January 2018 Bellyflop!



January 2018

Happy New Year!

We would like to wish everyone part of the Excel programs a very Happy New Year! We are very excited about 2018, as we have some new programs and locations in the works….stay tuned to future Monthly Belly Flop Newsletters and social media announcements for more information!

Winter 2018 Learn to Swim Starts this Weekend!

Excel’s Winter 2018 Children’s Learn to Swim Program starts this weekend, but its not too late to sign up! There are still a few slots left in both Albany and Schenectady. Information for each locations goes as follows-

Sunnyview Wellness Center in Schenectady

Saturdays: 1/6, 1/13, 1/20, 1/27, 2/3, 2/10
Sundays: 1/7, 1/14, 1/21, 1/28, 2/4, 2/11

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

Group: $125
Private: $240

The College of Saint Rose in Albany

Sundays: 1/07, 1/14, 1/21, 1/28, 2/4, 2/11

* Classes held at 9:30am, 10:05am, 10:40am, 11:15am, 11:50am, and 12:25pm

Group: $110
Private: $240

Registration for the upcoming session can be completed HERE!

Pre-competitive Swim Clinics
With the success of Excel’s Pre-competitive clinics in December, we are going to begin offering more clinics throughout the year, focusing on specific aspects of competitive swimming (such as a mock meet) that can be covered in a single session compared the progression of a full 7-9 week session. Be sure to check back on our website for more information!

Instructor Profile-Coach Gabriana

Coach Gabriana has been working with Excel since the Fall of 2012, assisting with both administrative and teaching responsibilities. As a competitive swimmer, Coach Gabriana had a successful club and collegiate career, culminating with multiple school records while swimming for The College of Saint Rose. Currently, Gabriana is studying towards her Master’s Degree in communication disorders and sciences at the University of Buffalo, but as back teaching during school breaks. You can find her at both our Albany and Schenectady sites!

New Year Tri Swim Practice

**From the Excel Aquatics Blog**

Happy New Year! Here is a practice to kick off the year right-

WU-300 Fr

4x {1×50 Kick/Swim by 25
{1×50 Drill/Swim by 25
{1×50 Fr full stroke, descend by round

*All 50s are on rest :20

**Make sure the drill is purposeful, and the same each round

2 rounds of the following-
3×100 as 50 pull/50 Fr descend 1-3 on rest :20
2×50 drill/swim by 25 on rest :30
4×50 Fr EZ/Fast by 25 on rest :20
2×50 drill/swim by 25 on rest :30
4×25 Fr descend 1-4 to fastest pace possible on :15 rest
2×50 drill/swim by 25 on rest :30

2700 + WD

Remember that every practice is a building block in your success-no one practice will make or break your season, but it is the accumulation of consistent training that will help you reach your goals.

Questions about this practice? Email us at [email protected]




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