder: Big Change in King Soopers Cards!
Coach’s Inspiration Corner

MULLEN AT AHS TUESDAY NIGHT 5:00
Diving will be event one and will start the meet, followed by the swimming events.
Mostly JV swimmers will enter the Mullen meet. Priority will be given to those team members that attend practice consistently.

Please note: There were a number of swimmers that did not attend the scheduled practice on Saturday, March 16th…the day after the Cherokee Trail meet…? The AHS Coaching staff is concerned with the commitment / mental discipline of those swimmers who haphazardly miss practices.

TEAM FEED THURSDAY AND FOOD SIGN-UP
The March team feed is Thursday 3/21 (previously Wed 3/20) after practice at the Agnvall home, 5429 East Mineral Circle, Centennial, CO 80122. The booster club supplies the entrees but we rely on parents to supply the sides and extras. Please sign up for 3/21 meal here: https://www.signupgenius.com/go/8050c4eaaae29a02-ahsboys7
Or you can sign up for the April 15th feed here:
https://www.signupgenius.com/go/8050c4eaaae29a02-ahsboys8

HIGH SCHOOL INVITE SATURDAY MARCH 23
Only H.S. Invite meet qualifiers will attend this meet. Entries are due on Tuesday. We expect to have a Saturday practice for non-meet entrants as our spring break is the following week. (Sunday- Tuesday)

MEET ENTRY PROCESS
Normally, the individual events are posted two days before a meet. The following day we make adjustments and complete the relays. However, this week the events will be posted one day before the meet (Monday, March 18th).

SPRING BREAK
No Swimming practices will be scheduled practices on Sun, Mon, Tues of Spring Break. We will resume practicing on Wednesday, March 27. We expect all team members to attend the spring break practices listed below:

Wednesday, March 27 – Saturday, March 30
Varsity Swim 8-10:30 am
JV Swim 10:30am -12:15 pm
Diving
Diving 12:15 – 2 pm (Coach Smith may adjust the diving schedule to later in the day TBD)

VOLUNTEER SIGNUP
Our team runs on volunteers! We ask that each family take at least four volunteer shifts per season. (You can opt out of this volunteer requirement by paying $200.) The volunteer sign-up has been updated with most events through the end of the April heading into B Leagues. If you have any questions, please email Lisa Wuthrich (lisawuthrich19@gmail.com) or Sandi Stephenson (sandi@frii.com). *Please remember to volunteer for the morning breakfasts. We have two a week so need your help to feed the hungry boys. Thanks to all our great volunteers! Also we still need someone to do our End of Season Banquet program. A great project to do on your own time! Contract Lisa or Sandi if you can help. *
https://www.signupgenius.com/go/4090c44adad2d6-ahsboys

SWIM/DIVE SCHEDULE
The full season calendar is updated regularly: http://www.ahsswimdive.com/clubs/5843/events

This week:
Tues, March 19—5:00—Mullen at AHS
Thurs, March 21—Team Feed after practice, see listing above
Sat, March 23—High School Invite at VMAC, Qualifiers Only
Sun, March 24-Tues, March 26—Spring Break—No Practices

REMINDER: KING SOOPERS CARDS BIG CHANGE!
King Soopers is making a big change to their rewards program. No longer do we have to use reloadable gift cards, now we just use our KS rewards number and connect it to the booster club and every time you use your rewards number you’ll receive credit.

Directions on how to register:
Go to http://www.kingsoopers.com
Once logged into your King Soopers account look for the Community Rewards link on the left side of the screen, click on it search for Arapahoe High School Boys Swim & Dive either by name or LX676 and then click Enroll. New users will need to create an account which requires some basic information, a valid email address and a rewards card.

Customers must have a registered King Soopers rewards card account to link to your organization. If you do not yet have a King Soopers rewards card, they are available at the customer service desk at any King Soopers.

REMEMBER, purchases will not count for your organization until after your participants register their rewards card. Participants must swipe their registered King Soopers rewards card or use the phone number that is related to their registered King Soopers rewards card when shopping for each purchase to count.

It is our understanding that as more clubs register with the program you can link more than one program to your rewards account and you should be able to switch between which program you want your purchases to go towards. Any gift cards you currently have will not expire but if you reload them after March 31st those amounts will not be applied to your credits. If you have any questions please contact Kimberly Lefever kimberly@lefeves.com

COACH’S CORNER
Coach Richmond has sent a link to the article “18 Super Wise Quotes to Live By.”
Number six is from Bobby Unser, “Success is where preparation and opportunity meet.” Read the other 17 here:
https://www.inc.com/peter-economy/17-super-wise-quotes-to-live-your-life-by.html

CHEROKEE TRAIL MEET TOMORROW/FRIDAY

The Cherokee Trail meet originally scheduled for today will take place tomorrow (Friday 3/15) for the swimmers/divers on the attached sheet. If the athlete’s name is not on the list, non-meet swimmers will practice after school from 3:45 5:15 pm

Varsity will have a morning workout tomorrow/Friday morning from 6:50-7:50 am.

At this point, I expect we will have our meet with Cherokee Trail tomorrow at 5 pm.

Swimmers and divers, as well as our managers, will be excused at 3:00 pm. The bus will depart between 3:10-3:15 pm from the AHS south circle drive. Unfortunately the bus is not yet confirmed. Look for more information tomorrow.

The document cherokee_trail_meet_entries_3_13_19.pdf was attached to this post.

Warrior News Headlines:
Meet Cancelled Tomorrow
Team Feed Changed Next Week, Signups
Volunteer for Banquet Program (Correction!)
Reminder: Big Change in King Soopers Cards!
Coaches Inspiration Corner

THURSDAY MEET CANCELLED
Thursday night’s meet against Cherokee Trail has been cancelled due to weather. The coaching staff is hoping to reschedule in the future.

TEAM FEED DATE CHANGE AND FOOD SIGN-UP
The team feed next week has been moved to Thursday 3/21 (previously Wed 3/20) at the Agnvall home, 5429 East Mineral Circle, Centennial, CO 80122. The booster club supplies the entrees but we rely on parents to supply the sides and extras. Please sign up for 3/21 meal here: https://www.signupgenius.com/go/8050c4eaaae29a02-ahsboys7
Or you can sign up for the April 15th feed here:
https://www.signupgenius.com/go/8050c4eaaae29a02-ahsboys8

END OF SEASON BANQUET PROGRAM
I mistakenly listed this as the Banquet planner position a couple days ago. We actually need someone to compile the PROGRAM for the Banquet. This is the perfect role for someone who may not be able to participate in meets—it’s easy and you can do your volunteer time on YOUR time. If you want to hear more, please email Lisa Wuthrich (lisawuthrich19@gmail.com) or Sandi Stephenson (sandi@frii.com). Thanks to all our volunteers—you make this team work!

REMINDER: KING SOOPERS CARDS BIG CHANGE!
King Soopers is making a big change to their rewards program. No longer do we have to use reloadable gift cards, now we just use our KS rewards number and connect it to the booster club and every time you use your rewards number you’ll receive credit.

Directions on how to register:
Go to http://www.kingsoopers.com
Once logged into your King Soopers account look for the Community Rewards link on the left side of the screen, click on it search for Arapahoe High School Boys Swim & Dive either by name or LX676 and then click Enroll. New users will need to create an account which requires some basic information, a valid email address and a rewards card.

Customers must have a registered King Soopers rewards card account to link to your organization. If you do not yet have a King Soopers rewards card, they are available at the customer service desk at any King Soopers.

REMEMBER, purchases will not count for your organization until after your participants register their rewards card. Participants must swipe their registered King Soopers rewards card or use the phone number that is related to their registered King Soopers rewards card when shopping for each purchase to count.

It is our understanding that as more clubs register with the program you can link more than one program to your rewards account and you should be able to switch between which program you want your purchases to go towards. Any gift cards you currently have will not expire but if you reload them after March 31st those amounts will not be applied to your credits. If you have any questions please contact Kimberly Lefever kimberly@lefeves.com

*COACH’S INSPIRATION CORNER: *
Coach Richmond asked us to send this along. Reprinted from Olivier Leroy, olivier@yourswimbook.com

Hello there,
Happy Wednesday!
Here’s a Captain Obvious-sort of question:
Does your goal in the water mean a lot to you?
When you think about the moment you smash your PB, make that cut, or get your hand on the wall first, does the thought of it give you a rush of goose-bumps?
You want it. And you want it real bad.
You would do just about anything for the dream.
Can you say the same for your process?

Prioritizing your process
The way things go down for us on race day is largely a result of our process in training.
Technique? Your process.
The conditioning you bring with you onto the block? Process.
How about the mental approach you use when you are pacing nervously before the final? Yup—more process.
Swimmers (and divers) generally know what they need to do in order to be successful with their goals.
They know they should focus on their technique. Show up to all the practices. Eat like a chlorinated champ.
But they don’t treat these things as the priorities that they are.

They don’t defend their process on a daily basis.
Every day when you step out onto that cold pool deck you are building the performance you are going to have on race day.
We know this.
And yet, we sabotage our improvement by making our process vulnerable to the whims of our motivation, we complicate it, or we simply don’t prioritize it.
Here are some of my fav ideas for how you can bulletproof your process.

Don’t treat your process as an after-thought.
Your process isn’t something you should get to if you “feel like it” or if you have enough time.
Be proactive and plan your day and training around the things that matter most to your swimming.
This means scheduling the things you need to do. (“At 8:30pm I am going to meal prep for the following day.”)
Doing them earlier in the day (first thing in the morning?) if you find that they are getting perpetually pushed to the next day. (“At 7:00am I will go for a 5km run followed by a 30-minute stretch.”)
And clear-cutting the fluff of life that can endlessly fill our days. (“After I have finished my homework and foam rolled I can sit down and play around on my phone.”)

Avoid “conditional stacking” the important parts of your process.
I see this happen all the time and the reason it frustrates me so much is that I’ve been guilty of it myself on more than a few occasions.
Basically, conditional stacking means you pick something new and awesome you want to add to your process (Going for those 5km runs in the morning, doing weights after practice at night, eating better, etc) and making it conditional on another new goal.
Here are a couple of examples:
“I will give a great effort at practice…after I have mastered my diet and start eating better.”
“I am going to start making more workouts…after I get my sleeping habits under control.”
The first part in both of those examples is hard enough—don’t overcomplicate them by making them conditional on something else that is possibly even harder.

Make things easier on yourself.
The trick to a great process isn’t necessarily having more willpower than you did yesterday. (Even though that can certainly help!)
Instead of trying to summon more willpower to conquer your process by brute force, work on making the hard things a little easier.

Here are a couple of ways to do this.
Do you struggle to get up in the pitch-black darkness of those early mornings for AM practices?
(Join the club!)
There are things you can do to make this easier including packing your swim bag the night before, having breakfast made, and laying out the clothes you are going to wear to the pool.
Do you find yourself giving up on the main set a little earlier than you might like?
Put a motivational saying on your water bottle, commit to doing one rep at a time at full effort, and visualize the competition in the lane next to you during those taxing sets.
These examples seem small, borderline trivial, but so are the decisions you make when you abandon your process. The moment you decide to give up on the main set or to sleep in is made over the span of a couple of seconds.
Make things so easy on yourself that you have trouble saying no to your process.
At the risk of sounding like I am exaggerating or being hyperbolic, the things that make up your process make up your swimming. Especially on race day.
Treat it accordingly.
Defend it from the uncertainty that things aren’t happening quickly enough.
Defend it from the endless series of distractions coming from your screens.
Defend it from the illusion of shortcuts and hacks that promise overnight results.
Your process is yours.
Defend it.
See you in the water,
Olivier
P.S. The process—you’ve heard me wax on this very topic a number of times in the newsletter and on the blog. And for good reason. I’m a huge fan of its power and ability to supercharge the performance of swimmers.
Conquer the Pool: The Swimmer’s Ultimate Guide to a High-Performance Mindset has a full section devoted specifically to this topic. You’ll learn how to build a process that is unique to you and your goals and ways to bulletproof it for the duration of the season.

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