August 2018 Monthly Bellyflop Newsletter


August 2018

Fall Weekday Swim Lessons

In September and October, Excel will be holding another session of weekday swim lessons at the following locations:

Tuesdays at the Albany Ramada: 9/11, 9/18, 9/25, 10/2, 10/9, 10/16, 10/23

Wednesdays at the Albany Marriott: 9/12, 9/19, 9/26, 10/3, 10/10, 10/17, 10/24

Thursdays at the Albany Marriott: 9/13, 9/20, 9/27, 10/4, 10/11, 10/18, 10/25

**Lesson times at each location are 4pm, 4:30pm, 5pm, 5:30pm, and 6pm**

To register or to find out more information regarding our weekday lessons, click HERE.

Free Pre-competitive Clinic
Is your swimmer interested in exploring the world of competitive swimming? Join Excel Aquatics on Tuesday, September 11th from 5:45pm-6:30pm for a FREE Pre-competitive clinic for all new and prospective swimmers. Held at the College of Saint Rose in Albany, this clinic will provide swimmers with an overview of the Excel program, run them through a practice, and meet the coaches. To register, please email [email protected] today-limited slots are available!

Free Clinic: Excel will once again be holding a FREE clinic at the College of Saint Rose in Albany on Wednesday, September 5th from 6-7pm. This is strictly for new and prospective swimmers who are interested in learning more about the Excel program. At this clinic we will run through a practice, and have time to answer questions at the conclusion. Slots are limited, so sign up today by email [email protected] todayWeekly Posted Practices: Have you seen our swim practice blog posts? Each week, Excel posts a swim practice for those looking to get some extra practice in during the week. We have been posting for over a year so there are plenty of practices to choose from! You can access the most recent practice and archives HERE.

Sunday Swim Practices: Based on popular demand we are now offering a Get FAST swim practice option on Sundays from 8:30am-9:30am at Albany Academy starting this Fall, as well as another Technical Practice option from 9:40am-10:40am for those who prefer to sleep in! Registration is now open with the dates posted, and can be accessed HERE.

Instructor Profile-Coach Nick

Coach Nick has been working with Excel Aquatics since December of 2016. He is currently entering his sophomore year at Syracuse University majoring in computer science. As mentor and teacher outside of Excel, Nick has worked for both the Boy Scouts of America, and as a tutor for a local elementary school in Syracuse. In addition to being a great swimmer, Nick was also a stand out runner at Shaker High School prior to graduating in 2017. You can find Coach Nick during the holidays and summers at both our Albany and Schenectady locations!

August 8th Tri Swim Practice

WU-400 Fr, every 4th 25 choice drill

6×50 Fr on rest :20 as 12.5 kick/37.5 Fr
**For this set, focus on establishing a small, relaxed kick with your hands out front for the first 12.5 yards of your 50. Once you reach 12.5 yards, switch to full Freestyle while maintaining the small, relaxed kick. Be sure to not overkick the first part of the 50**

3×100 Fr as 75 build/5 seconds rest/25 uptempo on rest :30

Primary-all swims on :20 rest
4×50 Fr descend 1-4
+
4×25 Fr hold 1/2 of your 4th 50 time

3×100 Fr descend 1-3
+
3×50 Fr hold 1/2 of your 3rd 100 time

2×150 Fr descend 1-2
+
2×75 Fr hold 1/2 of your 2nd 150 time

1×200 Fr negative split
+
1×100 Fr faster than 1/2 of your 200 time

2500 + WD

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