Great Mills Aquatic Club

REST DAY

Athletes, today you are expected to do ALL of the following:
- Stretch for 10 minutes
- Do something productive (chores, homework, clean, research, etc.)
- Eat at least 1 fruit and 1 vegetable
- Do something nice for a friend or family member
- Check in on a teammate you haven’t heard from in a few days
- Do something for yourself (watch a funny movie, listen to your favorite music, read a good book, etc.)
- Get 9 hours of sleep

Supplemental Reading
6 Cool Things That Happen When Swimmers Improve Their Mindsets
https://swimswam.com/6-cool-things-happen-swimmers-improve-mindset/

7 Things You Can Do Today For a Better Practice Tomorrow
https://swimswam.com/7-things-can-today-better-practice-tomorrow/

WARMUP
2 sets of:
20 jumping jacks
5 dynamic squat stretch
10 alt. T-stretch
10/10 arm circles

STRENGTH
3×10 KB swings

CONDITIONING
3 rounds for time
20 forward lunges (1,2)
20 alt. v-ups (1,2)
20 reverse lunges (1,2)
20 sit-ups

ACCESSORY
3×8 pull-ups (weight optional)
or
3×12 banded rows

COOLDOWN
Stretch for 10 minutes

Helpful Links
Form – Kettlebell Swing
https://www.youtube.com/watch?v=mKDIuUbH94Q

Demo – Alt. V-Ups
https://www.youtube.com/watch?v=7Jsy38Tam80

Demo – Banded Row
https://www.youtube.com/watch?v=AJWp-wVmTp4

Unfortunately, the Jr. Championship meet scheduled for this weekend has been cancelled. MD swimming has indicated they will try to reschedule.

“Dear Athletes, Coaches, Officials, and Parents,

Maryland Swimming has spent the day reviewing options for upcoming meets in light of the Coronavirus situation. The Board has received communication from USA Swimming and has reviewed the CDC and WHO recommendations.

University of Maryland Baltimore County (UMBC) has notified us that the swim meet (“the first site”) scheduled for this weekend cannot be held. The campus is shut down; thus, the Junior Championship Meet at UMBC cannot be held. Subsequently, Maryland Swimming has decided to postpone the second site, St. Mary’s College, for this weekend as well. Maryland Swimming and the hosting teams will reschedule these meets, if possible. Loyola is also closed to swim meets.

Additionally, the other meets scheduled for March (11 and over B Champs; 9-10 B Champs; and, 8y Champs) will be reviewed on a week-to-week basis. Maryland Swimming will communicate with host teams as decisions are made and as more information comes forth regarding the Coronavirus.

Maryland Swimming wishes the situation were different, and we feel for the athletes who have worked hard to make the Championship meet. We are sorry.

Sincerely,

Anna Summerfield
General Chair, Maryland Swimming"

GMAC February 2020 Newsletter

We hope you had a great time at the GMAC Holiday party! Pictures have been uploaded to this site and the facebook page! We wish you all a very merry holiday season!