One Swimmer, One Team.

Weekly Schedule

I just wanted it.
Lilli Wehr, after dropping over a second in her 50 Back at finals on Saturday night!
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WE DID IT! $32,642.00!!

A huge thank you to Tracey Quartaro, our SAT Coordinator and her crew of volunteers. You made the process F-U-N! We are grateful to our HRA families for working as a team to get the job done. Teamwork makes the Dreamwork. Well done team!

The schedule is back to normal M-F this week. On Saturday, 10/12 we will follow the schedule below:

HS(+): 6:45-9:00am NR

Blue: 9:00-9:45am Dive Clinic @NR

9:45-10:30am Dive Clinic @NR

*Please remember to purchase a tempo trainer as soon as possible. This is a valuable training tool that will be used on a weekly basis. Thank you!

Questions about the calendar? Please email Coach Lindsey.

Littleton YMCA Lightning Information
Littleton YMCA clears the pool when lightning is within 10 miles of the facility. It remains closed for 30 minutes after the most recent strike. When this happens within 5 minutes of HRA scheduled practice or during practice, coaches will dismiss athletes to their parents and practice is over. On nights when weather is questionable please call LYMCA @303-797-9622 to see if pool has been closed before venturing out. We appreciate your patience with this situation. Closure due to lightning may happen a handful of times throughout the year.

Safe Sport Recognition

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Dear Athletes and Parents,

HRA is in the process of becoming a Safe Sport Recognized team by USA-Swimming. Please take the Safe Sport training course. Athletes must take “Safe Sport for Athletes” and parents must take “Safe Sport for Swim Parents.” The whole process literally takes 10-15 minutes, and it is free. This really is important, and the team requires it in order to become Safe Sport Recognized. Please help us get there.

Go to

Click on either “LOGIN” or “REGISTER”.

If you are a USA Swimming member (athlete or official), click on “START” If you are a non-member (parent), click on “CREATE ACCOUNT” Follow the steps according to whether you are a member or nonmember.

Once you are logged in, or create an account, you will be able to add to cart the “Safe Sport for Athletes” or “Safe Sport for Swim Parents” (click “ADD TO CART”). It will display a checkmark, and say “IN CART”. From there, click on the shopping cart at the top righthand of the screen and “CHECKOUT”. Again, this is a free training.

Thanks for your help!

FORM Fall High Point Meet Recap

Congratulations to the following HRA athletes for winning their High Point Division:
8&U Girls: Amelia Leichtner
9-10 Girls: Sofia Zapparoli
9-10 Boys: Hansel Lee
11-12 Boys: Sota Kawahata
15&O Girls: Selah Robles

Trophies have not been delivered but we will get them to our athletes as soon as possible!

Colleges & HRA

Alexis Redford graduated from ThunderRidge HS May 2019. She will be attending the University of California, Berkeley in the fall.

Teagan Haberkorn graduated from Mountain Vista HS in May 2019. She will be continuing her academic and swimming career at the University of South Dakota.

Ryan Renshaw graduated from Arapahoe HS in May. He will be attending Baylor University in the fall.

Jenna Bates graduated from Rock Canyon HS. She will be attending the CU Boulder Leeds School of Business in the fall.

GriffinSTRONG Fundraiser and Scholarship

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GriffinSTRONG Value Of The Week: Fearless
Those closest to Donna know that she was passionate about her family, friends and community. No matter what diagnosis was thrown her way during her illness, Donna chose to persevere in a positive way. She loved so much that she was willing to persevere through the highs and the lows.

Athletic Trainer For HRA

Hello Highlands Ranch Aquatics’ Athletes and Parents.
My name is Nathan Skelton and I am the Athletic Trainer for HRA. This will be my first season with HRA through your partnership with Children’s Hospital Colorado. I am here to evaluate and provide treatment recommendations for swimming related injuries or any other injuries that may impact your child. I am also a valuable resource for any questions related to sports medicine, including stretching, nutrition, hydration, off-season recommendations, etc. If I don’t know the answer, I have a network of health care professionals at Children’s Hospital Colorado that I can ask and get you in touch with. I am available at North Ridge Rec Center every other week, alternating Tuesday and Thursday from 3-5pm for in person consultations at no cost to you. I am looking forward to a great season and meeting you all! Let me know if you have any questions.


Coaches Corner

Hello HRA Family,
Happy Monday! It’s so exciting to see all the smiling faces in the water and on deck. I love the buzz and positive vibe around the team. Keep up the great work. The future is bright for our club!

This coming Saturday over 100 swimmers from the Blue, White, Silver, Red, and State groups will be leading us out on our first regular season meet, The Form Fall Highpoint. Good luck to all our swimmers, coaches, and parents as we kick off the competition season!

In other exciting news, we have our first college commitment of the year from Senior Brooke Ford. Next fall Brooke will be joining the Cowgirls at the University of Wyoming! I can tell you from personal experience coaching Brooke this past year, Wyoming just picked up a great student-athlete. Well done Brooke!

With all the good things happening around the club, I want to send out a call to action for our membership. On Saturday, September 28th, we’ll run our yearly Swim-A-Thon (Coach Jill will be sending out the swim-a-thon schedule shortly). If you’re new to the team, the swim-a-thon is one of two big fundraising efforts for HRA, the other being the Colorado Gives Day event in the winter. We have a goal of raising $30,000 through the Swim-A-Thon this year.

The natural question may be, what does the Swim-A-Thon money raised support? 5% of the funds raised will be directed to the USA-Swimming Foundation, the organization that forms the basis for maintaining the strength and safety of our great sport. If elected, 25% of funds you raise will go directly back to your account to offset fees. The remainder will go back to our team to support programing for your children.

We’ve made a lot of positive changes and upgrades within the team. From expanded pool space with the addition of Water Works, and expanded training time for our Blue Groups at the YMCA, to expanding our water time at Northridge, we’ve basically doubled our water space. We’ve also brought on a dedicated coach for the High School groups (Coach TJ), a first in the history of the club, added two new awesome coaches at the younger age groups (Coach Anne and Coach Lindsey), and expanded our dryland opportunities. In addition, we’re constantly upgrading our dryland equipment, and we actively support our coaching staff with professional development opportunities. In short, the Swim-A-Thon is a significant component of our budget, allowing us to develop and deliver to best swim program in Colorado (I would argue the best in the country). The funds raised help support the above initiatives, directly impacting your children.

So, please help us reach our goal! You can access your Swim-A-Thon dashboard by clicking on the donation thermometer after you log on to Team Unify. From there it’s easy to send out emails to family and friends for donations. If you have swim-a-thon questions, please don’t hesitate to email Tracey Quartaro, our Swim-A-Thon Volunteer Coordinator.

I’m looking forward to seeing you at the Swim-A-Thon on September 28th. Thanks for your participation and support!

Coach Bocci

Meet Overview

October is a busy month between meets and fall break. Please review your schedule now and plan which meet(s) to attend. Declarations to attend and events chosen need to be made before the deadline. Firm!
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      TRI-Meet HRA/PPA/Jeffco

      New to our schedule this year, the TRI Meet is held at one of the fastest short course pools in the state. Meet is open to all practice groups. Please attend if not traveling to the Bob Thompson Open. Meet info will be posted as soon as it becomes available.
      location_on Pikes Peak Academy, Colorado Springs access_time 8:00 AM
      Registration deadline: Scratches only
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      Bob Thompson Open

      Meet entry is open for the BTO! This meet affords our athletes the opportunity to compete in a prelim/final meet format in a state of the art pool early in the season.
      location_on Austin Sports Academy (ASC), Austin, TX access_time 8:00 AM
      Registration deadline: Scratches only

      This meet affords our athletes the opportunity to compete in a prelim/final meet format in a state of the art pool early in the season.

      This is a parent driven trip where parents arrange travel and stay with their children. A $50.00 fee will be accessed to entrants to defray coach travel expense.

      Attendance at this meet is important for swimmers whose goals include qualifying and preparing for the Husky Invitational, Winter Junior Nationals, CSI Pioneer Open or the FAST Mid-Season Finale.
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      10&U Race Series #1

      New to our schedule this year and especially for our 10&U athletes! Meet information will be posted soon!
      location_on George Meyers Pool, Arvada access_time 8:00 AM
      Registration deadline: 10/08/2019
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      North Jeffco Pineapple Open

      Meet file for PAO will be posted in the next few days. This is our first 3 day in-state meet of the season.
      location_on George Meyers Pool, Arvada access_time 8:00 AM
      Registration deadline: 10/10/2019

      This is our first 3 day in-state meet of the season. When signing up for Friday night events, please take into consideration travel time/traffic when deciding whether to swim on Friday or to only swim on Sat/Sun. Thank you!

      Challenge: Finish IMR/IMX Challenge!!
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      Suburban League Turkey Trot

      The Turkey Trot is hosted by HRA. Please make every effort to support this meet by attending and volunteering.
      location_on George Meyers Pool, Arvada access_time 8:00 AM
      Registration deadline: 11/1/2019

      All practice groups are encouraged to attend! Challenge event:

      500 Free
      (Silver/RED/ST)+ 200 Stroke of Choice

      200 Free
      (Silver/RED/ST)+100 Stroke of Choice

      100 Free
      (Blue)+25 Fly
    Two challenging meet opportunities to check out.
    Loveland Greeley Holiday Open. This meet will be a prelim/final format for 10&U, 11-12, 13-14 and 15&O's held at Mountain View HS in Loveland. We will enter this meet instead of the FAST MidSeason Finale this year. If you are a 10&U that has never competed in finals you are going to LOVE this meet! Watch for meet info to be posted in the next few weeks.

    Southwest Age Group Regional Championships will be held at the Clovis North HS Aquatics Complex in Fresno, CA hosted by Clovis Swim Club, March 19-22, 2020!

    Please note that this is a 14&U parent directed meet which means that parents arrange all travel, lodging and meals. A $50 fee will be assessed to participants to defray coach travel expense.

    The meet info file will be out in December but the host team would like to get a rough estimate on how many swimmers plan to attend. Would you please take a moment to talk as a family to see if this meet is one that your athlete would benefit from? Please respond Yes/No by Oct. 13th on the TU Event Page. The coaching staffs recommendation is for State qualifiers from WH-SECT attend. For further guidance, speak with your athletes primary coach!
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    HRA Housekeeping

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    The staff have received emails about inaccurate attendance recording and we thank you for bringing this issue to our attention. We love the fact that you are tracking this for your swimmer(s)!

    As a staff, we realize that during most of September and October we were off a bit on our tracking. Beginning Nov. 1, we will begin earnestly tracking attendance. Please feel free to email any of us if you notice that we have made a mistake.

    Also note that attendance is taken at meets so look for those days to show up beginning in November. Thanks for your patience!

    HRA cap policy: Coach Bocci loves it when we look like a team from the top to the bottom. At meets swimmers will need to adhere to the Black (Fri), Blue (Sat.),Red (Sun) cap policy. GriffinStrong caps will be worn during May and June to promote the scholarship fund AND most importantly to remember Donna Griffin.

    Behavior at Facilities: We have been asked to remind everyone that we are guests at the facilities we use when we are there as an HRA member. Please act respectfully throughout the facilities!

    Athlete Equipment: The staff is expecting athletes to have their equipment by now including tempo trainers at every practice. Please label all equipment.

    Challenge Events: Our meets in the fall have challenge events that are a MUST for our developing groups. Completing these events boosts confidence and creates a tremendous bond amongst the athletes. Please go back and look over the events your child is signed up for and include the challenge event ie., Turkey Trot. These events are listed on the TU event page. Thank you!

    HRA Named to USA Swimming Club Excellence List

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    For the second straight year, HRA has been awarded the honor of a Bronze Medal ranking in the USA Swimming Club Excellence program, recognizing the organization’s highest-performing clubs in the development of athletes 18 years and younger.

    Achieving Bronze Medal status is an enormous accomplishment for our program and our community. This achievement is reached only through the tremendous dedication of our athletes, their parents and our entire coaching staff. It is truly a ‘team effort’ for us to help every young athlete in our program reach their highest potential. Thanks to everyone for making this

    HRA tallied 5,958 points, to finish 122nd nationally (the exact same ranking as 2017). Fort Collins Area Swim Team tallied 25,325 points to earn Gold Medal status with a 16th place national finish. Univ of Denver Hilltoppers scored 7,583 points finishing in 87th place nationally and earning Silver Medal status. Other Bronze Medal clubs include Flatiron Athletic Club (6,724 points - 110th place), Colorado Springs Swim Team (5,139 points - 144th place), Jeffco Hurricanes (4,867 points 155th place), Pikes Peak Athletics (4,815 points - 157th place), and Aces Swim Club (4,053 points - 177st place).

    In its 16th year, the Club Excellence program identifies clubs that execute strong, well-rounded programs to produce elite 18-and-under athletes. The top 20 clubs earn Gold level ranking and those rated 21-100 are designated as Silver honorees. The next 100 clubs are recognized at the Bronze level.

    Meet Entry Procedure

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      The Hurricane Meet as well as the rest of the tentative meet schedule is included on the new HRA TeamUnify site. All meet entries will be handled completely online through the this site.

      To sign up for a meet:

      Click on the Events page or scroll to the bottom of the main page.

      Find the event you would like to attend and click on "Edit Commitment" which appears immediately below the event title.

      Click on your swimmer .

      In the "Declaration" box, click on: "Yes, please sign [swimmer name] up for this event." In the Notes box you can add specific notes if needed e.g. if you are not available for a relay or can only attend 1 day etc. Then click on "Save Changes".

      Here is where either of 2 things can happen:

      If its very early, the meet information will not be available online and your commitment intention will be complete.

      If the meet information is available you will then be able to select the specific events you would like your swimmer to race. Note: If you have any questions about which events your swimmer should race, talk to the coaching staff.

      The Hurricane Meet is the only meet available to sign up for individual events. Please indicate your intention to attend other meets through the fall, however. We will make individual entry registration available as soon as meet information is posted by the respective meet directors.

    Summer Practice Schedule & Requirements

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      Blue/White Group Families

      Spring Practice Schedule

      Having returned to our regular practice schedule this week, we will remain on this schedule through the week of May 21st. Athletes are encouraged to participate in all meets through the end of our spring practice schedule (including the Suburban League Pentathlon, HRA vs. FAST vs. CUDA Tri-Meet and CUDA Steve Drozda Meets).

      Athlete Equipment Reminder/Addition
      A quick reminder to be sure your athlete(s) have all the equipment necessary for practices this spring/summer. With certain groups, we are asking for families to provide additional equipment which the coaches have dedicated to using on a regular basis.

      Blue Group: Fins, Pull buoy, Kickboard (may borrow from Littleton Y/HRCA)
      White Group: Fins, Pull buoy, Kickboard (may borrow from Littleton Y/HRCA), Tempo trainer, Paddles

      Summer Practice Schedule

      Beginning Memorial Day week, we will shift to our summer schedule. You can find the general summer schedule above. Below are notes on the schedule and expectations.

      HRA runs two parallel programs during the summer: long course training (similar to the short course season as well as the schedule of the older HRA athletes) and the summer swim clinic.

      The former is designed to prepare our athletes to qualify and compete at the 12&U LC State meet (July 27-29 at the Air Force Academy in Colorado Springs). The summer swim clinic is designed to keep sharp the skills our athletes have acquired over the short course season. It is designed to compliment summer swim league training and to comply with the summer club state meet rules (see more below).

      Our summer schedule will begin on Tues, May 30 and run through the completion of the 12&U State meet. The first clinic session will be Wed, May 30. We will run clinic programming through Wed, July 18.

      There are no dues during June-July for either the long course season or the summer swim clinic. Those fees are covered in the annual dues paid from Sept-May. The only additional charges will be for meet entry fees, busing to Lowry and/or equipment/apparel.

      Summer Swim Rules
      Our athletes represent a number of clubs, but many of the same rules apply. There are two governing bodies: the league (MHSL for Seahawks, etc.) and the Colorado State Summer Club Swimming Association. Each body conducts championship meets as described below.

      Leagues such as the MHSL conduct dual meets as well as a league championship meet. The MHSL also conducts an All-Star meet based on the results of the league championship meet. Leagues such as the MHSL have no restrictions on participation in USA Swimming clubs such as HRA. Athletes may represent their summer clubs and train/compete with HRA.

      The Colorado State Summer Club Swimming Association conducts the annual summer club state meet. CSSCSA rules state in order to be eligible to compete in the summer club state meet, athletes much train and compete exclusively with their summer club team beginning May 15. Thus, this will be the final week of regular HRA practices for athletes following this path. Because the HRA summer clinic is simply an instructional 'camp', it complies with the requirements of the CSSCSA.

      HRA Requirements
      We want to be sure all our athletes are prepared to progress (in both skills and conditioning) when we resume our short course training in September. As such, only athletes who participate in long course or the clinic sessions will be guaranteed a spot on HRA next fall. Athletes who do not participate will be required to tryout again in August.

      While we feel athletes should focus on only one program, if athletes are considering competing for both HRA (in long course) and their summer club, we ask parents to set a reasonable practice schedule for their athletes. Our recommendations remain the same. We feel a minimum of three practices per week with HRA is required for athletes to be prepared to compete at a high level. We also expect athletes to compete in at least one meet per month. Given the short long course season, athletes should take advantage of every racing opportunity (in at least one day of competition). Please remember that IMR/IMX scores are zeroed out at the beginning of the new season. HRA athlete's aged 10&U should focus on completing the IMR Challenge. Click HERE for details.

      We do not expect athletes to participate in two training sessions in one day. A recommendation may be to join HRA practices on MWF or MWR, and summer club practices on TR or TF.

      If you have not already done so, please speak with the coaching staff to discuss your preference to participate in the long course season or the stroke clinics this summer.

      Littleton YMCA Check-In

      A quick reminder as we approach the summer schedule, our White group and summer clinic will be using Littleton YMCA frequently. Please follow guidelines with regards to use of the facility. Athletes must sign in at the front desk. If parents wish to proceed downstairs to the lounge or pool areas, please sign in as well.

      If parents wish to utilize the facility for their own workouts, please speak to the front desk regarding monthly or daily passes. The prices are very reasonable.

    Words Of Wisdom

    Coach Bocci: Success In Athletics And The Role of the Coach
    Adapted from The American Swimming Coaches Association and a speech given by Coach Bob Bowmen (Phelps coach)

    Many parents wonder what differentiates the great athlete from the average one, and whether their kids have what it takes to be great athletes. Dr. Jack Daniels, a US Olympic runner and pentathlete, former exercise physiologist at State University of New York at Cortland, and an influential figure in developing the U.S. Swimming Sports Medicine Program, summarized it best:

    "There are really only four ingredients for success in athletics. One is genetic ability. Some genetic differences are easy to see (As a Cleveland Cavaliers fan I’ve seen 6’8” Lebron James up close and he’s a physical specimen), while others are physiological and internal differences that can't be seen…

    The second thing besides genetic ability is intrinsic motivation. If you have a seven-footer and the coach wants him to play basketball, but he wants to be an artist, you won't get too much basketball out of him.

    The third ingredient is opportunity - providing our athletes with facilities and competition opportunities against good athletes. (HRA does an awesome job of this!)

    The final ingredient is direction. Direction means a good coach and a good program to follow.”

    What I’ve found in my career is that direction is the area where parents and coaches really have an opportunity to help the athlete. The role of the coach, and my personal philosophy for coaching, is as follows:

    1) Teaching outstanding biomechanics to build the base for all future swimming successes and fulfillment. Stroke education from the novice through advanced age group programs must be primary. I define age group swimming from age 10 to about 17 years old, and novice swimming, ages 9 and younger. When a swimmer gets to 18 years old (around the time they head off to college), they venture into the world of senior level swimming. This doesn’t mean a swimmer under the age of 18 can’t achieve incredible things (including making the US Olympic Team), it just means we have a core focus in the program of laying the foundation for continued and sustained improvement. But make no mistake, I want our swimmers to be the best, not just the best in Colorado, but the best in the country… and it all starts with proper technique.

    2) Teaching values that reflect the best of our sport. Beyond the biomechanics, we teach and foster the core values of honesty, commitment, loyalty, friendship, poise, team spirit, teamwork, sportsmanship, and self-control (if you get a chance, look at legendary basketball coach John Wooden’s Pyramid of Success, a great reference for building a successful team and career). With that written, the pool is a giant and open classroom. So parents, next time you’re watching your swimmer practice or race, keep in mind it’s essentially the same as if you were watching them all day in school (and you can see every mistake they make). Kids fail, even us parents fail from time to time…and I’m speaking from experience as a father of two. They may not do a best time every race, they may overreact to a bad swim, they may procrastinate on homework and have to stay up late to catch up (and practice the next day may be a drag), but it’s not the end of the world… it’s a learning process. In fact, it’s good for them to fail from time to time in this safe environment so they can learn to pick themselves back up, refocus, and achieve great things.

    3) Provide the aerobic training base from which science tells us great athletes develop. The easiest way to explain the aerobic training base is in terms of capacity. Aerobic training is all about improving and expanding the infrastructure of the swimmer (i.e. the capacity or performance potential). In business terms, it’s like building a bigger warehouse so you can store more inventory or purchasing more trucks to move more inventory. Once we’ve focused on and increased the aerobic training base, we can add in utilization training (although both types of training happen to some degree throughout the season, just in different percentages).

    Utilization training is race pace and tempo work, speed, power, agility training, etc., all the things we take to the block on race day. In business terms, it’s whatever you need to do to generate and increase the sales. Capacity training builds the bigger warehouse to hold more inventory, while utilization training allows us to sell that inventory and make money. Please keep in mind, this is an oversimplification of the process, and there are literally thousands of books and research papers on capacity and utilization training in sports.

    4) Educate parents, our athletes' primary support system, to the needs of their athletes. Swimming careers are lifelong pursuits, and parents of young athletes need a vision of the rewards attainable by their child. This is a great sport; many of my best friends were childhood teammates, I met my wife through swimming, swimming helped hone my time management skills, and the grit I developed as a swimmer made me a better military officer. At a more basic level, it’s a fun pastime (I loved relays and close races), and it’s healthier than sitting in front of a computer all day. These are all abstract or intangible rewards of the sport. It can also help open doors for college acceptance and scholarship opportunities, offer unique travel and competition opportunities, immortalize the swimmer on record boards (until the next swimmer breaks his/her record), and in some rare but expanding circumstances, provide a living as a professional athlete (i.e. some of the tangible rewards of the sport). In the end it’s the parents that provide the means for our swimmers to chase their dreams and goals… which is huge, and I thank all of you for your commitment and support to this great team.

    GO HRA!
    Coach Bocci

    Staying Hydrated Through Fruits and Veggies (From True Sport)

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    Last week I shared guidelines on protein intake for youth athletes, and I want to continue this series with some hydration tips (especially with the upcoming meets and now that we’re approaching the hot summer months).

    Staying hydrated while playing sports is vital regardless of season, but perhaps doubly important in the summer months. This doesn’t just mean carrying around a bottle of water at all times (though that’s certainly not a bad habit), but also eating foods that help rehydrate before, during, and after playing sports.

    Aptly-named, watermelon is perhaps the most obvious food that both nourishes and hydrates. This fruit is over 90% water and has a low sugar content. Grapefruit, strawberries, cantaloupe, grapes, honeydew, oranges, peaches, pears, and pineapple all also contain similar amounts of water and are enjoyed by most kids.

    Maybe less appealing to a youth athlete’s palette but no less rehydrating are many vegetables such as cucumber, zucchini, and carrots. Throw some combination of these, the aforementioned fruits, ice, and coconut water into a blender and you have one super-hydrating (and tasty) healthy beverage.

    Saved by Sodium
    While too much sodium can have debilitating effects for the average Joe, for competitive athletes it can be the difference between still being able to swim hard during practice and competitions and crashing hard. For the average American, the USDA recommends an intake of less than 1500-2300 mg of sodium per day, however for an athlete in hot conditions (like practice and meets) this demand is higher. Insufficient sodium levels can result in cramps, headaches, nausea, and hyponatremia (a low concentration of sodium in the blood).

    To combat this intense sodium loss, slightly up the intake of sodium leading up to and during intense multi day competitions and hot summer sport days. This can be done through sources that help fulfill athletes’ other nutritional needs at the same time, such as vegetable juices, soups, whole grain snacks like crackers and pretzels, rice cakes, condiments, prepared or cured meats, and sports drinks.

    The Day(s) Before
    How an athlete performs during a long competition day or during practice is largely dictated by what they take in the day before. Just as beginning to drink water when you become thirsty likely means you are already dehydrated, waiting until the meet day or a long summer training session to load up on the necessary macronutrients and calories is already too late.
    In addition to drinking water steadily throughout the days prior, serve up a big and balanced meal that has a good balance of protein, fats, and carbs the night prior. Some favorites of many competitive and professional athletes are whole-grain pastas with chicken or fish with sweet potatoes and other vegetables. While there is little evidence to support traditional “carbo-loading” as necessary, adequate energy intake is necessary so athletes can recover from previous efforts and replenish muscle glycogen. An athlete who consumes a varied diet and adequate total energy will fully replenish glycogen stores within 24 hours of a workout or competition.

    Again, hopefully this provides some general guidance. If you have any questions, don’t hesitate to ask your coaches! Have a great week.

    GO HRA!
    Coach Bocci

    Is Your Athlete Getting Enough Protein?

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    Many youth athletes believe protein is the main nutrient needed in their diets. While protein may not be the main nutrient, it does indeed play a crucial role in an athlete’s balanced nutrition, and it is an important building block for developing strength and peak performance.

    Good protein sources for youth athletes
    Athletes need to consume a wide variety of high-quality protein foods to grow, repair, and maintain muscle. Some examples of good protein sources (and recommended serving sizes) are:
    Serving Size
    Grams of Protein
    Chicken Breast

    3 oz


    Ground Beef

    4 oz


    Cottage Cheese

    1/2 cup



    8 oz


    Cooked Black Beans

    1/2 cup


    Peanut Butter

    2 tbsp



    1 large


    Mixed Nuts

    1/4 cup


    How much protein do youth athletes need?
    The amount of protein needed by a youth athlete varies based on their athletic goals. Per the TrueSport Nutrition Guide, the following amounts of protein are recommended daily for these different types of athletes:

    Endurance: 0.54-0.64 g per pound of body weight

    Strength (gaining muscle mass): 0.72-0.81 g per pound of body weight

    Strength (maintaining muscle mass): 0.54-0.64 g per pound of body weight

    Weight Restricted: 0.63-0.81 g per pound of body weight

    When should youth athletes eat protein?
    The body’s ability to recover from games, practices, or intense workouts requires adequate rest and proper nutrition. An important component of the recovery process is consuming both carbohydrates and protein shortly after exercise to restore muscle glycogen and stimulate muscle protein synthesis. Eating protein after resistance training decreases physical breakdown and encourages muscle growth.
    Eating several small meals that include about 30 grams of protein throughout the day will also support training and muscle-building

    What happens if a youth athlete eats too much protein?
    Excess protein may not necessarily be dangerous, but it will also not necessarily cause you to develop bigger muscles, run faster, or jump higher, as there is only so much protein that can be absorbed in the body per day.

    Do youth athletes need to take protein supplements?
    Athletes may feel the need to get protein from supplements because they think it is an easier way to put on muscle. However, they are encouraged to challenge this thought and instead alter their diets to include more protein from proven high-quality sources. Not only is food a better source that gives you many other nutrients, vitamins, and minerals that your body needs, protein supplements can contain ingredients that are unproven to work, loaded with extra sugar and other unhealthy ingredients, or are even dangerous.

    Hopefully this helps answer questions related to protein in a young athlete’s diet. If you have any questions, don’t hesitate to ask your coaches!

    Travel Reimbursement/LC Championship Plans

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      Short Course Travel Reimbursement

      For athletes who attended Junior Nationals, Sectionals and/or Husky Invitational, be sure to complete the Colorado Swimming travel reimbursement form (click HERE) before April 15. Athletes must have completed a minimum of 15 individual events in Colorado Swimming open meets (Suburban League and high school meets do not apply) during the 2017-18 season. Families are responsible for applying for Colorado Swimming funding.

      Athletes who attended Junior Nationals should request funding for Junior Nationals only. These athletes will also be eligible for additional reimbursement through the Western Zone as well as the Suburban League (HRA will apply for these funds and credit the athletes' accounts).

      Athletes who attended Husky Invite and/or Sectionals may apply for 'at-large' funding provided they achieved a minimum of a Futures Championship qualifying time. These athletes will also be eligible for additional reimbursement through the Suburban League (HRA will apply for these funds and credit the athletes' accounts).

      Long Course Travel/Championship Plans

      Having achieved Bronze Medal status and won Sectional level team championships two years running, our athletes have proven their ability to compete with the best teams in the nation. We will continue to progress individually and collectively only by continuing to seek top level competition. In many cases, this means we have to seek out that competition as we do not have the luxury of hosting major meets in our state.

      We also want to provide at least one opportunity for all our athletes to compete together. With multiple qualifying meets in December and August, high school seasons November through May, and our college athletes returning to campus in August, our best opportunity is the mid-July window.

      Lastly, we hope to provide each individual athlete three distinct opportunities each season:

      The opportunity to compete where they will one of the better athletes and must learn how to prepare for prelims AND finals;

      The opportunity to challenge themselves in a meet where they will gain exposure to the next level of competition; and,

      The opportunity to be right in the mix to learn to be on point in the preliminary sessions.
      In keeping with past seasons, we expect athletes to plan for the following schedule:

      All qualifying athletes should attend LA Invite in July.

      Athletes are expected to finish their season at the highest level meet for which they qualify individually (Junior Nationals, Futures, Age Group Zones or the 13&O LC State Championships).

      If athletes wish to attend the Mel Zajac Int'l (National) or San Antonio (Sectional/Senior) Meet in June, they are encouraged to do so. However, we would prefer it to be in addition to the opportunities above rather than in place of one or both. (More on this below)

      There are a couple caveats to these recommendations:
      The Junior National Championships begin Tuesday, July 31, one week earlier than last year. This year's championship meet will concurrently with the Futures Championships.

      It is important for graduating senior athletes to train and compete at a high level this summer. I have never seen an athlete see success competing at the NCAA level without a good summer season prior to their freshman year. Alex R and Patricia V L are testaments to this. These athletes should therefore discuss with the coaches a schedule which provides them the best opportunity to contribute to their team as freshmen.

      The 13&O LC State Championships in Thornton is scheduled for the week following the LA Invite. The State meet will once again be conducted over three days with relays run during the preliminary sessions on Sat/Sun. We will therefore NOT be sending our Junior National/Futures qualifiers to participate in relays. Our State qualifiers will populate our relays.

      Championship Meet Travel Plans

      Please do not make travel plans until you discuss your athlete(s)' schedule(s) with the coaching staff. The information provided below is for planning purposes once based upon those discussions.

      Mel Zajac Jr. International Swim Meet
      2018 Meet Dates: Fri, June 1 thru Sun, June 3
      Site: UBC Aquatic Center, Vancouver, BC, Canada

      This is an international level meet to prepare our National group athletes for the Junior National Championships later in the summer. With the recruiting process for the top collegiate programs accelerating, it is more even important for our athletes to be prepared for elite competition as soon as possible.

      If National group athletes wish to attend the Mel Zajac Int'l they are encouraged to do so. However, we would prefer it to be in addition to LA Invite and State/Futures/Juniors rather than in place of one or both.

      Flight Information
      Departure: Thu, May 31 - WS 1571/133; DEN 1:25pm - YVR 5:55pm (thru YYC)
      Return: Mon, Jun 4 - WS 112/1570; YVR 6:00am - DEN 12:40pm (thru YYC)

      George Block Invitational
      Tentative 2018 Meet Dates: Thu, June 21 thru Sun, June 24
      Site: NISD Swim Center and Natatorium, San Antonio, TX

      2018 Meet Info is not yet available. The meet is a Prelim/Final format at one of the best aquatic facilities in the country. This is a parent directed meet. All flight, hotel, local transportation and meal arrangements will be the responsibility of attending families.

      If Sectional/Senior group athletes wish to attend the George Block Invitational they are encouraged to do so. However, we would prefer it to be in addition to LA Invite and State/Futures/Juniors rather than in place of one or both.

      Los Angeles Invitational
      2018 Meet Dates: Thu, July 12 through Sun, July 15
      Site: Uytengsu Aquatics Center, Univ. of Southern California

      2018 Meet Info is not yet available. A reminder this is a "make one, swim three" meet. This means athletes qualified in a single event may enter up to two bonus events, athletes qualified in two events may enter one bonus event, and athletes qualified in three or more events may NOT enter any bonus events. Also note altitude adjusted times are used for this meet. The times listed in the Deck Pass app reflect these adjustments.

      Flight Information
      Departure: Wed, Jul 11 - SWA 1714; DEN 12:45pm - LAX 2:20pm
      Return: Mon, Jul 16 - SWA 2242; LAX 11:05am - DEN 2:35pm

      CSI 13&O Long Course State Championships
      2018 Meet Dates: Fri, July 20 through Sun, July 22
      Site: Veterans Memorial Aquatic Center, Thornton, CO

      Athletes attending Junior Nationals or Futures should NOT plan to participate. Athletes attending the Age Group Zone Championship should plan to attend all three days.

      Junior National Championships
      Junior National Championship Meet Info
      2018 Meet Dates: Tue, July 31 through Sat, August 4
      Site: William Wollett Aquatic Center, Irvine, CA

      This is the true 18&U national championship. Please speak with the caching staff before making plans to attend this meet. Qualifying athletes may swim in up to two bonus events, provided they have achieved the published Bonus Event Time Standards. We have already qualified one medley relay for the meet. We may include relay only athlete(s) as necessary/desired.

      Tentative Flight Information
      Departure: Mon, Jul 30 - SWA 2479; DEN 8:15am - SNA 9:45am
      Return: Sun, Aug 5 - SWA 3202; SNA 7:45am - DEN 11:10am
      Return plans may be flexible based on athletes' final events.

      Futures Championships
      Futures Championships Meet Info
      2018 Meet Dates: Thu, August 2 through Sun, August 5
      Site: Rochester Recreation Center, Rochester, MN

      Futures is the second step in USA Swimming's national progression. Please speak with the caching staff before making plans to attend this meet. Similar to the LA Invite, Futures is a "make one, swim three" meet. This means athletes qualified in a single event may enter up to two bonus events, athletes qualified in two events may enter one bonus event, and athletes qualified in three or more events may NOT enter any bonus events.

      Tentative Flight Information
      Departure: Wed, Aug 1 - SWA 1169; DEN 11:35am - MSP 2:30pm
      Return: Mon, Aug 6 - SWA 2418; MSP 9:10am - DEN 10:15am

      Age Group Zones
      Western Zone Age Group Championship Meet Info
      2018 Meet Dates: Wed, August 8 through Sat, August 11
      Site: Roseville Aquatics Complex, Roseville, CA

      This meet is restricted to 14&U athletes only (age determined as of first day of the competition). The selection process will be based on performance in meets only through July 1. If you are undecided on whether to plan for this meet, please discuss with the coaching staff.

      Long Course Travel Reimbursement

      In order to participate, athletes must compete in 15 individual events from April 2-August 31 AND 30 individual event entries from September 1-August 31 in Colorado Swimming open meets (Suburban League, high school and dual/tri-meets do not count towards this total). Summer Junior National attendees receive 2.5-3.5 shares form the travel fund up to a maximum of $700, while Futures attendees receive 1.5-2.5 shares up to a maximum of $350.

      Athletes attending only the Los Angeles Invitational may request 'at-large' funding provided they meet a minimum of one Futures Championship qualifying time at the competition.

      Suburban League: Athletes MUST attend the Suburban League Pentathlon to be eligible for Suburban League funding. Athletes are eligible to receive $200 for participating in Junior Nationals and $150 for participating in the Futures Championships.

      Again, we will request funding for athletes attending only the Los Angeles Invitational provided they meet a minimum of one Futures Championship qualifying time at the competition.

    Team Records

    HRA athletes broke ten individual team records and three relay records this fall:

    Natalie Arky - Open 200 Backstroke
    Kate Baker - 13-14 200 Freestyle
    Holley Dennis - 15-16 100 Breaststroke, Open 100 Breaststroke
    Dominic Griffin - Open 1650 Freestyle
    Gavin Rogers - 13-14 1000/1650 Freestyle & 400 IM
    Delaney Smith - Open 200 IM
    Wentao Zhang - 15-16 200 Breaststroke

    Open Women's 200 Free Relay - Elsa Litteken, Delaney Smith, Jessie Beckwith, Parker Henry
    Open Women's 400 Medley Relay - Natalie Arky, Holley Dennis, Jessie Beckwith, Delaney Smith
    Open Men's 400 Medley Relay - Trevor Van Law, Wentao Zhang, Jack Clouatre, Dominic Griffin


    AmazonSmile Program and Painless Fundraising

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    As we inch closer to the holiday season, did you know all of your Amazon purchases can make a difference? AmazonSmile donates to HRA, a non-profit organization, when you do your shopping at It’s the same Amazon (same products and service as your regular Amazon account), but when you purchase on the Amazon Smile site, they give back .5% of your purchase to HRA. Thanks for your support!

    Scrip Program Registration

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    Scrip Opportunities

    Scrip Gift Cards
    Only twice a year we allow the purchase of the plastic gift cards, instead of e-cards only. Beginning April 20, you can order plastic gift cards with your PrestoPay account. There are also small denominations cards this time of year for teacher appreciation week, end of year school gifts and more! Some cards offered by Scrip only come in plastic so now is the time to stock up for vacation options, restaurants, Mother’s Day purchases, summer projects and many others. The window for ordering will be April 20-25. Delivery of cards will be communicated directly with those who ordered on May 1.

    Please contact Amanda Ford with any questions.

    We wanted to send out information on our Scrip fundraising program for HRA. We rolled this program out last year and will again be using Shop with Scrip. For those that enrolled last year, it has been an easy way to offset the $40 fee each month. And remember, you can earn over $40 and it will be applied to your general account.

    Scrip is simply a word that means “substitute money” – in other words, scrip is gift certificates from national and local retailers. They’re the same gift certificates that you buy at the store. Many popular retailers participate in our scrip program including Safeway, Starbucks, Athleta, AMC Theaters, Red Robin, Home Depot, Noodles & Co, Target and many, many others.

    You’re probably asking yourself how these stores help us raise money. It’s simple -- scrip participating retailers agree to sell gift certificates to our organization and reward you with a rebate. Member families buy the certificates for full face value, they redeem them for full face value, and our group keeps the rebate as revenue. Since we are doing e-cards (no plastic cards except at December), you can purchase on your schedule and you don’t need to coordinate with me to exchange money. Just a few of the benefits:

    You get a powerful fundraising alternative that involves no selling!

    Use scrip for items that you are already spending money on.

    Your child defrays the cost of their $40 monthly fundraising dues.

    The beauty of scrip is that you put your regular household shopping dollars to work. You earn money for your child’s swimming expenses without spending an additional penny. Just spend your regular shopping dollars with scrip at the stores that participate in the scrip program! And scrip can be used for just about any household purchase including food, clothing, entertainment, travel, gasoline and dining out.

    All money earned with scrip purchases will go to our HRA account. Each month, HRA will distribute 50% of your earnings to you and will retain 50% for the team. Example: Purchase a $100 card from Athleta with a 14% rebate. You pay and receive a $100 e-card, then $7 will be retained by the team and $7 will be credited to your account in TeamUnify.

    Please feel free to email me with any additional questions you may have. The attached files explain the program, give you the enrollment code you need to get started, tell you what “PrestoPay” is and how to register, and how to add “MyScripWallet” to your smart phone for super easy and almost instant access to gift cards. There are also many training videos on that walk you through the process. Once you get set up, using scrip is simple!

    We will be at the Pancake Breakfast to answer any questions you may have.

    Thank you!
    Amanda Ford

    Snapbooster Update

    Effective with your December Snaps (lots of holiday receipts), if you consistently participate in the SnapBooster fundraiser, it will start putting money back in your pocket. It is as easy as "snapping" at least 50 eligible receipts per month and once you reach 50 snaps, 50% of what you earn each month will be credited to your HRA account. Your "snap" amount will reset at zero each month and will not carry over to the next month.

    It can be done!!! Just ask the Hutter and Clouatre families. They reached 50 "snaps" in November!! Thank you!!!!

    These 3 Easy Step Will Change Your Mind:
    Buy - Buy what you normally buy from where you normally buy it
    Snap - Text a picture of your receipt to SnapBooster phone number 248-246-7627.
    Earn - Earn .10 - 10% for HRA from every receipt you send it

    It is that easy!!! Register now with the program code HRA14.

    Once registered, send your snaps to 248-246-7627.

    If you are already signed up for SnapBooster with HRA, please start snapping again to a NEW number 248-246-7627. You do not need to include "Snap" in you texts anymore.

    If you are a new HRA team member or did not participate, please see the attached link an information on how to get started.

    Here is a video that shows the process.

    If you have any questions, please contact Laura Nelson and she will help you get started. We encourage 100% participation in this year around fundraiser. It is easy as shopping where you already shop, taking a picture of your receipt and earning money for HRA!!!! Please see the flyer attached below explaining how the program works.

    King Soopers Fundraising Update

    Take advantage of this opportunity to support HRA. Half of your Community Rewards credit will be applied to your HRA account.

    If you have not enrolled and want to take advantage of this simple opportunity, please follow the steps below:

    1. Go to here

    2. Select Community Rewards
    3. Select Highlands Ranch Aquatics, KU696
    4. Select Account Summary and Update your account to reflect your specific SooperCard

    Unfortunately, King Soopers no longer sends a report of credits under the current program. We ask that each family submit their own credits for the prior quarter to HRA via email by the end of the first month following quarter-end.

    Please note that King Soopers doesn’t update the Community Rewards credit for the prior quarter right away. As an example, the Community Rewards credit was updated around July 9 for Q2 2019. Please submit your screen shot, account family name and swimmer name(s) to here.

    To simplify your reporting, we recommend that you obtain the King Soopers ap and use your phone to generate a screen shot of your Community Rewards credit.

    1. After King Soopers reports the credit for the prior quarter, access your King Soopers account online or via the ap.

    2. Obtain a screen shot of your credit from the website or ap. Go to My Account > Community Rewards.

    3. Send an email
    a. copy of the screen shot reflecting last quarter’s credits,
    b. your account family name and
    c. the name of your swimmers.

    If you have any questions please call or text Shannon Wehr.

    USA Swimming's Scholastic All-America Team

    USA Swimming annually recognizes excellence in and out of the pool by naming a Scholastic All-America Team. Eligible athletes must have completed 10th grade or higher, achieved a minimum 3.5 unweighted GPA in the academic year, and swum one time equal to or better than the Winter Junior National time standard.

    Three HRA athletes have been recognized for the 2015-16 academic year, tied for the most honorees of any Colorado swim club. Congratulations to:

    Alex Reddington - 1st time honoree
    Claire State - 2nd time honoree
    Patricia Van Law - 1st time honoree

    Registration/Volunteer Information

    For families unable to attend last night's meeting, please see the highlights below:

    Returning families must resolve outstanding account balances before you will be able to register for 2016-17.

    All families must complete the registration process (including all signature pages) before your athlete(s) will be permitted to participate in HRA practices.

    Please take some time to review the information packet. A number of items have been revised this season including:
    Group structures/expectations (White-Silver-Red-State)
    Financial policies regarding consequences for unpaid dues
    Policies regarding fines for missing volunteer shifts
    A new social media policy

    By popular demand, HRA has now created the ability to allow families to directly debit from your checking accounts monthly via online check. If you opt into this service, you will automatically be charged $1.25 per transaction as a convenience fee (that charge is passed on to TeamUnify). You will, however, avoid any late charges in the future.

    Parent Volunteer Info

    HRA also requires the assistance of parents to help direct fundraisers, officiate or time meets, or to serve in other capacities vital to the club's ongoing operations. We would like to have EVERY family indicate their volunteer preferences so we can have all areas filled and communicate instructions as soon as possible.

    Please see the volunteer activity selection form attached below. Instruction are on the top of the page. Please complete the form and send it via email to Jeanne LaRiviere by Thursday, September 15. Placements will be distributed by end of the month.

    HRA High School Participation Philosophy By EF

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      My first guidance for all our athletes is they must meet the requirements of their high school program. Each high school coach sets their own expectations for practice and meet attendance. Much as in our program, an athlete is expected to meet those requirements in order to participate. The guidance from high school coaches is generally to attend 100% of their practices and meets.

      We do not want HRA athletes trying to please multiple masters. We have seen our athlete's bury themselves physically (and likely fall behind academically) trying to keep up with high school and HRA practices at the same time. Similarly, athlete's will be racing more than ever before during high school season. We do not feel it is advantageous to add more meets to that requirement.

      If/when we have 3-day meets, athletes must be selective in participation. High school events are skewed towards the shorter distances. It is valuable to participate in some of the 200/400 events not on the usual high school event schedule. However, this often means swimming through a scheduled off day. For example, athlete's may be required to participate in high school practices/dual meets M-F, swim an invitational on Sat. If an athlete then swims an HRA meet on Sun, she/he goes straight through two weeks without any days off. In this case, the high school program assumes the athlete will be getting a day off on Sunday. We assume our athletes will get an off day on Monday. These are the situations we need to manage carefully.

      In short, there is no guidebook other than for athlete's and their families to make decisions in the best interest of the athlete's goals. Hope this helps!
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      New Far Western Qualifying Times
      Abbey Gardner - 50 Backstroke
      Emma Harper - 400 IM
      Mai Kawahata - 200 Breaststroke
      Mary Hoover - 200 Free

      Silver State Champions
      Jack Bakke - 50 Breaststroke
      Abbey Gardner - 50 Backstroke
      Shepard Kerscher - 50 Freestyle
      Ceyda Sarak - 100 Breaststroke
      Ethan Viescas - 50 Fly
      James Wood - 100 Breaststroke

      Top 3 Silver State Finishers
      Abbey Gardner - 2nd 100 IM
      Grace Gardner - 2nd 100 Fly
      Mary Hoover - 2nd 200 Free
      Mai Kawahata - 2nd 200 Breaststroke
      Sheparrd Kerscher - 3rd 100 IM, 3rd 200 IM
      Mila Nikanorov - 3rd 100 Backstroke
      Cade Rolofson - 3rd 100 Fly
      Ethan Viescas - 3rd 100 Fly

      Top 10 Silver State Finishers
      Dylan Armour - 9th 50 Fly, 9th 50 Backstroke, 10th 100 Backstroke, 10th 100 Fly
      Jack Bakke - 4th 100 Breaststroke, 4th 100 IM, 5th 100 Fly, 6th 500 Free
      Caroline Clouatre - 5th 200 Breaststroke
      Grace Gardner - 4th 100 Breaststroke
      Aubrey Hutter - 4th 50 Breaststroke
      Shepard Kerscher - 5th 100 Backstroke
      Alyssa Leven - 10th 100 Breaststroke
      Mary Macaulay - 9th 100 Fly, 9th 100 Backstroke
      Mila Nikanorov - 3rd 100 Backstroke, 9th 500 Freestyle
      Cade Rolofson - 9th 200 IM
      Amaia Sherman - 7th 50 Breaststroke
      Ethan Viescas - 8th 200 IM
      James Wood - 7th 100 Fly

    Trial Preparation

    Our National group is scheduled to train and stay at the Olympic Training Center from Wednesday, October 14 through Saturday, October 17. Our first practice is scheduled from 5-7pm on Wednesday with the camp ending with practice 9-11am on Saturday. We strongly encourage athletes to plan to attend the entire camp.

    The cost of the trip will be $270 per athlete and will include lodging, meals and training expenses. Please reply with your intention to attend by Friday, September 11.

    Sunday Long Course Training

    We will offer long course practices on select Sunday mornings this fall and winter. The plan is to use this time in place of normal Saturday morning practices. 'National Plus' group athletes will have weight training from 8-9am on Saturday, but will have the day off from swimming training.

    Thus far, we have scheduled dates on Sept 20, 27 and Oct 11 from 9-11am at DU. We will announce future dates as they become available.

    There will be no additional expenses associated with these practices other than potential parking fees. However, there are three stipulations associated with participation:

    Athletes must have achieved Futures qualifying time standards

    Athletes must attend all scheduled Sunday practices

    Athletes must discuss high school plans with me per the discussion above

    We will discuss plans with the athletes over the next two weeks in anticipation of our first training opportunity.