NO PRACTICE ON TUESDAY, 08/14/18

Unfortunately, the pool maintenance is taking longer than anticipated. As such, NKSM will NOT have practice tomorrow, Tuesday, August 14th.

Coach Retta will keep you posted on Thursday's practice, so look for update via email and here.

Thanks!

Posted on August 13, 2018 .

REMINDER - NO PRACTICE WEEK OF 08/06/18

REMINDER to all that Silverlake's indoor pool is CLOSED the entire week of August 6th. As such, we will NOT be having practice on Monday (08/06), Tuesday (08/07), Thursday, (08/09) or Saturday (08/11).

See you on Monday, August 13th!!

Posted on August 7, 2018 .

Trying Out Straight Arm Recovery Freestyle

Folks at this morning's practice tried out straight arm recovery freestyle on the way down in a set of 10 x 50 and, for many, this was a totally new idea. Typically, swimmers bend their elbows on the recovery (the part of the stroke where your arm is out of the water) with a low hand. But, with straight arm recovery, your elbow is essentially locked from the time your hand exits the water.

Benefits of straight arm recovery include pulling more water and being able to have a faster turnover. However, being a windmill can take its toll in the form of increased drag and hitting exhaustion sooner.

Below is a good article that highlights the idea of straight arm recovery.

https://www.swimoutlet.com/guides/how-when-to-swim-straight-arm-freestyle

And, here is a video demonstrating the straight arm recovery.

https://www.youtube.com/watch?v=awL6Wzdm9j4

Posted on August 2, 2018 .

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 .