February 2018 Bellyflop!


February 2018

Spring 2018 Learn to Swim Schedule

Excel’s Spring 2018 Children’s Learn to Swim Program is only a couple of weeks away! Here is the schedule for both of our locations-

Sunnyview Wellness Center in Schenectady

Saturdays: 2/24, 3/3, 3/10, 3/17, 3/24, 4/7
Sundays: 2/25, 3/4, 3/11, 3/18, 3/25, 4/8

* Classes held at 2pm, 2:40pm, 3:15pm, 3:50pm

Group: $125
Private: $240

The College of Saint Rose in Albany

Saturdays: 2/24, 3/3, 3/10, 3/17, 3/24, 4/7
* Classes held at 9:45am, 10:20am, 10:55am, 11:30am

Sundays: 3/4, 3/11, 3/18, 3/25, 4/8
* Classes held at 9:30am, 10:05am, 10:40am, 11:15am, 11:50am

Saturday Group: $110
Saturday Private: $240

Sunday Group: $96
Sunday Private: $200

Registration for the upcoming session can be completed HERE!

Tri Video Swim Clinics
With the success of Excel’s Tri Swim Programs, we will be offering a new program starting this March, being Video Swim Clinics! In these 1 hour clinics, a small group of swimmers will work with a coach by being video taped in the pool, then reviewing the film on deck, followed by more taping! We feel that this will be a great way to compliment our technical classes by being able to provide instant visual and coaching feedback with our swimmers, and will lead to faster technical improvements. More information on these new clinics is forthcoming, so check our website soon!

Instructor Profile-Coach Trevor

Coach Trevor has been working with Excel Aquatics since the Fall of 2016. As a current member of the College of Saint Rose’s Men’s Swimming and Diving Team, Trevor is the school record holder in the 500 yd Freestyle, as well as a part of multiple record setting relays. While studying towards his degree in Criminal Justice, Coach Trevor also enjoys coaching the technical details of the sport, and works with both our triathletes and pre-competitive swimmers. You can find Coach Trevor at our Saint Rose location on the weekends.

Controllable Progress Practice
**From the Excel Aquatics Blog**Many times in the sport of swimming, it is very easy to get overwhelmed when focusing too much on times and looking past the other avenues of improvement that are within your control on a daily basis. By looking at each practice one at a time, and setting small goals within, improvement can become much more consistent, recognized, and controllable.

For today’s practice, we would like everyone to focus on one single non time based goal that is within your control. This can be working to form a habit of streamlining off of every wall, to building every swim to get more comfortable controlling your speed and effort level, or working towards a specific stroke change at various points within the practice. Make your goal applicable to you, and give yourself the opportunity not only enjoy your training a bit more, but to recognize and appreciate the effort and improvement of your training day to day.

WU-400 Fr, every 4th length kick

2 x
{150Fr pull on rest :20 Breathe every 3
{100 Fr pull on rest :10
{50 Fr pull fast on rest :30

Primary (Broken 1650 as 150s)

3×150 moderate/EZ/moderate by 100 on rest :20-think about swimming TALL. Be sure to get times for all three 150s

50 Fr EZ on rest :30

4 x {2×150 Fr on rest :20, hold the average of your first and third 150s from above

{50 Fr on rest :30, active recovery with a purpose. Focus on ONE change that you would like to make and make small adjustments during this 50 to achieve that change.

2900 + WD

Questions? Send us an email at [email protected]!




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