9-10 Weekly Update 9/14

Hello EMAC Families,


Week of Monday Sept 14th. Dryland days will be highlighted in RED: first 45 minutes are dryland

9-10 Groups Green Gold
Monday 4:15-5:45pm 4:15-5:45pm
Tuesday OFF 4:15-5:00pm
Wednesday 4:15-5:45pm 4:15-5:45pm
Thursday 4:15-5:00pm OFF
Friday 5:00-6:00pm 5:00-6:00pm


Last week we saw strong focus in our flutter kick skills. We challenged our swimmers to focus on how they propel themselves through the water by using only their legs and core control. These skills are paramount to future success in the sport, which is why we spend the first week of every short course season relearning and retouching on flutter kick basics. Our swimmers took the skills quickly, and with the help of the underwater camera, addressed technical issues at a high level. Some swimmers even corrected major kicking flaws in one practice session!

We introduced freestyle drills that will be used throughout the season to keep our swimmers focusing on a "Kick First" Freestyle stroke, and also work on keeping them long as they swim. By long, we mean keeping the leading arm out in front further while swimming slow controlled strokes, instead of short, quick, flailing arm motions.


This week we will continue focusing on our Freestyle kick and drills to work on building increased muscle memory on these core foundations. We are also going to spend time each day working on Breaststroke, starting with underwater camera work looking at their kick, and progressing to drills and swimming.. Our swimmers will learn a "segmented" breast stroke. Where we teach the kick seperate from the pull, introduce drills that slowly tie the two together, and turn it into properly timed breast stroke.


It finally feels like Fall is here as the temperature dropped this week from last. The pool is heated so we are not overly concerned about our swimmers being cold when IN the water. Transition time outside of the water needs to be kept to a minimum, so we are asking for your help:

  • Send your swimmer to practice with an extra towel, hoodie, parka, or robe that they can immediately use to wrap themselves as they leave the pool
  • Remind your swimmer to go to the bathroom either before you leave the house or before practice starts.

See you at the pool!