One Swimmer, One Team.

Weekly Schedule

I couldn't feel my arms at the end.
Shep Kerscher after dropping 2+ seconds in his 100 Breaststroke during prelims. Way to go Shepard!
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Happy Monday HRA!
Thanks to a very proactive head coach, we have a fantastic schedule during this break from swimming. Coach Bocci has been working day and night looking for productive ways to use this time. Thanks Jim!

*Please refer to Coach Bocci's email for the most up to date schedule.

Coach Shannon deserves a shout out as well for her tireless work on dryland education for the team. Way to show your love for HRA Shannon! We appreciate you!

Team,
Here's hoping you accept the challenge to stay plugged into planned HRA activities. Your staff is excited about the possibilities of this time to "study" our sport. Reach out to your teammates. If ever there was a time to connect and draw together as a team - this is IT! Do dryland on Google Duo or FaceTime. Make sure to include someone you normally wouldn't. Leadership is essential during this time.

Tuesday - Spirit Day Challenge
Get your creative juices flowing HRA. Every Tuesday we will pull on our RED HRA shirts, adorn ourselves with any other HRA spirit gear we might have and face the challenge of the day. The challenge for Tuesday, March 31st is below:

Take funny, spirited photos of you, your family (if allowed )or pets practicing social distancing!

Send photos to Coach Skyler by Thursday, 4/2/20.

Skyler will choose the top 4 photos to post on TU Website!

We are looking forward to your efforts!

Fish Bowl Meet 2020

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Gabriel Gois, Isabel Hui, Andrew Dean, Phia Stricker and Kara Eichmann eagerly await their opportunity to swim Saturday morning during the Fish Bowl Meet. Twenty one athletes from BL 1/2 and the White Group participated. Emoji key chains were awarded to heat winners. Guess which emoji was most popular…
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Hansel Lee and Mitch Frederick come in 1st and 2nd! Shaivi Koul continues to cheer on her teammates.

HRA at STATE – Finish 6th Overall! BOOM!

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Abigail Wood victorious after one of her amazing swims!

Congratulations and many thanks to our athletes and families for their effort and energy at this past weekends CO 14&U AG State Championship Meet at VMAC. Our athletes did an amazing job competing with confidence, tenacity and grit. Jim, Skyler, Andrea and I have never been so proud!
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10&U's Sunday night at Finals! Girls: Elsa Osborne, Gracie Sparks, Natalie Heydt, Mia Scovil, Kara Baker Boys: Nick Gamet, Zeke Eichmann, Caden Muller, Connor Camaglia
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Sunday night finalist tired but prepared to finish strong! Back row: Mason Kajfosz, Ethan Viescas, Nico Wood. Middle row: Mai Kawahata, Piper Prince. Front row: Sota Kawahata, Jackson Landahl.

HRA Athlete(s) Of The Meet
There is an acronym that HRA has used for many years to help our athletes focus on being the best teammate they can be. It is FAST:

F stands for Fierce. Compete fiercely.

A stands for Attitude.
The athletes that competed their best came to the meet excited, confident and happy.

S stands for Sportsmanship.
Athletes that display this attribute support their teammates, take the highs with the lows and learn from race outcomes.

T stands for Tenacity. This athlete never gives up, keeps striving to be the best teammate and reaches for excellence at all times.

The coaching staff would like to recognize the following 4 athletes for tirelessly displaying FAST attributes and for their outstanding contribution to our 6th place finish at State
Mason Kajfosz
Ethan Viescas
Sota Kawahata
Ashlyn Rogers

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10&U 200 Free Girls Relay: Gracie Sparks, Elsa Osborne, Kara Baker and Mia Scovil.

12&U Tech Suit Ban

Starting on Sept. 1, 2020, USA Swimming registered athletes ages 12&U will no longer be allowed to wear tech suits. SWAGR athletes need to know that California already bans tech suits for athletes 12&U.

Parents, watch a video that explains what athletes in this age range can and cannot wear. Before buying a new race suit be sure to see the experts at MISports for assistance in buying the right kind of suit.

HRA Housekeeping

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As a coaching staff, we decided to swim relays at every meet we could this short course season.

Why?
You, our members, let us know that your children missed swimming relays.

It's very important from the team aspect. Relays build excitement and camaraderie amongst teammates.

Relays are sprints, for the most part, and get athletes blood pumping before individual events. From a coaches point of view this is FANTASTIC!

Unfortunately, we are running around at the last minute changing relays because parents and athletes either don't communicate that they are not coming to the meet or arrive after the relays have competed. Other athletes are affected when 1 or 2 people are no shows.

This is what we need from parents of 12&U athletes if you have signed up for a meet and your plans changed:
email the athletes coach in a timely manner

13&O athletes
Take responsibility to communicate directly with your coach. This is the age where we expect the athlete to start owning their involvement in sport. Be accountable.

On a more positive note, James Wood showed tremendous leadership this weekend when his relay was re-worked and he was swimming with much younger boys, one being 7 years old.

James didn't even blink when he realized who he was swimming with. He just gathered the boys up and they swam their hearts out. Thank you James for showing leadership, a great attitude and sportsmanship.

Volunteer Info

Hello HRA Families!

Just a quick note on volunteer hours. If you would like to check the balance of your volunteer hours on TU and make sure you are getting credit for all of your hours, please be sure to follow these steps (otherwise, you might not see all of your hours):

1) Log in to your TU account.
2) Click on "My Account"
3) Then go to "My Invoice/Payment."
4) Once you get there, you should see a tab that says "Service Hours." Click on that tab and you should see all of your logged hours.

Please note that volunteer hours are entered into your account as soon as possible after each event, but sometimes it takes a few days, so if you don't see your hours right away, please check back a few days later. And if you have any questions about volunteer hours, please contact Katie Landahl.
Thank you!!

Colleges Spotlight

Update!
Congratulations to Junior Jack Engler for his verbal commitment to the Colorado School Of Mines! Jack has a strong, positive mindset as his coaches and teammates can attest to. He is a man of compassion and conviction. When he sets his sights on something he pursues it to completion. Jack's mom reports that even when he was a little boy he would say he was going to attend the “schoo of Mines!”
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Phoebe Croston - Eastern Illinois
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Ellie Hendren - Undecided
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Carol Cho - Undecided
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William Kerscher - Emory University
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Annie Osmun - Colorado School Of Mines
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Brooke Ford - University of Wyoming
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Dylan Jessen - Undecided
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Kiersten Whitmore - Colorado College
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Britt Nichols - University of Wyoming
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Keeley LaRiviere - Undecided
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Leighton Wright - Undecided
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Hannah Stephenson - Colorado Mesa University
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Hannah Chabin - Undecided
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Gabe Macklem - Undecided
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Tao Zhang - Undecided
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Josie Martus - Undecided
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Bella Berti - Undecided

CSI Survey

Dear Colorado Swimming Members,
We hope that you are all doing well and hanging in there. To keep up with the day to day challenges and information affecting the sport of swimming, Colorado Swimming has posted the following:

Colorado Swimming has created a web page to keep items posted that are specific to Colorado.

We have an updated survey that we would love for everyone (parents and athletes) to fill out. It will help provide good data on the thoughts of the LSC.

Thank you and take care.

Jackie Stiff, Colorado Swimming Executive Secretary

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.

Coaches Corner

Hello HRA Family,

Congratulations to our swimmers that competed at the CHSAA 4A State Championship (last Tuesday and Wednesday), and the Senior Meet this past weekend! A big shout out to our 4A Individual Finalists: Kira Hobbs – 200 IM and 100 Breast; Keeley LaRiviere – 50 Free and 100 Back; and Mary Macaulay – 200 IM and 100 Back. And good luck at the CSI Age Group State Championships this coming weekend! GO TIME!!!

I recently read the below article on keeping our kids healthy, and thought I’d share…especially as we head into the next round of championship meets.

GO HRA!
Coach Bocci

How to Boost Your Athlete’s Immunity This Flu Season
Cold and flu season is here, and it can be a struggle to keep your young athlete healthy as their friends and classmates start getting sick. As all sport parents know, a good defense requires a good offense, so here are a few simple nutritional tips to help boost your child’s immunity this season and hopefully keep them in school and in the water.

1) Add More Colors
Fruits and vegetables can be powerful medicine. TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, recommends eating at least five servings of fruits and vegetables daily from all the colors of the rainbow – preferably, two fruits and three vegetables.
This helps ensure that your child is getting the vitamins they need to stay healthy: vitamins A, C, and E are all critical to a high-functioning immune system.

2) Add Zinc-Containing Foods
Researchers have found that zinc can boost immune function in children, yet globally, one in six people are deficient in the mineral. Foods high in zinc include red meat, shellfish, chickpeas, lentils, hemp seeds, cashews, and dairy. If you have a picky eater, try these delicious options:
Granola or oatmeal with low-fat milk
DIY trail mix: cheerios, raisins, peanuts
Peanut butter on whole grain bread
Turkey, ham, or roast beef sandwich on whole grain bread
Hamburger on a whole grain bun

3) Limit Processed Foods
The Cleveland Clinic also recommends limiting processed foods for your young athlete, as the gut bacteria that thrive on highly-processed sugars aren’t as immune-system-boosting as the bacteria that thrive on a healthier, high-fiber diet.

Encourage your athlete to consume more whole foods, including brightly colored fruits and veggies, as well as zinc-rich foods.

4) Add Pre and Probiotic-Rich Foods
Probiotics – live, helpful bacteria that are naturally found in your body, can also help boost a child’s immunity during cold and flu season. A recent study on allergy prevention and treatment shows a decrease in upper respiratory infections in people using probiotics, and they can guard against viral infections. Rather than popping a pill, introduce fermented foods like sauerkraut, kefir, yogurt, kombucha, and kimchi. If you have a picky eater, consult your family physician to get a recommendation on whether a probiotic is right for your child.

Ziesmer adds, “Prebiotics provide probiotics with food. These include foods like bananas, garlic, onions, whole wheat bread, and asparagus.”

Bonus Tip: Remind Them to Wash Their Hands
Proper hand-washing is the number one recommendation

Altitude Adjusted Times

Have you ever heard of anyone on the pool deck talk about altitude adjusted times? What does that even mean? Well here's the skinny on the topic:

Altitude adjusted times apply to events in distance of 200 or above swum at a minimum altitude of 3,000 ft to a maximum of 6,500 ft+ above sea level. Athletes are given a time adjustment when entering a meet BELOW 3,000 ft.

See USA Swimmings chart of Adjusted Times below:
Event
Distance
3,000-
4250 FT
4251-
6500 Ft
above
6500 FT
200
0.5
1.2
1.6
400/500
2.5
5
7
800 Freestyle Relay
2
4.8
6.4
800/1000
5
10
15
1500/1650
11
23
32.5
So if a female athlete 11 years old wanted to qualify for SWAGR in the 200 free swam a 2:19.59 at the Pikes Peak Athletic Training Facility (6330 FT) she would actually qualify for SWAGR with the altitude adjustment of 1.20. Pretty cool, right! If you are considering participating in a sea level meet be sure to keep the altitude adjustments in mind.

Meet Overview

At this point in time, we are speculating that a return to competition in the month of May is a possibility. We will keep you posted!
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      April

      FAST TRI MEET

      Our first longcourse meet of the season! Open to all practice groups. The meet file has been uploaded and entries are open.
      location_on Sacramento, CA access_time 8:00 AM
      Registration deadline: Mon 4/6/20
    • 25
      April

      Form Spring High Point

      Save the date! One last short course meet for BL1&2, White/Silver and Red practice groups.
      location_on Gateway HS, Aurora access_time 8:00 AM - 9:00 AM
      Registration deadline: Mon 4/13/20

      Save the date! One last short course meet for BL1&2, White/Silver and Red practice groups.
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    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.

    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 https://learn.usaswimming.org

    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!

    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.

      Programming
      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.

      Billing
      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:
    Food
    Serving Size
    Grams of Protein
    Chicken Breast

    3 oz

    25g

    Ground Beef

    4 oz

    24g

    Cottage Cheese

    1/2 cup

    12g

    Yogurt

    8 oz

    11g

    Cooked Black Beans

    1/2 cup

    8g

    Peanut Butter

    2 tbsp

    7g

    Egg

    1 large

    7g

    Mixed Nuts

    1/4 cup

    5g

    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

    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.

    Thanks,
    Nathan

    Parents

    New HRA Program - Parent Liaisons

    We heard through the grapevine that we needed experienced parents to talk to new parents about all things HRA. Really, swimming lingo is like a foreign language! Jeanne LaRiviere and Jennifer Jackson trained 4 "experienced parents" over the weekend to be our hands, feet and mouthpiece to their swimmers practice group. These parents are available to answer general questions and to represent HRA philosophies to new families trying to understand HRA policies. Watch for more information on this subject in the following weeks. Join us in welcoming our 2020 Parent Liaisons:

    The liaisons are

    Michael & Renee Rogers - white
    Jennifer Zajacs - silver
    Jorge Zapparoli - red
    Janice Cheon - state

    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 smile.amazon.com/ch/84-1474092. 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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    SCRIPT CHRISTMAS ORDER
    Holiday ordering for plastic/physical gift cards is now open. Place your order for plastic gift cards Nov. 4th – 22nd for pick up on Dec. 2nd. Shipping is free so this is a great opportunity to place orders for teacher and coach gifts, neighbors or that hard to buy for person where a plastic card is preferred over an e-card. Many retailers will be offering bonus savings the next few weeks in preparation for black Friday so keep an eye out for those. If you want more information about Script or how to get signed up please see the attachments in prior weekly announcements or email Amanda Ford. (Also, ordering for e-cards can continue to be done at any time!)

    All plastic card orders placed in our three week window will remain in the queue until I process the orders on Nov. 22nd in one batch. Delivery details will be communicated directly with those who ordered. After November 22nd, please return to ordering ONLY ScripNow cards.

    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 ShopWithScrip.com 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

    EXCITING NEWS ABOUT SNAPBOOSTER!
    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.

    HOW TO BECOME A HRA SNAPPER:
    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

    This week King Sooper should update your accounts to reflect your Community Rewards donation for Q4 2019. Because King Soopers no longer sends a report of credits under the current program, we ask that each family submit their own credits for Q4 2019 by January 31, 2020.

    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!

    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.