Varsity Workouts

 Workout #1 (3900)

Warmup (1200)

200 Free Swim

4x100 (50 Drill- Rotisserie/ 50 Swim- Non free)

200 kick (25 snowplow/ 25 normal kick)

4x 50 IM Drill down/ Swim Back

4x25 (Halfway U.W) Fast Break out, Choice

4x 25 A.O Swim

Main Set (2200)

10x 50’s midpools on 1:00

100 EZ

10x 25 A.O on 1:00

100 EZ

8x75-( 25 Slow/ 25 Fast AO/ 25 Slow) on 1:20/1:30

100 EZ

20x 25 build on :40, Last 2 A.O. 

200 Drill down / Swim Back (Drill bow & arrow, Hold at top)

Cool Down (500)

200 Swim Breathing 3,5,7

200 Kick

100 Swim Slow

Workout# 2 (3800)

Warmup (1000)

• 200 Swim

• 200 (25 Drill/ 25 Swim)

• 200 IM Kick

• 200 Pull (25 Fast/ 25 Slow)

• 4x50 (half way UW, Fast Break Outs) Choice on 2:00

Main Set- work on Turns and Breakouts (2400)

• 10x50 midpools (5 non-free/ 5 free) on 1:00

• 8x75 IM order- no Free for first 3, 4th & 8th all free @ 1:20/1:30

            (Fly,BK,BR/ Fly,BK,BR/ Fly, BK,BR/ FR,FR,FR) 2x

• 200 Swim Free EZ

• 6x50 (25 Fly, 25BK/ 25BK, 25BR /25BR, 25Fr) 2x @ 1:00 work on walls

• 6x50 Free @ :50 - 1:00 (Fast within the Flags)

• 8x25 IM order @ :30- :40

• 100 Easy Swim

• 8x25 Free Swim -work on Break out and Finishes @ :30

Cool Down (400)

• 200 Drill/ Swim

• 100 Kick

• 100 Swim

JV Workouts

Workout #1 

Warm-Up 

 1. 200 yards freestyle – Smooth and easy, focus on long arms (yes, flip turns) 

 2. 100 yards kick 3. 4 x 25 yards drill – Alternate catch-up drill, fingertip drag, or one-arm freestyle.  

Main Set Ladder (600 yards) 

 • 50 yards at moderate pace (70% effort) – Rest :10 • 100 yards steady pace (75% effort) – Rest :15 

 • 150 yards build speed (start moderate, finish strong) – Rest :20 

 • 200 yards controlled, steady pace (focus on even splits) – Rest :30 

 • 150 yards descend (first half moderate, second half fast) – Rest :20 

 • 100 yards strong effort (85% effort) – Rest :15 

 • 50 yards sprint (90–95% effort) – Rest :10 Pacing (4 x 150 yards) 

 • 150 freestyle at goal pace (track your splits) – Rest :15 

 • Repeat x4, trying to hit consistent times on all four reps. 

 Cool-Down 

 1. 200 yards choice – Mix strokes, swim easily. 

 2. 100 yards kick – Gentle effort. 

 3. 100 jellyfish

Workout #2

Warm-Up 

 1. 200 yards freestyle – build 

 2. 100 yards kick 

 3. 8x 25 dolphin kick on back streamline 

 Main Set Kick Set #1 FOCUS GETTING TOES ON TOP 

 1. 4 x 75 yards kick – 

 • First 25: Streamline kick on your back. 

 • Second 25: rotisserie chicken streamline 

 • Third 25: Sprint kick with or without a board. 

 • Rest :15 between reps. 

 2. 4 x 50 yards build kick 

 3. 100 yards dolphin kick – Streamline on your back  

Kick Set #2 1. 3 x 100 yards kick – Alternate each 100: 

 • 100 flutter kick (board) 

 • 100 dolphin kick (no board) 

 • 100 breaststroke kick Rest 

:20 between 100s. 

2. 4 x 50 yards kick sprints – 

 • Odd 50s: Dolphin kick. 

 • Even 50s: Flutter kick. 

Rest :15 between reps. 

 Cool-Down (400 yards) 

 1. 200 yards swim – Easy freestyle with light kick focus. 

 2. **100 yards kick

Workout #3

Warm-Up 

 Meet warm up 

 200 swim

2x75 Build to sprint Free

2x50 kick( 1Free/1 choice)

200 (25drill/25swim IM) 

4x25 jelly Fish

2x25 Free A.O. with Flip

2x25 Choice A.O. with turn

2x Dive of side with breakout 2-3 Strokes

IM Set 

 1. 4 x 100 yards IM (Fly, Back, Breast, Free) – Rest :20 between each. 

 • Focus on where the power is coming from in your stroke and adjust. 

 2. 4 x 50 yards stroke focus – Rest :15 between each. 

 • Odd: Butterfly 

 • Even: Breaststroke. 

 Stroke Pyramid 

 1. 25 yards backstroke – Rest :10. 

 2. 50 yards breaststroke – Rest :15. 

 3. 75 yards freestyle – Rest :20. 

 4. 100 yards IM – Rest :30. 

 5. Reverse the ladder back down (100 IM, 75 free, 50 breast, 25 back). 

 Cool-Down 

 1. 200 yards freestyle easy

Fundraiser: Snack Shack Sign up

 Click on the link to sign up to help. 

https://docs.google.com/spreadsheets/d/1YlTywCHefAktUH-7cic7--cykfUNcftPsnFkW15eXak/edit?usp=sharing

Wasatch High Swim Meet

 Wasatch Winter Invite- Leaving Thursday

Swim Meet Dec 12th Friday starts at 10:00am- about 2:00pm

Heber City, UT at Wasatch Aquatic Center

For Overnight meet, Only 2 bags or less are allowed, we have 1 bus. No Chairs. Bring Money for 2 meals $30 or pack dinner for 1st night and bring money for 2nd meal. Water bottle and lots of Snacks. 2 suits, 2 caps, 2 goggles. Tech suit if you have one. 

Varsity swimmers. 

Meet is USA Observed

Rules for tech suits and other ones. Parents, please read before buying a tech suit. 

https://drive.google.com/file/d/1NZWAkaIs1maJ2AKcju4aShe-O-6gwYzi/view?usp=sharing

Thursday

5:00pm Load Buses at Aquatic Center

 -Stop at Fillmore at the gas station-Bathroom Break

 -Dinner in Spanish Fork

 -Check into Hotel- Holiday Inn: 1268 S Main Street, Heber City, UT

10:00 pm Lights out

Timeline for the meet: 

https://drive.google.com/file/d/1lgMeQd5qTgX8G8f135Mm1SzB514zn21D/view?usp=sharing

Friday

7:30 am wake up, eat breakfast at hotel

8:20am Load the bus

8:30am Arrive at pool, Wasatch High School 

Address: 200 East 744 South Heber City, UT 84032

9:00 am Warmup

10:00am Meet Starts

2:15 (about) Meets Ends

2:30pm Load Bus

-Go get food (Lunch) in Spanish Fork

-Stop at Fillmore at the gas station-Bathroom Break

Results: https://drive.google.com/file/d/1LfIU9u81D7fY6yXk1x87HUnLJUzwtwC9/view?usp=sharing

CV Meet @ SUU

Results: https://drive.google.com/file/d/1Z2A3brZtwzUML0yX7ziaiKCboaTV86r5/view?usp=sharing

2-day swim Meet at SUU pool

Friday 

Warm up @ 3:15pm

Starts at 6:00pm (Events 1-8)

Saturday 

Warm up at 7:30am

Starts at 10:15am (Events 9-22)

Team Scores: https://drive.google.com/file/d/1zQrauAZmhTXgPLHXNG3F-BkbIi70Tpg5/view?usp=sharing

Thanksgiving Meet with CV, Hurr, SC

Wear Red Swim Shirt or black sweatshirt to school, swimmers be to the pool by 3:00pm

Warm up at 3:15- 3:50pm Aquatic Center, 

Timeline:https://drive.google.com/file/d/1tX6brqsWY7rlbB7ftiywCR964cMQw5ZH/view?usp=sharing

Swimmers bring a chair; we will be in the lap pool area. 4 team will be there. 

Meet Starts at 4:30pm, Parents we will need timers. If you can time show up at 4:00pm

Results: https://drive.google.com/file/d/1fHck99htQQvyO9RgS90vddTKp_KRur3K/view?usp=sharing

Viewmont Meet 22nd & 23rd

Results: https://drive.google.com/file/d/15vOvgyaMAf-2EmKJYtYYtJ1uo47irIOO/view?usp=sharing

 Swim meet at the South Davis Rec Center Nov 22nd & 23rd  

Meet Address: 550 N 200 W, Bountiful, UT 84010

$45 paid to the front office, includes hotel, entry fee for the meet and dinner Friday night. 

**Pack Breakfast and Lunch for Friday. Bring money for Saturday lunch coming home. 

Friday

Load the bus at 5:45am at CHS

Stop in Fillmore for bathroom break.

Warm up is at 11:20am at the South Davis Rec Center. 

Meet starts at 12:00 (Events 1-8)

3:30pm Estimated end

5:00pm Start of Spaghetti Dinner at Viewmont High School

Check into the hotel: Holiday Inn Express in Bountiful (999 North 500 West, Bountiful, UT 84010)

In rooms by 9:00pm

Lights out by 10:00pm

Saturday

Wake up 6:15am

6:45am Eat breakfast

7:30am leave for the pool

Warmup at 8:15am

Meet starts at 9:00am (Events 9-22)

Meet ends about 2:00pm

Get Lunch and head home. Back to CHS parking lot. 

Parents:

Spectators & Streaming

29 schools are invited to come, seating will be limited.

Spectator Entry Fee will be $5 per person

• We plan to have tickets that can be purchased ahead and also in person payment - 

Paper Heat sheets will be $5

Virtual Program (QR Code Program) $2

Meet Mobile

We will also have streaming available for both days, it will be free but a donation link will be attached to it for anyone who would like to contribute!

Cedar Home Meet Nov 8 & 9

Results: https://drive.google.com/file/d/11ZUBh7Iwr63ax-dSomoG5gG6U523nmQC/view?usp=sharing

Parents: please sign up to help bring food items to the meet this weekend. We also need timers. :)

https://docs.google.com/spreadsheets/d/1-07EVf8FW7mFFA7PM2sxD_nsFfLfDvnYaDb1OStr8wc/edit?usp=sharing

Location: Cedar Aquatic Center

13 schools will be there. 

Friday Warmup: 2:50- 3:20 pm, Swimmers need to be there at 2:10pm to help setup. Bring a chair.

Meet Starts 5:15pm- ends about 7:45

Friday events: 200 Med Relay, 200 Free, 200 IM, 50 Free

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Saturday Warmup time 7:50-8:20am, Swimmers need to be there at 7:30am

Start time 10:00am - ends about 1:30ish

Saturday events: 100 Fly, 100 Free, 500, 200 Free Relay, 100 Back, 100 Breast, 400 Free Relay

Rules for tech suits and other ones. Parents please read before buying a tech suit. 

https://drive.google.com/file/d/1NZWAkaIs1maJ2AKcju4aShe-O-6gwYzi/view?usp=sharing

Nov 1 Meet with CV

 Results of the meet: https://drive.google.com/file/d/1kp6-UqTQu4H-kwLAS5XEluuKsKuvNJ0h/view?usp=sharing

Practice Times & Meets

 Monday

• Varsity Practice 3:15- 5:15pm
• JV Practice 5:15-6:30pm

Tuesday 

•  Varsity and JV Practice 3:15-5:15pm
• Weights @ CHS 6:00- 7:00pm 

Wednesday

• Varsity Practice 3:15- 5:15pm
• JV Practice 5:15-6:30pm

Thursday

• Varsity & JV Practice 3:15-5:15pm
• Weights @ CHS 6:00-7:00pm

Friday 

•  Varsity & JV Practice 3:15-5:15pm

Team Lunch: Nov 1st Friday sign up to bring items.  

https://docs.google.com/spreadsheets/d/1VdvQScZc7PrKUJKSc8MIX5gXVa-gjJkPKJ_0CXRzKOI/edit?usp=sharing

All Fees due by Oct 30th

All Swimmers pay $50, Cap new $20, old cap $5.

Varsity Swimmers pay $45 Viewmont meet, $47 Heber Meet 

Extra: Swim Bag $65

Swim Meets: 

• Nov 1st @ SUU with CV and Kearns warmup at 3:15
• Nov 8th & 9th @ Aquatic Center Home Meet warmup at 2:30pm on Friday
• Nov 22nd & 23rd Viewmont Meet, South Davis Rec Pool (Varsity Swimmers)
• Nov 26th @ Aquatic Center with CV and Snow Canyon 
• Dec 6 & 7 @ SUU- CV with many teams, more info TBA
• Dec 12 & 13th @ Heber pool overnight meet (Varsity Swimmers) leaving on 12th.
• Jan 10 & 11th @ Aquatic Center Home Meet warmup at 2:30 on Friday
• Jan 23rd Thurs? Region Meet for all swimmers in St George, more info TBA
• Feb 7& 8th State Meet only (qualifying swimmers) leaving on Feb 6th after practice. 

Try-outs Swim season 2024-25

We will start swimming Sept 9th 3:00-5:15 at the Aquatic Center Mon-Thurs, for all CHS Student swimmers wanting to get ready for swim. 

Tryouts Sept 30th at 3:00 Aquatic Center for all swimmers wanting to swim this year, a second try out will be Sept 30th at 6:30pm for those that can't make the 3:15 because of fall sports by appointment only, send a message to Coach Moses. Bring a printout of current grades to tryouts or send a screenshot to Coach Moses by Sunday. 

Remind messages: Text 81010 @swimcedar

1.Register My Athlete - Complete & Fee paid before Tryouts, Bring Printout of Grades. 

All swimmers must complete and E-Sign all the forms, register for girls or boys swimming, get a physical upload it to register my athlete, and pay 50.00 fees to the front office.  https://www.registermyathlete.com/

There are several forms to fill-out and read.  Athletes are also required to pay swimming fee to the high school and have a physical turned in or scan in on "Register my athlete".  There is a form on the website to print out and take with you to your doctor.  You will not be allowed to practice until this has been done.  PLEASE GO TO THE ABOVE LINK FOR REGISTER MY ATHLETE.  Register for your sport (boys or girls swimming) read and e-sign the forms.  Pick your state and School. 

Print off the "HEALTH EXAMINATION FORM" and take it to your doctor to fill out. 

2. Mandatory Parent Meeting Sept 23rd at 7:00pm at CHS in the lecture Hall - Parent and Swimmer must attend the meeting and sign in that they attended. 

-If unable to attend the meeting you must meet with Danny Lewis and Coach Moses to gather the information missed. It would just be easier for me if you just come. :)

Practice Schedule:

Sept 9th- Sept 26th 3:00pm- 5:10 Mon- Thursday @Cedar Aquatic Center

Sept 23rd Parents Meeting 7:00pm

Sept 30th Tryouts 3:00-5:15pm

Oct 1st- Oct 4th Varsity & JV 3:00-5:15. Mon-Friday

Oct 7th- Feb 6th Varsity 3:00-5:15pm Mon- Friday

Weights practice Staring Oct 8th- Jan (Tue & Thurs) 6:00-7pm @CHS

Oct 7th- Jan 22nd Mon & Wed JV Practice 5:15-6:30pm, 

Tues, Thurs & Fri 3:00pm- 5:15pm JV Practice.  

***Check the Calendar for Days we will not be swimming during the season. Swim Meets are also list on the schedule. Overnight meets are for the Varsity team, every swimmer attends Region if practice requirements are met. 

Every swimmer is required to attend 4 practices a week during season & 1 weights practice to be able to attend the meet. Contract must be sign and returned to coach by Sept 30th at tryouts.

Team Store: Closes Oct 2nd

 https://bsnteamsports.com/shop/8twDwEBRPv

2024 Swim Banquet

 

For all Swimmers on the team

March 18th at CHS 7:00pm, Setting up at 5:30pm, Swimmers, Seniors and Parents have items you are bring to the school by 6:45pm. Signup for food items click the link below. 

https://docs.google.com/spreadsheets/d/1AvKwir-jUHhxX1jmSPlAfBbgbPRidpm_H4AL1zizKXA/edit?usp=sharing

** Senior Swim parents, please bring a framed picture of your swimmer and items to display on a table about them. You will have 1/3 of a 6 foot table. You can come on Monday 5:45-6:45pm to set up the table. Please let me know if you can't attend. Thanks!

State Information 2024

 

Swimmers that Qualified for the State Meet:

Annalee, Joshua, Nathan, Addysen, Ella, Brooklynn, Max, Brian, Justin, Ashten K, Dylan L, Paloma, Wyatt M, Joey, Ashtyn P, Jadyn, Olivia, Jacie, Lily, Addison T, Tanner. 

Parents or Swimmers Pay $52.00 to the front office for your hotel by Thursday morning. The sooner the better. 

State Swim Team Remind Code @chsswim24

Parents & Swimmers, please read over the State information, there is a list of things of what not to bring in the pool area. 

Link for State info: 2024StateSwimInfo.pdf (uhsaa.org)

Feb 15th: Thursday Practice from 3:15-4:10, Dinner at the Aquatic Center with the team about 4:30, then load the bus at the Aquatic Center about 5:15. Leave on the bus and go to Provo, Stayin at the Hampton Inn.  

Bring Money for 4 meals. Breakfast is included at the hotel. We will go to a grocery store on Friday after the meet if they need to pick up anything for Saturday. 

Heat Sheets: https://drive.google.com/file/d/12GpIBtncjyTZfWNjEihyUYwKyd1cXrim/view?usp=sharing

Swimmers Warm up: Link for info https://docs.google.com/document/d/1NzWNGAXUzjxLdNKFdWlkVuOO3XN8US-R/edit?usp=sharing&ouid=103418381280323673709&rtpof=true&sd=true

Psych Sheet for Friday: https://drive.google.com/file/d/1wsQVAoPHy62DdiWfUdzkPCMKZNFP2Lvg/view?usp=sharing

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From the shirt shop

 

We are excited to offer our state swimming hoodies online this year as well as in person. Skip the line and get it sent to your house! We have 4 color options and 3 design options online! We will have more hoodie color options at the state event in person. When you order online please double check that you are getting the correct size, color and design that you want. We will not be doing returns or exchanges on state items that have been purchased online. Online orders are for shipping only. Below is the link to shop! Thank you so much and good luck at state! 

 

https://shirtstop.com/collections/state-merch

 

The Shirt Stop Team 

______________________________________________________________

State Swim Meet at BYU Feb. 15th-17th, 2024 For Cedar High School Swim Team

(Travel Log for Cedar High- 1 Bus Girls and Boys)

Thursday February 15th, 2024

End Practice about 4:10pm

Bus arrives at Cedar Aquatic Center @ 4:30pm

Load Bus 5:15pm

Fillmore Stop…

Check into Hotel -The Hampton Inn (1511 S 40 E ST, Provo UT 84606)

Lights out at 9pm

Friday February 16th, 2024

Breakfast 6:00-6:50 am

Load bus at 7:20am, drive to BYU

Warmup  8:30 am

Starts at 9:30am

Meet ends 2:00pm

Load bus at 2:15pm

Go get Lunch and then go to a Grocery store

Head to the Hotel

Lights out 9:00 pm

Saturday February 17th, 2024

Eat breakfast 6:00- 7:20 am

Load the bus at  7:40 am and head to the BYU pool.

Warmup 9:00 am

Starts at 10 am

Meet ends at 2:00pm

Load bus at 2:30pm

Stop for Lunch on the way home…

Arrive at Cedar Aquatic Center about 7:30pm

-Megan Moses

435-233-8972

Region 9 Swimming Championship Meet

February 2nd & 3rd (Friday and Saturday)

Swim Meet at the UT Tech Pool

Psych sheet: https://drive.google.com/file/d/14nBqUuo1hYkIavdYo6khh77Tsm-uYv_V/view?usp=sharing

Timeline: https://drive.google.com/file/d/1EhEF9LZOEtbZWnF3-ahTJtqDKVKb-kRw/view?usp=sharing

Friday

1:50pm Load bus at CHS

Warm up time: 3:45p.m. Lanes S2, S1, 1, 2

Events: 200 Med Relay, 200 Free, 200 IM, 50 Free

Meet starts at 5pm - 6:30

Saturday

Load bus at 7:30am at CHS

Warm up time: 9:15am Lanes S2, S1, 1, 2

Events: 100 Fly, 100 Free, 500, 200 Fr Relay, 100 Bk, 100 Br, 400 Relay

Meet start time 10:30am - about1:30pm

*There will be a 5-minute break after each relay and a 10-minute break after the 500 Free.

Awards

Individual: Medals for top 3 swimmers in each event.

Relays: Medals for top 3 teams in each relay.

Team: Championship trophy for winning girls and boys teams.

Awards during the meet:

The medley relays are awarded for both genders after the men's 200 FR.

The 200 FR awards are given after the IM.

Then the IM awards are given after the men's 50.

Awards for the 50s are given either before or after the FL the next day.

FL is awarded after the 100 FR, and so forth.

400 FR relays will be awarded before the team points are read.

USA Swimming OVC- This meet is observed by USA officials.

Meet will be on the meet mobile app.

Events: https://drive.google.com/file/d/1GlJSWviuoxf31qRw5xrFi-XEzma8laK2/view?usp=sharing

CV Meet Tuesday

 January 23rd

Results: https://drive.google.com/file/d/1nQdKzQhatMbKABaxXtoB9y4XkiA2IcJG/view?usp=sharing

Team Score: https://drive.google.com/file/d/1PvP3Bfx1-Aa6CkVMuuta5QrvVbfbVqGc/view?usp=sharing

http://www.touchpadlive.com/20818

At Suu Pool Warmup at 3:15pm

Meet starts about 4:00pm

Team Lunch 11:10- 12:35pm, At the Three Fountain Club House

Address: 900 S Three Fountains Drive

Thanks, parents, for bring items for the team lunch. 

Swimmers nice dress for school, make sure to attend all of your classes.  

Swimmers can bring chairs or just sit on the bleachers inside the pool area. The meet will run very quickly. 

Entries: https://drive.google.com/file/d/11ozmhNq1evqah8ut24QWvoja8y-VZ5MJ/view?usp=sharing

Cedar Home Meet Senior Meet- Jan.2024

 Swim Meet 12th & 13th- At the Cedar Aquatic Center

*Team lunch at the Three Fountains club house: 900 S Three Fountain Drive

 Friday 11:50- 1:15pm

Parents sign up on the link:

https://docs.google.com/spreadsheets/d/1VdvQScZc7PrKUJKSc8MIX5gXVa-gjJkPKJ_0CXRzKOI/edit?usp=sharing

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*Parents we need 2 timers per lane & Food assignments for the meet.

Sign up on the Link

https://docs.google.com/spreadsheets/d/1-07EVf8FW7mFFA7PM2sxD_nsFfLfDvnYaDb1OStr8wc/edit?usp=sharing

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Location: Cedar Aquatic Center

16 schools will be there. 

Friday Warmup: 2:30- 3:05 pm, Swimmers need to be there at 2:00pm to help. Bring a chair.

5:10-5:25 Honor the Senior Cedar Swimmers

Meet Starts 5:30pm- about 7:45

Friday events: 200 Med Relay, 200 Free, 200 IM, 50 Free

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Saturday Warmup time 7:30-8:05am, Swimmers need to be there at 7:15am

Start time 10:00am - about 2:00

Saturday events: 100 Fly, 100 Free, 500, 200 Free Relay, 100 Back, 100 Breast, 400 Free Relay