News and Announcements
GMAC 09.12.2020 Time Trial Results attached.
The document GMAC_Time_Trials_9.12.2020_Results.pdf was attached to this post.
Swim times are as follows:
Level 1: M, W, F 6:00-8:00 pm, Saturday 7:00 -9:30 am, and Tuesday/Thursdays will have a 1 hour split practice from 4:30-5:30. This means that half of level 1 will be on Tuesday and the other half will be on Thursday. the day will be determined after registration. (drylands at the start of practice)
Level 2: M, W, F 5:00-6:45, Saturday 8:30-11:00 (dryalnds at the start of practice)
Level 3: T, Th 6:15-8:00 pm, Saturday 6:45-8 am (first 15 minutes will be drylands)
Level 4: T, Th 5:30-6:45, Saturday 10:15-11:30 (first 15 minutes will be drylands)
Level 5: T, Th 5:45-6:30, Saturday 10:30-11:30
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
Work on a skill for 10 minutes! What’s a “skill”? There are tons of things that qualify as a skill:
- Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
- Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope
There are tons of options, pick something to work on and practice it for 10 minutes!
30 backpack rows
30 backpack floor press
30 backpack overhead press
30 backpack deadlifts
30 backpack squats
Add weight to your backpack (shoes, canned food, weights, etc) up to 20lbs. If you have actual weights, you can use 10-30lb weights (dumbbell, kettlebell, etc). Your weight should be light enough that the 30 reps takes no more than 3 sets with quick breaks (3×10).
Stretch for 10 minutes
Backpack Floor Press
Backpack Overhead Press
We’ve been talking a lot about the underwater kick in practice. Our kicks should be narrow but strong, and we should be kicking equally in both directions. Here is an excellent video by Gary Hall Sr. and The Race Club that demonstrates three different kinds of kicks and how efficient they each are. They use underwater cameras and a velocity machine to measure the velocity (speed over distance) of each kick.
Underwater Dolphin Kicks: The 5th Stroke
If you haven’t watched the crossover turn video from last week, make sure to watch this one too:
The Fastest Backstroke to Breastroke Transition: Crossover Turn
Bonus Video if you are bored or liked the other two:
Freestyle Arm Recovery: Octane Levels
Your homework for today:
- Read Monday’s post about crossover turns
- Do something physically active for at least an hour
- Stretch for 15 minutes
- Do something fun or interesting today!
- Get 8 hours or more of sleep tonight
- Bring a old t-shirt on Friday (one that you can swim in)
If you liked the video on crossovers by Gary Hall Sr. from The Race Club, they also did a great video about underwater dolphin kicks and how minor adjustments to your kick can make a big difference.