Welcome New Members!
NEWMARKET
Club Objectives
- Fitness, Friendship and Fun
- Provide a vehicle for competitive activities
- Promote and support the growth of swimming in the
community
TRAINING LINGO
By Jan Jones
Just when you’ve figured out the entire new computer lingo
on the
1. K = kick this may be with or
without a board. Occasionally, it may be
on the side for fly or back drills.
2. P = pull Use a pull buoy as it keeps the body in a better
horizontal position. (In the fall we
will ask a supplier to come, and you can buy your own for about $10).
3. S = swim If the stroke isn’t indicated assume freestyle.
4. D = drill There are many drills for each stroke. Choose one that will help you feel the
correct mechanics or will work as an over correction for a stroke fault.
5. CHOICE allows you to choose any stroke you wish for the set
(including freestyle).
6. STROKE means a stroke other than freestyle.
7. I.M. ORDER Strokes are swum in the order they would be in an individual
medley event. Fly, back, breast, free
8. SC = stroke count Count
your strokes per length and try to decrease them each length. This helps to stretch out and streamline the
stroke, making it more powerful.
9. ROUND ABOUT (Rounders)
These
50’s start and end at the center of the pool (the 12.5m mark!). This allows you to get 2 turns on a 50m
swim. Since it is designed primarily for
turns, concentrate from the flags in to the flags out, for that power turn.
10. DIAL I.M.’s this
is a variation of I.M. order. One stroke
is repeated in the rotation.
Example: 25 fly 25 back/ 25 back 25 breast/ 25 breast
25 free/ 25 free 25 fly
11. ROTATING I.M.’s these
can take different forms but usually the first stroke has a longer distance.
Example: 4 x 100 (50, 25,
25) on 2:30 rotating
50 fly 25
back 25 breast rest until
2:30
50 free 25
fly 25 back “
50 breast 25
free 25 fly “
50 back 25
breast 25 free “
Example: 4 x 100 (50, 25, 25)
on 2:30 dial
50 fly 25
back 25 breast rest until
2:30
50 back 25
breast 25 free “
50 breast 25
free 25 fly “
50 free 25
fly 25 back “
(Not to confuse things but
the order of strokes in a medley relay is back, breast, fly, free).
POOL ETIQUETTE
Swimming for many of us is a
stress reliever. Here are some of the
“unwritten rules” that will help us all flow with the same current and have a
smooth workout.
SWIMMING PATTERN
With three or more swimmers in a lane you usually circle
counterclockwise, that is stay to your right.
Just before your turn cut to the left side of the lane (as soon as the
person in front of you is clear) and come straight out of your turn. This will put you on the right side of the
lane as you are coming back. Make sure
to push off underwater, as it will reduce the waves you’ll have to fight from
oncoming swimmers. If there are only two
people per lane, you may agree to each take one side of the lane or swim the
circular pattern as above.
LANE DESIGNATIONS
Everyone wants to have a good workout. Choose a lane that is compatible with your speed throughout the workout. It’s not only important that you make the time of the rep but that you get the proper work rest ratio. If you are not coming in with the others in your lane and getting the programmed rest, you should consider dropping down a workout or sitting out a rep (hang on to the gutter on the right side of the lane), so that your quality and technique don’t suffer. You can upgrade workout levels at any point in the season.
COURTESY
- Start the set together as a group
- Don’t stand in front of the pace clock
- Read the workout board for those in your lane who have
less than perfect eyesight.
- At the end of the workout, pick up the kickboards and
pull buoys from your lane and return them to the storage area
- Take your turn at setting up and putting away the pace
clock at the Complex.
Lighten up and enjoy as
you gasp together between sets in the workout!
