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TROJAN CROSS COUNTRY

Attention all rising 7th and 8th, and 9th graders zoned for Northwestern High School, and current Northwestern students! If you are interested in running cross country for Northwestern, please click on the link to fill out your contact information and begin receiving Trojan Cross Country updates. Click Here

PAY FEES ONLINE

CLICK HERE TO PAY FEES ONLINE –  https://rockhillsc.csiepay.com/Views/Payment/Pay.aspx Just choose Northwestern High School – complete student/parent information and choose athletics. You may then choose athletic fee or an individual sports fee. Please call the Athletic Department with any questions – 803-981-1989.    

Dryland Workouts 8/3 – 8/7

Monday 8/3  – Rain is expected today.   Go through all exercises for 50 seconds and 10 seconds off (set up interval clock on phone or you can download one.) They drop an exercise each time, starting from the top. Jump Squats Plank push Ups Plank with shoulder tap Walking lunges V Ups Burpee (you can

Swim Practice 8/3

We are now in Phase 1.5 – What does that mean?  15 swimmers per coach, and equipment used within that same group only. Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells (Gone this week) Riley Hoofnagle Amelia Pach Samuel Pach Christian Russell

Swim Practice 7.29

Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber (Gone this week) Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells Riley Hoofnagle Amelia Pach   RAYS – Stay with your RAYS practices until out of Phase 1 Lexi Atkinson Emilee Atkinson Wylie Bailey Casten Hoerschgens-Ham Mathias Hoerschgens-Ham Mason Martin Christian Smrekar

DryLand workouts Week 7/27 – 7/31

Monday Run for 30 – 45 Minutes – Goal distance is 3 miles Tuesday Drop Set – Do each work out for 50 seconds and then 10 seconds off.  Downloading an interval clock is the best way… After each time through, drop the exercise of your choice!  I usually just drop the from the top.

Monday 7/27

Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber (Gone this week) Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells Riley Hoofnagle RAYS – Stay with your RAYS practices until out of Phase 1 Lexi Atkinson Emilee Atkinson Wylie Bailey Casten Hoerschgens-Ham Mathias Hoerschgens-Ham Mason Martin Christian Smrekar Chloe Miller  

Dryland workouts Monday 7/20 – 7/24

Dryland workouts Monday 7/20 – 7/24 Monday – Run 30 Tuesday – Arm Day 50 seconds workout, 10 seconds rest.  Go through the set of 5 then a 5 minute jog.  Repeat this 4 times  (Download an interval clock will be the easiest way to keep up of your time) Push Ups Plank with a

Monday 7/20

Group 1 Nick Anderson Colin Barber Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells   Swim Team protocol for Monday July 20th 2:00 – 4:00 Rock Hill Aquatic Center Need more information…. bbaker@rhmail.org ssnyder@rhmail.org Swimmers will be given a group.  Right now, we have 1 group.  This might change.  We will post groups on the

Swim Team Protocol Monday 7/20 and Wednesday 7/22

Swim Team protocol for Monday July 20th and Wednesday July 22nd 2:00 – 4:00 Rock Hill Aquatic Center Need more information…. bbaker@rhmail.org ssnyder@rhmail.org Swimmers will be given a group.  Right now, we have 1 group.  This might change.  We will post groups on the website.  If groups change, times might also change.  Thank you for

Swim Team Dry Land Workouts 7/13 – 7/18

If you are interested in the swim team and need to contact a coach.  Please email bbaker@rhmail.org or ssnyder@rhmail.org Monday 7/13 plus Zoom at 6:00 Go through all exercises for 50 seconds and 10 seconds off (set up interval clock on phone or you can download one.) They drop an exercise each time, starting from

Swim Zoom Meeting 6:00 Mon and Thurs

Zooms!! Every Monday and Thursday at 6:00 Topic: NHS Swim Check In Time: Jul 6, 2020 06:00 PM Eastern Time (US and Canada) Every week on Mon, Thu, until Jul 20, 2020, 5 occurrence(s) Join Zoom Meeting https://us02web.zoom.us/j/82331971770?pwd=Zm5vUzVIekgzUWdLT1BXL2prQ1RCZz09 Meeting ID: 823 3197 1770 Password: 7xffE5