The below workout is one of my favorites because I think it is important to have a variety in the workout. It’s good for your body to changes things up a bit. Move your arms in different directions to avoid repetitive motion. A rotator cuff injury is hard to come back from especially as we age. If we sit at a desk working on a computer all day typically leaning forward and then swimming all freestyle (crawl stroke) keeps you in the same position. Pull those shoulders back be proud of who you are!
140 swim & drill, 120 kick, 200 pull
4 x 100, 1:35/1:45
3 x 200, :10 – :15; rest descending 1 – 3
5 x 160, :10 rest; fly/free/back/free/breast/free/free/free
10 x 40, :05 rest; 1, 3, 5, 7, 9 kick / 2, 4, 6, 8, 10 pull (sprint)
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All swimming pools have pretty much the same rules. One rule in particular will be at any swimming pool you go to, that is “Please shower before you enter the pool”. This rule is there for a very specific reason. And no it’s not to annoy you. Pool chemistry can be a tricky thing. If you get in without showering your perfume, sweat, make-up and what the day has proceeded to leave on you can throw off the chemicals of the pool. You might think I haven’t been anywhere I haven’t done anything to cause the pool chemistry to go off balance. If everyone has that thought then the pool will never be clean.
In order to help keep the pool chemistry in balance is that everyone showers prior to getting in. So, keeping that in mind on your next visit to the pool please remember to shower before you get in.
Swimming, Triathlon & Multisport
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You may be seeing a lot of swimmers in the pool with a snorkel lately. The benefits are tremendous! Everyone should be training with one.
Benefits of training with a snorkel:
- Allows the swimmer the ability to focus solely on stroke technique
- Eliminates interruptions of turning head to breathe
- Increases V02 max
- Increase arm turnover
- Swimmer is able to relax in the water not having to worry about “getting air” or gulping water.
- Helps swimmer aim for perfect technique while remaining horizontal (Allowing for great body balance, head position, rotation, hand entry, catch, etc.).
- Sometimes a nose clip is needed when beginning with a snorkel to prevent water from entering the nose
- Eliminates having to worry about getting oxygen
- Able to practice repeated movements correctly over and over, leading to a properly learned and executed stroke
For more information, or if you have questions about swimming or multisport training, please contact Teresa Nelson
Swimming, Triathlon & Multisport
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Water Aerobics is not just exercise… it’s making friends too. I had the pleasure of going Cross Country skiing for the first time with 3 of the water aerobics participants on March 9th. We went to the Cabin Creek area it was a beautiful sunny day on the other side of Snoqualmie pass. Cindy Shurtleff, Paul and Jean Henderson made the trip a blast. Once we had a boot repair done (duct tape is great for everything) we were off. I fell a few times and as I discovered later, came out with various bruises to prove it. As I say “No blood, no foul! Get up and stride it off”.
A few things learned by the group:
- Don’t roll your ankle out, that’s how you catch an edge and then it is all over, your body meets the hard pack snow.
- Cindy is an awesome teacher, thanks Cindy!
- Paul and Jean dealt with a minor boot malfunction quite well. Paul must have been a boy scout he was well prepared for anything.
My water aerobics class is planning another outing, my first time snow shoeing hopefully soon.
club, gym, health, indoor pool, Seattle, skiing, Training, water aerobics
Our Annual One-hour Postal Swim took place on January 29, 2012 at Mercerwood Shore Club. Seattle Athletic Club Downtown members took on the challenge to swim as far as they could in one hour with their friends and teammates taking splits and counting laps along the way. The results are mailed, hence the title “postal”, into USMS (United States Masters Swimming) to be ranked nationally amongst other dedicated swimmers. All results are posted in yards. Several swimmers were participating for their second or third year in a row, others for swam for their first time ever. It’s a fun, challenging, event that swimmers look forward to each year!
Congratulations to our following members!
Chad Baker – 3636
Victoria Boivin – 3510*
Tom Camp – 2991*
Addy Davis – 3325
Dustin Gilbert – 3582
Karissa Lackey – 3746
Elizabeth Martin – 3488*
Patricia Nakamura – 3336
Teresa Nelson – 4817*
Kirsten Nesholm – 2688*
Lisa Ohge – 3237*
Mike Podell – 3349
Darin Smith – 3150
John Strayer – 3321
Natalie Swistak – 3631*
Mark Webb – 3844*
The above figures are yards swam during the 2012 Postal Swim. Asterisk (*) denotes improvements in distance from previous Postal Swim results.
Swim Conditioning classes at Seattle Athletic Club Downtown are a great way to improve upon your swim fitness and technique. Contact Coach Teresa Nelson at firstname.lastname@example.org with any questions.
Health News, Swimming, Triathlon & Multisport
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Understandably, backstroke tends to remove swimmers from their comfort zone. You are on your back heading towards a concrete wall that you cannot see! Let’s see a raise of hands, how many of you have banged your head on the wall? I know I have a few too many times because I either wasn’t paying attention or miss calculated the distance. With the exception of those of us who day dream and don’t “see” the flags, there a few simple things that can help you avoid hitting your head again.
Whenever you get into a new pool, go to about ½ way down the lane and swim backstroke into the wall. When you see the flags above you, begin counting your strokes (each arm stroke counts!). The flags are the warning sign letting you know that you are approaching a wall. So, you are going to want to swim cautiously until you figure out the number of strokes that you take between the flags and the wall.
Once you have your stroke number (N), subtract two (ex: it typically takes me 5 strokes to get into the wall from the flags, therefore, if I subtract 2, I have 3). Go back to the middle of the pool and swim backstroke into the wall again. This time, when you see the flags, count to your N-2 (for me this number is 3). When you reach your N-2 do your flip-turn. This will give you a baseline from where you can do further fine tuning. Complete a couple more turns and adjust your stroke count as needed. If you find that you are too close to the wall on your turn, take 1 less stroke before you flip. Typically, you will know if you are too close to the wall because your feet will hit the wall too high sending you to the bottom of the pool when you push off. If you are too far away, take 1 more stroke before you flip. When you are too far away from the wall, it will feel as though you missed the wall when you tried to push off. As you get more comfortable, you most likely will lengthen your stroke requiring you to take less strokes, but not always!
Now something important to remember is that the distance of your stroke changes with your speed; therefore, the number of strokes that it takes to get to the wall will also change with your speed. So if you are calculating how many strokes it takes to get to the wall for a race, make sure to do it at a slow pace initially, and then repeat it at race pace.
Swimming, Triathlon & Multisport
backstroke, indoor pool, instruction, lessons, Seattle, swimming