As seen in Coach Retta's team email, our squad placed SECOND among Tier 3 Masters teams in the Winter Fitness Challenge participation. We've been awarded vitamins and a new white board for our efforts. THANK YOU to all who took on the 30-minute swim and look forward to the next challenge coming soon. GO, NKSM!!
REMINDER THAT THERE IS NO PRACTICE ON SATURDAY, MARCH 17TH due to the Anderson meet. Swim fast, everyone!!
Congratulations to our own Dr. Mark, who kicked butt as the lone swimmer at the Wildcat Masters meet last weekend. In addition to racing the 200 free and 100 fly, Mark was able to capture Masters National Qualifying Times in the 50 free, 100 free and 50 fly.
CONGRATULATIONS AND WAY TO REPRESENT NKSM, MARK!!
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.
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
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!
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.
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
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!
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!
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