March 2018 Bellyflop!

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March 2018

Tentative Pre-Summer 2018 Learn to Swim Schedule

**Please note that the below information is subject to change prior to registration opening. For the most up to date schedule info, please visit our website at www.goswimexcel.com**

Sunnyview Wellness Center in Schenectady

Saturdays: 4/21, 4/28, 5/5, 5/19, 6/2, 6/9
Sundays:4/22, 4/29, 5/6, 5/20, 6/3, 6/10

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

Fees
Group: $125
Private: $250

The College of Saint Rose in Albany

Saturdays: 4/21, 4/28, 5/5, 5/19, 6/2, 6/9
Sundays:4/22, 4/29, 5/6, 5/20, 6/3, 6/10

**Class times TBD**

Fees
Group: $125
Private: $250

Registration for the upcoming session can be completed HERE starting March 19th!

Pre-competitive and Tri Video Clinics

We are excited to announce our first set of Pre-competitive and Tri-Video Clinics in 2018!

Pre-competitive Clinic
When-Saturday, 4/7 from 8:30am-9:15am
Where-The College of Saint Rose in Albany
What-Mock Meet where swimmers will be taught what happens at a swim meet, and how to swim races

Registration for our Mock Meet can be found HERE.

Tri Video Clinic
When-Saturday, March 17th from 12:05pm-1:05pm
Where-The College of Saint Rose in Albany
What-Swimmers will be video taped and will review the footage with an Excel coach on deck

Registration for our Tri Video Clinic can be found HERE.

Questions? Please email us at info@goswimexcel.com today!

Instructor Profile-Coach Thomas

Coach Thomas is currently the supervisor at both our Albany and Schenectady locations, and has been doing a phenomenal job each weekend working with the staff to provide the best possible lesson experience for our families. Starting in 2012, Thomas began as an instructor within the Excel program, and from there began taking on more responsibilities until taking over as supervisor in the Fall of 2017. Since then, Excel has been able to add some additional classes, make curriculum changes, and soon to be new programs. Thank you Coach Thomas for all of your hard work every weekend!

Excel’s annual wetsuit demo day is scheduled for Thursday, April 12th from 5:30pm-7pm. This is a FREE event, where all attendants will have the opportunity to try any TYR wetsuit in the pool, and get advice from a TYR representative. If interested in attending, please RSVP to info@goswimexcel.com today!

Swim/Kick/Pull Practice

**From the Excel Aquatics Blog**

For today we have a practice incorporating some swimming, kicking, and pulling throughout, along with some descend work. Enjoy!

WU-50 pull/100 Fr/150 pull/200 Fr

4×50 Kick progression as
1-50 kick
2-37.5 kick/12.5 Fr
3-25 kick/25 Fr
4-12.5 kick-37.5 Fr

Primary [1950]

3×125 Fr descend 1-3 as 75 pull/50 Fr on rest :20
9×25 Fr on rest :15 as odds FAST, evens EZ

2×125 Fr descend 1-2 as 75 pull/50 Fr on rest :20
6×25 Fr on rest :15 as odds FAST, evens EZ

1×125 Fr as 75 pull/50 Fr on rest :20
3×25 Fr on rest :15 as odds FAST, evens EZ

**For the 125s, the goal is to have the 3rd from the first part, 2nd from the second part, and single 125 from the 3rd part all be identical in time**

3×100 Fr as 75 build/5 seconds rest/25 FAST on rest :20
8×25 Fr as 12.5 kick/12.5 Freestyle swim on rest :20

2×100 Fr 75 build/5 seconds rest/25 FAST on rest :20
4×25 Fr as 12.5 kick/12.5 Freestyle swim on rest :20

1×100 Fr 75 build/5 seconds rest/25 FAST on rest :20
2×25 Fr as 12.5 kick/12.5 Freestyle swim on rest :20

Total-2650 + WD

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