RecPlex Classes, Nov 21 thru 28

RecPlex class schedule for the next week and a half:

• No classes on Sunday, Nov 21 due to Turkey Triathlon.  Make-up classes will be the same time on Sunday, Nov 28.
• No classes on Thanksgiving Day, Thursday, Nov 25.
• "Demo" classes at the RecPlex Nov 24-28 -- schedule here.  Free to members, non-members $5 per class or unlimited classes for $15.

---

Swim 4 Fitness Review Notes (11/18)

From Nov 18 class:

• Review Skate Postion
• Double Switch
• Kicking with Kickboard, side position

Swim 4 Fitness workout for Nov 18

w/u: 200 Free

Main Set:
2 x 800 by 100s (RI: 15”) as:

1-4 Build
5 Fast
6 Easy
7 Fast
8 Easy

1:00 rest between sets

400 Pull

c/d: 100 free
Total = 2300 yds

---

No classes on Sunday, November 14

Reminder:

No Tri Swim Clinic and No Tri Brick Class on Sunday, November 14 at the RecPlex.

Make-up class is Sunday, November 28.

Swim 4 Fitness Review Notes

From 11/11 Class:

• Thumb scrape drill
• Fingertip drag drill
• Focus on inserting hand near the head
• Focus on arm extension: r-e-a-c-h toward the end of the lane
• Hands entering at 11:00 and 1:00
• Catch not crossing center of body

---

Swim 4 Fitness workout for Nov 11

W/U: 300 Free, 8 x 75 Pull (RI: 15")
Main Set:

300 Easy (30")
3 x 75 Fast (30")
75 Easy (20")
2 x 75 Fast (30")
75 Easy (20")
75 Fast (30")

C/D: 100
Total Yards: 1900

---

Swim 4 Fitness Review Notes

Review Notes from last session:

• Skate
• Skate with Overswitch
• Swim + Swim with Pullbuoy
• Arm Extension / Front Quadrant Swimming
• Hand Entry near head
• 11:00 and 1:00 arm entries

Help Preserve College Swimming!

Help Preserve College Swimming for When YOU  (or your child) Goes to College!

It’s no secret that college swimming has been “under the gun” due to college budget cuts in recent decades.

We want to let NCAA Division I Presidents/Chancellors and Athletic Directors know that there is a large, vibrant, energetic and committed swimming community in the USA that appreciates the fact that THEIR University has kept swimming alive and well at their institutions.

AND let them know that we want them to continue that support, and that our Children will consider attending Universities that allow them to continue their swimming excellence during their college years.

During the time period Nov. 15, 2010 through Dec. 30, 2010, won’t you take a few minutes and write a letter or send an email to the President and Athletic Director of the institution of your choice. (or more than one if you’d like!) and say THANK YOU for their support of swimming and let them know that the tuition dollars of you or your child will flow towards the institutions that keep swimming opportunities alive.

You can find the email and mailing addresses of EVERY NCAA Division I institution in the country on the American Swimming Coaches Association website at https://www.swimmingcoach.org/ad_addresses.htm

Letters from young swimmers are particularly appreciated!  How about your swimmer (s) sits down today and does something to preserve their own future opportunities?

All the Best, John Leonard, American Swimming Coaches Association

---

Swim 4 Fitness workout for Nov 4

WU: 4 x 100 swim done as 50 kick, 50 Freestyle.

Main Set: (Rest Intervals are in seconds within parentheses):

• 50 (15”) - EZ with good technique (Zones 1-2)
• 100 (30”) - Moderate pace (T-pace + 5 seconds)
• 200 (40”) - EZ with good technique (Zones 1-2)
• 300 (60”) - Moderate pace (T-pace + 5 seconds)
• 200 (40”) - EZ with good technique (Zones 1-2)
• 100 (30”) - Moderate pace (T-pace + 5 seconds)
• 50 - EZ with good technique (Zones 1-2)

CD: Easy combination of Kick and Freestyle for 10 minutes.
Total: 1900

---