Open Water Essentials, Drills, and Chat with Coach Stacy Sweetser
Coach Stacy Sweetser of SweetWater Swim Studio has put together a series of videos to help you improve your comfort and fitness in the open water.
Watch Open Water Essentials & Workout Ideas to learn basic safety and success tips, find out what equipment to use, and see examples of open water training sets.
Watch Open Water Suiting Up & Drill Work to get tips for putting on your wetsuit more easily and video examples of drills to work a variety of skills.
Watch Open Water Drill Talk for more detailed explanations of how to properly execute the drills.
Attend the Open Water Essentials with Stacy Sweetser event on Monday, June 8th from 6-7pm via Zoom to ask your questions and participate in a discussion with Stacy.
Building a Better Freestyle Clinic
by Bob Ouellette, NELMSC Coaches Chair
On February 1, twenty-four of our member athletes were treated to an outstanding “Building a Better Freestyle Clinic” put on by USMS Level 4 coach extraordinaire, Bill Meier.
The clinic focused on the basic components of an effective freestyle stroke, including: balance, body alignment, kicking technique and propulsion. The clinic was attended by swimmers of a wide range of experience and ability, but breaking down the stroke into manageable components resulted in a more efficient stroke for all participants!
Following the drill work, Bill utilized underwater video to film each swimmer’s stroke and provided a detailed analysis which we reviewed as a group. This process enabled all attendees to better understand the components of an efficient stroke while also utilizing Bill’s feedback to improve individual freestyle technique.
Without question, Bill’s expertise enabled each athlete to come away with a better understanding of their stroke as well as the areas needing improvement.
NELMSC to Host Officials Certification Training Clinic
Are you—or someone you know—a future USMS official?
Learn the ropes at this free clinic open to anyone age 18+.
Officials Certification Training Clinic for Masters Swimming
Saturday, January 25, 2020
9 a.m. - 11:30 a.m.
Needham, MA
Photo by Joanna Florio-Jefferys
Meet officials are essential to USMS and the NELMSC; we cannot run USMS-sanctioned or recognized meets without them. While New England currently has a great team of officials, we need to train and certify more officials to ensure that is the case for years to come.
To that end, the New England LMSC is excited to host its first ever Officials Certification Training Clinic for Masters Swimming this January.
Ken Galica, one of our most experienced Masters officials, will lead this free clinic. The clinic is open to anyone, age 18 or older, who is interested in becoming a U.S. Masters Swimming Certified Official and working at a couple of USMS meets in New England throughout the year. USMS membership is recommended, but not required.
If you are interested in becoming a USMS-certified official or would like further information, please email Sue Jensen, NELMSC Officials Chair.
Officials Clinic FAQs
Art by Joanna Florio-Jefferys
1. Who can attend this clinic?
This free clinic is open to anyone, 18 years of age or older, who is interested in working at a couple of USMS-sanctioned meets in New England throughout the year. Membership in USMS is recommended, but not required. If you are a currently certified USA Swimming, NCAA, NFHS (high school), or YMCA official, this clinic is not required for you to work at USMS-sanctioned meets.
2. What are the advantages of attending this clinic vs. getting certified online?
You most certainly can get certified by studying the rulebooks (USA Swimming and U.S. Masters Swimming), and taking the certification tests online. However, attending a clinic with an excellent facilitator in a classroom setting is far more enjoyable and informative, and offers the ability to ask questions and get immediate feedback, as well as to have discussions with the facilitator and fellow students.
3. Which type of certification will be taught (stroke-turn judge, starter, referee)?
This clinic will focus on stroke & turn officiating only.
4. Will participants go through the tests on-site together? Will they leave certified?
After the clinic is over, participants will go home, download both the USA Swimming and U.S. Masters Swimming rulebooks, and take the two online, open-book tests (USA Swimming test and the USMS supplemental test). These tests and the results then get submitted to USMS for the official certification.
5. Should participants bring a laptop? Is WIFI available?
A laptop is not necessary for this clinic, however, if you’d like to take notes with your computer, please bring it. WIFI will be available.
6. How can I sign up?
To register and/or to receive additional information, email to Sue Jensen, NELMSC Officials Chair, at suejensen4@gmail.com. Seating is limited to 16 students.
New Date: Building a Better Freestyle Clinic with Bill Meier on Feb 1
Register here
This clinic has been postponed from Jan 18 to Feb 1. There are still a few spots left; sign up today!
Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase III
Contributed by Stacy Sweetser, ASCA & USMS Level II, SweetWater Swim Studio & Chris Brown, CSCS, CCET, Endurafit Training and Rehab
Welcome back to our progressive dryland training sequence, Swim Strong. Now that you have progressed through Phases I & II, you are ready to introduce the use of resistance bands and add a challenge to the traditional side plank in Phase III. Read Phase I here and Phase II here.
Resistance bands are simple training tools you can take with you anywhere (pack them in your swim bag!). Despite being simple, they are powerful tools that increase load on the muscles, tendons, and ligaments in addition to working range of motion. When using resistance bands, it is important to remember that form is the main priority, not working to failure. Due to the fact that the resistance intensifies as the band stretches, choose a band with a lighter resistance (we use ¼ - ½ inch for our clients). Here is a link to some of our favorites.
The goal of this series is to increase a swimmer’s range of motion while building strength, mobility and athleticism. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level.
Use the following Phase III exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I and Phase II. On the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.
A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)
Do not force movements in this routine and build repetitions and time in exercises gradually. Remember, when using resistance bands, focus on form and do not work to failure.
Band Pull Aparts
Why do it? The band pull apart is a great drill to focus on strengthening the upper back and posterior (rear) shoulder. Think of these as the “posture muscles”. These groups are extremely important in allowing for shoulder mobility and helping to maintain a tall, neutral spine.
How to do it well: In a tall kneeling position (both knees on the ground), start by pulling the toes under the shins. Press the hips forward and raise the band to chest height with the palms facing upwards as depicted by the green arrows. Pull the band outward with the elbows remained in a straight (not locked) position. Complete 2-4 sets of 10-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are starting with the back rounded and the arms raised above the shoulders, extending or arching the back, and shrugging the shoulders during the pulling phase as depicted by the red arrows.
Side Planks with Hip Dip
Why do it? The side plank with hip dip is a great drill to focus on the obliques, outer hip, and shoulders.
How to do it well: Start with the elbow directly under the shoulder and the feet in either a stacked position or heel to toe position with the hips in a neutral position. In a slow, controlled manner, draw the abs in and lift the hips towards the ceiling then return to the floor. Complete 2-4 sets of 8-12 repetitions. Watch video example here.
Common mistakes: The most common mistakes are starting with the hips too high, the elbow not aligned with the shoulder, and the shoulders rounded forward.
Bent Over Band Rows
Why do it? The band bent over rows is a great drill to improve the spine stabilizers and strengthen the upper and mid back.
How to do it well: Standing on the band with the feet hip width apart, slightly bend the knees, stick the butt back, and draw the shoulder blades together creating a strong, neutral spine. Pull the band upwards and imagine bringing the hands towards your pockets with the elbows straight up. Return the arms to a straight position. Complete 2-4 sets of 12-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are standing with the knees straight, rounding the spine, and allowing the elbows to pull outside.
Superman Band Press
Why do it? The superman band press is a great drill to strengthen the posterior chain, including the paraspinal muscles, lats, posterior deltoid and rhomboids all while improving mobility of the shoulders.
How to do it well: Start by lying face down with the hands towards the end of the band with the palms facing down. Push the toes into the floor and extend the knees while pulling the band slightly higher than the head. Put tension on the band while pulling the band behind the head until the elbows reach the end point. Return the arms to a straight position while keeping tension on the band. Complete 2-4 sets of 8-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are extending the back and allowing the chest to leave the floor, pulling too much tension on the band, and not bending the elbows as the band comes behind the head.
Learn more about Stacy & Chris:
Stacy Sweetser, ASCA & USMS Level II Coach: SweetWater Swim Studio | Facebook | Instagram
Chris Brown, CSCS, CCET: Endurafit Training and Rehab | Facebook | Instagram
Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase II
Contributed by Stacy Sweetser, ASCA & USMS Level II, SweetWater Swim Studio & Chris Brown, CSCS, CCET, Endurafit Training and Rehab
Welcome back to the Swim Strong Series. This is the second phase of a progressive dryland training sequence meant to build athleticism that compliments the demands of moving forward through the water efficiently and powerfully. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. Click here to read Phase I of the Swim Strong Series.
The goal of this series is to increase a swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability, then progress into strength and resistance exercises.
Use the following Phase II exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I. If on the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.
A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)
Do not force movements in this routine and build repetitions and time in exercises gradually.
Wall Slides
Why do it? Wall slides are a great drill to improve shoulder extension and lat activation.
How to do it well: Keeping the spine neutral, place the elbow, forearm and wrist on the wall with the elbow at shoulder height. Push the hands toward the ceiling, keeping the elbow and forearm in contact with the wall, while pulling the shoulder blades down as depicted by the green arrows. Complete 8-10 repetitions.
Common mistakes: The most common mistakes are rounding the spine, pulling the elbows away from the wall on extension, and shrugging the shoulders as depicted by the red arrows.
Chest Opener
Why do it? The chest opener is a great way to activate the posterior deltoid and rhomboids (think upper back) while stretching the pecs.
How to do it well: In a half kneeling position and with a neutral spine, place the hands around the ears with the elbows out to the side. Pull the elbows back while squeezing the shoulder blades together and exhaling. Complete 6-8 repetitions.
Common mistakes: The most common mistakes are starting with the elbows too far forward with a rounded spine and head tilted forward, arching the back during the pull back motion, and pointing the toes on the rear foot.
T-Spine Rotations
Why do it? T-Spine Rotations are a great drill to provide mobility through the mid-back (thoracic spine).
How to do it well: In a half kneeling position, place the hands around the ears with the elbows out to the side (similar to the starting position of the chest openers). Take a deep breath in then exhale hard as you rotate over the front leg. Inhale and return to the starting position. Complete 6-8 repetitions.
Common mistakes: The most common mistakes are rounding the spine throughout the range of motion, not pulling the elbows back to engage the upper back, dropping the chin, and pointing the rear toes.
Ankle Mobs
Why do it? The Ankle Mobs (or Ankle Mobility) drill is one of our favorites for developing ankle mobility and flexibility in the gastrocnemius and soleus muscles (calf muscles).
How to do it well: Starting in the half kneeling position with the spine in neutral and the front foot slightly behind the front knee, place the hands on top of the knee. Shift your weight forward as you press the knee past the front toes while keeping the front heel in contact with the floor. Return to starting position. Complete 10-12 repetitions.
Common mistakes: The most common mistakes are extending the spine, starting with the front foot too far forward, and allowing the front heel to lose contact with the floor.
Around the World
Why do it? The Around the World drill is a great movement to improve range of motion and flexibility of the rotator cuff.
How to do it well: Using a strap or a towel long enough to allow you to go through the range of motion, grab the end of the strap/towel with the palms facing down and the arms fully extended. Bring one arm overhead with the other out to the side to form a triangle. Bring both arms behind, then continue the motion to the other side. Repeat from the opposite side. Complete 4-6 repetitions.
Common mistakes: The most common mistakes are standing with the back extended (arched), using a strap or towel that is too short, and bending the elbows.
Learn more about Stacy & Chris:
Stacy Sweetser, ASCA & USMS Level II Coach: SweetWater Swim Studio | Facebook | Instagram
Chris Brown, CSCS, CCET: Endurafit Training and Rehab | Facebook | Instagram
Call Me Coach: USMS Level 1 & 2 Coach Certification Review
Contributed by Joan Hudak, NEM-CRM
Over 100 USMS members took part in U.S. Masters Swimming’s Boston-area education weekend April 6-7. Offerings included USMS Level 1 & 2 Coach Certification, USMS Level 3 Coach Certification, USMS Adult Learn-to-Swim (ALTS) Instructor Certification, USMS Clinic Course for Coaches, and a USMS Stroke Clinic for swimmers that also served as practical experience for the Clinic Course participants. Read on for newly certified coach Joan Hudak’s perspective on the Level 1 & 2 Coach Certification experience.
MARLBOROUGH, MA — I fell in love with swimming at age six when my mom signed me up for a small summer league with an irregularly-sized pool. I raced through childhood, high school, and college, and by the end of my senior year I was beyond ready for a break. After some time off, some triathlons, and a lot of solo training, I joined U.S Masters Swimming at age 28.
The Level 1 & 2 Coach Certification course sold out, with 40 students taking part.
At Masters practice, one of the first things I noticed was how much more passionate about the sport my teammates were than I remembered being when I was younger. When I raced as a kid, I felt like I was partly swimming for someone else: for my parents, for my coaches, for my teammates. Now, I saw how excited my teammates were to swim for themselves. Many didn’t have the benefit of learning at a young age like I did, and they were eager to try new techniques and learn new strokes. Techniques I found intuitive were completely unknown to some of the newer swimmers, and the more I trained with them, the more I wanted to share my knowledge and experience.
This realization drove me to sign up for the USMS Level 1 & 2 Coaching Certification class. I completed the short reading assignment in advance, but as a kinesthetic learner I wasn’t quite sure how a day in a classroom would translate to the pool deck. I was pleasantly surprised to find that the course was run in a workshop-type setting, with frequent breaks and practical exercises to actively engage us in what we were learning.
After a quick round of introductions, it was clear that the 40 participants came from vastly different backgrounds, and that many were still relatively new to the sport. While some of the students were actively coaching for their respective USMS or USAT programs, others, myself included, were there for the love of swimming and desire to begin coaching following the class.
Coaches got hands-on experience during the in-water portion of the Clinic Course for Coaches while swimmers got a USMS Stroke clinic
The day began with a brief review of our 15-page reading assignment: a history of United States Masters Swimming, the values and structure of the organization, and basic business practices for managing a safe, inclusive USMS club. We then dove (pun intended) into some coaching techniques and strategies for teaching adult learners – explaining the what, why, and how of each drill or set will ultimately help improve their swimming the most. We also spent a large portion of the class discussing the different types of swimmers that may join a Masters program, and some of the benefits or challenges they may face there.
We then moved onto some practical applications, such as strategies for and benefits of writing workouts of differing intensities (aerobic, anaerobic, VO2 Max, test sets) and setting SMART goals with your athletes. We spent time learning the basics of teaching stroke technique and discussed the necessity of being flexible in teaching, working around injuries, tips for correcting poor technique, and some drills for each of the four strokes (five, when you include the streamline!), turns, and starts. We watched several videos (above and underwater) of Masters swimmers and analyzed their technique and what they may need to work on.
Newly minted Level 3 Masters Coaches Jennifer Passafiume and Pamela Crandall with USMS COO Bill Brenner
The class ended with a quick assessment and we received our Level 1 and 2 certificates. Not only did I leave feeling confident to work with my own athletes, but I also felt like my own swimming benefitted from the techniques we discussed. I left wanting to try the new drills, work on my walls, and practice my weaker strokes. Overall, I was pleased with how much I gained from a single day in the classroom, and would highly recommend taking the course if you have the opportunity.
Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase I
Swimming strong is about building athleticism that compliments the demands of moving through the water efficiently and powerfully. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. The goal of this series is to increase the swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength.
The Swim Strong Series will present dryland exercises in progressive phases. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability then progress into strength and resistive exercises. Phase I teaches the following exercises: Posture Row, Supported Hip Hinge, Toe Sits, Heel Sits, and Plank.
NELMSC Presents: Winter Fitness Challenge Grand Prize!
Want to win a Freestyle & Fitness Clinic led by Coach Bill Meier? Participate in the 2019 USMS Winter Fitness Challenge!
What It Is:
The Winter Fitness Challenge is a 30-minute swim. It can be done in any manner desired: straight through, as a member of a relay, or even with fins! Challenge proceeds benefit the Swimming Saves Lives Foundation and Adult Learn to Swim Programs.
What You Do:
Encourage your teammates to do the same.
Complete the swim between February 15 and 28!
Bill Meier is a USMS Level 4 Coach, ALTS Lead Instructor, and was the 2018 High Performance Camp Head Coach.
How You Win:
The NELMSC club with the greatest percentage of Winter Fitness Challenge registrants will win a Freestyle & Fitness Clinic led by Coach Bill Meier.
The Grand Prize:
The clinic includes freestyle stroke progression, video analysis, and swimmer specific nutrition information and exercises. The winning team will host the clinic and is responsible for pool fees and scheduling. Pool time is approximately 2 hours, and classroom time is approximately 1.5 hours.
Register today
Questions? Email Emily Cook, the NELMSC Fitness & ALTS Coordinator.