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
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.
Fix Your Turns before the Big Meet
The New England LMSC SCY Championship is just a month away, and you know what short course yards means... turns! U.S. Masters Swimming maintains a large collection of articles on all sorts of swim topics. Check out these relevant articles to brush up on racing and turns before the meet:
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.
“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.
High Performance Camp Recap
Contributed by Bill Meier, Simon's Rock PaceMakers Head Coach & NE LMSC Fitness Chair
GREENSBORO, NC -- On the last day of the USMS High Performance Camp at the Greensboro Aquatics Center, I was on the far side of the pool working with Sarah -- who had come from Italy for some last minute pointers in her attempt to break the LCM world record in the 100 breaststroke -- when I was interrupted by a surprising but familiar noise:
"Gimme an H" ... "H"
"Gimme a P" ... "P"
"Gimme a C" ... "C"
"What's that spell?" ... "HPC"
I looked up and yes, that was Bill Davis of Charles River Masters in the middle of a group of adult athletes joyfully screaming at the top of their lungs. With a smile, I realized that their spontaneous cheer meant our coaching staff had met an important goal -- to make each one of these swimmers from around the globe realize they were an essential part of something special: The High Performance Camp.
Happy campers in Greensboro
After serving as one of the three assistant coaches at last year's High Performance Camp, it was an unexpected honor to be invited to serve as the head coach this year. As soon as HPC Director Hill Carrow offered me the position, I started making mental notes of elements I wanted to keep from 2017 and those I thought we could improve.
The first step was to invite three other coaches to take part. Our goal was to find top coaches with different strengths. We got acceptances from three USMS Level 4 coaches: Mike Hamm, world-ranked breaststroker from Coeur de Laine, ID; Lisa Brown, open-water swimmer extraordinaire from Indy Aquatics; and Trey Taylor, who on the second day of camp learned that he will be receiving the Kerry O'Brien Coaching Award at the 2018 USMS Convention -- 'nuff said!
The cost of the camp for participating swimmers $2,200 plus transportation costs. Over the course of the five-day camp, most of the swimmers commented that the diagnostic activities alone were worth that price. Highlights of these included:
Extensive video recording - Each swimmer was recorded above and below the water for each stroke, doing all turns and starts AND with the addition of a power graph during their best stroke. All video analysis was done in the evening with the whole group watching and all coaches commenting. Although this might sound horrifying to some, the process was actually very productive with all swimmers seeing common mistakes and unique challenges. Additionally, these sessions were an opportunity for everyone to get to know their fellow swimmers even better.
Bill Davis of Charles River Masters
In depth lectures on each stroke with accompanying drill practice and stoke refinement - On the first full day of the camp, each coach presented their take on one of the four competitive strokes. These were grouped as long-axis strokes (free and back) and short-axis strokes (breast and fly). A practice followed each section with drills shown that focused on the points made in the presentations.
Dr. Genadijus Sokolovas - Dr. G. is a world renowned physiologist who works with the US Olympic Team and Olympians around the world. He has developed software that can show a swimmer definitively the parts of their stroke that contribute to propulsion or create resistance. Along with thorough blood lactate testing and heart rate monitoring, he gave each swimmer a final consultation to explain what the data showed. Swimmers learned if their bodies are better suited to long-distance or sprint distances, what strokes they do best, and where they generate the most power in each element of their stroke.
Besides the testing, Dr. G. presented two lectures that were each too short at 2 hours. He has extensive video documentation of most of the current Olympic Champions. As a student of the sport, it is enthralling to listen and watch an objective analysis of Michael Phelps and Katie Ledecky. All swimmers left these presentations with a better understanding of the physiological systems that contribute to a swimmer getting from one side of the pool and back in the most efficient way.
Emily Cook of Great Bay Masters
Jen Brunelli, Carolina Panthers Team Nutritionist - Also an accomplished D1 swimmer, Jen offered real-life, rational and down-to-earth advice on good eating habits for the serious athlete. Coming from a professional perspective where optimizing each football player's physical potential nutritionally is scrutinized on a daily basis, this self-described "science nerd" offered our swimmers great tricks to keep healthy and perform at peak levels. If passion for a subject is contagious, then everyone listening to Jen will apply everything she said.
Besides all this, swimmers were analyzed by a physical therapist, got tips from a sport psychologist, and learned how to set realistic goals for themselves. Combine this with copious amounts of good food, a fun night at a local bowling alley and some enthusiastic karaoke performances, I believe that everyone involved walked away feeling that the USMS High Performance Camp set them up for a successful 2018/19 swim season.