Convert Swim Times
Achieved in a 25-YARD
Pool to 25 or 50-METER
Equivalent Time, or
This doc, is a list of "Who's Swimming What", and which Relay Events you are avaialbe for, and which stoke you prefer on that relay. It is a "live" document, that we all share, and updates are made in "real-time".
We used this Google Doc last year so you could see what others in your age group were swimming. Within our age groups we try not to swim the same events so that we can spread the points scored out over all the events. If you are a morning swimmer you may not know all the night swimmers that are in your age group and vice versa. Once you have signed up you can fill out the form and put an X in the box for each event. You should still swim some events that are your favorites however (I picked two of my favorites, then spread the rest out where I thought I could score points based on my speed and others in my age group).
We also use this form for Relay availability. There are four relays - two on Saturday and two on Sunday. Please put an X in the box for the ones that you are available to swim. Two are also Medley relays and if you have a stroke preference you can put this as well (you will see my name at the top as an example and I put 'no preference'). If you have any injuries that prevent you from swimming a stroke it's a great place to remind us of this. We use this when we are putting relays together and check it frequently to remind ourselves so that we don't put someone in a relay that can't do a certain stroke.
We found out last year that because it is a Google Doc it does not work well on iPads so you will need to do it on a computer or you can also e-mail your info to a coach and we will get it in for you.
Here are some notable items!
1. March 22/23: Power Hour! We will complete the Power Hour, an hour straight of 25s every minute. For all practices on Wednesday March 22 and Thursday March 23, we will have a short warmup and then start the awesomeness that is the Power Hour!
2. Kathy Burkhart and Barb Hertz have reserved the Comeback Inn located at 1451 S. Milford Rd, Highland, MI 48357 from 6:30 p.m. to 8:30 p.m. on Wednesday, April 19th. We will be able to order off a select menu and have individual bills. If you are able to join us for this very fun dinner, please RSVP to Kathy by April 7th at firstname.lastname@example.org.
3. Quarters Jar: We as coaches try and encourage each swimmer to practice with the same technique and efficiency that you would swim in a race: swimming clean and legal. As such, we are going to institute a quarter jar! Simply put, if you do something in practice that would get you disqualified in a meet, you put a quarter in the jar. There will also be a few additions at the coach’s discretion. Here are some examples of infractions…
Winter 2017 - Practice Schedule:
School Closings Reminder:
As a reminder, when Huron Valley schools are closed there is no MAC practice. Check your e-mail before heading to the pool, we’ll send an e-mail from Shutterfly as soon as we get the call about any closures. For Saturday practices, please use your best discretion about the condition of the roads and if we feel is is looking like it may be really bad we’ll send an e-mail out too.
2017 - MICHIGAN MASTERS SWIM MEET SCHEDULE:
1/15/2107 - Eastern Michigan "Coldest" Meet
For a complete list, and for more information, visit the Michigan Master's Website at: www.michiganmasters.com
The meets the coaching staff has chosen to focus on are:
We encourage you to get out and try one or all of these meets to have some fun, swim some events, get some P.R.s, and meet and cheer on some of your fellow teammates!
You must be registered with U.S. Masters Swimming (USMS) to participate in Swim Meets
WHEN YOU REGISTER WITH USMS:
|100 IM||50 Back||50 Free|
|200 IM||100 Back||100 Free|
|400 IM||200 Back||200 Free|
|50 Fly||50 Breast||500 Free|
|100 Fly||100 Breast||1000 Free|
|200 Fly||200 Breast||1650 Free|
Designed for any swimming ability level from beginners to advanced swimmers. Meet and swim with a group of adult swimmers - at Milford High School. • Learn correct stoke techniques • Increase the efficiency of your strokes • Develop more endurance • Find camaradarie and fun in the pool
At each practice, lanes will be designated for beginners through advanced. A workout will be posted for each lane. All lanes will begin swimming sets together, although the set will vary depending on ability level. ALL practices are coached by certified coaches. Brick workouts will be available for triathletes or others interested in cross training. Facility membership will include access to indoor track, weight rooms, treadmills and spin classes. Coaches will provide online resources, professional videos demonstrating stoke techniques, articles detailing nutrition, stroke and fitness training methods. In addition your stroke will be videotaped and evaluated.
You can register at the Front Desk.
Talk to a Coach and they will invite you via e-mail invitation. Click on the link in the invitation and follow the steps to create a Shutterfly account.
You can then use the team's page for information, you can do two things:
- Sign into your account on the computer, click on 'SHARE' and then the MAC logo that pops up. You can explore and see
what we've got on there. (Calendar, Photos, Documents, etc.)
- Put the App on your Smartphone for mobile access to our calendar, roster, etc
If you need help please let Kris know at the pool.
FLY: requires a 2 hand touch at same time. If going for more fly then push off on stomach / side, if switching to back push off on back side. You MAY dolphin kick on either push off before starting stroke.
BACK: MUST touch and push on your back when going from back to more back, you may dolphin or flutter kick before starting the stroke. When going from back to breast touch on your back and push off on stomach / side. On the push of to breast you may NOT dolfin or flutter kick, you get ONE under water pull and ONE underwater kick and then MUST start stroke on the surface, we will practice this
BREAST: When touching in breast MUST touch with 2 hands at the SAME time and push off on stomach / side. On the push of to breast you may NOT dolfin or flutter kick, you get ONE under water pull and ONE underwater kick and then MUST start stroke on the surface, we will practice this. If you are switching to free you may dolfin or flutter kick before starting the free stroke.
FREE: When touching in free 1 hand with fingertips and turned shoulder is most effecient, if flipping turn for more free no hand touch necessary. Push off on stomach / side and you may dolfin or flutter kick underwater before starting the stroke.
YES, the lanes are crowded but so is a tri so practice good lane etiquette...
• Move over to the side when stopping at the wall so others can finish at the wall
• Do NOT start and stop in front of the wall blocking others trying to touch the wall
• Do NOT push off and start when a swimmer is coming in for a turn
• Allow a faster swimmer to pass by either moving over next to the lane line or waiting at the wall
• If you want to pass ONLY tap foot of front swimmer once or twice
• Organize lane by fastest at that stroke which may not be the same for free as back or br
• Do NOT continually chg lane leader in the middle of set, that cheats all but the leader of earned rest
• Do NOT push off and start right after the swimmer in front of you, give em some space
• Leave on correct intervals do NOT wait so YOU can leave on the 30 or 60
• Compromise on interval so entire lane can stay together and do the workout together
• Help rookies in your lane...I am one coach and try to explain sets to all but sometimes it just doesn't happen. I will make every effort to get to every lane multiple times during a practice and I am disappointed when it doesn't happen. Give a shout out and be patient or swim an easy 100 while waiting
If you arrive late at practice, FIRST I am proud you made the effort to come, I know its not easy and every minute in the pool counts! Second, please get in your typical lane and join the warm up in progress...most warm ups are scheduled to take btw 15-30m and have many different features. If the lane is kicking its okay to get in and swim a 200 or so around those kicking. Warm ups do not have to synchronized like the sets during practice. You just need to be courteous to those already in the lane ie: don't push off in front of folks coming in for a turn, don't stand and visit in front of the wall, don't stop folks and ask them to explain what they are doing...get going and join the flow. IF you come in and warm up is done, no prob...I will add you to a lane and have you go last till you are warmed up and you will follow the format of the set the lane is doing. I will always scan and adjust lanes to reduce crowding and get lanes ability levels synchronized as possible before starting the main sets. Realize we have a VERY diverse group and all may not be the same speed but we can work together.
Please try and follow the sets format. The workout is written for a reason...certain goals in speed, heart rate, aerobics capacity, rest, drill / stroke goals, etc. I know they can be confusing, just ask...its my job to help you understand. Many times I do NOT write the details because I want you to stop and ask. No interval on the board for a set means there is a 10 second rest interval. After each set your lane should regroup, it keeps the lane flowing. IF you are obviously out of place in the lane too slow or fast let me know, we can move you after a set or I may have a reason for leaving you there. Be patient and we will all get more effecient and faster together...state meet is how many mo's away?!
Do not stand in the middle of the wall, always come in to the right side of the lane and allow other swimmers to finish and turn on the wall.
If you get out for a goggle chg, bathroom break, cigar, etc wait for the lane to finish the repeat and then join the end of the line. Don't run over folks that are tired and have been swimming while you were in the hot tub oops meant bathroom. Pace behind them and get back into the flow. No one like to have a swimmer riding their feet
k = kick
dr = drill
sw = swim
sk = skull
RI = rest interval
p = pace if written to right and pull if written to left with paddles
fr = free
bk = back
br = breast unless written with numbers after then breathing pattern ie br 3,5
fl = fly
IM = individual medley
F! = butt cracking fast
DQ = darn quick / strong, not ALL out
T = get your time
f = fins if written to the left
w-d = warm down
str = stroke other than free
ch = choice any of the 4 strokes
S = snorkel if written to the left
v-kick = vertical kick
kick and go = kick on wall then swim
tombstone k = kickboard up right in front of you not flat on water
x-leg = xlegs and pull with arms
ez = easy recovery swim
small numbers written to the left of each line are the yardage in 100's ie 22= 2200 yards. 1650 yards equals a mile
Xleg force body rotation
OK, LongHorn, Fist feel pull from forearm and enhance feel on palm
Deadman isolate and work underwater pull
Zipper elbows up and forearms against the water
Scooter rotation and timing of pull
Tennis Balls catch and pull of stroke keeping pressure on ball
Poles elbows up and correct underbody crossover
K-Up catch and timing of stroke
12/1…3/3 timing of stroke and initiating kick to hip roll
Lane Pull high elbow and front quadrant swimming
Partner Drag hip rotation to create strong pull
Wall Tap finish with heel of hand
Run practice front quadrant pull in vertical plane
Mid Quad maintain high elbow as transition pull to push
Cups maintain high elbow and forearm pull thru out pull
Big / Lil Kick stretch hip flexor, use hip and glute to kick
Vertical kick small kick keeps shoulders up
Kick board war small kick has power
1 arm pull breathe opposite side rotation
3/3/3 focus on equal rotation and pull
Bilateral breathe rotation
Paddles HOLD equal pressure thru out entire pull
Paddles FOREARM use forearm as pull fulcrum
Salute high elbow, entry and catch
Head tap entry postion
Flutter kick one leg up stability and glute kick
Shark tail elbow up for recovery
Sweet Spot correct body position on side not stomach
Front skull use upper back thru hands to create power at catch
Fulcrum paddles wrist steady to hold water from palm
Skank Walk high elbow thru out
Corkscrew use hip for rotation not head lift and roll
Feet first free find water, feel push
OK-overkick generate momentum from kick and set tempo
Partner swim with board correct cross over
12/1….3/3 timing of stroke and entry with kick, rotation
30, 60, 90 timing of stroke and entry with kick and rotation
Chix Wings mid pull with elbow down and forearm pushing
Clock timing of stroke with kick and stability
Lane Pull entry point of stroke and catch to push
Big / Lil Kick stretch hip flexor, kick from glutes
Heel Wall taps kick from glutes
K Up timing and stability
Feet first back skull generate power using hands and wrist
Tennis balls maintain power thru out pull
Cups maintain hand position and pressure on water
Opposite arm and leg timing of pull and kick
Fast hands catch and recovery to thrust body undulation fwd
Elbow Squeeze lift of stroke to create undulation
Breast arm / free kick turnover of stroke
Breast arms / fly kick undulation to drive glide forward
Xleg force undulation to move fwd
Porpoise undulation from hip not head
Knee bands kick from feet and knees
Wall Push ups use upper back for pull
Windshield wiper skull use forearms to generate pull with high elbow
Rockets explosion of kick with streamline glide
Rockhopper underwater pull
1 arm breathe side timing of stroke with kick
1 arm breathe front timing of stroke and breathe with kick
1 arm free / fly kick learn pull associated with free
Fly arms / br kick get undulation to allow for breath
Alt fly kick and br kick keep hips up with pull
Skull create power in conjunction with hips to breathe
BIG / Lil use core not head fast and snappy ontop water
Flockets timing of kick with mid stroke thrust
FINS no kick increase surface area so feel push for hips
Porpoise undulation of body
Lane line over under undulation
Butt thrust on wall use core to generate movement not head
Fast fly arms turnover and no drive down
Any stroke can be swam with…isolate component of stroke