Drive That Head!

Team - Take a look at this 'drill' posted by famed coach David Marsh of Team Elite and UC San Diego. With a partner holding your head, lengthen and strengthen your spine to keep a nice straight line all the way into your head. Your head then drives into the partner's hand. The idea is to then carry this feeling/technique over to regular swimming.

We'll be doing this on Saturday, so get ready! :)

Posted on June 28, 2018 .

MEAL TRAIN for Marianne!

Let's help our teammate, Marianne, recover from shoulder surgery with a nice big meal train! Thanks Scott B. for the awesome idea! See email from Coach Retta with details on how to sign-up to deliver a tasty dinner to Marianne and her husband during her immediate recovery.

We'll be thinking of you, Marianne!

Posted on June 26, 2018 .

Reminder - NO PRACTICE ON SATURDAY, June 23rd

Just a friendly reminder that we will NOT be having practice this Saturday, June 23rd due to the club meet taking place at Silverlake. There supposedly are very limited lap swimming times available from 3:50pm-4:45pm on both Saturday/Sunday, but it will be very chaotic.

If anyone wants to swim with Coach Retta at NKU on Sunday, let me know via text/email. It's $7 entry as a guest there.

 

Posted on June 21, 2018 .

NKSM is Officially a USMS GOLD CLUB

U.S. Masters Swimming (USMS) has designated our Northern Kentucky Swordfish Masters (NKSM) club as GOLD MEDAL status!!! This means that our club represents the standard for providing members with the best Masters Swimming experience possible!

I am so excited for this desiganation, but would like to recognize our members as the reason our club's success is possible. Thank you all for your dedication, optimism and willingness to try new things and challenge yourselves. 

You can learn more about gold status here.

THANK YOU and CONGRATULATIONS, NKSM!!

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Posted on May 22, 2018 .

THOUGHTS ON DOLPHIN KICKING

Dolphin kicking truly is the '5th stroke' of swimming in today's environment, with swimmers capitalizing on dive and wall speed to get an extra edge. Speed off the wall is free money and who doesn't want free money?

Here are some tips and cues to think about the next time you push off the wall. Remember, incorporating dolphin kicking into your Masters swimming is done in baby steps...you may be slower before you get faster while you work out your individual amplitude, distance and efficiencies.

A couple of years ago I read how to think about moving the water BEHIND YOU with every kick - for me, visualizing that was a game-changer. I concentrated on where I was feeling the pressure of the water and driving that behind me rather than the concept of 'up and down'. This applies to flutter kicking as well, but with dolphin kicking you want to feel as though you're kicking a soccer ball with both legs at the same time.

Other key points:

- Like everything with swimming, dolphin kicking drives a fine line between propulsion and drag. You want your kicks to start and finish in front of you, but you don't want the kicks so big that your drag outweighs the benefit. Think of your body like a whip, keeping the amplitude on the smaller side.

- Kicks should be speedy. Keep your feet moving! The kick is a two-directional kick and should be of equal amplitude.

- Use your core and hips! Suck in your belly button to the small of your spine to keep your core tight and engaged. Your whole body should be one long whip.

Posted on May 21, 2018 .

2018 USMS Masters Day 2 Updates - All Sylvia!!

Day 2 in Indianapolis featured our backstroking beast Sylvia!!! Let's all congratulate her on becoming runner-up national champion in her age group's 100 backstroke!!! What a big-time performance to claim 2nd place nationally! Congratulations, Sylvia!

And, she wasn't done yet! Sylvia also competed in the 100 fly where she finished 4th in her age group!! That's amazing! 

The meet continues tomorrow, with all NKSM attendees swimming. 

Posted on May 11, 2018 .

2018 USMS Nationals Have Begun - Mark & Marianne Rocked!

Congratulations to Marianne & Mark who were the first NKSM swimmers to dip into the IUPUI waters for this year's Spring Nationals!! Both tackled the grueling 1,000 race with class, with Marianne finishing 13th in her age group and Mark finishing 7th in his!

Both collected PERSONAL BESTS in the event to kick-off their championship meet.

CONGRATULATIONS TO MARIANNE & MARK!! WAY TO INSPIRE US ALL!!

Posted on May 10, 2018 .

T-Minus 10 Days Until 2018 USMS Spring Nationals!!

The 2018 USMS Spring National Championships are almost here! The meet runs from Thursday, May 10th through Sunday, May 13th!

There will be more than 2,300 swimmers at the 2018 Nationwide USMS Spring Nationals, the largest USMS national championship ever. Therefore, the event timelines has moved 30 minutes earlier each day. The competition will start at 7:30 a.m. each day instead of 8:00 a.m.

HEAT SHEETS

Warm-up Times

The competition pool will be open for warm-up on Wednesday, May 9 from 3 to 8 p.m. UPDATE: On competition days, the competition pool will be open from 6:00 a.m. until 7:20 a.m. and the warm-up pools will be available from 7:20 a.m. until the conclusion of the final event each day. The competition pool will also be open for warm-up for 30 minutes following the last heat of the Men’s 400 Individual Medley, Women’s 500 Freestyle, and Men’s 500 Freestyle on Friday, Saturday, and Sunday, respectively. The competition pool will be open for at least 30 minutes following the last event each day. On Thursday, May 10, the competition pool will remain open until 5 p.m. or 30 minutes following the last heat of the 1650 freestyle, whichever is later.

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Posted on May 2, 2018 .

Why Resistance Training Is Important!

You've all heard me advocate for out-of-the-pool resistance training in the form of weights, but I wanted to pass along this article as extra incentive. Even using bands & body weight can be an effective way to stave off Type II diabetes, osteoporosis and other issues. Plus, you'll see benefit in the water in the form of more explosiveness off the walls, block and general strength.

Please consider incorporating weight training of some kind into your weekly regimen. If you need help with ideas, please let me know!!

https://fitness.mercola.com/sites/fitness/archive/2018/04/20/benefits-of-strength-training.aspx

Posted on April 20, 2018 .