January 19-25th, 2020

Weekly Practice Schedule

January 19-25th, 2020

All practices will run as scheduled this week. Please CLICK HERE to visit our website, and view the MAC weekly practice schedule.

During MAC practice on Tuesday, Jan. 21st & Sat., Jan. 25th, MAC will swim the 1-Hour Postal.  Details Below

Thursday Focus:  Breaststroke


1. 1-Hour Postal 2020: We will swim the 1-hour postal during MAC practice on Tuesday, January 21st & Saturday, Jan. 25th. We will swim in 2 groups.  On Tuesday, the 1st group will swim from 9:00-10:00am, 2nd group will begin immediately after.  BE PREPARED to be on deck before or after your swim, to help count for other swimmers. (i.e. Swim Parka/Clothes, Hydration, Nutrition, etc).  The 1-Hour Postal Objective: To swim as far as possible in one hour, while someone on-deck keeps track of your time/laps. You can register your individual results by registering with USMS – CLICK HERE.

2. Brighton/FAST – Super Bowl meet is coming up; Sunday, Feb. 2nd.  To register and for complete event details visit: MichiganMasters.com

3. Beginning Monday February 10th, Monday and Wednesday PM practice will begin at 6:45pm instead of 7:00pm.  This should give the PM swimmers some Hot Tub time after workout. 👍

Swimmer of the Week:

Coach, Jim Izzi

I am “somewhat” new to swimming.  In 2007, while training for a triathlon and swimming laps in the Milford pool, I was interrupted by the MAC founder and former coach, Suzanne Grebe, who kicked me out of my lane and said “MAC masters swim practice is about to start”. Reluctantly, I moved down to lane one. I watched MAC practice and thought: wow…that looks like fun!  two weeks later I signed up, and have been swimming with MAC ever since.

Through the years I have seen MAC evolve from more of a triathlon swim club, to an actual swim team and I have made the evolution right along with the team.  When I started I didn’t know how to swim any strokes except freestyle (and barely freestyle at that). Through perseverance, good coaching, and hard work I now feel like I can call myself a swimmer.

In 2013, I started to take swimming more seriously. Former coach Suzanne, took me under her wing and began to mentor me in everything swimming and coaching.  In the fall 2016, I became a Certified Personal Trainer and began personal training at Huron Valley Pools and Fitness. In October of that year, coach Dianne had her youngest daughter Adeline. Because I was a personal trainer and employed with HVPF, I was able to step in for Dianne and help cover her coaching positions while she was out on maternity leave.  When she returned, she asked me to become a permanent member of the MAC coaching staff in which I’m still part of today.  Since then I have achieved USMS Level 1, 2 & 3 – swim coach certifications.

In the fall 2016, I was appointed to the Michigan Masters position of Sanction Officer, to complete Sally Guthrie’s term, as she had moved to California. Since then, I have been elected to that position, until my term ends in April 2021. Duties as the Michigan Masters Sanction Chair include: set the Michigan meet schedule for the year, work with meet hosts to apply for and sanction their meet with USMS, collect meet results after each meet, verify the results, and send them to the USMS national swim database.  I also serve as Michigan Masters Webmaster and Communications Director.

I enjoy exercise of any kind and have competed in running events from full marathons to 5k, triathlons from half ironman to sprint distance, and swam competing at local, state, national and international levels. My list of hobbies (besides swimming) range from endurance bike adventures, cross country skiing and any other outdoor activity that meets the criteria of a fun challenge.

MAC has become such an important part of my life…we are a big family, and I consider everyone on the team to be a good friend. As a MAC swimmer, I always look forward to swimming with the group, getting great coaching advice, and a good workout from the coach on deck. As a MAC team coach, I really enjoy coaching the team. The swimmers make it all worth it. I consider myself lucky to have to privilege to coach such a GREAT group of athletes AND…to also be part of an awesome coaching staff.  We (all 5 MAC coaches) have different swim backgrounds and talents, which we all bring together to the team. We seamlessly work together behind the scenes (mostly through group text) by writing/sharing workouts, organizing team building events, sharing new drills, keeping the team informed, covering all shifts, and anything else that is needed to keep the team on track.

I can’t wait to see what’s next for this team.  We have a STATE TITLE to defend in Kentwood in March…  Hope to see you all there!

MAC Swimmers are the greatest advertisements of all! We love how you share your stories on social media, with friends, etc. We would like to share your stories as well. Each week we will highlight a MAC Swimmer so we can learn more about the team.

Weekly Featured Workout:

300 (75swim, 25kick on bk)

10×50 two times through

  1. Rt arm/lt arm by 25
  2. 2/2/2 (2 right, 2 left, 2 full strokes)
  3. FR w/OverKick
  4. Lt arm/Rt arm by 25
  5. 3 Str. BURST breakout then Cruise the rest of the 50

Two times through w/zoomers:
25FR, 75Fly easy
50FR, 50 fly easy
75FR, 25 fly MAX
-FR should be done with a snorkel or a 7,5,3 breathing pattern

Three times through:
Round #1 Fly/FR by 25 thoroughout set
Round #2 All FR
Round #3 Roll through IM starting with BK each distance (25 BK-50 BK, BR-75 BK, BR, FR-100 BK, BR, FR, Fly-50 BK, BR, FR by 50)

1×200 IM (Build by 50)
8×25 Odd Build, Even Fast!
4×50 Kick F! w/zoomers and snorkel or board
2×100 1. FR OverKick building stroke tempo to leg speed
2. Non-FR Timed

1×100 ez choice

Countdown to State Meet Begins!

Friday-Sunday, March 27-29, 2020
East Kentwood High School
Kentwood, Michigan

MAC Team information can be found on our website:  CLICK HERE

Swim Your Way to Bronze, Silver and Gold!

Earn Bronze, Silver and Gold medals by swimming events in practices, at meets, and at the 2020 State Meet. You can set goals to challenge yourself, race against teammates and even participate in our Medal Ceremony next spring! For complete details, visit our website – CLICK HERE


CLICK HERE to download a printable PDF worksheet, to keep track of your MAC Olympics progress, events and times, in addition to writing on the banner on the pool deck.

Spread The Word:

Share the fun and fitness we have created at MAC!.  We now have a flyer available on deck. It gives details about MAC and MAC Lite. Thank you for being a part of the MAC Family!  To view the flier, CLICK HERE for a printable PDF.

Upcoming Events:

Sunday, Feb. 2nd, Brighton FAST Super Bowl Meet

Saturday, March 7th, South Lyon Spring Swim Meet

Saturday, March 14th, Milford Meltdown Swim Meet

Friday-Sunday, March 27-29, Michigan State Championship Meet in Kentwood, MI.

Team Communication:

We use REMIND app/website, to send out last minute schedule changes, or messages. To sign up, and for more information – CLICK HERE

Coach Contact Info:

Dianne: h2oranger@hotmail.com
Kris: macswimgoblue@gmail.com
Jim: jimjtg@icloud.com
Maria: carpelacusnatavi@gmail.com
Melissa: jrichardson90@comcast.net

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