November 23rd-30th, 2019

Weekly Practice Schedule

November 23rd-30th, 2019

Wishing our MAC Family a safe and Happy Thanksgiving!
The week our schedule will be:
Monday:  9:30-11:00AM,  7:00-8:30PM
Tuesday: 9:30-11:00AM
Wednesday: 9:30-11:00AM, No PM Practice
Thursday & Friday: No Practice – Happy Thanksgiving
Saturday: 7:30-9:30AM

News:

As we look forward to Thanksgiving this week, remember that we will continue accepting food and/or money donations for the Swoops Emergency Food Pantry through the holiday weekend until December 8th. Refer to the below section MAC Gives Back for more information!

Swimmer of the Week:

Ana-Lisa Paolini

Pictured: Sante, Sofia, Adriana, Lorenzo and Ana.

The smell of chlorine. The water gushing into the gutters. The stillness of the water before anyone has entered the pool.  Most would not define the pool as peaceful and a place of serenity. Yet, to me, these are some of the very reasons that I love this sport.

I’ve been swimming for as long as I can remember.  I swam in my first swim meet when I was 6 years old in Los Alamos, NM.  From then on, I couldn’t kick the swimming high. I swam through college and competed in some of the most elite swim meets. Alas, life has a funny way of getting in the way. I hit the “real world” and it was time to work, I focused on my career and swimming fell to the wayside for years.

Bogged down with the stress of work and relocating to Michigan, I knew I needed to hit the pool again and swimming alone wasn’t an option.  Let’s be honest, if you’re anything like me, you’ll do a 400 in some fashion, maybe a kick set and call it good. Beyond that, I needed human contact aside from my co-wokers.

I did a Google search and a few teams popped up in the area, but MAC stood out amongst them. A highly qualified coaching team and organized practices- what could be better?!  It’s been 3 years now and this team has seen me through some of my life’s major milestones- marriage and pregnancy.  Coaches and lane mates that push you through those grueling practices where you just want to pass out-you know the ones where we need subtitles to decode the workout.

Through this team, I have made some amazing friends that have pushed me more than they know.  The accountability is what makes me want to spend an unfathomable amount of time in the pool just to achieve that unimaginable goal time and continue developing my technique.  You all make me want to train my hardest to overcome my fastest enemy who may as well be my best friend in the lane next to me. Swimming is simply unbelievable, and I can’t wait to share my love for this sport with Lorenzo, who is 7 months now. Too soon to have him join MAC?!

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.

During This Holiday Season…

MAC is giving back with donations of food and/or money to the Swoops emergency food pantry, through Eastern Michigan University.

You may drop items in the “MAC Gives Back” box at the pool. To Donate Cash, Visit the MAC website:  www.MilfordAthleticclub.org/shop We will collect money, and send one check from the MAC team after December 8th.

For detailed information, and view the flier – CLICK HERE

Thank you in advance to the MAC Family!

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

KEEP TRACK OF YOUR PROGRESS… 

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.

Weekly Featured Workout:

400 (75, 25 scull)

4×50 (1 of each stroke) Long, Focus on turns

4×100 (1 of each stroke on first 50 of each 100) 50 Hesitation stroke, 50 FR Strong
Hesitation per stroke: Fly 3 kicks, 1 pull
BK 6 kicks/1 pull
BR 2 kicks/1 pull
FR 6 kicks/3 strokes

4×75 dolphin kick on BK w/zoomers, Descend 1-4
4, 6, 8, 12 underwater dolphin kicks off walls per 75s

200 kick w/o zoomers (50 Build, 50 F!)

8×50 FR odd Sprint kick w/zoomers and snorkel (Streamline position)
even Swim, Beat kick Time (NO equipment)

4×50 @:10 rest (25 IMO, 25 FR Overkick)

4×25 Sprint Non FR :05 rest (All same stroke)

4×50 @:10 rest (25 FR Overkick, 25 IMO)

8×25 Sprint Non FR :05 rest (different stroke that 4×25)

4×50 Off The Block, F! IMO @:10 rest

12×25 Sprint FR @:05 rest

2:00 rest

200 IM Timed

Warmdown

Upcoming Events:

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.