February 2019 BellyFlop Newsletter!

February 7th 2019

New Program Alerts!

Children’s Learn to Swim at the Albany Marriott

Mondays: 2/25, 3/4, 3/11, 3/18, 3/25, 4/1
**Classes offered at 4:30pm, 5pm, 5:30pm, 6pm, and 6:30pm**


Triathlon Swim Training at The College of Saint Rose

Tuesday Get FAST (7-8pm)-3/5, 3/12, 3/19, 3/26, 4/2
Saturday Technical Training (8:15am-9:15am)- 3/5, 3/12, 3/19, 3/26, 4/2


New Swim Shop Launching Tuesday

Over the course of the past few months, Excel has been proudly working with the LaSalle Advanced Marketing program on developing a separate website to offer different Excel apparel and equipment. This Tuesday, 2/12 we will finally be READY TO LAUNCH! Be on the lookout for more information coming next week!

Spring 2019 Registrations are underway!
Registrations for our upcoming session are currently underway. While slots generally fill up very quickly, be sure to add yourself to the wait list of the classes you are interested in (see below), as if a slot does become available, we will be in touch!
Congratulations Coach Thomas for officially being named site supervisor for Sunday Saint Rose Lessons!
We are very proud to announce that Coach Thomas has officially been named site supervisor for our Sunday swim lessons at The College of Saint Rose in Albany. As the first official Excel instructor over 6 years ago, Thomas has done an excellent job at maintaining the Excel standard at each of our rented facilities and programs that he works at throughout the week. Thank you, Thomas for your hard work, passion for teaching, and helping  Excel Aquatics continue to work towards its potential!
Tri Swim Practice 1/30

It’s cold outside, but about to even colder tomorrow. Here is a practice to help warm up your body and mind.

WU-200 Fr/150 pull/100 Fr/50 Kick on rest :15 between swims

2 rounds of: 6×25 alternate drill/swim by 25 on rest :20

2×50 Fr negative split on rest :20

Primary (2 rounds)
**Take :20 rest between each swim**

4×50 descend 1-4, remember time for #4
100 distance per stroke (DPS), last 25 strong 6 beat kick

3×50 descend 1-3, match #3 with #4 from the previous round
75 distance per stroke (DPS), last 25 strong 6 beat kick

2×50 descend 1-2, match #2 with #3 from previous round
50 distance per stroke (DPS), last 25 strong 6 beat kick

1×50 match #2 from previous round
25 distance per stroke (DPS) AND strong 6 beat kick

100 EZ between 1st and second round

2600 + WD

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