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  1. Week 195 - Friday

    by , June 24th, 2016 at 05:46 PM (After a long rest)
    I did not get back from Minneapolis until late last night and by the time I turned work off it was gone midnight which left me with about 4 hrs. of sleep before my alarm went off for practice. To say I was dragging this morning was an understatement.

    My son also came to the pool with me for the third day in a row.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    6x(100 kick on 1:45, 2x25 afap on :30)
    4x200 free with snorkel on 2:40 descend 1-4
    12x50 on the power tower with 50lbs on 1min

    Warm down
    200 easy

    I was very sluggish and achy on the first main set but finally got going on the 200s. On the 100s kick I was holding 1:25's and on the 25s I was going :12/:13s. On the 200s I started out at 2:04 and descended going 2:02, 2:01, 2:00. On the power tower I was coming in at 25 on :18/:19s.

    Tomorrow is going to be a little crazy with practice from 7-8 followed by coaching my senior group from 8-10 and then swimming in a meet in Frisco which is about 40 miles from Rockwall which starts at 11am. I plan on getting to the meet as soon as possible and warming up in the shirt 25scy pool while the meet is going on. I am entered in both the 200 and the 50 free. Should be fun especially after a workout earlier in the morning.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/27/2016

    by , June 24th, 2016 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: fast

    4 X (3 X 100 2:15 #3 on 3:00
    Choice. #1/2 are moderate--#3 is fast

    4 x 300 pull 4:30
    Negative split

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  3. Ask a Lead ALTS Instructor

    by , June 24th, 2016 at 09:59 AM (Ask the ALTS Experts)
    This issue's entry is answered by Lead ALTS Instructor Lisa Brown. Lisa is the aquatics director at Zionsville Aquatics Center in Zionsville, Ind.

    Q: I want to add adult lessons to our facility’s schedule, but my aquatics director doesn’t see the need. What can
    I say to convince her?

    When discussing any programming idea with a director, always think, “What is in it for the facility?” What income opportunities are there with adult learn-to-swim programs? Be sure you know what other adult programs exist, as this would appeal to a similar crowd. The swim lessons might compete with other programs, or they might be a natural addition – how many people taking water aerobics need swim lessons? Very likely, many of them.
    Remind the aquatics director that adult lessons bring in the heads-of-households that have the decision-making power to bring in more family members for income opportunities such as children’s lessons and other programming.
    Inform the director about studies that show that many adults who do not know how to swim, also have children who do not know how to swim. In fact, only 13 percent of children of nonswimmers will ever learn to swim, according to the USA Swimming Foundation. It’s a vicious circle that your facility can help stop, making a difference in the community.
    Tell the director about ALTS marketing assistance from USMS -- banners and printed materials, as well as the searchable database for the public to find certified instructors, and the searchable Places to Swim page on The ALTS program can be listed on the facility’s Places to Swim entry, as well as other programming. The ALTS program will drive people into the facility. And once the customers are happy with their lessons, they will share their experience with friends and family.
    What would it cost to add adult learn-to-swim? Just a little pool space, and the benefits will pay off for years to come.

    Q: How can I convince my aquatics director to send some of my co-workers to get USMS-ALTS certified?

    The ALTS certification provides the instructor proven training and strategies tailored for adult learners. Once certified, the ALTS instructor is part of a nationally recognized program that is standardized across the nation. Having this education and training boosts the success rate of the lessons, and if the lessons are more successful, more people will sign up, bringing in more business and income to the facility.

    Q: I have a student who has learned the basics, and wants to swim for exercise. He doesn’t want to join our Masters team. What should I teach him first?

    Teach him how fun it is to swim with another person. Swim with him, as an instructor and as a friend. In the water, you can show him the techniques that will help refine his stroke.
    Teach him how to use a pace clock to train, how to circle swim, how to work on a powerful kick and how to do flip turns. Remind him that swimming is ever-changing: as you perfect one part of your swimming there is always something else to improve upon. Make sure he knows he does not have to be a “master” swimmer to be part of a Masters team, and that sometimes swimming with a group can help you get better. If your student is still not interested, that is fine, just teach them the fun points of lap swimming.