coaches

Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase II

 

Contributed by Stacy Sweetser, ASCA & USMS Level II, SweetWater Swim Studio & Chris Brown, CSCS, CCET, Endurafit Training and Rehab

Welcome back to the Swim Strong Series. This is the second phase of a progressive dryland training sequence meant to build athleticism that compliments the demands of moving forward through the water efficiently and powerfully. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. Click here to read Phase I of the Swim Strong Series.

The goal of this series is to increase a swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability, then progress into strength and resistance exercises.

Use the following Phase II exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I. If on the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.

A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)

Do not force movements in this routine and build repetitions and time in exercises gradually.


Wall Slides

wall slide.jpg

Why do it? Wall slides are a great drill to improve shoulder extension and lat activation.

How to do it well: Keeping the spine neutral, place the elbow, forearm and wrist on the wall with the elbow at shoulder height. Push the hands toward the ceiling, keeping the elbow and forearm in contact with the wall, while pulling the shoulder blades down as depicted by the green arrows. Complete 8-10 repetitions.

Common mistakes: The most common mistakes are rounding the spine, pulling the elbows away from the wall on extension, and shrugging the shoulders as depicted by the red arrows.

Chest Opener

Why do it? The chest opener is a great way to activate the posterior deltoid and rhomboids (think upper back) while stretching the pecs.

How to do it well: In a half kneeling position and with a neutral spine, place the hands around the ears with the elbows out to the side. Pull the elbows back while squeezing the shoulder blades together and exhaling. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are starting with the elbows too far forward with a rounded spine and head tilted forward, arching the back during the pull back motion, and pointing the toes on the rear foot.

chest opener.jpg

T-Spine Rotations

Why do it? T-Spine Rotations are a great drill to provide mobility through the mid-back (thoracic spine).

How to do it well: In a half kneeling position, place the hands around the ears with the elbows out to the side (similar to the starting position of the chest openers). Take a deep breath in then exhale hard as you rotate over the front leg. Inhale and return to the starting position. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are rounding the spine throughout the range of motion, not pulling the elbows back to engage the upper back, dropping the chin, and pointing the rear toes.

t-spine rotation.jpg


Ankle Mobs

Why do it? The Ankle Mobs (or Ankle Mobility) drill is one of our favorites for developing ankle mobility and flexibility in the gastrocnemius and soleus muscles (calf muscles).

How to do it well: Starting in the half kneeling position with the spine in neutral and the front foot slightly behind the front knee, place the hands on top of the knee. Shift your weight forward as you press the knee past the front toes while keeping the front heel in contact with the floor. Return to starting position. Complete 10-12 repetitions.

Common mistakes: The most common mistakes are extending the spine, starting with the front foot too far forward, and allowing the front heel to lose contact with the floor.

ankle mobs.jpg

Around the World

Why do it? The Around the World drill is a great movement to improve range of motion and flexibility of the rotator cuff.

How to do it well: Using a strap or a towel long enough to allow you to go through the range of motion, grab the end of the strap/towel with the palms facing down and the arms fully extended. Bring one arm overhead with the other out to the side to form a triangle. Bring both arms behind, then continue the motion to the other side. Repeat from the opposite side. Complete 4-6 repetitions.

Common mistakes: The most common mistakes are standing with the back extended (arched), using a strap or towel that is too short, and bending the elbows.

around the world - good.jpg
around the world - bad.jpg

Learn more about Stacy & Chris:

Stacy Sweetser, ASCA & USMS Level II Coach: SweetWater Swim Studio | Facebook | Instagram
Chris Brown, CSCS, CCET: Endurafit Training and Rehab | Facebook | Instagram

Call Me Coach: USMS Level 1 & 2 Coach Certification Review

Contributed by Joan Hudak, NEM-CRM

Over 100 USMS members took part in U.S. Masters Swimming’s Boston-area education weekend April 6-7. Offerings included USMS Level 1 & 2 Coach Certification, USMS Level 3 Coach Certification, USMS Adult Learn-to-Swim (ALTS) Instructor Certification, USMS Clinic Course for Coaches, and a USMS Stroke Clinic for swimmers that also served as practical experience for the Clinic Course participants. Read on for newly certified coach Joan Hudak’s perspective on the Level 1 & 2 Coach Certification experience.

MARLBOROUGH, MA — I fell in love with swimming at age six when my mom signed me up for a small summer league with an irregularly-sized pool. I raced through childhood, high school, and college, and by the end of my senior year I was beyond ready for a break. After some time off, some triathlons, and a lot of solo training, I joined U.S Masters Swimming at age 28.

The Level 1 & 2 Coach Certification course sold out, with 40 students taking part.

The Level 1 & 2 Coach Certification course sold out, with 40 students taking part.

At Masters practice, one of the first things I noticed was how much more passionate about the sport my teammates were than I remembered being when I was younger. When I raced as a kid, I felt like I was partly swimming for someone else: for my parents, for my coaches, for my teammates. Now, I saw how excited my teammates were to swim for themselves. Many didn’t have the benefit of learning at a young age like I did, and they were eager to try new techniques and learn new strokes. Techniques I found intuitive were completely unknown to some of the newer swimmers, and the more I trained with them, the more I wanted to share my knowledge and experience.

This realization drove me to sign up for the USMS Level 1 & 2 Coaching Certification class. I completed the short reading assignment in advance, but as a kinesthetic learner I wasn’t quite sure how a day in a classroom would translate to the pool deck. I was pleasantly surprised to find that the course was run in a workshop-type setting, with frequent breaks and practical exercises to actively engage us in what we were learning.

After a quick round of introductions, it was clear that the 40 participants came from vastly different backgrounds, and that many were still relatively new to the sport. While some of the students were actively coaching for their respective USMS or USAT programs, others, myself included, were there for the love of swimming and desire to begin coaching following the class. 

Coaches got hands-on experience during the in-water portion of the Clinic Course for Coaches while swimmers got a USMS Stroke clinic

Coaches got hands-on experience during the in-water portion of the Clinic Course for Coaches while swimmers got a USMS Stroke clinic

The day began with a brief review of our 15-page reading assignment: a history of United States Masters Swimming, the values and structure of the organization, and basic business practices for managing a safe, inclusive USMS club. We then dove (pun intended) into some coaching techniques and strategies for teaching adult learners – explaining the what, why, and how of each drill or set will ultimately help improve their swimming the most. We also spent a large portion of the class discussing the different types of swimmers that may join a Masters program, and some of the benefits or challenges they may face there. 

We then moved onto some practical applications, such as strategies for and benefits of writing workouts of differing intensities (aerobic, anaerobic, VO2 Max, test sets) and setting SMART goals with your athletes. We spent time learning the basics of teaching stroke technique and discussed the necessity of being flexible in teaching, working around injuries, tips for correcting poor technique, and some drills for each of the four strokes (five, when you include the streamline!), turns, and starts. We watched several videos (above and underwater) of Masters swimmers and analyzed their technique and what they may need to work on. 

Newly minted Level 3 Masters Coaches Jennifer Passafiume and Pamela Crandall with USMS COO Bill Brenner

Newly minted Level 3 Masters Coaches Jennifer Passafiume and Pamela Crandall with USMS COO Bill Brenner

The class ended with a quick assessment and we received our Level 1 and 2 certificates. Not only did I leave feeling confident to work with my own athletes, but I also felt like my own swimming benefitted from the techniques we discussed. I left wanting to try the new drills, work on my walls, and practice my weaker strokes. Overall, I was pleased with how much I gained from a single day in the classroom, and would highly recommend taking the course if you have the opportunity.

Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase I

Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase I

Swimming strong is about building athleticism that compliments the demands of moving through the water efficiently and powerfully. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. The goal of this series is to increase the swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength.

The Swim Strong Series will present dryland exercises in progressive phases. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability then progress into strength and resistive exercises.  Phase I teaches the following exercises: Posture Row, Supported Hip Hinge, Toe Sits, Heel Sits, and Plank.

“This is a DRAG clinic” with Coach David C. Graham Registration Open Now!

New England LMSC Presents “This is a DRAG clinic”

January 27th, 2019 3:00pm – 6:00pm
at Simmons University Sports Center
With Coach David C. GrahaM

Register Online

24 swimmers max, USMS Membership Required
$30 for NE-LMSC Members
$60 for non-NE-LMSC Members


Clinic Details: 

Own your Walls - We will be focusing on both ends of the wall, the in and the out. It is common for so many swimmers to set up their turns on the approach which leads to the decrease in speed as we approach a pivotal point in your race along with focusing on increase distance and efficiency as we leave each wall. 

Killer Streamlines - We will be looking at the 4 common types of streamline we are seeing nowadays along with analyzing which one works best for you.

Reducing Frontal Drag - We will be discussing as a group, the common ways and things that are slowing us down in the water when it comes to frontal drag. Once in the water, we will play with some broken swimming vs more aligned/streamlines positions and practices to aid in reducing front drag.

***Coaches - Would you like to gain experience by supporting this clinic on deck? Please email Crystie at NEcoaches@usms.org to learn more.


About Coach David Graham

David C. Graham -- A native of NJ, he now calls southern NH his home and works at the Town of Swanzey in the Finance Department. David serves on the adjunct faculty list at both MWCC and Franklin Pierce University and this fall, as a volunteer Assistant Swim Coach at Keene State College. 

Swimming since the age of 14, Coach Graham has been an avid supporter of masters swimming since returning to the pool 10 years ago and competes regularly as a member of the Granite State Penguins at local meets as well as 3 USMS National Championships and the FINA World Masters Championships hosted in Montreal in 2014. 

Coach Graham is a Level 3 USMS and ASCA Masters Coach and has previously worked in the aquatics arena as a professional for more than 15 years. This year he was awarded an Appreciation Award by the LMSC and was selected as the LMSC Coach of the Year in 2015.

David Graham's National Coaches Clinic Takeaways

Coach Graham will be presenting a clinic, This is a “DRAG” Clinic, based on his learnings from the National Coaches Clinic on January 27th at Simmons University.

Contributed by David C. Graham, NEM-GSP

I’m not exactly sure when I started thinking about the takeaways from the USMS National Coaches Clinic (NCC) in Maryland. I remember leaving the deck on Sunday from the morning pool session and starting to ponder it. I bid our fellow New England coaches from the Cape a safe journey home (they were driving), and then corralled 3 other NE coaches into my car for a drop-off at BWI. The conversation turned to thoughts about the clinic and we threw around some of the highlights and a few lowlights as well. Once I left them curbside at their respective departure gates, my drive was about 3 hours to my aunt’s house in New Jersey, where I would stay the night and finish the drive home to New Hampshire the next day.

Today, I looked at my notes; not so much the ones that I took at the clinic itself, but the scribbles I wrote on 3 sheets of paper once I arrived at my aunt’s place, and then the 2 more from after I arrived home. I guess the 8 hours spent in the car allowed my mind to wander to the weekend with the topics and notions presented.

It truly was a great weekend: 80+ coaches from all over the country, together for the sole purpose of not only to further their knowledge, but to absorb that knowledge and be able to bring it back to their swimmers to enhance their ability to perform in the water. I got to meet many new coaches from across the country and catch up with some I have not seen in a while. I was particularly excited to see Coaches Tim and Dean, the USMS coaches for 2014 Masters Worlds in Montreal, my first big meet, and I am forever thankful to them both for their support and friendship at that meet and beyond.

Gary Hall, Sr presents at the NCC

Gary Hall, Sr presents at the NCC

One of the things that stood out in my experience at the NCC was the varying approaches that coaches from across the spectrum have for just about anything. Listening to Gary Hall, Sr. speak was mesmerizing, and in his soft-spoken tone, he still commands the attention of the room as folks listen to his every word. The notions that he presents — coupling motions, frontal-drag, vortices, etc. — are truly on a scale well beyond the everyday on-the-deck Masters coach, but he does a great job of taking the information he gathers with world class athletes and bringing it to an understanding level for that on-the-deck coach. I came away with things that I not only need to focus on, but some simple fixes that each swimmer can build into their every lap to improve.

On the flip side of Gary’s information, there was Bruce Gemmell, Katie Ledecky’s coach early on in her career. Bruce did not delve deeply into the science of swimming. His approach was more about a feel for the athlete, how they were doing, and paying attention to the simpler things that I notice and keep track of with all my swimmers: stroke count, stroke rate and tempo. Much of his information was much simpler and more relatable as, I imagine, many other coaches operate on the poolside level as he does.

It was also a great experience to be in the water while Gary ran us through some of the drills he uses for teaching and feeling butterfly and breaststroke. It’s not every day you get to swim a drill set and finish at the wall and look up to see Gary Hall Sr giving you a thumbs up for a job well done. The pages of the LMSC newsletter could not hold all the topics and takeaways from the NCC, but check out my This is a “DRAG” Clinic on January 27th where we will put to paper and practice many of the learned items from the NCC applicable to Masters swimmers, especially how we can reduce frontal drag on many fronts, no pun intended.

I would like to thank the LMSC for providing ample funding and support to myself and all the other coaches whom were able to take advantage of this bi-annual opportunity offered by USMS. I am looking forward to the NCC 2 years from now in the middle of the country as well as bringing this year’s information to our vast expanse of New England Masters swimmers.

Swimming since the age of 14, David is a level 3 USMS & ASCA-Masters coach as well as an ALTS Certified Stroke Technician. David has spent 15 years as an aquatics professional operating aquatic facilities and programs from NJ to MA. David serves as an adjunct faculty member at MWCC and FPU and most recently as an Assistant Coach at Keene State College. He is a member of the Granite State Penguins and has competed at 2014’s World Masters Championships in Montreal as well as a swimmer/ on-deck coach at 3 USMS National Championships since 2015.

Town of Concord Seeks Part-time Swim Coach

The Town of Concord is currently accepting applications for the position of: Swim Coach (Recreation Associate)

Schedule: Monday, Wednesday, and Friday from 5:45am-7am (less than 20 hours per week)

Hiring Range: $19.50-$25.00 per hour; starting rate will be based on experience and qualifications

Full information


All applicants are required to complete the Town’s employment application form, which can be found under the "Attached Files" section of the job posting at www.concordma.gov/jobs. Completed applications should be sent via email to jobs@concordma.gov. Please use the subject line "Swim Coach" in your email. Resumes may be attached as additional information but cannot serve as a substitute for completing the application form.

Please do not include any information pertaining to age, race, color religion, national origin, ancestry, gender, gender identity, sexual orientation and physical/medical condition or history on your application.

Applications will continue to be accepted and may be considered until the positions are filled. All applicants will be notified of their standing in the process as soon as a decision has been made regarding their individual application.

Individuals who need accommodation in order to participate in this process should contact the Concord Human Resources Department.

The Town of Concord is committed to a diverse workforce and welcomes applicants with disabilities and/or from multi-cultural communities. EOE

Questions regarding this hiring process should be addressed to the:

Concord Human Resources Department

Town House, 22 Monument Square, P.O. Box 535, Concord, MA 01742

978-318-3025 jobs@concordma.gov

USMS National Coaches Clinic: 5 Key Takeaways from a Triathlete’s Perspective

 

Contributed by Stacy Sweetser, GSP & Coach of SWS Originally published on her blog, Simply Faster

Presenters: Jack Mcafee, Bo Hickey, Dr. Gary Hall Sr., Dr. Joel Stager, Coach Bruce Gemmell

Presenters: Jack Mcafee, Bo Hickey, Dr. Gary Hall Sr., Dr. Joel Stager, Coach Bruce Gemmell

After an intense two-day clinic filled with captivating speakers, a few Olympians, and a roaring crowd of USMS coaches with impressive backgrounds, my head was spinning with delight on my way home. How could I share what I learned? How can swimmers get faster right now with this information? 

I distilled the hours of lecture, demonstration and pool time down to “Five Key Takeaways.” Ultimately these take aways are real training habits swimmers and triathletes can implement THIS WEEK to become healthier, stronger and faster at any age.  


1) Dryland Warmup  

Shoulder Flexibility Testing

Shoulder Flexibility Testing

Bo Hickey, a Certified Strength & Conditioning Specialist, detailed the importance of a dynamic warm up before hitting the water. This aids in injury prevention and prepares the body before it is loaded in the water. Many runners have a standard pre-run warm up routine and swimming should be no different. Bo details a pre-swim dryland warmup via article and video here

Takeaway: Don’t skip the dryland warmup pre-swim.


2) Reduce Frontal Drag 

Plantar Flexion Exercise

Plantar Flexion Exercise

Olympian Dr. Gary Hall Sr. of The Race Club reminded us we are always moving forward in the water, which happens to be 800x more dense than air! Frontal drag is significant and we have to find ways to work through the water effectively. A very common yet fixable area of drag for many triathletes is toes pointed down or out to the side when swimming. Swimmers with biking and running backgrounds can have limited plantar flexion which can increase frontal drag up to 30%. Working ankle flexibility out of the water can save valuable time in the water. Dryland training can include sitting on ankles with toes pointed inward for :20 - 2:00 at a time daily. For more on ankle flexibility and dryland work from The Race Club, click here. 

Takeaway: Plantar flexibility is a critical piece to reducing frontal drag.


3) Interval Train 

Coach Bruce Gemmell shared great insight into his time coaching Katie Ledecky. In addition to working hard, setting goals and prioritizing self-care, swimmers must know their training zones/paces. Similar to training on the bike using Functional Threshold Power and running using VDOT values, swimmers should be aware of their various working paces (easy, aerobic, aerobic endurance, and anaerobic). Coach Gemmell uses the Jon Urbanchek color system with his swimmers. Each swimmer has detailed charts of their various paces in various work zones. There is an app for that! 

Takeaway: Interval train with specific paces. Perform a threshold test. 


4) Perform Tri Specific Skills in the Pool

Open Water Drafting and Buoy Turn Skills in the Pool

Open Water Drafting and Buoy Turn Skills in the Pool

Jack Mcafee, IMFL Male Winner 2016 and Helen Naylor, USMS National Coaches Committee Volunteer, reviewed opportunities to work open water skills in both the open water and pool throughout the season. These skills can easily be practiced in a pool if open water is not available. Pack swimming, drafting skills, treading water starts, sighting, etc. can be creatively practiced in pools. This video details various ways to draft in open water, and can be adapted for the pool with 2+ people in a lane. Various sighting skills shown here can be perfected in the pool before hitting the open water.  

Takeaway: Open water skills can be practiced in a pool. 


5) Refuel 

Recovery Drink or Quality Whole Foods 30-45min Post Workout

Recovery Drink or Quality Whole Foods 30-45min Post Workout

Joel Stager PhD., Indiana University, spoke of his recovery fuel study. After a pre season build, his swimmers were tired, sick and not improving despite solid training. He instituted a recovery fueling plan using chocolate milk within 45min post practice. The team bounced back into the season healthier and stronger than before. Read the formal study from IU on Chocolate Milk as a Post Exercise Recovery Aid. The body must be refueled shortly after working out to recover well. More information on nutrition secrets to improving fitness here.

Takeaway: Consume a recovery drink (and/or quality whole foods) within 30-45min of your workout.  

LANES Seeking Part-time Swim Coaches

Looking for: Masters Swim Coaches

Liquid Assets (LANES) is looking for one to two part-time coaches to join the team’s coaching staff.

About LANES: We are a 501(c)3 organization and Boston's only Masters swim team for New England's Gay, Lesbian, Bisexual and Transgender community and their friends and allies. Team members span a range of ages and abilities -- from avid competitor to fitness swimmer. 

Qualifications: We are looking for part-time Masters Swim coaches. We are a competitive Masters Swim Team so coaches must have previous experience in creating and coaching high-level workouts. Weekday practices are held in the evenings at pools in Boston’s South End and Dorchester neighborhoods. Weekend practices are held in the mornings (9-11am approximately) at the same pools.

Requirements: Candidates should have swim coaching experience, knowledge of stroke technique, the ability to write workouts, and a positive attitude. Competitive swimming experience is preferred but not required.

To apply: Please submit resume to the LANES Board at BostonLANES@gmail.com

High Performance Camp Recap

Contributed by Bill Meier, Simon's Rock PaceMakers Head Coach & NE LMSC Fitness Chair

GREENSBORO, NC -- On the last day of the USMS High Performance Camp at the Greensboro Aquatics Center, I was on the far side of the pool working with Sarah -- who had come from Italy for some last minute pointers in her attempt to break the LCM world record in the 100 breaststroke -- when I was interrupted by a surprising but familiar noise:

"Gimme an H"   ...  "H"

"Gimme a P"  ...   "P"

"Gimme a C"  ...  "C"

"What's that spell?"   ...  "HPC"

I looked up and yes, that was Bill Davis of Charles River Masters in the middle of a group of adult athletes joyfully screaming at the top of their lungs. With a smile, I realized that their spontaneous cheer meant our coaching staff had met an important goal -- to make each one of these swimmers from around the globe realize they were an essential part of something special: The High Performance Camp.

Happy campers in Greensboro

Happy campers in Greensboro

After serving as one of the three assistant coaches at last year's High Performance Camp, it was an unexpected honor to be invited to serve as the head coach this year. As soon as HPC Director Hill Carrow offered me the position, I started making mental notes of elements I wanted to keep from 2017 and those I thought we could improve.

The first step was to invite three other coaches to take part. Our goal was to find top coaches with different strengths. We got acceptances from three USMS Level 4 coaches: Mike Hamm, world-ranked breaststroker from Coeur de Laine, ID; Lisa Brown, open-water swimmer extraordinaire from Indy Aquatics; and Trey Taylor, who on the second day of camp learned that he will be receiving the Kerry O'Brien Coaching Award at the 2018 USMS Convention -- 'nuff said!

billm_hpc.jpg

The cost of the camp for participating swimmers $2,200 plus transportation costs. Over the course of the five-day camp, most of the swimmers commented that the diagnostic activities alone were worth that price. Highlights of these included:

Extensive video recording - Each swimmer was recorded above and below the water for each stroke, doing all turns and starts AND with the addition of a power graph during their best stroke. All video analysis was done in the evening with the whole group watching and all coaches commenting. Although this might sound horrifying to some, the process was actually very productive with all swimmers seeing common mistakes and unique challenges. Additionally, these sessions were an opportunity for everyone to get to know their fellow swimmers even better.

Bill Davis of Charles River Masters

Bill Davis of Charles River Masters

In depth lectures on each stroke with accompanying drill practice and stoke refinement - On the first full day of the camp, each coach presented their take on one of the four competitive strokes. These were grouped as long-axis strokes (free and back) and short-axis strokes (breast and fly). A practice followed each section with drills shown that focused on the points made in the presentations.

Dr. Genadijus Sokolovas - Dr. G. is a world renowned physiologist who works with the US Olympic Team and Olympians around the world. He has developed software that can show a swimmer definitively the parts of their stroke that contribute to propulsion or create resistance. Along with thorough blood lactate testing and heart rate monitoring, he gave each swimmer a final consultation to explain what the data showed. Swimmers learned if their bodies are better suited to long-distance or sprint distances, what strokes they do best, and where they generate the most power in each element of their stroke.
Besides the testing, Dr. G. presented two lectures that were each too short at 2 hours. He has extensive video documentation of most of the current Olympic Champions. As a student of the sport, it is enthralling to listen and watch an objective analysis of Michael Phelps and Katie Ledecky. All swimmers left these presentations with a better understanding of the physiological systems that contribute to a swimmer getting from one side of the pool and back in the most efficient way.

Emily Cook of Great Bay Masters

Emily Cook of Great Bay Masters

Jen Brunelli, Carolina Panthers Team Nutritionist - Also an accomplished D1 swimmer, Jen offered real-life, rational and down-to-earth advice on good eating habits for the serious athlete. Coming from a professional perspective where optimizing each football player's physical potential nutritionally is scrutinized on a daily basis, this self-described "science nerd" offered our swimmers great tricks to keep healthy and perform at peak levels. If passion for a subject is contagious, then everyone listening to Jen will apply everything she said.

Besides all this, swimmers were analyzed by a physical therapist, got tips from a sport psychologist, and learned how to set realistic goals for themselves. Combine this with copious amounts of good food, a fun night at a local bowling alley and some enthusiastic karaoke performances, I believe that everyone involved walked away feeling that the USMS High Performance Camp set them up for a successful 2018/19 swim season.

NE-LMSC Scholarships for 2018 National Coaches Clinic

The National Coaches Clinic (NCC) is a USMS sponsored event bringing in some of the most experienced and knowledgeable swim coaching resources for a 3-day seminar geared towards Masters swimmers. The clinic provides traditional classroom presentations, opportunities to build community with other coaches and an in water session to further practice skills. This year's Clinic will be held in College Park, MD from October 19-21.

The NE-LMSC is committed to supporting the professional development of its coaches and we hope that many will be able to attend the NCC in this and in coming years. Any NE-LMSC coach who successfully completes the 2018 USMS NCC will receive a $100 scholarship reimbursement.

In addition to the above $100 scholarship three NE-LMSC coaches will receive an additional $400 stipend reimbursement to support travel expenses. In an effort to provide ongoing transfer of knowledge from the clinic each of these three coaches will be required to write one article for the NE-LMSC website/newsletter and host one swimmer or coach clinic prior to March 2019 pertaining to the information shared at the NCC. The travel stipend reimbursement will not be provided until these two actions have been completed.

The NE-LMSC coaches chair, Crystie McGrail, will support these coaches receiving financial reimbursement in completing their required clinics and newsletter articles.

Coaches interested in applying for the travel stipend reimbursement can submit an email to NEcoaches@usms.org including the following by midnight on June 22nd (deadline extended!)

  1. A short bio and background of their current coaching endeavors

  2. Why they would like to attend the 2018 National Coaches Clinic and what information they hope to bring back to share with others

A panel of three representatives from the NE-LMSC board will review applications and select the candidates for the travel reimbursement.

Please direct any questions to Coaches Chair, Crystie McGrail.

Additional NCC Info here