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2022 Hart High School Swim & Dive Teams

Welcome to the web site of the Hart High swim team.  This web site is designed to share the information and the excitement of the Hart Swim Team with swimmers, parents, alumni, and swimming enthusiasts.

Harts Swim Photos Vs Valencia Now Posted!

Click the link above to check out photos from the Valencia meet. Over 200 posted.see if you can find yourself either in the water or at the blocks!

Hart Splits Girls and Boys on Senior Day | Foothill League Prelims Next Week

Hart Senior Day 2022

Foothill League Prelims Next Week!

All teams will meet again on Tuesday for Foothill League preliminaries for a chance to go to league finals. 

“At prelims, I want to see my third and fourth swimmers really step up,” said Stroh. “Those are swimmers you need to jump up and score the points. You can trust in your 1’s and 2’s but it’s the other two swimmers that can be the difference makers when it comes to winning league.” 

All seven teams hit the pool Tuesday at 3 p.m. at the Santa Clarita Aquatics Center. Click photo to see the Signal Article!

Hart Underclassmen Shine in Duel Meet

Hart Indian Pride!!!

HART Underclassmen Shine Vs. West Ranch

Hart Indians with a ton of underclassmen putting their names on the map. 

Hart remains undefeated and dominated on the girls’ side, winning 112-58. The Cats returned the favor with the boys’ team winning 117-53. 

Both teams had plenty of seniors and juniors stand out, but the sport’s future continues to brighten with the performances of the underclass. 

The meet was a nail biter with Hart finishing first in every girls’ race and West Ranch doing the same in the boys’ races until the final race.

For complete story click here! 

Kyle Brill Nabs Wave I Olympic Trals Cut

HART Swimmer Kyle Brill Heading to Omaha

A time trials session ran tonight to start the Sectional Championships in St. George, with swimmers getting an opportunity to race in long course.

In the 100 back, Hart High School and Canyons Aquatic Club’s Kyle Brill put down a huge performance. The UCSB commit annihilated his old best with a 56.58, slashing over four seconds for his first sub-minute swim in the event. In the process, Brill punched his ticket to Omaha, slipping past the Wave I OT cut by .01. Brill, 17, is a high school senior. For complete story click here

Foothill League Prelims



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The Best Nutrition Advice Often Begins with 'It Depends'

When you ask a dietitian a simple question you want a simple answer, but you are more likely to hear, “it depends.” There is a good reason for that answer because dietitians look at a person’s eating pattern, workout intensity, and duration for the entire day week, or competitive season, not just a snapshot of the day.

Recently, a young swimmer emailed me to say that he works hard at his land-based and pool training but not so much on his nutrition. He asked three simple questions, but as you will see the answer is, “it depends.”

Question 1: What is a good pre-work out meal in the morning? 

Answer: It depends on how much time there is between eating and your work out.  Swimmers are encouraged to eat something in the morning after an overnight fast because their liver glycogen (carbohydrate stores) can be nearly depleted. Breakfast can also prevent hunger, which can be distracting, and can provide carbs for working muscles especially if stores were not replenished from the last workout. If there is only an hour before workout, aim for 0.45 grams of carbohydrate per pound of body weight. For a 150-pound swimmer that is about 65 grams of carbohydrate, the amount found in a 6-ounce carton of fruited yogurt and a slice of toast. 

If you can’t eat breakfast before practice, eat 30 grams of easily digested carbs such as a small banana, 16-ounces of sports drink, or small energy bar to help improve performance for a long pool workout. However, not all energy bars are the same; study the ingredients and avoid those that are high in protein, fiber, or sugar right before a workout. Or, go for the energy bar “bites” or ½ a bar to get energy without ingredients to slow you down.

Question 2: What are some good snack options to eat throughout the day?

Answer: It depends on if you are eating regular meals, as in breakfast, lunch, and dinner, or you are a grazer, eating many small snacks throughout the day. Swimmers should time their snacks to complement their activity or recover from training. And, while there is room in your diet for “junk” foods, try to make your snacks count by giving you needed nutrition. Good snack choices include fruit (fresh, frozen, dried, canned, or in a pouch), peanut butter and fruit spread sandwiches, trail mix with nuts and dried fruit, an energy bar that delivers more quality carbs and fiber than sugar. Snacks can also be a good way to boost hydration; think of milk, hot chocolate, or soup to deliver both nutrition and extra water.

Question 3: What are some post-practice strategies for recovery?

Answer: It depends on your training or competition cycle; if you will be having a hard practice the next day, start recovery as soon as possible after getting out of the pool. Right after a glycogen draining workout your muscles are most receptive to taking up the carbs and protein from food. We call that the “window of opportunity,” so a carb-protein snack is a good choice. Low fat chocolate milk, string cheese and crackers, pretzels and hummus, chickpea snacks, or cereal and milk are all fine recovery meals.

If, after a hard workout, you are going to take a day or two off, then don’t worry about recovery foods, just eat your usual meal. 

Of course, if you need assistance you can always seek out a registered dietitian who specializes in sports nutrition to personalize a plan. 

Chris Rosenbloom, PhD, is a registered dietitian nutritionist who has provided nutrition information to coaches and athletes for over 30 years. She welcomes questions from swimmers, parents, and coaches at

Mental Toughness

Modes of Thinking to Help You Swim Your Best

As a mental performance coach, this time of the year is always my favorite time of the year. Swimmers and swim teams, from the age group level all the way through the NCAA, are getting prepared for their upcoming championship meets where they’re desperately hoping that months and months of training, hard work, and dedication will pay off and yield results. Helping swimmers get mentally prepared for such an occasion is what I love doing most, and it’s what I want to help you with today. 

The sport of swimming is comprised of two different distinct set of skills – technical skills and mental skills. As a swimmer, you simply cannot succeed without both of these things working together in harmony. You can have the strongest mind in the world, but if you don’t have the physical skills to perform and execute a race well, your strength of mind will only be able take you so far. However, the reverse is also true. You can be an amazing swimmer physically and know how to execute a race perfectly, but if on race day, your mind is completely out of it, those physical skills will count for nothing as they’ll never be utilized to their fullest.

Olympic gold medalist and former Hart Swimmer - Anthony Ervin. He once said this: “Having an expectation for a result is meaningless. It can only work against you.” I couldn’t agree more. Ultimately, your results will be influenced by a million and one different things on race day, many of which are beyond your direct control. Constantly brooding and stressing over your times, results, and cuts is just going to put an enormous amount of pressure, tension, and stress on you. It’s like trying to swim with weights tied to your ankles. You want to cut that weight.

Be Your Own Best Teammate

Without any shadow of a doubt, self-compassion is the most important mental attribute for any athlete; the ability to lift yourself up when you fall short, to not attack yourself when you don’t do well, and to encourage yourself when things don’t go your way. The mental aspect of swimming isn’t just about your strength of mind during a race. A large part of it is also this – Are you able to maintain a strong frame of mind after a bad race? Can you hold onto your enthusiasm, confidence, and motivation to swim after missing a cut in your first event with three more to go, without letting your mindset collapse?

Self-compassion is the best tool for doing that. Imagine if you had a teammate or best friend fall short of a PB or an important cut in one of their races. You can see the disappointment on their face. What would you say to them? Would you insult them, berate them, and tell them how awful they are? Or, would you do everything you could to lift them up, encourage them, and make them feel good about themselves? I’m willing to bet it’s the latter. If you’re willing to treat a teammate that way after a bad race, why not treat yourself the same way? Give yourself the same kind of encouragement, inspiration, and self-belief that you’re willing to give your teammates. By doing that, you’ll give yourself the best chance possible at maintaining a great mindset from race to race, especially if one of them doesn’t go the way you were hoping. -

Brian Cianessi Memorial Fund

Former swimmer and long time Hart Coach Becky Cianessi needs our support. Please click on the GoFund Me Fundraiser to support her and her family during this time of need. Please forward this on and share this link. Thank you Hart Swim Families and Alumni. Click Here>>

Coach Chris Stroh

Head Coach

Coach Jordan Stroh

Head JV Coach

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