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TROJANS

Swim and Dive Team

Pre-Season Meeting

2025-2026

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Introductions

Stacy Overgaard, Head Coach
Spencer Brady, Diving Coach
Sonia Green, Assistant Coach
Max Rowland, Assistant Coach
Chris Rupp, Assistant Coach
Eric Salverda, Assistant Coach

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Captains

Sam Galarneault (‘27), William Hanna (‘26), Isaiah Johnston (‘27), Ben Lee (‘26)

and Theo Reemtsma (‘27)

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TROJAN Culture

Prior to this season, the team had four different head coaches in five years. (All coaches are returning this season!!)
Our traditions and team culture have been sustained by the leadership of our older swimmers and the strong community of our families.
We are excited to start this season off in partnership with the parents and guardians of our athletes.

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Coaching Philosophy

Every athlete on the team MATTERS and can contribute positively to the team.
Our season centers around YOUR goals for yourself as an athlete and for our team as a collective.
Coaches will strive to challenge and guide you to meet these goals.

We believe that sport provides an opportunity for all athletes to develop perseverance and resilience through competition.

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Program: Three Tiers

This is NOT a “learn to swim program”. We will have a standard for levels of ability that may mean swimmers will be cut from the program for this season.

JV

Moderately experienced swimmers; with training and goals might move into a varsity position.

Will practice 6 days a week.

Developing

New to swimming, younger swimmers with less training experience; with training and goals might move into a JV position.

Will practice 3-4 days a week from TBD

Varsity

Experienced swimmers who have earned top 3-4 spots in a given event.

Will practice 6 days a week.

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Team Agreements

These are the guiding principles for this season.

We know you are student-athletes and have multiple demands of your time
Family-School-Swimming Priorities

We will hold each other accountable to these agreements at practice, meets and all team functions.
Breaches of these agreements will result in conversations with coaches and potential consequences.

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Transportation from SPA

SPA has a van, driven by a staff member, to take athletes from campus to Highland EVERY day for practice.
The van will meet athletes on Randolph by the busses and leave promptly at 3:15.
Be ON TIME

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Practice Plans

We will start on time. We will transition through parts of practice efficiently. We will leave the deck by 5:40 and the doors will be locked at 5:45.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Circuit Training Stroke Technique, Drills Starts & Turns	Test Sets High Intensity Interval Training	Circuit Training IM & Strokes Relay Exchanges	Specialty Training	Circuit Training Long Interval Training Friday Fun	Base Building Sets Mixed Stroke Focus
3:30-5:30	3:30-5:30	3:30-5:30	3:30-5:30	3:30-5:30	8:00-10:30

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Communication & Info

From Coaches

Weekly Emails on Sunday
Trojan Team Website

Use the team calendar for planning

To Coaches

Email Coach Stacy sovergaard@spa.edu
Check in at the end of practice as needed

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Team Snap

From Coaches to Team and Parents

This is a secure communication app that is monitored by athletic administration.
We will only use this if something comes up during the week.
Parents need to sign up FOR their athlete and join the Boys Swimming Team
Please look for the link and information next week.

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Team Gear

Elsmore Team Store: Now Open!

You are required to purchase a team suit.
You need to have a separate practice suit and goggles.
A maroon latex team cap is provided for all swimmers for swim meets.
All other gear is OPTIONAL.

Note: Snorkels are a great piece of personal training equipment for advanced swimmers.
If you have your own fins and paddles, please bring them to practice in your own gear bag.

Team Shirt Information NEXT Slide

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Spaghetti Dinners & Bagels

Please consider hosting or co-hosting a team dinner. Sign-Up on Trojan Team Website!!

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Time for Questions