Ducks Swimming News

June 9, 2020

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A Note From Coach

Hello Ducks Family,

We have successfully made it through our first week of practice! Thank you to all of the swimmers and parents for their patience and hard work. We will be mainly focusing on stroke technique and endurance for the month of June, and then we will sprint our way through July.

I am excited to announce that we will be running our own meet (time trial) on Wednesday, July 1 ^st . Swimmers and family’s will be set up outside in our parking lot with tents and grills. We will be bringing in one heat (and parents) at a time to race and then back to the parking lot. This will give us an opportunity to race and have fun while doing it. Details will be coming soon.

Congratulations to our graduating Seniors! We all wish Jackson Biller and Kearyn Brennen the best success in their future. Go Ducks!

Coach Biller

Coach Biller's Technique Tip of the Week

Breaststroke Kick

Great swimmers are great kickers; this is especially true with the breaststroke. The breaststroke kick is a major contributing factor to the forward propulsion of the breaststroke; it accounts for around 70% of the propulsion. Common breaststroke kick mistakes are pointed toes (not flexed), kicking too wide and not finishing the kick. Watch the following video and then practice, practice, practice.

Ruta Meilutyte Wins Women's 100m Breaststroke Gold - London 2012 Olympics

Ruta Meilutyte (15 Years Old) Wins Gold 100 Breast London Olympics

Duck Drills

Shark Fin Drill - Worth Repeating

This is a great drill that we started last week and it's worth repeating again in this week's newsletter. I love this drill because it emphasizes a high elbow and entry hand while working a strong flutter kick. Learn it, Love it, Live it. We will be doing this drill a lot.

Good Vibes...

Duck Spotlight

We have amazing swimmers on our team! We're excited to highlight a different Duck in each team newsletter. If you'd like to be featured, send in a picture and answer these questions. Email them to Coach at glenn.biller@glymca.org .

Meet Olivia Wiechert

1. Tell Us About Yourself (age, school, swim group, parent(s), etc:

I am 12 years old and will be in 7th grade at Lake Geneva Middle School. I swim with the Mallard group. My parents are Lynn & Martin Wiechert.

2. If you had a warning label, what would yours say?

Caution: I am a chocolate milk junky

3. What motivates you to work hard?

Improving my times and measuring my progress.

4. What is your proudest accomplishment?

Being published twice in the Southern Lakes Anthology.

5. What makes you laugh the most?

My parents

6. If you could choose to do anything for a day, what would it be?

Deep sea exploration of orca whales

7. What would you sing at Karaoke Night?

Mamma's Broken Heart by Miranda Lambert

8. If you could only eat one meal for the rest of your life, what would it be?

Tenderloin steak, loaded baked potatoes, green beans, strawberries, brownies for desert, and a root beer float to drink.

9. How would your friends describe you?

Smart, talkative, and a bookworm

10. If you were a super hero, what powers would you have?

Predict the future

Ducks Strong

Here's Dryland Routine #9 - Do 2-3 Times Weekly

Warm Up

2 x 1:00 Squat Thrust

1:00 Squats

3 x 1:00 Planks with switches

Work

3 x 1:30 Squat Thrust

1:30 Push Ups – go to knees when needed

3 x 1:30 Squat/Thrust/Push Up/Jump

2 x 1:30 Planks -:30 side/:30 front/:30 side

Core Rotations

3 x 2:00 – Alternate every :30 seconds

Sit Ups

Russian Twist

Flutter Kicks

Jack Knives

10 Minute Stretch ( use this video )

DRYLAND ARCHIVE:

Check out past newsletters on the team news section of our website for additional dryland workouts. To watch demos of the above exercises, see newsletters #1 & #2.

Nutrition Corner

Some quick meals to eat before swimming practice:

Chicken and rice.
Chicken and pasta salad with cheese.
Tuna salad.
Banana shake with milk, whey protein and peanut butter.
Scrambled eggs with whole grain bread and a bit of cheese on top.
Rice cakes with peanut butter.
Tuna and rice.
Mixed nuts and raisins.
A small bowl of cereal with milk.
Peanut butter energy bar and a banana.
Yogurt with mixed nuts and muesli.
Mashed avocado on whole grain toast.
A Protein shake with a banana.

Questions About Team?

Contact Coach Glenn Biller at glenn.biller@glymca.org or 262-248-6211, ext. 23

Visit our website for team updates, practice schedules, meet info, & more.

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