May 2018 Monthly Bellyflop!



May 2018

Excel families,

With summer right around the corner, this is a very exciting time of year! We are very pleased to announce a great lineup of summer programs this year in order to accommodate a variety of schedules and needs, both during the week and on weekends. You will be able to find more information on scheduling and registrations below.

Additionally, in this month’s newsletter we also have some great information on water safety, an instructor of the month profile, a practice for you triathlete swimmers out there, and information regarding our social media pages 🙂

I hope that you enjoy this month’s edition of the Monthly Bellyflop!

Kevin M Kearney
Program Director

Summer Program Profiles
A quick guide to Excel’s Summer 2018 lineup

Children’s Programs

Summer Weekday Lessons at Saint Rose-Fast Track Program
A Fast Track Swim Program is where swimmers have a lesson once per day for 5 weekdays in a row. Each week is a stand alone session, which allows for faster progress and more fun for your swimmers!

Week 1: June 25th – June 29th
Week 2: July 9th – July 13th
Week 3: July 16th – July 20th

Click the button below to register or learn more!

At Home Swim Lessons-Our School at Your Pool
Excel sends one of our experienced swim instructors to teach your children how to swim in the privacy of your home pool! Schedule on a per class basis, and enjoy the convenience of lessons at home. All instructors are CPR/Lifeguard certified, and Liability insured. Click HERE for more information.Email us today at [email protected] to schedule your child’s first lesson!

Weekday Year Round Lessons
We will once again be offering Wednesday and Thursday classes at the Albany Marriott and Best Western Clifton Park, respectively. 30 minute classes are held once per week for 6 weeks between 4pm and 6pm.Click here for more information-registration opens May 21st!

Weekend Year Round Lessons AND Pre-competitive
This summer we will be having our weekend lessons and pre-competitive program on Sundays at the College of Saint Rose in Albany during the month of July (7/1, 7/8, 7/15, 7/22, 7/29). Public registration for this 5 week session opens on May 21st.Click HERE for swim lesson info, and click HERE for pre-competitive!

Adult Programs

Tri Swim
This summer, we shall be offering drop in practices during the months of June and July. Practices will be on Mondays from 6-7am, and Wednesdays from 6-7pm at the College of Saint Rose in Albany. Each practice is a Get FAST practice, and are $15/each.

Registration is now open HERE.

Adult Swim Lessons
Classes for the summer will be on Wednesdays at The College of Saint Rose in Albany, from 7:05pm-7:45pm on the following dates:6/6, 6/13, 6/20, 6/27, 7/11, 7/18Registration opens on 5/21. More information can be found HERE.

With May being National Water Safety Month, here is an excellent writeup by our very own Taylor Casey on the importance of water safety!

While swimming can be enjoyable and great exercise, it is important to remember that we must be cautious and careful always.  Whether it’s at a pool, ocean or lake, it is important to follow a simple set of rules to stay safe.

Here at Excel, we have what we like to call, the Five Major Keys to Success (otherwise known as basic water safety).

  • Never swim alone
  • Follow the directions of the lifeguards/adults
  • No running, pushing, diving or horseplay on the pool deck
  • Know the basics of swimming
  • Call for help if you are in trouble

Simple, right?  Along with these keys to success, it is important to know the environment where you are swimming.

If you’re swimming at pool, make sure you understand the rules and regulations of said pool.  While many rules will be the same at every pool, there might be some that pertain to the specific pool in question.  Some basic rules at pools include: not diving in the shallow end, swim only in designated areas, and swim only where you are comfortable.  Many times, adults and children believe that the deep end is not that deep.  Well, if you don’t know how to properly swim, that end becomes mighty deep.  So, just be aware of the rules of a pool and you should be safe.

Of course, Excel aquatics is not taught in either an ocean or a lake, but it is still important to understand the dangers that they pose to the unexperienced swimmer.  Oceans, for one thing are vast and always changing during the day.  Currents, riptides, unwanted sea creatures, and the effects of low and high tide are always something to take into consideration.  For the oceans, essentially, the same rules of pools apply here.  Always swim in the view of the lifeguard, have a buddy, and only swim where you are comfortable.

Lakes are a pleasant medium between pools and oceans, but can still be as dangerous.  Never dive off a dock into a lake, as the bottom will come up quicker than you realize.  Again, I cannot stress how much you should swim with a buddy if you are traversing any of these bodies of water.  Even the most experienced swimmers know that it is important that someone knows your location while swimming, because things can get dangerous in a matter of seconds.

I don’t mean to leave this off on a scary note, but it is both incredibly important for both adults and children to know that swimming can be pretty serious.  If all else fails, just remember to wear a life jacket!

-Taylor Casey

Instructor Profile-Coach Ryan
Coach Ryan has been with Excel Aquatics since the Fall of 2017, and currently works with swimmers in both our lessons and tri swim programs. As a native of Clifton Park, NY, Coach Ryan brings over 20 years of swimming experience and coaching excellence to Excel Aquatics. As a competitive swimmer, Ryan was a NY state champion in high school, and an All American IMer while competing for the College of Saint Rose. Upon graduation, Ryan then transitioned to coaching, where he has worked with athletes of all ages and abilities, including age group, college, and masters swimmers. You can find Coach Ryan at both our Albany and Schenectady locations!

May 9th Tri Swim Practice

WU-300 as 50 Fr/50 Kick/50 pull x2


100s efficiency challenge

3 sets of 3×100 Fr on rest :20

1-3: Count strokes, try and be within 1-2 strokes on each 100
4-6: Get time, try and be within 1-2 seconds on each 100
7-9: Try and drop your stroke count and/or your time for each of the final 3x100s

**The challenge here is to see if on the last three 100s you can drop your time AND your stroke count, because efficiency and speed go hand in hand**

 Pyramid swim

50-100-150-200 Fr pull on :25 seconds rest after each swim

200-150-100-50 Fr swim on :15 rest after each swim

50s efficiency challenge

3 sets of 3×50 Fr on rest :20

1-3: Count strokes, try and be within 1-2 strokes on each 50
4-6: Get time, try and be within 1-2 seconds on each 50
7-9: Try and drop your stroke count and/or your time for each of the final 3×50

2650 + WD




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