Northwood
High School
Northwood High School
Swimming Handbook
2017
949-936-7377 Pool Office
www.nhsswim.net
Dear Swimmers and Parents,
We would like to welcome you to the 2017 Northwood High School Swim season.
We have
approximately 130 athletes who will be competing on differing levels. The emphasis for both teams will
be to develop a solid sense of team commitment, improve overall strength, endurance, stroke technique,
speed, and to learn how to perform to our utmost potential at all times.
Swimming is a very demanding sport. We ask that parents get involved to keep your swimmer healthy.
This involves eating correctly and getting the proper amount of sleep each day. We also invite the
parents to be involved in their athlete's goals for the 2017 aquatic year
Enclosed you will find a schedule, rules and the information you'll need to answer most of your questions.
Please be sure to note in particular the Pacific Coast League meets and championship as this will be
considered your athletes final in the class. Not participating in league finals is like missing you final in any
of your other classes. Please make sure to attend this event.
The enclosed schedule will be the meets that we will be participating in this season. It should go without
saying, that attendance for all workouts and meets are mandatory. However, once you are in the water,
hard work and mental involvement will ensure that you improve and reach your goals. We are looking
forward to a very rewarding and successful season.
Alex Nieto
Co-ed Head Coach
Mission Statement
To teach new skills, develop positive character traits, and encourage habits for a healthy lifestyle, all while
having fun and learning in the process.
School & Aquatic Requirements
Due Monday, February 06, 2017
 Annual Physical

Emergency Information Card

Northwood Athletics Code of Conduct

Heads up Concussion Form
o
If you need to confirm whether or not you are up to date, have your athlete see Mrs.
Carmen Marwah (Athletic Secretary) in the administration office


Swim Team Suggested Apparel – Orders Online @ www.nhsswim.net
o Competition Swim Suit
o T-Shirt/tank top
o Swim Cap
o Sweat Shirt
Optional Apparel – Orders Online @ www.nhsswim.net
o Parka (Individual Parka Order – Due Monday, February 6th, 2017 See website for
instructions)
o Sweat jacket
o Sweat Pants
o Team Bag
Team Donations
However much appreciated, all donations are very much voluntary. This year we have created a tier
system for donations in which you can choose your recommended level of financial commitment to our
program. The following are the recommended team donations and their benefits:



Bronze Level Donation - $60
Silver Level Donation - $150
Gold Level Donation - $250 Wall plaque recognition; each renewal year requires a Silver Level
Donation
**All donations can be paid through our online system at www.nhsswim.net
All donations are tax-exempt and 100% tax-deductible. Your donation generosity will support the needs
of our NHS swim program from coaching stipends, equipment, maintenance, transportation, meet entry
fees to other expenses in keeping our swim program operating.
NHS swimmers of all skill levels train together, compete together, succeed together. Swimmers learn the
value of teamwork and cooperation that will benefit them throughout high school and beyond. And the
friendships made will last lifetimes! Your donation today will help support our student athletes now and
for many swim seasons to come.
PRACTICE SCHEDULE
BOYS
January 30th – February 10th
All levels
Day
Times
Monday
3:15 – 4:30 PM
Tuesday
3:15 – 4:30 PM
Wednesday
3:15 – 4:30 PM
Thursday
3:15 – 4:30 PM
3:15 – 4:30 PM
Friday
Feb 13th thru the end of the season
Varsity/JV
Open
Day
Times
Day
Times
Monday
2:00-4:30pm
Monday
2:00 – 4:30 PM
Tuesday
6:00-7:30am
2:00-4:30pm
Tuesday
2:00 – 4:30 PM
Wednesday
2:00-4:30pm
Wednesday
2:00 – 4:30 PM
Thursday
6:00-7:30am
2:00-4:30pm
Thursday
2:00 – 4:30 PM
Friday
2:00-4:15pm
Friday
2:00 – 4:15 PM
* Morning workouts will begin the week beginning Feb
20th
and will only be required of Varsity/JV athletes
GIRLS
January 30th – February 10th
All levels
Day
Times
Monday
2 – 3:15 pm
Tuesday
2 – 3:15 pm
Wednesday
2 – 3:15 pm
Thursday
2 – 3:15 pm
Friday
2 – 3:15 pm
Feb 13th thru the end of the season
Varsity/JV
Day
Open
Times
Day
Times
Monday
2:00-4:30pm
Monday
2:00 – 4:30 PM
Tuesday
6:00-7:30am
2:00-4:30pm
Tuesday
2:00 – 4:30 PM
Wednesday
2:00-4:30pm
Wednesday
2:00 – 4:30 PM
Thursday
6:00-7:30am
2:00-4:30pm
Thursday
2:00 – 4:30 PM
Friday
2:00-4:15pm
Friday
2:00 – 4:15 PM
RULES AND TRAINING SUGGESTIONS
1. Be Prompt. Be on time. Being on time means 10 minutes early. There is no excuse for being
late.
2. Be Prepared. Bring goggles, suit, and a towel to every practice.
3. Be Polite. Respect your teammates, coaches and yourself. Do what is asked of you, when it is
asked of you and how it is asked of you.
4. The use of alcohol or other drugs will not be tolerated.
5. Your social life is yours to enjoy, but remember poor eating habits, lack of sleep, etc. will hurt your
schoolwork and aquatic achievements. To achieve success, you must sacrifice and pay the
price.
6. Harassment or belittlement of any member of our team, the opposing team will not be tolerated.
7. Keep ahead in your studies. Discipline yourself and others won't have to. Utilize your time wisely
each day for schoolwork.
8. Success is built on fine condition. Fundamentals, form and concentration leave you as you begin
to fatigue. Train and obey the rules as conscientiously as possible. Be honest with yourself and
with all who are depending on you. Fatigue makes cowards of us all.
9. It is the hard work you do in practice after you are fatigued that improves your condition. Force
yourself when you are tired.
10. Make it your personal objective to be in better condition than any opponent you will meet. Earn
the right to be proud and confident of your condition.
11. Condition is attained by what you do in and out of the pool.
12. Your mental condition will help determine your physical condition, if you are industrious.
13. Eat balanced meals at regular hours and avoid junk food.
14. Drink plenty of water, milk and juices. Stay well hydrated.
15. Practice moderation with good judgment in all ways.
ATTENDANCE
Attendance is a crucial aspect of being a part of the Northwood Swim Team. The success of our
program depends upon everyone making the commitment to each other to attend all practices and
meets. We all lose if you are not in attendance. Your grade in the class, as well as your lettering
standards will also be based on your attendance. The season is a short twelve weeks. During that
time we require 100 % attendance at all practices and meets. Do not schedule appointments,
detentions or make other commitments during practice time. We are asking that everyone do their best
to make the commitment to the program.
Even if you cannot get in the water, due to an injury or
illness you still need to attend practice or a meet.
However, if you are going to miss COMMUNICATION is a must. If you do not communicate to your
coach prior to your absence, you will be UNEXCUSED and it will count against your grade. You must
also notify the ATTENDANCE office if you know you will not be at practice. Notifying the attendance
office is the responsibility of the athlete and their family.
To avoid being unexcused, you must communicate. If you are going to miss a practice due to sudden
illness etc., call 949-936-7377 and leave a message. If you know in advance that you will be missing a
practice, communicate with the coaching staff prior to your absence.
ATTENDANCE
Attendance
As much as a student is expected to be in attendance for each class, an athlete is expected to be at
every practice.
Meets:
To be eligible to participate in a meet a swimmer must maintain a level of training conducive to being
prepared for competition. A season long workout attendance percentage must be maintained to
prepare our athletes for competition.
Swimmers must maintain a 90% gross attendance to participate in meets
SPRING BREAK WORKOUTS
Spring break workouts will be from Monday April 3 thru Thursday April 6th. We will workout once per
day from 7:30-10:00am. THESE WORKOUTS ARE MANDATORY and will count against your ability
to compete if you miss them. This will subsequently affect your ability to letter, and most importantly,
your success. Prior to Spring break you will have put in a lot of work and should be in very good
shape. If you miss the entire week of training, you will peak the week after vacation and will struggle
for the remainder of the season, never reaching your true potential.
AWARDS
Lettering
To receive a Varsity letter an athlete must attend a minimum of 90% of all practices, and meet a time
standard in at least one event, including relays, while swimming in a varsity meet. (See attached
sheet)
Awards for the end of the season achievements will be awarded based on the following criteria:
High Point – High Point awards are presented to each individual from each gender with the highest
accumulated dual meet points for the following divisions and classes.
Open – Freshman, Sophomore
J/V – Freshman, Sophomore, Junior
Varsity – Freshman, Sophomore, Junior, Senior
Most Improved – Awarded to the individual showing the greatest amount of improvement through the
season based on swimming technique and meet performances.
Coaches’ Award – Awarded to the individual demonstrating a positive role model for their fellow
teammates. Such considerations may include, but not limited to: outstanding swimming performances,
team spirit, positive attitude, workout attendance, leadership, and dedication.
Team Captain – Usually awarded to a senior, or seniors, this award recognizes those individuals who
have shown dedication to the program through their swimming career and have positively influenced
their teammates through that leadership position. Team Captains often act as the liaison between the
athletes and coaches.
Additional awards may be distributed at season’s end based on coaches’ discretion.
Communication
Fortunately for us at Northwood, we have been lucky enough to have the means to be able to send
out communication in a timely manner and in a manner that makes it available to everyone on the
team. We have always had a blog that has been able to continue serving as one of our means of
communication and weekly emails sent out to make sure everyone is up to date on the schedule and
the status of the program. Luckily, this year we have a brand new website for the program that will up
the standard in communication and information on anything having to do with high school swimming,
college recruitment and ultimately our program. Please visit the website and follow the Twitter and
Facebook pages that have been created to report ANY last minute changes to the weekly schedules.
www.nhsswim.net
BUSSING
All athletes are required to ride the bus to and from away meets. If no bus is provided then swimmers
will be allowed to drive. In addition, many fun and or informative things occur on a bus ride home,
which you will not want to miss. If for some reason an athlete needs to be picked up from an away
meet, we ask that a parent or guardian of the athlete come and sign a sign out sheet and stating the
time they picked up the athlete. These arrangements need to be made prior to the meet starting.
TEAM GEAR
Each athlete will be required to wear their team suit to all swim meets, ONLY. After the season is
over, this suit can be used as a practice suit. Also team polo shirts are to be worn on all meet days to
school to show team spirit. Team t-shirts should be worn at the meet or to school on weeks when we
have more than one meet. Caps will be required on all relays.
Our team apparel is a solid navy suit, complimented with a solid navy swim cap with our team logo.
Swimmers can buy these items at any swim shop, or purchase them through the school’s swim team,
which will include our team logo on items.
ATHLETE/PARENT AGREEMENT
By being a member of Northwood Swimming, you are enrolling in one of the most respected programs
regionally. Northwood has a tradition of excellence due to the fact that the coaches, athletes, and
parents have high expectations for the program and make a commitment to become the best we can
be.
We feel that besides the physical and social benefits each athlete receives from being a part of
Northwood Swimming, it is our desire that they learn how to communicate, become responsible, learn
about commitment, and value the opportunities being given to them. The high school years are very
important and should not be wasted on foolish endeavors. The swim season is very short, only twelve
weeks. During this time it is hoped that each athlete and their family will commit to the program.
Please do not schedule appointments, vacations, etc. during the season. Not only is it not fair to the
rest of the team who have decided to make the commitment for the next twelve weeks, but it is also
unfair to the athlete who are missing training time. Not only will their personal improvement suffer,
their team will suffer during their absence. Remember, there are only four short years for most
students to participate in high school athletics - our desire as coaches is to provide each athlete with
the opportunity to perform at their potential, not only in the pool, but in the classroom and in life. We
feel that Northwood Swimming provides this opportunity.
Take advantage of it. We will all benefit from everyone’s participation. When we all work and
participate, the chance of success becomes higher.
NHS Time Standards
2017 Swim Season
Girls
AllAmerican
Auto
1:45.33
All-American
Cons
1:47.14
CIF
State
Auto
1:47.01
CIF
State
Cons
1:50.86
CIF-SS
Auto
CIF-SS
Cons
VARSITY
Letter
200
Medley Relay
2:03.00
1:50.80
200
Free
1:48.95
1:50.75
1:50.60
1:54.60
1:53.00
1:59.80
2:01.00
2:08.55
200
IM
2:02.21
2:04.21
2:03.89
2:08.89
2:08.00
2:17.00
2:25.10
Free
:23.27
:23.68
23.76
24.47
24.20
25.30
26.47
100
Fly
:54.65
:55.90
55.45
57.98
57.50
1:01.00
1:05.23
100
Free
:50.50
:51.27
51.38
52.98
52.60
55.20
59.74
500
Free
4:52.43
4:57.48
4:56.95
5:10.30
5:03.00
5:22.00
5:54.47
200
Free Relay
1:35.85
1:37.39
1:37.10
1:40.10
1:40.70
1:49.50
1:48.50
100
Back
:55.18
:56.39
56.35
58.85
58.70
1:02.80
1:09.50
100
Breast
1:03.03
1:04.56
1:03.85
1:06.85
1:06.00
1:11.00
1:17.10
400
Free Relay
3:28.27
3:31.83
3:31.57
3:36.90
3:37.00
4:00.00
3:59.00
AllAmerican
Auto
1:33.83
All-American
Cons
1:35.43
CIF
State
Auto
1:34.84
CIF
State
Cons
1:38.00
CIF-SS
Auto
CIF-SS
Cons
50
Boys
200
Medley Relay
1:37.50
1:47.50
VARSITY
Letter
1:43.50
200
Free
1:38.91
1:40.53
1:39.92
1:43.92
1:41.70
1:47.00
1:50.30
200
IM
1:50.01
1:52.28
1:52.40
1:56.40
1:54.10
2:01.00
2:08.40
Free
20.69
21.00
21.07
21.69
21.40
22.30
22.99
100
50
Fly
49.23
50.16
49.58
52.08
51.20
54.20
55.73
100
Free
45.14
45.86
46.13
47.63
46.90
48.40
51.35
500
Free
4:29.69
4:34.26
4:34.19
4:46.19
4:37.50
4:52.00
5:07.07
200
Free Relay
1:24.95
1:26.28
1:26.32
1:28.99
1:27.50
1:35.30
1:33.00
100
Back
49.74
51.01
50.56
53.06
52.00
56.70
58.62
100
Breast
56.09
57.39
57.44
59.94
58.70
1:02.70
1:04.99
400
Free Relay
3:06.47
3:09.43
3:09.50
3:14.50
3:10.50
3:32.00
3:25.00
*RELAY Letter's must be swum on a VARSITY RELAY or JV RELAY@PCL Finals
Apparel Images 2017
TEAM SUIT: SPEEDO REVOLVE SPLICE
FEMALE
MALE
LOGO: BACK LEFT HIP
2.25” TALL
TEAM WARM UP: SPEEDO STREAM LINE
FEMALE
MALE
LOGO: FRONT POCKET AREA / WHITE THREAD
TEAM BACKPACK
TEAM T-SHIRT
LOGO: FRONT FLAP / WHITE THREAD
LOGO: FRONT
LOGO: BACK
7.5”
TEAM SWEAT SHIRT
FULL BACK
LOGO: FRONT
7.5”
All recommended apparel can be found on the TEAM WEBSITE under the
ONLINE SHOP TAB
www.nhsswim.net
Northwood High School
2017 Events Schedule
Date Day
Meet
Location
Time
1/9 - 1/13
Swim Team Try-outs(Mon,Wed,Fri)
NHS
2 PM
1/17 Tue
Swim Parent Meeting
NHS – Teacher Lounge
7 PM
1/24 Tue
Athlete Meeting
NHS
2 PM
1/30 Mon
First Swim Practice
NHS
2 PM
2/22 Wed
Timberwolves Intrasquad Meet
NHS
3:15
2/28 Tues Mater Dei/Santiago HS Tri-Meet
NHS
3:15
3/3
Fri
Irvine City Relays
Woollett Aquatic Center
3:15
3/4
Sat
Villa Park Relays
Villa Park HS
TBA
3/7
Tue
Fountain Valley/LB Wilson Tri-Meet
NHS
3:15
3/14 Tue
Mission Viejo/San Clemente Tri Meet
NHS
3:15
3/22 Wed
NHS vs Beckman*
BHS
3:15
3/24-25
Mission Viejo Invite
WAC
TBA
3/29 Wed
NHS vs Irvine*
NHS
3:15
3/30 Thu
JV @ Portola HS
PHS
TBD
4/3-4/7
Spring Break Practice
NHS
8 AM
4/12 Wed
NHS vs Universtiy*
UNI
3:15
4/19 Wed
NHS vs. Woodbridge*
WHS
3:15
4/26 Wed
NHS vs. CDM*
NHS
3:15
5/2
Tue
Pacific Coast League Prelims*
TBD
2:00
5/3
Wed
Pacific Coast League Prelims*
TBD
2:00
5/5
Fri
Pacific Coast League Finals*
TBD
2:00
5/11 Thu
CIF Championships – Prelims
RACC
9 AM
5/13 Sat
CIF Championships – Finals
RACC
5 PM
5/19-20
CIF STATE Championships
Clovis West Aquatics Comp
TBA
5/30 Tue
NHS Banquet
Woodbridge Sr Ctr.
6 PM
BOLD – home meets
*League Competition
Changes to schedule are announced on the team website