May 14, 2020
A Note From Coach Alison
Hello Ducks!

I miss seeing all of you so much and I miss my morning workouts with the Masters team. Quarantine has still kept me busy, it’s just a different kind of busy. I continue to wake up early to get my workouts in. Mostly running and some strength and conditioning. The mornings are usually spent helping the kids with their school work. Although, they have said that if I was a teacher, I would have been fired already!   The kids and I have also spent a lot of time walking the lake path with the Langelund family. We have completed it several times now in sections, and the most recent time we did the whole lake in one day.  Always a celebratory Meggy Moo’s ice cream after!
I hope that when this is all over and I look back at this time, I can say that I accomplished something or that I used this time wisely. That I grew as an individual or tried a new activity that I have always wanted to try.  My husband, Steele, has picked up a few new hobbies. For example, has taken up Sudoku and is learning to play the Ukulele. I have always wanted to do more Yoga, so I have started doing yoga classes on TV. I have also wanted to learn calligraphy and have ordered myself a workbook and a calligraphy pen. I never expected to walk the entire lake with the kids, but when I look back, that is something that I will always remember. I encourage all of you Ducks to use this time to try something new as well. Try something you have always wanted to try or something that sparks an interest. Start a new hobby. Who knows, maybe it will find its way into your everyday life. 
Hope to see you all soon on the pool deck.
Be safe and stay active,
Coach Alison
Coach Biller's Technique Tip of the Week
The Start...
Let’s take a little break at examining strokes and cover that one thing that can put you in front or leave you behind in a race... THE START.

Every swimmer is looking to gain that extra advantage from the blocks. There’s no one perfect way to start a race. When you look at the world’s best elite swimmers, it’s clear that each has a fairly unique style. But there are also aspects across each stage of their start sequences that can be adopted to improve your own technique.

Read on to learn about the five stages of a great start. Then, check out some of the video links I've provided to watch great starts in action!
Check out this video and these addition two, for examples of great starts:

Stage 1: The Stance
  • Swimmers using a track start will position themselves with their weight either at the front or back of their stance.

  • Front weighted stances tend to produce a quick start off the blocks while rear weighted starts allow for a faster acceleration away from the blocks.

  • If you’re using a front weighted stance, your eyes should be looking straight at the water surface with your hips high in the air.

  • Your front leg should be almost fully extended while your back leg will be bent at an angle slightly wider than 90 degrees.

  • Your arms will be fully extended and you should be gripping the board with your fingers.

  • A rear weighted stance will involve your hips being slightly lower, although still above your shoulders.

  • Your back leg will be bent slightly narrower more than 90 degrees while your front leg will be straighter but not as extended as in front weighted stance.

  • With your shoulders lower, your arms will also be slightly flexed, allowing you to grip the board with your fingers and thumbs.
Stage 2: Reaction

  • It’s crucial to begin your drive from the block in the most effective way possible so you don’t lose valuable time.

  • Your reaction to the gun should involve a sharp pull up with your back leg driving the momentum.

  • Your hips should move higher and your shoulders should move forward, with your hips remaining higher.

  • You should now be looking diagonally forwards in the line you are about to take.

  • Drive off the balls of your toes to gain the most possible momentum from the block.
Stage 3: Drive
  • Extend your legs explosively as your complete the second part of the drive and push off the block.

  • Your rear leg should drive upwards until it is either in line with your hip line or above it.

  • As your feet leave the block, you should once again be looking down rather than forward.

  • Arm motion during the drive stage of the start can vary quite a lot and there are benefits to both forward and backward arm actions.

  • Pushing you arms forward straight in front of you (or diagonally down) means you can get into a streamlined position very quickly.

  • But some swimmers drive with their arms back and their elbows high. This increases the power of their drive. Your chest and shoulders can be driven forward quickly and you are activating your posterior chain of muscles.
Stage 4: Flight
  • Your torso should reach extension mid-flight.

  • Your front leg should now form a straight line from your head to your toe.

  • If your arms aren’t already streamlined, you need to bring them in front of you before they reach the water.

  • Your head should dip between your arms to set up your entry line.

Stage 5: Entry
  • Your body line should be set before your hands pierce the water.

  • A slight pike in your body line (a bend at the hips) will help your transition to horizontal under the water.

  • It’s important to hold your legs in position as your upper torso submerges. The most streamlined entry is with one body part at a time.
Ducks Dryland Workouts
Here's Dryland Routine #6 - Do 2-3 Times Weekly

Warm Up
2 x 1:00 Mountain Climbers
1:00 Squats
3 x 1:00 Planks :20 side/:20 front/:20 other side

3x the following circuit, 1:00 on each exercise consecutively
Walkout Push Ups x 3
Kick Outs
Mountain Climbers
Sit Ups

10 Minute Stretch ( use this video )

Unsure how to do the exercises? Check out previous workouts (especially 1 & 2) for examples:
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 .
Meet Nolan Cassidy
1. Tell Us About Yourself (age, school, swim group, parent(s), etc:
I'm Nolan Cassidy. I'm 15 years old. I am a sophomore at Badger High School, and I swim with the Mallards.

2. If you had a warning label, what would yours say?
Warning - Converse at your own risk: I might not stop talking.

3. What motivates you to work hard?
Knowing that at the end of the day, pain is temporary, and the reward is always worth it.

4. What is your proudest accomplishment?
Deciding to get in shape by joining the swim team in 6th grade. Best decision of my life; I will never take the opportunities swim has opened for me for granted.  

5. What makes you laugh the most?
Joking around with friends at practice (sorry coach).

6. If you could choose to do anything for a day, what would it be?
Normally I'd say go to Europe, but in light of current circumstances, I just want to be able to spend a day with my friends again. Miss you guys.   
7. What would you sing at Karaoke Night?
Don't Stop Believing by Journey

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

9. How would your friends describe you?
Funny, smart, kind, and annoying at times 

10. If you were a super hero, what powers would you have?
Positive Thoughts
Questions About Team?

Contact Coach Glenn Biller at or 262-248-6211, ext. 23

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