11-12 Weekly Update 9/14

Hello EMAC Families,


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

11-12 Groups Blue Green Gold
Monday OFF 5:45-6:30pm OFF
Tuesday 4:15-5:45pm 5:00-6:30pm 4:15-5:45pm
Wednesday 5:45-6:30pm OFF 5:45-6:30pm
Thursday 4:15-5:45pm 5:00-6:30pm 4:15-5:45pm
Friday 6:00-7:00pm 7:00-8:00pm 6:00-7:00pm
Sunday 10:45-12:30pm 11:45-1:30pm 10:45-12:30pm


This week started out a little rough. Most of our 11-12s were excited to not only get back in the pool, but to see friends they haven't seen in many months! Because of all this excitement, it took our 11-12 groups a little longer than planned to master the COVID Social Distancing swimming we need to implement to stay safe, but by the end of the week, they nailed it down. We spent some time looking at our flutter kicks on the camera, as well as looking at the first step in a freestyle drill progression which will be the foundational freestyle progression for their short course season. Flutter kick skills held over rather well, though fatigue is quickly setting in due to the extended time out of the pool. We will continue making flutter kick strength a primary focus through the next few weeks, while also looking at continuing Camera specific freestyle drill focus to really cemement the first step in our "Base Progression".


This week, we are going to break each 11-12 practice group up into ciruits. Throughout the week, members of each group will continue growing their kick endurance, be infront of the camera growing their "Base Drill" progression muscle memory, or spend time learning/implementing/and building endurance in sculling. Sculling is an important skill that will first be introuced at the 11-12 level. Sculling teaching body awareness, body control, how to feel water, and how to increase force, among other things. This skill will directly impact how quickly our swimmers are able to implement the "feel" for their swimming as we transition into drills for each stroke, and transition into full swimming. If a swimmer struggles to hold water when they scull, they will struggle holding water when they swim, and the more water they hold the faster they can go!


It feels like the first week of fall is upon us! Please send your swimmer with an extra towel, hoodie, parka, or robe to have at the end of the pool so they can immediately wrap up in it and get warm once practice is over.

With the weather chilling down, the heaters are on and we are confident the swimmers will stay warm as long as they stay in the pool during practice. We could use your help by talking to your swimmers about the following things to facilitate them staying warm:

  • Going to the bathroom before leaving the house or before starting in water practice. Getting out of the pool to go to the bathroom can lead to quick cooling of the body, especially on a windy day and if they do not have proper clothing to stay warm.
  • Bringing more than one towel. If for some reason they do need to get out of the water, a second dry towel for the end of practice is superior to a chilled damp one.

See you at the pool!