2016 Front Range League Meet

Conference Championships

Friday, May 13 – Saturday, May 14 2016


Thompson School District – Loveland High School


Boulder(41), Broomfield(23), Fairview(53), Fort Collins(21), Fossil Ridge(48), Greeley West(19), Horizon(29), Legacy(30), Loveland(26), Monarch(31), Mountain Range(10), Poudre(10), Rocky Mountain(24)


Mountain View Aquatic Center

3500 Mountain Lion Dr,

Loveland, CO 80537

Format: Friday, May 13th – Swimming Prelims

Doors Open for Coaches and Swimmers: 12:00pm

Doors Open for Spectators: 1:00pm

Swimming prelims warm-up: 12:30 – 2:50pm

Swimming Prelims Start         3:00pm 

Saturday, May 14th – Diving Prelims and Swimming & Diving Finals 

Doors Open for Coaches and Divers: 6:15a

Doors Open for Spectators: 7:15am

Diving prelims warm-up: 7:00 – 8:50am

Screen Shot 2016-04-26 at 11.00.27 AM

Diving Prelims Start   9:00am

Swimming warm-up:   1:00 – 2:00pm

Diving (finals) warm-up:   1:00 – 2:00pm

Board Closes: 2:00pm

Finals Start:   2:00pm

FRIDAY Prelims 

Warm Up Schedule

1:30 – 2:50 Divers may warm up at this time, boards will close at 2:50 p.m.

12:30 – 12:50 Lanes 1-4  Loveland (26) Lanes 5-8  Monarch (31)

12:50 – 1:10 Lanes 1-5  Fossil Ridge (48) Lanes 6-8  Broomfield (23)

1:10 – 1:30 Lanes 1-5  Fairview (53) Lanes 6-8  Fort Collins (21)

1:30 – 1:50  Lanes 1-5  Boulder (41) Lanes 6-8  Greeley West (19)

1:50 – 2:10 Lanes 1-4  Legacy (30) Lanes 5-6  Mountain Range (10) Lanes 7-8  Poudre (10)

2:10 – 2:30 Lanes 1-4  Rocky Mtn. (24) Lanes 5-8  Horizon (29)

2:30 – 2:50 Lanes 1-4  Starts/sprints Lanes 5-8  Open/General Warm-Up

*There will be 2 lanes in the east pool for warm up and cool down during prelims.


Athletes may enter a maximum of four (4) events, no more than two (2) of which may be individual events, and no more than three (3) of which may be relays. Each team may enter unlimited competitors per individual event. Unlimited relays per school may be entered in the relay events, with the fastest “A” relay qualifying for finals.

Note:  ONLY relays designated as “A” are eligible for finals.  If the “A” relay is disqualified during prelims, the “B” relay CANNOT replace it.  Furthermore, a swimmer cannot swim on a “B” relay during prelims and the “A” relay in finals. Coaches – please remind your athletes so this is not a surprise.

Scratches: Only the top four athletes on each team are eligible to advance and
Screen Shot 2016-04-26 at 11.00.56 AMcompete in the finals.

Doors open on Saturday the 14th at 6:15 A.M.  Diving boards will open at 7:00 A.M. for warm-ups.  The diving boards will be open for warm-ups during the swimming warm-ups, prelims, and finals.

Diving Cuts:  Divers will perform an 11-dive list.  All NFHS and CHSAA Rules will be followed for cuts.  The diving field shall be cut to 32 after the third round unless otherwise agreed upon by the coaches and officials.  After the fifth round (preliminary), the field shall be cut to 28 divers as per NFHS rules.  After the eighth round (semifinal), the field will be cut to 24 divers who will dive in finals with two alternates.  Only the top 4 athletes per school can survive any cut.  Therefore all schools will be cut to 4 from each school at the first cut, unless they are not withholding someone else from advancing.

The top 24 athletes from the preliminaries will compete in the finals Saturday afternoon (maximum of 4 per team).  24 Places will be scored for the individual events as follows:

Final: 30-27-26-25-24-23-22-21

1st Consolation: 19-17-16-15-14-13-12-11

2nd Consolation: 9-7-6-5-4-3-2-1


13 Places will be scored for the relay events as follows:

Final: 60-54-52-50-48-46-44-42

Consolation Final: 38-34-32-30


Ribbons for top 8 places in individual and relay events. A first place league championship trophy/plaque.  First place finishers will be named to the All-Conference First Team and second place finishers will be named to the All-Conference Second Team.


There will be a concession running Friday and Saturday for spectators and athletes.

Spectator Fee:

Prelims$5 Adults, $4 Seniors, $4 Students with ID, Programs $3

Diving Prelims: $5Adults, $4Seniors, $4 Students with ID, Programs $3

Swimming and Diving Finals: $5 Adults, $4 Seniors, $4 Students with ID, Programs $3

Pool Rules:

Please pick up your area and keep the facility clean, both days.  NO spectators are allowed on deck.

Locker Rooms:

Both locker rooms on deck will be designated as “Mens Only.”  Spectator and female restrooms will be located in the lobby.

USA Officials

Will be on deck to observe swims during finals on Saturday.  Athletes wishing their swims to be observed must sign in at Clerk of Course station prior to start of the meet.

Meet Records

200 MEDLEY RELAY   1:34.84 • 2013 • R. Ball, E. McNally, N. Hatanaka, D. McNally LHS

200 FREESTYLE   1:37.42 • 1997 • Jay Schryver Loveland

200 I.M.   1:52.75 • 2004 • Kyle Miranda Monarch

50 FREESTYLE  20.37 • 1986 • Steve Geving Northglen

100 BUTTERFLY:  49.86 • 1983 • Jeff Whitham Rocky Mountain

100 FREESTYLE:  44.63 • 1997 • Jay Schryver Loveland

500 FREESTYLE:   4:31.94 • 1996 • Mike Wasgatt Ft. Collins

200 FREE RELAY:   1:25.85 • 2004 • T. Kozacynski, Gordon, Z. Ruske, K. Miranda MHS

100 BACKSTROKE:  :50.18 • 2013 • Ryan Ball Loveland

100 BREASTROKE:  :55.61 • 2004 • Kyle Miranda Monarch

400 FREE RELAY:  3:09.92 • 1996 • M. Wasgatt, J. Schwarz, J. White, M.Cory FCHS

2016 Psych Sheet

FRLM Psych Sheet


Multi-talented Athletes of LHS from Sarah Monk on Vimeo.


Developing a Race Strategy that Works

As we get further into the season, and as you get even more experience with the sport of swimming, you’ll find that a few races stand out to you as your strongest events. Whether you’re a 200 IMer or a 50 freestyler, developing how you race is just as important as developing your skills as a swimmer.

Below is an article by Olivier Poitier-Leroy found on SwimSwam outlining various race strategies and their counter-moves.

This article is only a starting point.

As training sets get longer, pay close attention to finding your strengths and weaknesses. Once you’ve got a pretty firm understanding of where you excel and where you need work, think about how you can race to play up your strengths and downplay your weak-points.

Side note: A bonus of figuring out exactly what you’re terrible at is learning when and what to concentrate on during practice. Example: If you’re really slow at kick sets, you should work on your kick the entire practice, and work REALLY HARD during kicks sets. Having specific skills to focus on during whole practices can help keep your mind from wandering and keep you moving toward your individual goals efficiently by making the most of your training. 

Remember that your race strategy should be pliable. Don’t get caught in the mindset that if it worked once it will work every single time. If through training you begin to develop different skills and your strengths change, change your race strategy to emphasize your newfound strengths.

Start to play around with developing race strategies now, fresh into the season, so by the time the big meets roll around you’ll have a solid plan in place for each of your races. Read the article below for ideas, keeping in mind your strengths in each event. Once you have an idea, write it down and keep it somewhere that you’ll see it daily. Practice and fine-tune your race strategies during fast sets in practice, and try them out during meets. If something doesn’t work, toss it and start fresh. If something worked well, use it again!

Want more pre-race strategies? Check out this post about mental prep and this video about pre-race routine.


The meters and yards have been stocked up, the taper has gone well, and you executed a fantastic shave down (hardly any cuts!). Now all that remains is to get up on the blocks and unleash that bottled fury of talent and hard work you have been stockpiling over the previous few months.

Despite all the grueling work in the pool, we both know that isn’t usually enough. After all, swimming is 40% physical and 100% mental.

The race starts long before the gun goes off, from downplaying expectations for all those to hear, to feigning injuries, to the antics and mental warfare in the ready room, with the winner often being not necessarily the most physically fit athlete, but the one who is able to best stick to their race plan.

The mental back-and-forth doesn’t stop once the 8 swimmers hit the water. Often races are won and lost based on the strategies and tactics used over the course of the swim.

Below I share a few race strategies that I have observed and used over the years of swimming. They work best—like most things in competition—when your rivals have no idea what you are up to.

That is where the true power of these tactics comes into play—the less they expect it, the more it throws them off mentally. You are forcing them to react to you and knocking them off of their own race plan.

(There is obviously no guarantee that these will work. And as such with each I include the counter to each strategy. But they are worth knowing, both from an offensive and defensive point of view.)

SEE ALSO: How to Prepare for a Swim Meet

Here are 7 different race tactics you can use the next time you hit the pool deck:

1. Rope-a-Dope.

Want to utterly demoralize the competition? Let them swim their absolute hardest, and still watch you reel them in. This is a fun tactic to pull on someone. If you’ve been swimming for even a small amount of time you know how discouraging it feels to watch somebody methodically reel you in, so you know how effective it can be.

Counter: The competition, so full of confidence from their early advantage surges out to a stronger lead, perhaps so large that it cannot be overcome, no matter how deeply you negative split your race.

2. Hide-and-Seek.

In the shorter races it is pretty difficult to gauge where your competition is, especially when there is another swimmer between you and your main competition. By swimming alongside the swimmer next to you, and out of sight of your main competitor, you position yourself to be able to make a sudden move, hopefully pulling ahead quickly before they can react. Peek-a-boo!

Counter: The main drawback in this strategy is that you have to aware of where your competition is—he or she can just as easily disappear behind the cover of the swimmer beside you as well.

3. Outside Smoke/The Gutter Ball.

You purposely sandbag the heats and semi-finals in order to get one of the outside lanes, where it is mega hard to see you. When the final comes around, you drop a smoke bomb on everybody and zip out to a quick lead and are never seen again.

It was like you never existed until that fateful realization your competitors have when they touch and see you hanging off the lane rope at the other side of the pool happily chewing on your goggle straps.

Counter: Sandbagging your heat swims a little too much means missing the final entirely, so be sure of what you are doing. All it takes is for a couple swimmers to swim a little faster than expected to bump you completely out of those outside lanes and out of second swim territory.

4. Fast and Furious.

From the dive it’s go-go-go! No pacing, just blast out like a lunatic to as big a lead as you can muster on the first half and pray to anything and everything that you can sustain some measure of speed coming home.

Risky, but makes for great viewing (almost always gets the teammates and coaches on their feet), and also forces you to push yourself to upper limits of what your body can handle. There’s no saving anything, and if done correctly you leave nothing in the tank.

Some of the most agony I have every experienced is taking it out like a shot over the course of the front end of a race and then limping home.

An added benefit of this strategy is that it forces the swimmers in your heat to react to what you are doing from the get-go, thereby taking them immediately off of their own race plan.

Especially effective if you are not predominantly known for taking it out like the Tasmanian devil.

Counter: Hurts like a son of a gun. Watching some swimmers pull you in mercilessly on the last lap while you try to keep your stroke from completely and utterly falling apart.

5. Hot and Cold

This is more for you sassy middle and full-blown distance swimmers. Turn up the pace on the second 25 or 50 of each 50 or 100. On the “off” 25’s and 50’s focus on maintaining the distance and pace ahead or behind your competition.

Having those “off” legs of your swim will give you the illusion of rest, even though you are still crankin’ along.

Counter: After a couple times of doing this your competition will be fully aware of what you are doing and might do the opposite in order to gain extra ground on you (i.e. hammer down on one of your “off” lengths).

6. Mid-race Breakout

Again this is more for the 400 and up swimmers. At some pre-determined point during the race, somewhere in the middle perhaps, bust out and hammer down an exceptionally fast split. Picking up the pace suddenly and taking off will startle your opponent, and while they might give chase, the delay between you peacing out and them figuring out what is happening is sometimes enough to put an insurmountable lead into place.

Counter: If you try to sprint off, and no distance is gained, than you sense as though expended a whole bunch of fuel fruitlessly.

7. Uber for Swimmers

Jason Lezak did this perfectly in 2008 in the 4x100m freestyle relay in Beijing. Bruce Hayes did it against West German superstar Michael Gross in 1984 in Los Angeles in the 4×200 freestyle relay. The swimmer’s version of a judo move, you use the speed of the swimmer next to you against him or her. Best done at high speeds (bigger the wake, bigger the draft), cozy up to the lane line and hitch a ride, saving that energy and nitro for the last burst into the wall.

Counter: Getting too close to the lane rope and mashing your face and hands on it. Your competitor could see what you are doing and move away so far that he gives away his glorious draft to the swimmer on the other side.

by Olivier Poirier-Leroy. You can join 9,000+ swimmers and coaches who read his motivational newsletter last week by clicking here.

Featured image by Mike Lewis.

Schedule Updates and Loveland vs. Fort Collins Meet Highlights

This Week

Team T-shirts are in!

If you ordered a team shirt, they’re available to be picked up during practice time! The cost per shirt is $10 for athletes and $20 for fans.

Schedule Changes

We’ve had some changes.

All City was moved from Thursday to Friday, and because of this switch LHS will not be competing in the Coaches Invite on Saturday. Instead, we’ll have normally scheduled Saturday practice at the weight room from 9-10am.

Because of finals week, we will only have morning practice on Tuesday. On Friday athletes can get some extra hours of sleep!

All changes are reflected on the team schedule.

Loveland vs. Legacy

  • Monday evening the Lang’s will be hosting a pre-meet team dinner!
  • Tuesday, December 15th 2015
  • At VMAC in Thornton
  • Swimmers will be released from class at 1:25
  • Buss will leave promptly at 1:40
  • Warm-ups start at 3:00, meet starts at 4:00
  • Swimmers, please look at your entries here

All City

  • Friday, December 18th 2015
  • Because this is an in-city meet, there’s no team transportation.
  • Meet at MVAC at 2:00, in the water for warm-ups at 2:15, meet starts at 3:00
  • We will go out to dinner as a team after the meet! Restaurant TBD, most likely Red Robin.

For Winter Break…

Athletes need to complete 3 practices per week, or 6 practices total over the two weeks of winter break. In order to receive full attendance points for these practices, a parent/guardian needs to sign a note saying that they were completed and the athlete needs to bring that note in to me (coach Sarah) after break.

I’ll be posting the team’s workouts right here over break, so swimmers will know exactly what they need to do.

Loveland vs. Fort Collins Meet Moments

The Loveland High Swim and Dive team had an outstanding first home-meet of the 2015-2016 season, and came out on top with a 124-59 win over the visiting Fort Collins! Read on for some of the great things that happened in the water, and check out the full results here!

Most Improved: Mia Gauvin swam a 2:17.28 200 freestyle, a 4.31 second drop from her previous time.

High Point Scorer: Erin Lang took two first place finishes in the 200 free (2:01.07) and the 500 free (5:24.91) bringing in 12 points for LHS.

Special Mentions

Congratulations to our first swimmers going to state!

Erin Lang qualified in the 200 free (2:01.07) and the 500 free (5:24.91)

Grace Payton qualified in the 100 backstroke (1:01.16)

Ashley Peet qualified in the 100 breast (1:12.16)


LHS Edges Out a Win in the 200 Free Relay vs FCHS from Sarah Monk on Vimeo.


Erin Lang and her State Qualifying time in the 500 Free
Erin Lang and her State Qualifying time in the 500 Free


200 Free Relay on the blocks

LHS Lead-off leg of the 400 Free Relay vs. FCHS from Sarah Monk on Vimeo.

Meet Highlights: Loveland vs. Boulder and the Loveland Invitational

Great 1st week of competition for the Lady Indians Swim & Dive team! Check out some of the awesome things that happened this week, and what you should be ready for next week…

Loveland vs. Boulder 

Loveland handily won both the Varsity and JV competitions against Boulder High School.

Most Improved: Claire Haenny swam a 2:24.19 200 free, dropping 6.64 seconds

High Point Scorer: Kayla Sparkman with 16 individual points, and two 1st place finishes in the JV 200 free(2:33.0) and JV 100 back(1:19.37)

Special Mentions:

Freshman Ashley Peet finished first in the 100 breaststroke with a time of 1:12.85, .05 seconds off the state cut.

Freshman Erin Lang, Maizy Brasher, and Trinity Robertson took first place in the 100 free (56.03 .03 off the state cut), 100 back(1:08.34) and JV 100 breast(1:31.80) respectively

Junior Grace Payton won the Varsity heat of the 50 free with a time of 26.09, .11 seconds off the state cut.

Seniors Ashlyn Brent and Kristina Ritschard took 1st in the 200 freestyle(2:11.67) and JV 50 freestyle(34.33) respectively


Loveland Invitational 2015

LHS took fourth against Fossil, Rocky, Fort Collins and Mountain View. 

Most Improved: Trinity Robertson swam 2:34.77 in the 200 free, dropping 9.12 seconds

High Point Scorer: Mia Gauvin with 30 individual points and 2 4th place finishes in the 100 free(59.73) and 100 back(1:07.75).

Special Mentions:

Senior Kelsie Modlich placed fourth in the 100 Breast with a time of 1:15.53

Diver Shaylee Johnson took third in the diving portion of the meet with a score of 178.05

Senior diver Kamille Williams swim her first event ever, the 50 freestyle, and won her heat with a time of 34.79

Freshmen Ashley Peet tied Tuesday’s time of 1:12.85 in the 100 breast, taking third place in the event.

Next Week

We host a duel meet agains Fort Collins High School on Tuesday December 8th. Swimmers will be released from class at 2:30 and are expected to be in the water for warm up at 3:00. Meet starts at 4:00.

Tuesday’s morning practice is required this week.

No team dinner this week, eat well on Monday and lets be ready to swim fast!

Meet Moments


Loveland Invite Born in the Backwoods from Sarah Monk on Vimeo.

Grace's Breaststroke Dive vs Boulder from Sarah Monk on Vimeo.

Ashlyn Leads the 200 Free into the Turn vs. Boulder from Sarah Monk on Vimeo.


Go Loveland! Loveland Invite 2015 from Sarah Monk on Vimeo.


LHS @ Boulder and the Loveland Invite: What You Need to Know

We have our first meet of the season this week against Boulder High School at the North Boulder Rec Center.

  • Swimmers will be released from class at 1:15
  • The bus will arrive to LHS at 1:20 and depart for Boulder at 1:30
  • Warm up’s start at 3:00
  • Meet starts at 4:00
  • We’re expected to return around 6:30. Swimmers will be reminded to call/text rides 20 minutes out from LHS.
  • Swimmers will know their event lineup by Monday afternoon practice.
  • This is a JV/Varsity Meet, so some things may look different. The first heat of every event will be JV. A Swimmer must swim either JV OR Varsity.
  • Meet day attire will be decided by the Team Captains. Dress nicely on Tuesday, skirts and dresses. Show pride in being a part of your team!
  • The first Secret Sister gifts will be shared on Tuesday! This week’s theme is “Favorite Color”
  • Monday evening will be the first team dinner! Thanks to the Modlich’s for hosting! Addresses for team dinners will be shared at practice. As a reminder, please bring…
    • Freshman: Salad
    • Sophomores: Drinks
    • Juniors: Side (TBA)
    • Seniors: Dessert

The Loveland Invitational

Saturday, December 5th. 

  • All swimmers need to be at Mountain View Aquatic Center (MVAC) by 6:45AM.
  • There is no transportation provided for in-city meets.
  • Open warm up’s will start at 7:00
  • Meet will begin at 8:00

Admission is $5 for adults and $3 for students (not swimmers), programs will be available for $2 each.

We will have a team dinner before the Loveland Invite on Friday, December 4th at the Gauvin’s! Please bring your assigned food item for team dinners there as well!

We still need volunteers! 

Click here to see where we need help, we love help!

Note: Volunteers WILL NOT have to pay entrance to the meet. 

Practice Notes

This week, Tuesday morning’s practice will be required.

Friday morning’s practice might be required as well since the Loveland Invite is the following day, but this is TBD.