Let’s get swimming at the Parkrose Squads!
Welcome Parkrose Swimmers!
I am looking forward to seeing you at the Get In & Swim Smooth Squad Sessions at Parkrose High Swim 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.
Request to join the Closed Facebook Get In & Swim Parkrose Workout Group to be included in swim announcements, posted workout boards and to ask and listen to any questions that come up. The group can be seen in FB, but none of the posts are shown so use this space as your own! Let me know if you prefer an email digest and I will do my best to send it to you.
Your $55 monthly payment is due anytime in the week prior to the start of the month as it reserves your place. You may also pay in person at your first swim, but do let me know that you are intending to sign-up, well in advance. Payments are as cash, check (payable to Get In & Swim) or via Paypal to firstname.lastname@example.org.
If there is a month where you are out of town more than you’re in, then be in contact to prorate available sessions at $15/swim.
Here are the key details of the sessions:
The pool doors will open 15 min prior to the sessions. The workouts will start sharp on the hour and end sharply one hour later to get you on your way.
Parkrose High School Swim Center is located at 122nd and SE Shaver.
The Swim Center parking lot is the furthest entrance West along Shaver on the High School Side of the Street (N Side). From there, go straight ahead N and the Swim Center is directly in front of you. The entrance is within the circular courtyard at the bottom of the stairs/ramp.
Once inside, proceed to the locker rooms located adjacent to the Pool Office. There are miles of lockers inside so bring a lock! Shower off and head to the lanes.
SIGN IN at the Get In & Swim Notebook near our lanes.
Grab a pull buoy, a pair of floppy floating fins and some non-fixed hand paddles (the pool has Finis Agility Paddles). I will also have the Finis 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.
Technique Endurance Sessions are half technique and half learning how to pace at your own threshold/Critical Swim Speed(CSS)/Mile pace.
The threshold/CSS work will be based on your own current individual threshold pace based on a 100 average time for a theoretic 1500 meter distance swim. Your individual tempo or lane tempo is set via the Tempo Trainer metronome to beep per 25, ideally timed as your feet hit the wall. I can roughly estimate this 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.
Unbreakable water bottles are encouraged on deck.
Any questions? Do be in touch via email@example.com