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CAST News
Feb 19, 2021 - News for 12-14 year old meet
The 12-14 year old meet on Sunday is at Granite Hills HS Swimmers should be outside the Main gate (big double door entrance) at 10 AM. The meet should be over by 11:45 a.m. Parents are not allowed on ...
Feb 12, 2021 - Dave's notes
Monday practices On Presidents day (Monday the 15th), some practices have been changed, and some cancelled. Here is the schedule for Monday 15 ABC 7:45-9:30 am Hlx meet entries due 12-14 President...
Feb 11, 2021 - Meets this weekend
10-U and 11-12 meets this weekend. There will also be a 12-14yr old meet on 2/21 - info coming out tomorrow Yeah, we finally have some meets available for some of the newer swimmers. We hope that thos...
Jan 10, 2021 - Quick note from Coach Dave
Practices are "ON" for Groups FGH&I beginning Monday. See practice schedule under the schedule tab. Groups ABC : until Helix is again available, we will be at WHHS. Since the entire Grossmont distr...
Jan 3, 2021 - January Practice Calendar
January Calendar is posted under the "schedule" tab. Here Afternoon practices are back to "normal" beginning Jan 4th, with the exception of Monday the 18th (no afternoon practice). AM practices for g...
Dec 11, 2020 - December Scedule
December Calendar Please note that some of the Group ABC practices are at West Hills HS. INCLUDING tomorrow morning. - Coach Dave
Dec 8, 2020 - Important - Group ABC!!!
quick extremely important note!!!!! This is for the A.M. groups at Helix HS (groups ABC) Helix HS decided to close all facilities during lockdown. We will keep the same practice time, but we will b...
Dec 7, 2020 - Current practice status with new Covid order
Many of you are wondering what does the new COVID order mean for CAST and practices. The short answer is that it does not currently affect us. Pools are allowed to remain open, and as long as the Kroc...
Dec 4, 2020 - Good news - Bad news for time trial
First before the news ....If you have not already done so....please print out and sign 2 covid forms now, (obviously if they don't meet the temp requirement - keep them home), and put them in your ...
Dec 4, 2020 - Senior Time Trial info
Time Trial complete information is listed on the event page here Some things not on the event page: Job sign ups - are now posted. As in the previous time trials, we only allow parent workers on dec...
Nov 25, 2020 - Couple of notes on Practice times
Thanksgiving week: practice reminders Levels DEFG : Although it was announced many times at practice last night, news from kids doesnt always make it home. This Wed only (due to earlier closure o...
Nov 20, 2020 - Important news for this weekend!
Some changes were made to this weekend's time trial after one of the teams pulled out. Remember the venue is El Cajon Valley HS Saturday is is still the same: arrive at 3:40 and you'll be out of the...
Nov 18, 2020 - Notes for this weekend and more
Dave's Notes for 11-18-20 Swimmers in Groups H and I, since the time trial this weekend was not intended for you, we will hold a mini unofficial time trial during your normal practice on Tuesday the ...
Oct 3, 2020 - Time Trial logistics
For those of you in the Time Trial this afternoon, here are a few details. - Monte Vista High School Pool. 3230 Sweetwater Springs Blvd. Spring Valley - Arrival (gate check in) times: 12:45 for Sessio...
Sep 30, 2020 - Time Trial This Saturday
This Saturday Afternoon: We are holding a sanctioned Time Trial. This means that times will count and be uploaded to the USA swimming database!!! It's basically a short swim meet, although we must c...
Sep 23, 2020 - Wed reminder
Just a quickie reminder that Wed. PM practices are later for groups DE and FG. (there are no H & I practices on Wednesdays). Here's a copy of last weeks note: Wednesday change.....This alert is for al...
Sep 15, 2020 - Change for all Wednesdays
Wednesday change.....This alert is for all swimmers in groups D E F and G. Practices on Wednesdays will now be later! D and E will be445-6, and F and G will be 6-7. This starts tomorrow the 16thand wi...
Sep 7, 2020 - Sept update #2
Practices for September: New lists here. As I mentioned last week, we have new pool space starting this week. Instead of having 8 lanes for 2:15 we have 6 lanes for 3.5 hours. We have made some grou...
Sep 4, 2020 - Sept update #1
You will get at least one more update some time this weekend. Here are the basics: The Kroc center is only wiling to give us 6 lanes starting next week (we had been using 8). They are, however, extend...
Sep 3, 2020 - Championship - virtual time trial results
We did a 6 week set of time trials for older swimmers with multiple other theams in the LSC....4 weeks of 4 events per week, and 2 weeks of "championship" where the number of events per swimmer were l...
Sep 3, 2020 - Quickie Reminder
Quickie Reminde r On 8/23 I sent out notice that we would have a short end-of-summer break. I am just reminding you that the break starts this afternoon and runs through Monday night. Enjoy your long...
Aug 23, 2020 - Dave's Notes 8-23
Notes for CAMP #6 Aug 23 - Sept 5 Tomorrow (Monday) afternoon practices cancelled . The Kroc center is battling trying to accomodate us and a high summer demand for swim lanes. I got an e-mail this m...
Aug 16, 2020 - Daves notes 8-16 Groups DEF and GHI later now
Starting tomorrow our mid-day groups DEF and GHI will be moving to early evening practices. All practices (for groups D through I) will be at the Kroc center! We will be staging outside the west gat...
Aug 9, 2020 - Camp #5 starts Monday
Notes for CAMP #5 Aug 10 - 22 The biggest change so far this summer will come with week #2 of this session. Groups DEF (1:15 min groups) and GHI (50 min groups) will be moving to late afternoon / eve...
Aug 2, 2020 - 13-O time trial results - week 3
We have finished 3 weeks of practice time trials. Here are the results from week 3: Sorted by age Overall (no age sort)
Jul 30, 2020 - Dave's News - next week practices and last weeks timme trial results
Just a quick note..... There was uncertainty as to our being able to keep this week's practice times into next week.....answer: we will. Next week's practices will remain at the same time as this week...
Jul 25, 2020 - Camp 4 info July 27-Aug 8
Notes for CAMP #4 July 27 - Aug 8 A Few more changes........a couple of swimmers out and about 9 more in. We have added another full group to accommodate these changes. be aware there is no Wed prac...
Jul 24, 2020 - Dave's notes July 24th - Camp 4 preliminary info
I am working on the logistics of "Camp 4" beginning on July 27th. Here is a current list of swimmers who I believe will be swimming between July 27-Aug 8th. (you can search by pressing ctrl f and se...
Jul 19, 2020 - Dave's notes July 19th
This past week the lsc (local swim comittee) started a program to allowteams to time trial during practices and post their reults onlie for comparison.Its an informal way to see where you are in rela...
Jul 11, 2020 - Camp Session 3 Begins Monday
Notes for CAMP #3 July 13-25 We found it necessary to do some rearranging with our camp groups we had 4 new senior level swimmers join, which moves some that were attending mornings to the mid day ti...
Jun 28, 2020 - Dave's Notes --- June 28 Camp session 2 starts tomorrow
Summer session 2 begins tomorrow! Safety protocols remain in place. If you did not participate in the previous session, please sign the release form Here and send it to [email protected] or bring o...
Jun 26, 2020 - Dave's Notes --- June 26
As I mentioned earlier, the regional HQ of Kroc is putting restrictions on them that will not allow us to use the pool during any public use time. We thought we would be going back to evening time thi...
Jun 25, 2020 - Dave's news
I had been planning on going forward in 2 week segments because the COVID protocols can change pretty often. Our first two weeks in the water end this Saturday. So next Monday would start the next 2 w...
Jun 23, 2020 - Dave's notes - still working on logisics for next session
I'm still trying to figure out logistics for the next 2 week "session". I thought I would have things figured out by tonight but I still don't have all of the information I need to be able to go forw...
Jun 22, 2020 - Dave's Notes --- June 22
Just a quick update. I found out Friday that the Kroc center (after hearing the governor on Thursday) decided not to continue to expand their opening as they had originally planned. They had planned t...
Jun 15, 2020 - session 1- back to the pool logistics / forms
group assignments Camp 1 - 6/15 -6/25 CAST Kroc procedures County procedures Waiver must be signed before you will be allowed to participate
Jun 15, 2020 - daves notes checklist to return to the pool
Reminder checklist: If you are one of the swim families returning to the pool this week: -- Sign the attached waiver - you will not be allowed to swim without it. You may sign and return to Dave el...
Jun 14, 2020 - Dave's Notes --- June 14 ---We're baaaaaack
Tomorrow we're beginning our first session back in the pool. I have attached the groupings . If you don't understand how the groupings of 12(or less) work - please refer to your email(s) from Friday ...
Jun 9, 2020 - Dave's Notes ---- June 9----Kroc pool will open Monday
The county has provided a much clearer picture. Pools are allowed to open as early as Friday, The Kroc center will be opening on Monday 6/15. They are starting with a limited schedule wiith limtitat...
Jun 8, 2020 - Dave's Notes ---- June 8---#2
Jun 8, 2020 - Dave's Notes ---- June 8---#1
This note is specific to re-opening, I will be sending out another note regarding nightly zoom activities next. Since the announcements Friday by the Governor regarding what is next on the "able to r...
Jun 5, 2020 - Dave's Notes --- June 5 ---pools opening soon
Great News! The Governor gave the green light for pools to begin opening June 12th. The Kroc center anticipates that they will be opening on the 15th. As of yesterday, the Kroc center's plan included ...
Jun 1, 2020 - Dave's Notes ---- June 1st - Covid week 12 out of the water
June 1, 2020 CAST - Covid-19 - Out of the water - Week 1 2 With every week that goes by, I know we have to be getting closer to a restart. I remain positive optimistic that it will happen soon. ...
May 26, 2020 - Dave's Notes ---- May26th - Covid week 11 out of the water
CAST - Covid-19 - Out of the water - Week 1 1 First I want to apologize for missing last night's 5:00 pm zoom meeting. Mid - afternoon to early evening my brain thought it was Sunday as I worked on ...
May 18, 2020 - Dave's Notes ---- May18th - Covid week 10 out of the water
May 18, 2020 CAST - Covid-19 - Out of the water - Week 10 Hopefully we're closing in on an end of swimmer lockdown season. We should know more by Wednesday or Thursday. If you haven't done so al...
May 15, 2020 - When to re-open
I wanted to bring you all up to date on they types of things that are going on in the background regarding the path to re-opening. I am now participating in 3 different groups that are making efforts...
May 11, 2020 - Dave's Notes ---- May11th
May 11, 2020 CAST - Covid-19 - Out of the water - Week 9 This is probably not what we all expected when the first stay-at-home orders were coming out. A couple of weeks of flattening the curve, ...
May 4, 2020 - Dave's Notes ---- May 4th
May 4, 2020 CAST - Covid-19 - Out of the water - Week 8 Things are getting closer to some type of return to the pool. There is a lot going on behind the scenes, meetings, letters to govt. offici...
Apr 27, 2020 - Dave's Notes -- April 27th
CAST - Covid-19 - Out of the water - Week 7 Hard to believe that this will be our 7th week out of the water - Yikes. Gettin' excited for some future time in the water. 1) am and pm exercises Do 'em. S...
Apr 21, 2020 - JJ and s-up chart
Dryland check-off sheet for jumping jacks and sit ups
Apr 20, 2020 - Dave's Notes -- April 20th
CAST - Covid-19 - Out of the water - Week 6 Some people are probably finding their stay-at-home groove, while others are still trying to find that groove. Me, can't lie, haven't quite found it yet. . ...
Apr 15, 2020 - 2 vids and a dryland workout
2 videos and a dryland workout: The first one here , we watched last night The second is here , just another inspirational video This one is an upper body workout specific to Fly. as I told the swimme...
Apr 13, 2020 - Dave's Notes for the week April 13th
CAST - Covid-19 - Out of the water - Week 5 I've been coaching now for almost 2/3 of my life, and have not been away from a pool deck for more than 2.5 weeks at any time. This is as strange for me as ...
Apr 6, 2020 - Daves News for the week 4-6
CAST - Covid-19 - Out of the water - Week 4 I hope that everyone is well, and adapting to the restrictions that we're all under. Although I have hopes that we will be able to get back to some type of ...
Apr 2, 2020 - Lots of dryland ideas
These are ideas for dryland workouts Caleb dressel ab workout Here's some I took off of a coach's idea exchange site: Cardio Cardio 2 Countdown Dice 1 Dice 2 Quarters (as in 1/4 mile runs +) I'll post...
Mar 31, 2020 - L3 - Being productive . . .
L3 – I was thinking as trying to come up with a couple of productive things we can do as a group. Here's a thought: 1. Clean out your swim bag. All the way, empty the sand and the dirt. Throw away the...
Mar 30, 2020 - Daves News for the week
Mar 29, 2020 - L3 Email from Coach DawnElla
Hello L3. Well, it looks like this is going on into at least another week. I will continue to say my prayers for a healthy world and the time when we get to return to our friends and routine. But unti...
Mar 25, 2020 - L345 Email from Coach DawnElla
CAST Swimmers who may be looking for something to do and have an interest in swimming after high school . . . I thought I would send out / post a few informational resources for swimmers interested in...
Mar 24, 2020 - Tuesday News from Coach Dave
First of all, I hope you're all safe and finding productive things to do. I know some swimmers have school online, while others do not. I am holding online CAST meetings every weeknight at 5:00 pm for...
Mar 24, 2020 - L3 Email from Coach DawnElla
Good morning! I am so sorry that I cannot see you everyday. I hope that you are well and keeping up with homework and whatever else you can do around the house to help out. If you don’t have homework...
Mar 23, 2020 - monday 3-20
meet here: Join Zoom Meeting https://zoom.us/j/898062451?pwd=KzJBT1hIdS96UUIvMVREditFNUh0UT09 Notes for the week
Mar 20, 2020 - fri pm dryland and Natalie Coughlin
fri pm dryland This is a photo seqquence of 1 freestyle stroke - Natalie Coughlin in 1999....basically it's a whole freestyle clinic in 1 arm stroke....before she went out and eventually set American ...
Mar 19, 2020 - clock reading worksheets for Thursday 3-19
worksheet 1 worksheet 2 homework for Thursday night
Mar 18, 2020 - oops the real yoga link
yesterday I posted the wrong link heres the real one http://www.swimmingspecificyoga.com/online-yoga-classes-for-swimmers.html?fbclid=IwAR0p_M9l34qUgewgS3OX88groSjyuCASUEF9vCugPOqvo8eGNbz6SmBKafM
Mar 16, 2020 - Nightly team instruction and dryland
CAST FAmilies! I hope you all received the team emails on Sunday. We're discontinuing practices at the pool. I'll have nightly swimming education and dryland online. (mon-Fri) from 5:00pm until 6:30is...
Mar 15, 2020 - AM Dryland for the week
Dec 12, 2019 - Sat AM practice changed to Sun a.m.
Because we are running a meet this weekend on Sunday only. I am giving level 345 Saturday morning off and switching it to Sunday morning. I announced this to the kids on Monday before I left for Junio...
Nov 26, 2019 - Practice updates
Practice Changes for the week: All practices this week will still be at Helix HS WED - Junior and Novice cancelled for Wed : Due to low holiday attendance for Junior and Novice coupled with expecte...
Nov 21, 2019 - Practice update
After last nights mishap, I decided to double check with the Helix coach directly for Thur/Fri. Today (Thursday) is okay, but Friday their JV team is practicing until 5:15. See below for details. Map ...
Nov 19, 2019 - Update #1 - re: Kroc pool heater
Here's the pool update #1: The part for the heater had to be built and shipped. It could be in as early as Friday, but there will be at least a day, maybe two of heating to get back up to swimming tem...
Nov 19, 2019 - Kroc pool has heater issues
The Kroc pool heater is currently down. Monday the pool was cold. I do not yet know the current temperature of the pool. If the lifeguard I spoke with was correct. A replacement part is on order and w...
Oct 30, 2019 - Fall-Winter Team Outfitting Order
CAST Fall/Winter Outfitting Order! Parkas - Sweats - shirts - sweat shirts - ball caps - ski caps , etc. ......... ....and something all swimmers seem to want.... personalized swim caps. To order go ...
Oct 13, 2019 - 2020 USA SWIM REGISTRATIONS
Attention all CAST members. It's time to register for usa swimming for 2020. If you're fairly new to CAST, you may already be registered for 2020. See attached list to check. SI swimming is changing t...
Oct 2, 2019 - PENT and SR MEETS
News for the Pentathlon and Senior meets this weekend at Granite Hills HS. Warm-up Assignments / General Meet Timeline / Timing Assignments (CAST swimmers please note we want you on deck 30 min. prior...
Aug 27, 2019 - Sat - Aug 31 - Beach Day
Just a quick not regarding this Saturday...... Saturday Sept 1st La Jolla Shores Beach Workout / Team Fun Meet in the large grass area just south of the main lifeguard tower at 7:30am All groups are w...
Aug 7, 2019 - JO MAX MEET INFO
CAST swimmers should arrive by 6:45 each day for stretching and check-in. PLEASE NOTE the meet is at El Cajon Valley HS - 1035 E Madison Ave El Cajon Warmup / timing assignments / and general info - f...
Jul 3, 2019 - CAST BB meet info
CAST swimmers whould arrive at the following times: 12-U 7:00 am each day 13_O's 9:45 am ea day. Outside teams - check with your coach Swimmers are to provide their own timers and counters on Frida...
May 15, 2019 - CAST AB meet info
Although the meet was originally designed as a 1 session meet. The timeline forced us to have to split it into Youngers and Olders to comply with the 12&U 4-hour guideline. 12&U's will swim in the a...
May 1, 2019 - Summer Special - 2019
SUMMER SWIM!!!! In the summer, we offer a chance for swimmers to get started with CAST and train and compete in the summer. Please see the flyer HERE for information. (summer league meet schedule t...
Apr 12, 2019 - Summer Special for HS swimmers
See picture for summer special offered for high school swimmers who are new to CAST.
Jan 18, 2019 - Weekly Digest 1-18-19
Hi All, Your CAST News: HSA 11 & O meet Jan 18th -20th (Fri-Sun Estimated Meet Timeline: Friday: Meets starts at 5:00 pm, finishes around 7:00 PM. Saturday: Meet starts at 9:00 am, ends approx...
Jan 13, 2019 - Weekly Digest 1-13-19
Hi All, Your CAST News: 7 out of the next 8 weekends CAST has meets, so this weeks news is to alert you, get you ready and entered in those meets. HSA 11-O meet (Jan 18-20): Entries were sent in Fr...
Sep 21, 2018 - Weekly digest 9-21
Your CAST news: F.I.R.S.T Meet September 22 Saturday Warm up show up 8:00am at Kroc There will be a parent and swimmer education segment before the meet starts. The meet should be completed by 11:15a...
Sep 7, 2018 - Weekly news updates
Jul 11, 2018 - Notes for Cal State Games
See attached info sheet here: Also see: Psyche Sheet (there may have been a couple of changes since this was generated) Also be aware that the parking is in the north parking lot --- the format show...
Jul 5, 2018 - Notes for 7-5-18
May 30, 2018 - CAST A MAX MEET - info
In case you haven't heard, the meet - originally scheduled as one session - had to be divided into two sessions 12/U 's in the morning and 13&O's in the afternoon. The start time of the morning sessi...
Jan 16, 2018 - IMX scores and info
In order to promote athletes to train for a variety of races, USA swimming has a program called IMX and IMR. IMR stands for IM (Individual Medley) Ready, while IMX stands for IM Extreme. IMR events ar...