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  1. 6|29|17 scm speed / aerobic

    SCM all free
    150 ez
    10 x 50 on 1:00, 12.5m fast / remaining ez (50)
    8 x 50 on 1:30, 12.5m afap / remaining very slow (50)
    pool closed and had to leave
    ------------------------------------------------------------------------------ drylands
    2 x 10 of RC bands with scapula set
    1 x 10 ea of the following four exercises
    https://www.youtube.com/watch?v=3MxHX9j15BU
    3 sets of leg exercises
    1 x 30 standing calf mach raises 250lbs added

    Updated June 30th, 2017 at 02:07 PM by __steve__

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  2. Ask the ALTS Experts

    by , June 29th, 2017 at 03:21 PM (Ask the ALTS Experts)
    ALTS questions answered by Morgon Latimore, lead ALTS instructor and owner of Latitude Pure Coaching:

    I have a new client who is signed up for her first triathlon in four weeks. She can swim, but she tires easily and is afraid of panicking. Whats a good strategy to get her ready for the half-mile lake swim?

    A large number of athletes in a triathlon deal with anxiety in the swim. This is somewhat normal for beginners. Lakes, rivers, oceans all come with different challenges, but you can make your athlete more prepared by doing some open-water drills in the pool and can getting them in the open water prior to race day. Things like the water polo drill will help them work on the neck and core strength needed while sighting; putting 3-4 other swimmers in one lane (side-by-side) will help with the anxiety/panicking a swimmer may get from swimming with other swimmers around them.

    There are many ways to help your swimmer, but I would suggest the athlete start in the back, outer side of the pack. This will keep her away from the faster swimmers who will swim tight to the inside of the buoys. You should have her practice sighting every 3-5 strokes so she swims in a straight line. Pick a large object higher than the buoys in the water. A tree or building are good objects to use. Get to the swim start early to find what you can use.

    If your swimmer tires easily, make sure she is breathing every-other stroke and is not breathing every 3, 5, or 7. Breathing every-other stroke will supply them with the oxygen needed to stay relaxed and prevent her from holding her breath because she is nervous.

    Lastly, a wet suit will give her more confidence and reassurance that she will be safe. Also, she will be able to swim to the lifeguards in the water, as long as there is no forward progress. This is a good time to rest and catch her breath and relax. If she has a panic attack, tell her to stop swimming and float on her back until she calms down and is ready to start swimming again. Reassure her that she can do it and to believe in herself.

    Good luck to you and your swimmer!

    Id like to expand my ALTS program. What is the best way to get new clients?

    Be the MAYOR!

    What I mean by that is you need to really get involved in your local community and make sure they all know you have an ALTS program and where it is. Volunteer to talk about swim safety where adults hang out. Clubs, corporate events, social media, swimming meets (just because kids can swim doesn't mean the parents can), and word of mouth. Check to see what other swim instructors are doing in your area, and make your program better.

    Do this for 6-12 months, and they will start coming to you. The key is the more people you can expose your program to, the more likely they will come to you. Continue to change lives with your ALTS program!

    Id like to use my training and experience to help adults in disadvantaged communities learn to swim. How I can get the word out and get people to the pool?

    Well, this is challenging but never impossible. You will really need to educate your community on the ALTS program and why it is so important to learn to swim. Making it convenient to them is important because if they are going to school or are working, they may not have much time. Get out and ask individuals to take the lesson -- don't wait for them to come to you -- you get out and find them. This may create a buzz in your area. You can talk to the aquatics director at the pool you teach at and try to create a free ALTS program. This will bring people to the pool, and cities love that.

    Your journey may start off slow, but if you stick with it, you may have more people wanting to learn how to swim than you can handle. This is a good problem to have! Good luck and remember swimming saves and changes lives!
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  3. Budapest week 8 & 9 - catchup

    by , June 29th, 2017 at 02:29 PM (After a long rest)
    The past week has been extremely busy on both the work and personal front. I swam Tuesday through Thursday last week(Budapest week 8) and i am feeling pretty decent in the water. Friday through Sunday my daughter swum at the George Block Invite in San Antonio. The meet was at Northside ISD Aquatic center which is really an awesome facility. My parents are visiting from England and our original plan was for my wife and mother to accompany my daughter and I to the meet. Unfortunately my mother was sick and my wife stayed at home leaving my daughter and I to travel together to the meet. I managed to get a workout in at the Old George Block pool which was setup as 25m, but that was the extent of my swimming over the weekend. The couple of days off probably did me good anyhow.

    My daughter had an incredible meet and got her Futures cut in the 200 back and missed her Juniors cut by just over a second. She is very young but her time qualified her to swim with our Senior team at the NCSA summer champs meet in Indianapolis the week after TAGS in early August. She has improved a lot as a 13 year old and we are hoping that the Indy meet will be a fun meet that gives her some great experience surrounded by older girls on the team she idolizes.

    We got back from San Antonio at midnight on Sunday and I was very tired on Monday but hauled myself up to swim. Monday afternoon I had to head to San Francisco with work. My customer is in Redwood City and I was able swam with Stanford masters on Tuesday and Wednesday. As usual the group at Stanford were awesome and I had a lot of fun. Wednesday morning Hannah Boyd who was one of the few Stanford girls not at nationals this week trained with us. Hannah was really fast and was equally as nice. It's always great to see talented athletes who are also very grounded. Patrick(pwb) was in the bay area for work also and we managed to grab a quick breakfast together after practice which was fun.

    I arrive home at midnight again on Wednesday but managed once again to haul myself up and out of bed for a morning swim. The swim this am was not that great but I was there and will feel better for the swim. I should be back on a normal schedule the rest of the week.

    Next week I am heading to Grand Junction, Colorado with our senior group for a 10 day training camp at University of Colorado Mesa. My primary role is coach but I plan on training at altitude while I am there, but the schedule will be very busy. Unfortunately I also have to do some work while I am there but should be able to fit everything in. I am very lucky that my work role allows me some flexibility.

    It's already been a crazy swimming summer and it's only going to get better as world's approaches.
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    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 6/30/17

    by , June 29th, 2017 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:15]
    4 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke

    Main set
    12 x 50 1:20 [1:15] kick alt 1fast/1easy
    12 x 50 1:15 [1:15] stroke alt 1fast/1easy
    12 x 50 1:00 [1:00] free alt 1fast/1easy

    Freestyle/pull set
    12 x 100 1:40 [1:30]
    [1-2 long & strong, 3-5 build, 6-8 desc, 9-11 fast, 12 warm down]

    Total: 4100
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