June 4, 2020
A Note From Coach
Hello Ducks Family,

Were back BABY!! I want to thank everyone for the great return to the pool. It is so great to see the swimmers back to practice, all be it in a slightly different way. I want to thank Mike Kramp (YMCA CEO/Executive Director) for giving us the opportunity to return to the pool in a safe way. I would like to thank all of the parents for their trust that we will keep your swimmers safe and for your patience in our phase one protocol. Finally, I want to thank the kids for being so amazing. All of the swimmers understood and followed our protocol to a tee while smiling and giving one hundred percent in the pool. I have said it a million times, but I am a very lucky and appreciative coach for having such a great family to work with. Thank you so much, God Bless and Go Ducks!

Coach Biller
Equipment Needed
Swim Snorkels and Nose Clips

I've found that the swim snorkel has helped swimmers build better endurance and strength, as well as improved stroke technique. I would like to see all of my Mallard and Wood Ducks have snorkels and nose clip for practices.

There is a little learning curve to the use of the snorkel but the benefits are awesome once it is learned.

Check out this short article about more benefits of the snorkel. You can buy the snorkel and Speedo nose clip on Amazon. I like the regular “Finis” snorkel because of the reservoir by the mouth that helps with the water purge
Coach Biller's Technique Tip of the Week
The arm pull technique can be broken down into three parts. Those parts being:
  1. Catch - as the hands begin to pull
  2. Propulsion - as the arms pull to generate some movement
  3. Recovery - as the hands and arms return to the catch position

Arm action begins with the arms fully extended out in front, thumbs together. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. Arms pull outwards and downwards until they are approximately shoulder width apart. Elbows begin to bend and shoulders roll inwards at the end of the catch phase.

Propulsive phase
The arms sweep downwards and inwards and the hands pull to their deepest point.  Elbows bend to 90 degrees and remain high close to the surface.
At the end of the down sweep, the hands sweep inwards and slightly upwards. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin.

Hands recover by stretching forwards in a streamlined position and they recover just under or on the water surface.
Be Sure To Watch The "Peaty Wins Gold" Video Below!
New Drill For Ducks
Shark Fin Drill:
This is a great drill that we started this week. 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 Lucy Pether
1. Tell Us About Yourself (age, school, swim group, parent(s), etc:
I'm Lucy Pether, and I'm 14 years old. I swim with the mallard swim group and just graduated 8th grade at Lake Geneva Middle School! My parents are Andrea and Dan Pether

2. If you had a warning label, what would yours say?
Don't get too close; contagious smile :)

3. What motivates you to work hard?
I would say the top thing that motivates me to work hard are the people who I swim with every day. My friends are always there to cheer me on, and of course, just being able to know that I am getting faster and stronger when I put the work in.

4. What is your proudest accomplishment?
Qualifying for multiple state events and dropping lots of time on events that I was not expecting to do well on.

5. What makes you laugh the most?
I would  definitely  say my friends, my swim friends, and of course, my family. My dog Jorge is pretty funny too!

6. If you could choose to do anything for a day, what would it be?
I would want to wake up early and catch the sunrise somewhere warm, and go surfing and spend the day hanging out on the beach or on a boat. After that, I would want to go for an evening of scuba diving in  Mexico  with my grandma. Oh, and I would definitely end the day with ice cream.
7. What would you sing at Karaoke Night?
Truth Hurts by Lizzo 

8. If you could only eat one meal for the rest of your life, what would it be?
Definitely sushi. I don't know what it is about it, but I'm just obsessed.

9. How would your friends describe you?
Crazy, nice, adventurous, weird, smart, and daring.

10. If you were a super hero, what powers would you have?
Being able to fly and reading people's minds!
Ducks Dryland Workouts
Here's Dryland Routine #7 - Do 2-3 Times Weekly

Warm Up
2:00 Jumping Jacks
1:00 Mountain Climbers
2 x 1:00 Planks

2 times through the following circuit 1:30 on each exercise consecutively
Walk out push ups
Kick Outs
Mountain Climbers
Sit Ups
Flutter Kicks

4 x 1:30- :30 seconds of each
Sit Ups
Russian Twist
Jack Knives

10 Minute Stretch ( use this video )

Check out previous workouts for variety. Need help on how to do exercises? See #1 & #2 for examples:
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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