News and Announcements

Our registration is now open for the next session. This session starts on Monday, November 9th and ends on Saturday, January 9th. There are a few changes that we had to make due to COVID restrictions. We also added 3 different high school swimmer sessions that are one day a week – open to level 1 and HS swimmers.

ALL swimmers must sign up for the $20 FLEX USA Swim membership. The FLEX allows for swimmers to participate in 2 meets. If we see that meets will be available, we can provide the option to upgrade to the $89 membership at that time. If you have any questions, please let us know.

https://cui.active.com/sports-reg/login?a=cbab421c-92ee-41ea-a74c-c56820884ff3

The practice times are as follows:

Level 1 / HS – FULL
M, W, F 6:00-8:00 pm
Saturday 7-9:30a

Add on Options
Tuesday 5:30 – 6:30p (level 1 add on day or HS) – 3 spots left as of Nov 10
Thursday 5:30- 6:30p (level 1 add on day or HS) – FULL
Saturday 7:00 – 9:30a (HS add on only) – * 5 spots left as of Nov 10*

Level 2 – FULL
M, W, F 5-6:45p
Saturday 8:30-11:00a

Level 3 – 1 spot left as of 10 Nov
T & Th 6:15-8:00p
Saturday 6:45-8:00a

Level 4 – FULL
T & Th 5:30-6:45p
Saturday 10:15-11:30a

Level 5 – 1 spot left as of 10 Nov
T & Th 5:45-6:30p
Saturday 10:30-11:30a

From the Maryland Swimming Safe Sport Chair:

The Safe Sport Committee wanted a way to connect and boost the morale of Maryland Swimming. The Safe Sport Athlete committee has created a program for October, a theme representing “The day in the life of a Maryland Swimming Swimmer.”

This program is a way for athletes to represent their teams in what they do before, during, or after practice. Coaches are encouraged to get their athletes of all ages to express their teams. The older athletes can assist or include younger athletes. Athletes can show what they eat, how they do their training, or what they do after practice. This will be presented on the Maryland Swimming Instagram Storyline.

I challenge all of Maryland Swimming to get involved – this includes: Coaches, Officials (yes we want to see how you officiate) and Athletes.

The instructions on how to submit videos and photos are included in the attachment. Let the fun begin!!!!

The document Safe_Sport_Splashdown_Information.pdf was attached to this post.

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Off-Day Conditioning - 092420

Posted by Max Lucas at Sep 24, 2020 11:09AM PDT ( 0 Comments )

Thursday, September 24th, 2020

RUNNING

4 × 800m at an easy-moderate pace

Rest 1:00 between sets

800 meters would be two laps around a track, or roughly four laps around the parking lot at the pool. It should take roughly somewhere around 4-6 minutes per 800m. If you can’t figure out a way to measure distance, you can run 4 × 4:00 ez-mod pace instead. Keep your running pace between easy and moderate, and try to be consistent for all four sets. If you are an experienced runner or have been running several times per week, you can run these moderate to fast if you want to.

My times were 3:56/3:58/3:58/3:36. I ran the first 3 moderate and decided to run hard on the last set to see what my time would be at a fast pace, so I have that information for future workouts.

As we discussed on zoom this past week, make sure to warm up and cooldown/stretch before and after! :)

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Workout of the Day - 091920

Posted by Max Lucas at Sep 19, 2020 8:21AM PDT ( 0 Comments )

Saturday, September 19th 2020

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

STRENGTH CIRCUIT
4 rounds
20 weighted lunges (1,2)
20 weighted squats
20 push-ups
20 weighted floor press
Rest 1:30 between rounds

Try to do each movement in as little sets as possible. The squats and lunges should be mostly unbroken, 2 sets at most (10 reps, rest for 5-10 seconds, then another 10 reps). Break the push-ups as needed. Floor press should be unbroken or done in 2 sets at most. Try to move through the circuit at a steady pace, but as always, focus on smooth controlled movements with proper form.

Use weights if you have them. If you don’t have weights, you can fill a backpack with items (textbooks, canned food, etc) to make it heavier.

CONDITIONING
3 rounds for time:
Run 400m (or run for 2 minutes)
20 jumping jacks
15 jumping squats
10 military push-up burpees
5 hand-release push-ups

Stay moving as much as possible during this circuit! Military push-up burpees are just a burpee, but at the bottom of the burpee you do a military push-up (hands directly under shoulders, elbows touching your sides) before you jump up. For the hand-release push-ups, do them if you can, but do regular push-ups if not.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Squats
https://www.youtube.com/watch?v=4zLylOqFZE4

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

Hand-Release Push-up
https://www.youtube.com/watch?v=TZSgRu7-sCk

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Breaststroke Videos

Posted by Max Lucas at Sep 17, 2020 1:47PM PDT ( 0 Comments )

Due to the pool being closed today, here are some helpful videos on breaststroke technique.

Breaststroke Overview from Indiana University’s head coach, Ray Looze
https://www.youtube.com/watch?v=mfcX1gGYIVQ

Proper Pul in Breaststroke by TYR
https://www.youtube.com/watch?v=rjWwLB71OnY

Breaststroke Kick with Rebecca Soni – The Race Club
https://www.youtube.com/watch?v=eq5XyKBWZS0

Breaststroke Technique Summary – Skills NT Swimming
https://www.youtube.com/watch?v=gi-llfERtx0