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.
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.
“This is a DRAG clinic” with Coach David C. Graham Registration Open Now!
New England LMSC Presents “This is a DRAG clinic”
January 27th, 2019 3:00pm – 6:00pm
at Simmons University Sports Center
With Coach David C. GrahaM
Register Online
24 swimmers max, USMS Membership Required
$30 for NE-LMSC Members
$60 for non-NE-LMSC Members
Clinic Details:
Own your Walls - We will be focusing on both ends of the wall, the in and the out. It is common for so many swimmers to set up their turns on the approach which leads to the decrease in speed as we approach a pivotal point in your race along with focusing on increase distance and efficiency as we leave each wall.
Killer Streamlines - We will be looking at the 4 common types of streamline we are seeing nowadays along with analyzing which one works best for you.
Reducing Frontal Drag - We will be discussing as a group, the common ways and things that are slowing us down in the water when it comes to frontal drag. Once in the water, we will play with some broken swimming vs more aligned/streamlines positions and practices to aid in reducing front drag.
***Coaches - Would you like to gain experience by supporting this clinic on deck? Please email Crystie at NEcoaches@usms.org to learn more.
About Coach David Graham
David C. Graham -- A native of NJ, he now calls southern NH his home and works at the Town of Swanzey in the Finance Department. David serves on the adjunct faculty list at both MWCC and Franklin Pierce University and this fall, as a volunteer Assistant Swim Coach at Keene State College.
Swimming since the age of 14, Coach Graham has been an avid supporter of masters swimming since returning to the pool 10 years ago and competes regularly as a member of the Granite State Penguins at local meets as well as 3 USMS National Championships and the FINA World Masters Championships hosted in Montreal in 2014.
Coach Graham is a Level 3 USMS and ASCA Masters Coach and has previously worked in the aquatics arena as a professional for more than 15 years. This year he was awarded an Appreciation Award by the LMSC and was selected as the LMSC Coach of the Year in 2015.
David Graham's National Coaches Clinic Takeaways
Coach Graham will be presenting a clinic, This is a “DRAG” Clinic, based on his learnings from the National Coaches Clinic on January 27th at Simmons University.
Contributed by David C. Graham, NEM-GSP
I’m not exactly sure when I started thinking about the takeaways from the USMS National Coaches Clinic (NCC) in Maryland. I remember leaving the deck on Sunday from the morning pool session and starting to ponder it. I bid our fellow New England coaches from the Cape a safe journey home (they were driving), and then corralled 3 other NE coaches into my car for a drop-off at BWI. The conversation turned to thoughts about the clinic and we threw around some of the highlights and a few lowlights as well. Once I left them curbside at their respective departure gates, my drive was about 3 hours to my aunt’s house in New Jersey, where I would stay the night and finish the drive home to New Hampshire the next day.
Today, I looked at my notes; not so much the ones that I took at the clinic itself, but the scribbles I wrote on 3 sheets of paper once I arrived at my aunt’s place, and then the 2 more from after I arrived home. I guess the 8 hours spent in the car allowed my mind to wander to the weekend with the topics and notions presented.
It truly was a great weekend: 80+ coaches from all over the country, together for the sole purpose of not only to further their knowledge, but to absorb that knowledge and be able to bring it back to their swimmers to enhance their ability to perform in the water. I got to meet many new coaches from across the country and catch up with some I have not seen in a while. I was particularly excited to see Coaches Tim and Dean, the USMS coaches for 2014 Masters Worlds in Montreal, my first big meet, and I am forever thankful to them both for their support and friendship at that meet and beyond.
Gary Hall, Sr presents at the NCC
One of the things that stood out in my experience at the NCC was the varying approaches that coaches from across the spectrum have for just about anything. Listening to Gary Hall, Sr. speak was mesmerizing, and in his soft-spoken tone, he still commands the attention of the room as folks listen to his every word. The notions that he presents — coupling motions, frontal-drag, vortices, etc. — are truly on a scale well beyond the everyday on-the-deck Masters coach, but he does a great job of taking the information he gathers with world class athletes and bringing it to an understanding level for that on-the-deck coach. I came away with things that I not only need to focus on, but some simple fixes that each swimmer can build into their every lap to improve.
On the flip side of Gary’s information, there was Bruce Gemmell, Katie Ledecky’s coach early on in her career. Bruce did not delve deeply into the science of swimming. His approach was more about a feel for the athlete, how they were doing, and paying attention to the simpler things that I notice and keep track of with all my swimmers: stroke count, stroke rate and tempo. Much of his information was much simpler and more relatable as, I imagine, many other coaches operate on the poolside level as he does.
It was also a great experience to be in the water while Gary ran us through some of the drills he uses for teaching and feeling butterfly and breaststroke. It’s not every day you get to swim a drill set and finish at the wall and look up to see Gary Hall Sr giving you a thumbs up for a job well done. The pages of the LMSC newsletter could not hold all the topics and takeaways from the NCC, but check out my This is a “DRAG” Clinic on January 27th where we will put to paper and practice many of the learned items from the NCC applicable to Masters swimmers, especially how we can reduce frontal drag on many fronts, no pun intended.
I would like to thank the LMSC for providing ample funding and support to myself and all the other coaches whom were able to take advantage of this bi-annual opportunity offered by USMS. I am looking forward to the NCC 2 years from now in the middle of the country as well as bringing this year’s information to our vast expanse of New England Masters swimmers.
Swimming since the age of 14, David is a level 3 USMS & ASCA-Masters coach as well as an ALTS Certified Stroke Technician. David has spent 15 years as an aquatics professional operating aquatic facilities and programs from NJ to MA. David serves as an adjunct faculty member at MWCC and FPU and most recently as an Assistant Coach at Keene State College. He is a member of the Granite State Penguins and has competed at 2014’s World Masters Championships in Montreal as well as a swimmer/ on-deck coach at 3 USMS National Championships since 2015.
Town of Concord Seeks Part-time Swim Coach
The Town of Concord is currently accepting applications for the position of: Swim Coach (Recreation Associate)
Schedule: Monday, Wednesday, and Friday from 5:45am-7am (less than 20 hours per week)
Hiring Range: $19.50-$25.00 per hour; starting rate will be based on experience and qualifications
Full information
All applicants are required to complete the Town’s employment application form, which can be found under the "Attached Files" section of the job posting at www.concordma.gov/jobs. Completed applications should be sent via email to jobs@concordma.gov. Please use the subject line "Swim Coach" in your email. Resumes may be attached as additional information but cannot serve as a substitute for completing the application form.
Please do not include any information pertaining to age, race, color religion, national origin, ancestry, gender, gender identity, sexual orientation and physical/medical condition or history on your application.
Applications will continue to be accepted and may be considered until the positions are filled. All applicants will be notified of their standing in the process as soon as a decision has been made regarding their individual application.
Individuals who need accommodation in order to participate in this process should contact the Concord Human Resources Department.
The Town of Concord is committed to a diverse workforce and welcomes applicants with disabilities and/or from multi-cultural communities. EOE
Questions regarding this hiring process should be addressed to the:
Concord Human Resources Department
Town House, 22 Monument Square, P.O. Box 535, Concord, MA 01742
978-318-3025 jobs@concordma.gov