We hope you enjoyed Ski and Swim 2009! It was great to spend the weekend with all of you. We’d especially like to thank our guests from out of town for making the journey to Utah this year.

Thanks all of you for making Ski and Swim 2009 a success. We are looking forward to seeing you all next year at Ski and Swim 2010, to be held February 12 – 14, 2010.

Regards,
Ski and Swim 2009 Organizing Committee

Below are links to photo galleries the results from the United States Master’s Sanctioned Swim Meet.
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The swim meet results are available at www.ski-n-swim.org/results.htm

The first batch of photos taken by Sean Hammond from Ski and Swim 2009 is up in the galleries. More will be added over the next week or two, so be sure and check back later.

You can also check out the pictures from this year Ski and Swim taken by David Daniels at http://davdphotography.smugmug.com/
Ski and Swim is in the featured galleries.
Friday Gallery

Saturday Gallery

Sunday Gallery

QUAC Water Polo team returns to Salt Lake after a very successful competition at the Otter Polo tournament last weekend in Seattle. The Co-ed team finished FIRST out of 10 teams. Along the way we beat a very good El Toro, California, team and outlasted Boise YMCA in the final. Our women played very, very well throughout the whole tourney and scored some vital goals.

The Open team finished second, losing only to a team from Calgary in the final that had several Canadian Junior National team members. We played well and fought hard through out the tourney despite the fact that many of us played 10 games in about 30 hours. Overall the tourney was a huge success plus a lot of fun.

Thanks again to everyone who support QUAC water polo!!

Patrick Hayes, Head Coach

SUPERSTAR Karaoke fundraiser for QUAC!
Wednesday, FEB 11, 2009
$2 Drafts, Raffle Prizes and Karaoke with DJ Pauly!
9pm at JAM – 751 North 300 West!
$3 donation suggested at the door – the door goes to QUAC!
Help SPREAD the JAM!

As you may know, this year’s IGLA meet will be held in conjuction with OutGames 2009 in Copenhagen, Denmark from July 25 to August 1. The registration deadline for the event closes on April 30, 2009. You can find out more information about OutGames at: www.copenhagen2009.org.

Scandinavian Airlines is the official airline of OutGames 2009. You can call 1-800-221-2350 and give them DK0904 to get a discount of up to 20%. Denmark is one of the most expensive countries to visit, but the organizers have arranged some inexpensive accommodation options.

Please also e-mail Trian if you are interested in going.
email: trinapendleton “at” yahoo.com (replace “at” with “@” symbol)

Utah Masters Swimmers,
The Utah Masters February ‘09 Newsletter is attached.

QUAC’s meet is next Sunday the 15th.

The first Open Water/Tri clinic is Saturday the 21st.

The State Championship meet is March 27 – 28. Now, by State Championship, I just mean that it’s the one meet a year put on by the Utah Masters Board Of Directors. This doesn’t mean there are qualifying times or that it’s any different than any other meet. We don’t have a closet full of really scary swimmers that come out just for this one meet a year. I’m at all the meets and I’m as scary as they come. ;o)

Make sure you read about my grandson as surely, that’s the most important part. As always, please let me know if you have content for future issues.
Enjoy!
Kimberly Hunter

Utah Masters’ Newsletter (PDF)

QUAC Water Polo will begin their competitive season this Friday and Saturday in Seattle Washington.  You may remember that QUAC took first place last year in this annual event hosted by our friends the Seattle Otters.  Coach Patrick Hayes said, “The whole team is looking forward to another great year of polo.  We continue to have strong showings in the event we enter and hope to continue to make QUAC and Utah proud.”

Individuals interested in learning the game are encouraged to come out Sunday practice at Fairmont pool.  Even if you don’t get in the water your first time out, you can learn a lot from watching practice scrimmages.

We also encourage individuals to come out and cheer on the team.  Here’s their complete competitive schedule.

Feb 6-8 – Seattle Otters Open.
March 20-22 Toronto Open
San Francisco-End of April. This is the Cinco de Mayo tourney put on by the Tsunami team. Will be designated Quac if I can get enough players to make up the majority of the team. If not I will take an Open team.
IGLA-August

By Micky Cassu, USAT Level I Certified Coach

Many athletes suffer from a myriad of training injuries. These range from ITB (Ilotibial band) pain to tight hamstrings or hip flexors. These injuries tend to come from overtraining for endurance events, poor form and lack of flexibility. To aid in overcoming poor form and lack of flexibility many endurance athletes have turned to yoga. They have also added core training or core yoga poses to aid in strengthening the “stabilizers” in our bodies. Many coaches are well versed in programs that may be right for you. Also, look up potential programs at your local yoga studio or gym.

Here are three good poses to try:

Balance Pose (Pyramid) – Promotes stability, stretches hamstrings. Stand with your left leg in front. Hinge forward from the hips, tilting the pelvis forward and keeping the back straight, knees slightly bent. Interlace your fingers behind your back and stretch them up.

Power Pose (Lunge with twist) – Stretches hips. Step your left foot back; lower down so your knee and toes rest on the ground. Put your palms together. Twist and rest your left triceps on your right quad. Look over your shoulder.

Core Pose (Reverse Table) – Strengthens abs and back. Sit with your knees bent, feet on the floor, hands directly under your shoulders with fingers spread wide. Push up through your hands and feet until yourtorso and thighs are parallel to the floor.

Micky Cassu is a USAT Level I Certified Coach.

Here is the focus for the next 4 weeks. If you haven’t noticed the focus for the last month and the next is for our Ski N Swim meet. Please make sure you are teaching proper wall turns, especially for transition turns for I.M’s, back stroke staying on your back when finishing back stroke and on transition to breast in IM, two hand touch on fly and breast.

Week 1
Starts and turns (emphasis on Technique). Make sure you are doing all turns, all strokes and all transition turns.
Suggestion- Start in the middle of the pool and do 50’s to utilize the walls.

Week 2
“Speed” Sprints with Starts. Speed off the walls and break out strokes.
Suggestion- Starts with keeping the head in the water for 2-3 fast strokes then breaking the surface with the head to breath.

Week 3 Ski N Swim week
Doing starts with what people will be swimming in the meet( should be sort of a taper). Fast sprints with more rest.

Week 4
“Technique technique technique”
Fly and Breast. The key to learning Fly and Breast is repetition. Doing lots of it with good feed back, try to pay attention to each swimmer to give helping tips.
Suggestion- If your lane gets tired quickly do short distances with little more rest, but still doing lots of sets of either stroke.

Thanks Coaches, you are amazing.
Paul and Suzzane

Check out this month’s United States Master’s Swimming Newsletter by following the link below. Behind the Blocks
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