November 2020 Monthly

November 2020 Monthly

Welcome to the first issue of MAC MONTHLY.  The goal of this monthly email is to provide a more personal and in-depth team communication.Topics may include training tips, workouts, articles and important deadlines.

We hope you enjoy reading this first monthly, and please send any comments or suggestions for future issues.

It’s Not too Late…

The MACs Giving Virtual event will run through December 8th. You can sign up at start your events at any time.  MAC will make a donation to a local food bank with proceeds.  For complete event details – visit our website: – CLICK HERE

Spotlight Swimmer of the Month:

Paul Lundin

As many of you might know, I am a professional violinist by trade. I have lived and worked in many parts of the country. Currently, I am a free-lance violinist playing for the many small professional orchestras in the SE Michigan. I grew up in Escanaba, Michigan in the Upper Peninsula. When I grew up, there were no pools, indoor or outdoor, within 50 miles of my town. So, swimming was done during the 2 and half months when the skiing and snowmobiling wasn’t any good. My family had a camp on the Sturgeon River that had a sandy bottom and a swift current. I finally learned how to dog paddle well enough at age 8 or 9 that I could jump or dive off the 3 foot high bank and swim to the shallow side and, with careful timing with the current, start well upstream and paddle like heck to make it to the ladder for another jump into the tea colored and frigid water.

When not at camp, my summer afternoons were spent at the beach on Little Bay de Noc. During high school I went through the lifeguarding course at this beach and became a lifeguard there. A job I would do for 16 summers. Even after being married, having a full-time orchestra job, and teaching at a university I had summers free to go back to the UP and spend them on the beach! Teaching Red Cross safety swimming was my favorite part of that job.

After we moved to SE Michigan in 2008, I began swimming in pools to try and get in shape again. My very first competitive experience was “Swim to the Moon” in 2011. I discovered MAC by accident when I swam at Milford one morning in March of 2014. I might not ever have joined except the water at Powerhouse Gym, where I was a member, got so incredibly dirty that I broke out in a rash!

My first practice was with Gunny as she was preparing to move. I did OK, but as someone with no experience with racing in a pool, I was pretty green. Turns, streamline, butterfly, how to go off the block, and much more were completely new to me. And even though I still do open turns and cling to some old habits, I have improved created some great memories and put some “feathers in my cap” at state meets.

Open water swimming is still my first love. I swam more miles this past summer than ever before. It really helps to have the encouragement of a couple of friends from MAC who swim with you to get you out there! I swam a 2.25-mile race in the UP on Teal Lake and did quite well. The “Big Swims” at Tom’s lake were a highlight this summer as they always are.

MAC has been a wonderful experience for me. Everyone around me is an inspiration. The friends I have made, and the encouragement of the coaches are cherished. To be able to say that I can do something better physically now than when I was 25 years old is an awesome feeling. I may never have a qualifying time for nationals, but I still feel like an “ascending swimmer” at age 57. The MAC family is that kind of encouragement – no matter your age you can improve your swimming!

Photos: 1. Open Water Dive at Mackinac Island, 2. Pictured Rocks, Marquette,  3. My daughter Isabella

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.

Monthly Feature Article:

Training with a Partner

By: Kris Goodrich

As both a coach and a pool manager, I have the opportunity to swim many different ways: lap swim, with my team, or train with a partner. I love the team atmosphere with bantering back and forth across the lanes, feedback from a coach on deck, and the competitiveness of multiple people working to complete a hard set. However, in the past eight months due to pool shutdowns and local pandemic restrictions, most do not have the opportunity to swim with their team. Swimming solo can be a Zen moment – time to reflect, enjoy the water, and work on technique. It’s the rare swimmer that can push themselves when swimming solo, either in total distance or working hard within a set, so often a workout isn’t quite as challenging on your own.  A third option is to find a regular training partner to meet up with and swim. In the past several months I have found that to be the best way to swim due to restrictions in my area. Each of my training partners pushes me in different ways in the pool, sometimes physically and sometimes mentally. I am not only able to get a great workout but sometimes have to step out of my comfort zone to accommodate their needs as well. Since there are only two of us, you get the camaraderie of the team. Similar to a solo workout, you also have a vote in planning what you’re going to swim that day. Swimming with a training partner can often be the best combination of team and solo swimming.

My perfect workout would last about an hour and be almost all freestyle. Since I like to sprint, there would probably be nothing over 200 meters in any set, and lots of rest throughout the workout. An hour is about all the time I have to fit in a workout each day along with family activities and coaching. When training with a partner, their goals and strengths are often different than mine. Our workouts tend to be a mix of what each of us would like to swim.

Over the years I have had many training partners: a former D1 NCAA swimmer and Olympic Trials qualifier, triathletes, fellow coaches, teammates.  The one thing I have learned the most is to be flexible. Our intervals may not always be the same so sometimes I have to remember that it is about the workout as a whole and not making my goal time each swim. Depending on who I am swimming with, sometimes I get a lot of rest. If I’m swimming with a much faster swimmer, it may be touch and go for me. Often, we’ll plan a set knowing that one of us may be swimming 200s and the other 150s, but we both get a great workout in the same amount of time.

Don’t be afraid to use toys to modify a set with your training partner. If one person has a great kick and the other doesn’t, use fins or zoomers on that set. When pulling, fingertip paddles are a great option for the stronger swimmer while the other uses full size paddles.  I love the TYR PDR fins that allow you to swim all four strokes. They’re a lifesaver when I am swimming IM sets with friends – they keep me a lot closer and we can stick to the same interval. Plus it’s always good to have an excuse to swim a whole workout with fins! Instead of thinking of fins or paddles as a crutch, think of them as tools to even out the disparity between your individual strengths and weaknesses.

Take advantage of someone with more experience than you to swim better or learn new skills. My NCAA training partner has amazing turns so when I swim with her my goal is to try to get off the wall just like her. If you are the partner with more experience, don’t be afraid to slow down and share that experience.  How to make their turns better, how to pace a hard set, work on their streamlines, etc. The more you work together, the more both of you get out of your workout.

Remember that just as everyone is a different swimmer, their mental approach to the workout differs as well. Triathletes are some of my favorites to swim with not just because they always want to swim freestyle but they are amazing in their determination towards the end of a set or workout. Since they typically train long and hard, their encouragement and perseverance at the end of a set, 10 x 200 for example, can push you harder than normal (now if they would only do flip turns!).  Other partners may need your encouragement to finish the set. You may find that rallying them to work hard switches your focus off how hard it is for you. Whichever side of the equation you are on, it is a win-win situation for both swimmers.

Over the years of swimming, I have had many training partners come and go. Each brought something totally different to my workouts and my life. The best thing about training partners is they often become close friends. They know if you’re having a bad day and need a friend.  If you’re tired physically they’ll push you to go farther but understand it if you need an easy day. If we can’t get to the pool, a hike, bike, run or even Zoom workout keeps us connected. Training partners can help keep you physically and mentally healthy in a time where we all need both. Find a partner, reserve a lane, and jump in the pool for a great workout!

Weekly Featured Workout:

Thanksgiving Workout

Warm-up 10 minutes choice swim/kick/drill

Turducken (400 IM, 200 Fly, 500 Free)
50 Fly, 50 Bk , 50 Br, 2 x 25 F! Free
50 1 arm Fly, 50 Long Fly
500 for Time
50 1 arm Fly, 50 Long Fly
2 x 25 F! Free, 50 Br, 50 Bk, 50 Fly

Coach Kris’s Fruitcake Set
5 x 100 Odds are IM F!, evens are EZ Free used as your rest and recovery – no other rest allowed
5 x 50 IM F! 10s RI

Cool Down: 200 EZ Choice

Have fun!


Team Communication:

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Coach Contact Info:


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