Technosport

This is true!
Thanks to Heather for sharing this gem!

Once you learn to swim, you do realize there’s no sport like it. Peaceful and exhilarating all at once❤️

Lots of questions about dryland training this week😊 Key is that it should support your swimming, not leave you too fatigued to swim well.
Why is it important?
◾️For today, we’ll focus on shoulder protection.
Swimming is incredibly repetitive. Strengthening the rotator cuff, scapular muscles and upper back helps you maintain good mechanics as you get tired.
Exercises like :
Band external rotations
Rows
Scapular push-ups
Light lat work
All extremely helpful to strengthen and thus protect your shoulders! Questions? Message us or ask coaches on deck😊

A common problem area for many of our swimmers is the lower back. Keep your stretching gentle - the goal is to loosen your hips, glutes and lower back without aggressively cranking on the lumbar spine.
Before swimming - dynamic
◾️Cat-cow 8-10 reps
Get on hands and knees. Slowly round your back, then gently extend it
◾️ Standing trunk rotation 8-10 each side
Arms crossed over chest. Rotate gently side to side
After swimming
◾️Knee-to-chest
Lie on your back. Bring one knee toward your chest
Hold 20–30 seconds. Switch sides. Then bring both knees in if comfortable
◾️Gentle windshield wipers 8-10 each direction
Lie on your back with knees bent. Let both knees slowly fall a little to one side, then the other.
Remember if any stretch produces pain, don’t push through. Let us know and we’ll discuss others!

Swim Practice Etiquette plays a huge role to make set repeat times and allow all swimmers to experience the joy of practice well done. We always review with our new athletes - don’t worry if you need a refresher!
1. Leave 5–10 feet of space between swimmers
Always swim at least one body length) behind the swimmer in front of you, not on their feet.
2. Only use paddles & fins when the coach says
Some swimmers use fins while injured; this is okay
3. Let swimmers behind you finish on the wall. When you finish a swim, move out of the way so the swimmer behind you can finish
4. Swim the whole set
Don’t stop! If you’re leading it can cause those behind you to lose count. If a lane-leader stops, the second swimmer should continue the set without hesitation. Ask coach to move down a lane if you’re finding yourself needing to stop frequently.
• Exception: Coach may encourage swimmers to “lane up” and try faster lanes, and they may need to skip a 50 while they’re getting used to a faster speed. This is okay!
5. Use the clock correctly
Leave exactly 5 seconds apart, on a multiple of 5 seconds (:5, :10, :15…)
Follow the intervals exactly.
All swimmers in a lane should be swimming the same part of a set at the same time (except during warm-up).
6. Be Positive Always - keep conversations and comments positive and kind

Some more tips for our new members, many of whom will be starting swimming regularly again after several years away.
◾️Think about the first couple of months as re-learning how to train, not just getting back in shape.
◾️You may feel aerobically capable while your shoulders, lats, neck and upper back aren’t yet accustomed to the repetitive workload. Muscle soreness can show up 24-48 hours later. Don’t expect to increase distance and intensity at the same time. We take this into consideration with our training - be patient 😊
See you very soon! Camp starts Sept 2! Season starts Sept 10!

😁 Looking forward to starting the season with many new faces! We have a fantastic group of swimmers - we’re all very welcoming and yes, we definitely love to rehash our tough workouts - preferably over coffee and breakfast after practice!