Weekly Practice Schedule

November 10th-16th, 2019

All weekday morning practices this week will be at Lakeland High School, 1630 Bogie Lake Rd. White Lake, MI 48383, due to morning PE classes at MHS.

NO Saturday Practice this week 11/16, due to the South Lyon meet.

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

News:

1. South Lyon Meet will be Saturday, November 16th. This is the last local fall meet of the season (next meet is in Dewitt on 12/7). Sourth Lyon always has a great hot lunch after the meet, and don’t forget we’ll have a MAC meet participant prize/drawing.  You can register at MichiganMasters.com.  No MAC practice next Saturday.

1. We now have a MAC Lite PM practice. Mondays 7:00-7:45pm in addition to Thursdays at 8:00-8:45am. MAC Lite is a great introduction to swimming, for adults who are interested in learning to swim for fitness, triathlon, competition, or are not quite ready to swim with MAC. Each week will build on skills learned. Swimmers are welcome to join at any time. No experience is required. For information about MAC lite, CLICK HERE.

2. Mark your calendar:  Saturday, December 14th, (7:30 am) will be our annual MAC Raindeer Relay Games. If you haven’t been before, you will want to come join the fun.  We split up into 2 teams, and compete for fun, in a holiday themed meet.  There will be regular swim events, and “fun” themed events and relays.

Swimmer of the Week:

Ryan Noechel

My name is Ryan Noechel and I am 23 years old. I have been swimming ever since I was just a baby. My parents would take me to swim lessons and get in the water with me. As I got older the lessons started focusing on swimming competitively and developing technique to race. I still remember to this day going to those swim lessons and having to swim a 75-100 free and feeling like I had just swam to the moon. But I progressed and would eventually swim in both middle school and high school. Once I left high school I stopped swimming to focus on my studies at college. Now that I have graduated, I felt like I needed to get back into the pool so I started swimming on my own at LA Fitness. The workouts that I was swimming were sort of boring and becoming stale over time. But one day I was talking to this swimmer there and he started telling me about Michigan Masters and MAC. I went home and did some research and decided to check MAC out. Went to my first practice and was hooked immediately!

Most of my history with swimming has been under coach’s who train in a more traditional manner: You swim yards, more yards, and even more yards until you can’t swim any more. When people ask me what swimming in high school was like, I tell them about the three hour practices we would have, six days a week in the middle of Christmas break swimming up to 15,000 yards depending on the workout. The only thing getting you through it was dreaming of the monster meal you were gonna devour the minute you got home.  With that being said, when I showed up to my first MAC practice and found out that we were only swimming 3500 yards and the focus was more on technique, it was a bit of culture shock for me.

Even though I have only been swimming with MAC for about two months now, I have found just about every practice fun yet challenging. Each time i am able to push myself harder than the day before. It helps to have Dianne there “yelling” at me to go faster, drop more strokes per 25 or give me a dirty look when I didn’t do the set right. That style of coaching is my motivation to become a better and faster swimmer. I am excited to call MAC my swimming family and am looking forward to participating in meets throughout the season!

A few interesting things about me: I went to Western Michigan University and graduated in 2017 with a bachelors degree in Aviation Flight Science (just a fancy phrase for becoming a pilot). I left school and started flying small private jets for a real estate developer that had properties all over the country to build flight time and experience. Once I got enough experience, I left that job and am now flying Boeing 727’s for a cargo company based at Pontiac Airport called IFL Group!

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:

400 (75 sw, (open turn), 25 kick on BK)

6×50 (25FR, 25scull) @:10 rest
-light FR kick with scull
-Open turns on all 50s, NO WALLS (turn at the T)

4×75 Kick with zoomers and board (25 FR kick w/board Build, 50 Hard kick on bk in Streamline position w/out board)

200 BK Build by 50s w/open turns

3×100 IMs @:15rest Des. 1-3, #3 Timed
1. NO Walls
2. Streamline kick in and out of walls (inside flags)
3. regular IM

4×25 MID Pool @:40/:45 odd Smooth
even F!
100 IM Strong @2:00
4xthrough above set IMO by rounds on the 25s

3×100 @:15r 1. 50 stroke/50FR
2. 75 stroke/25FR
3. 100 stroke F!
-Stroke is Best non-FR

4×150 @:15 rest
-Des. 1-3 (50BK, 50BR, 50FR)
#4 FR F!

3×100 IM @:15rest Hold Time from previous set

Warmdown

Monthly Feature Article:

Dryland Training:
Love it or hate it, you need it!

By: Maria Veen
• Owner and Coach, The Mighty Grind Endurance Systems LLC
• Certified Professional Triathlon Coach, ITCA
• Certified Level 3 Masters Coach, USMS

We know we should make time for it but we don’t.

As I work on stroke technique with my swimmers, I’ll often recommend dryland exercises pertinent to the errors in the strokes.  Most often I get reluctance rather than willingness;  the swimmer would rather swim, the runner hates the gym, and the triathlete can’t find the time to fit it in.

All professional athletes spend time working on strength and conditioning to help their performance.  Football teams always have a weight room.  Dara Torres spent more time doing functional training in the gym than in the pool in her Olympic comeback year.  Ryan Lochte made huge gains in his swimming prior to the Rio Olympics and he attributed it all to strength training.  Tiger Woods regularly hits the gym.  I even used to train with a PBA pro at the workout studio.  If you want to see huge improvements, you need to do more than just swim (or bike or run).

Benefits of Strength and Conditioning

There are three different ways that strength and conditioning training can help you.  First, you can more effectively build strength with targeted exercises on land.  You need resistance to build strength in the muscles and ligaments. Although we can do some sets to build strength in the pool like pulling, tombstone kick, or buckets, it’s not nearly as effective.  Using your body weight or adding dumbbells or medicine balls offers more resistance than we can achieve in the water.  Explosive movements such as plyometrics and balance are also much more effective in the gym than in the pool. CONTINUE READING.. CLICK HERE

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:

Saturday, Nov. 16th, South Lyon Swim Meet
Visit: MichiganMasters.com for more information

Saturday, Dec 7th, Dewitt Swim Meet
Visit: MichiganMasters.com for more information

Saturday, Dec. 14th, MAC Reindeer Games

Friday & Saturday, Dec. 27-28 MAC Clinics

Sunday, Jan. 12, 2020 – EMU Coldest Meet

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

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

For a complete list visit our websiteN