Let’s get swimming at the Mt. Hood Aquatics Squad!

 
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Welcome Mt. Hood Aquatics Swimmers!

I am looking forward to seeing you at the Get In & Swim Smooth Squad 4 weeks of CSS/Red Mist Sessions at Mt. Hood Community College Aquatics Center.

Here are four key action items to get you started: 

  • Complete the Online Emergency Medical Contact and Waiver now if you haven't. Once you've done this, you won't have to do it again for any future swims or swim analysis sessions unless your info has changed. So if you've already done this, you're set! 

  • Tell me more about yourself via the Get In & Swim Swimmer Questionnaire.

  • The swim session (now 4 paid swims - May 6th free!) is $50. Any missed days, subtract $10 for each swim missed.

  • Memorial Day the pool is closed!

  • Your session pool fee is due prior to or at your first regular coached swim (excludes the first free swim on May 6). Payments are as cash, check (payable to Get In & Swim) or via Paypal to getinandswim@gmail.com.

  • Includes Swim Smooth Guru basic membership which will be sent out once you join the squad. All the drill videos are here and much more!

Here are the key details of the sessions:

  • Let the pool staff know you’re attending a reserved practice with Get In & Swim. Grab a free white towel!

  • The workouts will start sharp on the hour and end one hour later to get you on your way. I will see you on deck.

  • We will swim 3 CSS workouts (details below) May 6, 13 and June 3. We will swim two Red Mist workouts May 20 and June 10 (slower than threshold/CSS, but longer distance, warming into the work).

  • You will be amazed at how your engine will develop over the next 6 weeks, IF coupled with regular swimming (at least 2 other times) during the week. CSS has a quicker recovery than Red Mist and should have an overall positive effect on your 4-week Hagg Lake final swim time if you’re doing this series. Fantastic tune up for OW/River Huggers/Bridge Swim/Fitness/Fun.

  • Mt. Hood Aquatic Center is located at 3545 NE 17th St, Gresham, OR 97030.

 

Once inside, proceed to the locker rooms located adjacent to the Pool Office. There are plenty of lockers, but locking costs $.25 and personal locks can’t be used! Do secure your belongings!

  • Shower off, but bring a wrap/your towel as the air is cold outside.

  • You will need your own floppy fins!

  • Bring your own paddles, if you own them.. I will have the Finis Agility, Freestyler and ISO paddles for you to try if you like. All are non-fixed paddles that are meant to highlight potential form flaws and will also be used as active rest on intervals and as an aid to increase speed where needed within the group during some intervals. Recommended swim equipment can be found at the Get In & Swim Store.

  • Pull buoys are available outside.

  • The workout speeds are structured on your individual current individual threshold pace based on a 100 average time for a theoretic 1500/1650 m/yd distance swim.

  • Your individual tempo or lane tempo is set via the Tempo Trainer metronome (I will provide for each lane, but bring yours if you like too) to beep per 25, ideally timed as your feet cross the center curtain line/lifeguard stands. For those who aren’t the leader, you’ll simply need to space appropriately to maintain consistent speed set by the leader. I will advise on this. 10 second gaps if you are the same speed as the leader (no draft), 0-7 seconds with/without toys if you are less.

  • I can roughly estimate your CSS for you to get you started, or you can complete the Critical Swim Speed Test as a workout on your own for best accuracy. Please send me an email if you would like that workout! Many swimmers enjoy having this as an official benchmark to starting the sessions and observing progress.

  • Don’t worry about learning this new way of pacing yourself. You’ll quickly become a natural at knowing how to “stay with or beat” the beeper to earn rest. And you’ll start to see why we do it this way.

  • Unbreakable water bottles are encouraged on deck and arriving hydrated for these sessions is key.

As always, be in contact with anything, anytime. I am always happy to help. 

Swimmingly, 

-Gretchan