Introducing Swordfish SWAG!!

As a 'thank you' to our NKSM athletes, as well as a continuing motivator, Coach Retta is pleased to introduce our squad's new incentive program, Swordfish SWAG!!

Beginning on March 1st, swimmers will have a chance to earn awesome gear and fun items to keep you going with your swimming goals! We'll keep tabs on how the program is rolling out on a trial basis, but also don't hesitate to let me know any and all feedback.

Below are the SWAG tiers. Please note that each swimmer will only receive the incentive ONCE per calendar year, unless otherwise noted.

Tiered Incentives:

  • Upon enrollment in Masters Program: USMS Decal

  • Attend your 10th practice after membership: USMS Latex Cap

  • Make 14 practices in a month: USMS Keychain + USMS Latex Cap + decal (if not already owned)

  • Make 15 practices in a month for 2 consecutive months: Microfiber Towel

  • Attend a swim meet: Swim Magnet

  • Achieve best time at meet: USMS T-shirt

  • Achieve National Qualifying Time: USMS Backpack

  • Recruit a person to try out Masters: TYR water bottle

  • Recruit a person who ends up becoming member: Speedo Mesh bag OR similar item

Posted on February 21, 2018 .

Don't Forget the Benefits of Swimming

Sometimes when we're breathing hard or feeling our muscles being flushed with lactic acid, it's easy to want to give up, especially with Masters swimming when there is no parent bearing down on your nor a team qualification on the line.

In those instances when your body feels rough, just cling to the long-term health benefits you're giving yourself. Your future self will thank you for putting up with short-term pain, discomfort or soreness so you can SOAR tomorrow!

Posted on February 21, 2018 .

NKSM Workout Notice

To all NKSM site visitors:

Please note that, effective Tuesday, February 13, 2018, all NKSM Workouts will be moved from the homepage to a new page entitled "NKSM Workouts".

Coach Retta will provide all NKSM-registered swimmers with the password to access the NKSM Workouts page as an exclusive member-only benefit. All other content will remain public, as it is today.

As for anyone else who follows along and would like access to the unlimited NKSM Workouts, please contact Coach Retta via the 'Ask Me Anything' Inquiry tool and I can provide access pricing info.

Thank you!

Coach Retta

Posted on February 12, 2018 .

Workout - 02/12/18

Post-Meet Light Workout

w/u - 300 swim + 200 IM as 25 kick/25 drill

12 x 50 kick (fins optional), build within each 50
- 4 @ 1:00
- 4 @ :55
- 4 @ :50

12 x 50 swim (fins optional), desc 1-4 of each group
- 4 @ 1:00
- 4 @ :55
- 4 @ :50

2 x 300 pull, :20sR in between
1st 100 choice of breathing patter
2nd 100 breathe every 3
3rd 100 breathe every 5

c/d

Posted on February 12, 2018 .

NKSM Swimmers Perform Beautifully At Miami

Congratulations to Marianne, Scott, Demetria, Sylvia and Coach Retta on terrific performances at the Miami Redfin Masters meet in Oxford over the weekend. Special shout-out to Demetria, who competed in her very first Masters meet - way to go!!

Below is a quick recap of our results:

Demetria - BEST time in 100 IM, BEST time in 50 fly, BEST time in 100 free!
Sylvia - USMS National cuts in ALL of her events; 50 back, 50 breast, 100 IM, 50 free & 100 breast!
Scott - BEST times in 200 breast and 100 breast!
Marianne - BEST times in 50 back, 100 IM and 50 free!
Coach Retta - USMS National cuts in 100 IM and 50 fly; BEST time (only time, ha!) in 50 breast!

Reminder that the next meet is on March 4th in Lexington as the Wildcat Masters meet!

Posted on February 11, 2018 .

NO PRACTICE ON SATURDAY, 02/10/18

Friendly reminder that we will NOT be having practice on Saturday, February 10th. Lane space will be available until around 11am, although the HS Regionals will then be hosted at Silverlake and things may be congested.

Best of luck to Marianne, Scott, Sylvia, Demetria and Coach Retta competing in Miami!

Posted on February 8, 2018 .

Pre-Meet Workout - 02/28/18

w/u - 10 minutes choice

Set #1 - 5 x 100 @ aerobic pace, focusing on turns & technique

Set #2 - 200 kick choice (no fins)

Set #3 - 4 x 50 pull @ 1:00, desc 1-4

Set #4 - 12 x 25 @ :35/:40
- 3 in a row same stroke as 2 cruise + 1 FAST

c/d

Posted on February 8, 2018 .

Workout - 02/06/18

w/u - 300 swim + 2 x 75 non-free drill @ :10sR

PS: 12 x 50 IMO by 50 @ 1:05/1:15

MS: 4 rounds of the following, w/ fins:
- 1 x 150 free, breathing every 3 @ 2:15
- 3 x 75 FAST KICK @ 1:20
- 1 x 25 All Out Choice
*resent for next round*

c/d

Posted on February 6, 2018 .

NKSM IS HOSTING THE 2018 SMARTY PANTS VITAMINS USMS WINTER FITNESS CHALLENGE

Northern Kentucky Swordfish Masters (NKSM) is proud to be a host site for the inaugural SMARTY PANTS VITAMINS USMS WINTER FITNESS CHALLENGE. The challenge series is great way to reach your fitness goals through the best sport of all: swimming.

We are hosting a 30-minute swim on THURSDAY, FEBRUARY 22ND AT 5:30AM. We will have warm-ups beginning at 5:30am, with the actual 30-minute swim starting at 5:45am-ish. We will have 7 lanes available and can stagger start times, if needed.

The only rule is that you MUST BE A USMS-registered member. USMS members interested in participating are encouraged to ENTER TODAY. You can register all the way through 02/21 for the event! Additionally, if you are a sprinter or just want to change it up, you can team up with others to make it a relay-type event.

Swimmers who officially register for the event HERE will receive exclusive discounts from USMS partners, sample packs from SmartyPants Vitamins, and a cool event swim cap! The Smarty Pants Vitamins USMS Winter Fitness Challenge also benefits USMS Swimming Saves Lives Foundation.

Please contact Coach Retta at Loretta.race@gmail.com with any questions on the event.

**Below are FAQ's from USMS regarding the 30-minute swim. NOTE that NKSM as a club will be documenting our times, but there is no 'nationwide' database for results. This event is meant to be a fun fitness challenge. **Additionally, for any NKSM swimmer who doesn't wish to participate (which is TOTALLY FINE!!), you will still have a tasty workout to do that morning. :)

Can my swimmers wear equipment during the swim?

A: Yes, they can wear any equipment they want during the Fitness Series swims. The goal is to get people motivated to train for and complete the challenge with their teammates. For the Winter Fitness Challenge, coaches are encouraged to get creative for their swimmers who might be intimidated by a 30-minute swim. The focus is on achieving the goal, rather than competing for the best time or most distance—there are no competitive rules.

 Q: How do I swim the Challenge as a relay?

A: Structure the relay anyway you like— by time, distance, stroke, skill level, etc. The only requirement is that all swimmers must be registered for the challenge.

Posted on February 2, 2018 .

Workout - 02/01/18

w/u - 300 as 50 swim + 25 kick; 200 IM as 25 drill/25 swim

PS: 5 x 100 free @ aerobic pace

MS: 2 rounds through; 1st round is FREE & 2nd round is NON-FREE

1 x 50 All You Got (from blocks, if possible), broken w/ :05sR @ 25
1 x 50 Beyond EZ

1 x 50 All You Got (from blocks, if possible), broken with :10sR @ 25
1 x 50 Beyond EZ

1 x 50 All You Got (from blocks, if possible), broken with :15sR @ 25
1 x 50 Beyond EZ

c/d

 

Posted on February 2, 2018 .