Monday Notes

Practice for this Friday, Homecoming Day, will be from 5:30-7:00 am. Those involved in NHS will be able to leave practice at 6:30 am for time to eat and get to the NHS meeting by 7.

For the Homecoming parade, we will meet at the staging area (48th St.) by 3:15. The parade starts at 4:15. When the parade is done and our float is cleaned up, we will be done for the day!!! Enjoy the break.

As this is homecoming week...please be very careful and smart. Make good decisions about what is appropriate to do as a Hamilton Swimmer or Diver.

Our meet tomorrow is at Grandville HS on Canal just south of Rivertown Parkway. The bus will be leaving at 4:30.

Our meet Thursday is at home against Wayland. Everyone needs to be on deck ready to roll at 5:15.

Make sure that you continue to fill out your food logs at least through Wednesday. If you would like to continue with the food logs after Wednesday I have more copies available. Are you learning anything from writing down what you have been eating? Does it align with what we talked about being appropriate levels of carbs, proteins, and fats? If anyone would like more info or a consult with Mr. Wandel on nutrition issues, please let me know. He is willing to do this to help our student athletes at Hamilton and we are very grateful for his help.

PLEASE, PLEASE, PLEASE: Remember to eat some good carbs and protein within 30 minutes of the end of practice. For most of us that means you need to eat it before you get home. This is the most important thing to help us recover properly. Also it is beneficial to drink a cup of either a fruit juice or chocolate milk within 15 minutes of the end of practice. This is a quick way to start the healing process and get you ready to go for the rest of your day.

I had a great time at the clinic and got to sit down and talk with a lot of great coaches from our state. A highlight for me was being able to talk with the new U of M Men's Head Coach, Mike Bottom, and Assistant Coach, Josh White. A lot of things were learned and new things were talked about to try so we will try implementing some things over the coming weeks. Always fun!!!

I am looking forward to a great couple of meets this week and next. We had a great three week stretch of training and we are ready to go.
T