Making waves with a blind surfer 🏄💪🤙
We help swimmers with special needs reach further than they thought possible through training, competition and new experiences. No Limits!
Making waves with a blind surfer 🏄💪🤙
Last round of voting (until June 28th at 6pm) for the top finalists who made it thru the original voting round for the Georgia Swimming "Golden Peach" awards! Several award categories, including "Disability Athlete of the Year". Please check out the 3 finalists and vote for your favorite differently-abled swimmer! 👍 🏊♀️🏊♂️ 🏆https://docs.google.com/forms/d/e/1FAIpQLSfGzxwERBZO7BrUONMsZrAfXd-smOhCR5QYEf-bJAvlSgz92w/viewform?vc=0&c=0&w=1&fbclid=IwAR0WYtPv0mHEIkLPUB7hM312Kd9WWdl3DrYI0Ldy1L4saa-EEhOYOrRpUPw
Online voting is still open (until June 21st) for the Georgia Swimming "Golden Peach" awards, which will be awarded in a few weeks; there are multiple award categories, including "Disability Athlete of the Year". Please check out the nominees and vote for your favorite differently-abled swimmer! 👍 🏊♀️🏊♂️ https://gaswim.us13.list-manage.com/track/click?u=f02ec91a5d35388cec2312f6c&id=77448b5f9d&e=708b24f09b
Officially Announced: 2020 GA Swimming Open Water Zone Team Roster: 3 Disability athletes make the OW team for the first time! Congratulations Libby Beem, Gina Grant and Daniel Wondaferew for breaking new ground for your fellow differently-abled swimmers 🏊♀️🏊♀️🏊♂️ 👏👏👏 Thank you GA Swimming, Southern Zone and USA-Swimming for taking a chance and giving our athletes the opportunity and honor to represent Georgia in open water competition, with a BIG SHOUT OUT to Coach Nick Graves who worked "behind the scenes" all this past year to make this inclusion possible for our swimmers 👍👍👍
Hi Nautical Milers! Have you been doing your dryland exercise sets, and just wondered "If only I could just track how much of it I've been doing... then I could share it with Coach?" WONDER NO MORE drylanders! Here's a chart that can help you keep track of all your hard work, and how many points you can brag about earning! (your email in-box will have a printable version). Most exercises earn a point per repetition or per second, some earn a bit more (based on difficulty). AND YES, THESE POINTS WILL EARN YOU REWARDS & RECOGNITION!!! (check back here on FB later this week!) CONTINUE (or START) WORKING OUT, EMAIL ME YOUR DRYLAND POINTS AND EARN YOUR WAY INTO OUR DRYLAND HALL OF FAME!
Hi Nautical Milers athletes and families!
Missed having swim practice with all you folks today... as I'm sure you have!
As we navigate these trying and unprecedented times, we want to stay safe
but also try to stay in shape! Or it's going to be a rough start when we get back...
Here's some excellent dryland exercise our Nautical Milers athletes can benefit from doing
while we are away from the pool:
1) Standard Planks: good for freestyle
DO: hold perfect plan for 30 seconds (without "cheating" with low back or with high back);
rest for 30-60 secs, repeat 3 times.
Example of a good plank:
(and if you want to get perfect planks, avoid these 10 common mistakes with planks):
Variation: Side planks:
You can mix side planks in with your regular planks as follows:
- 1 set of side planks on left side, rest 30-60 secs, then
- set of regular planks on your stomach, rest 30-60 secs, then
- 1 set of side planks on your right side
2) Russian Twists: good for backstroke
(no weight or just a light weight like a can of food is ok):
DO: 20 russian twists (10 on each side); rest 30-60 seconds, repeat 3 times.
- first like this:
- then better/more difficult:
3) "Aquamans": all strokes (after turns and starts)
These are like "supermans" (on your stomach, stretch and hold arms and legs off the ground)
but that you do in a streamline position (do NOT separate your hands, you're swimming, not flying!).
DO: hold "Aquaman" position for 20 seconds, then rest for 30-60 seconds; repeat 3 times.
Watch this video up to 1:30 (STOP AT TIME=1:30 in the video; afterwards it's something else):
4) Glute Bridge with Diagonal Reach: good for backstroke
DO: 20 twist bridges (10 on each side); rest 30-60 seconds, repeat 3 times.
5) Alternating Opposite Leg/Arm Lifts ("Bird Dog"): good for all strokes
How to Do the Bird Dog Exercise | Abs Workout
6) Push-ups: freestyle, breast and fly
DO: 10 push-ups; rest 30-60 secs; repeat 3 times
if you can't do regular push-ups, go thru this easy-intermediate-regular progression:
Push-up progression, from easy to intermediate to hard:
a) Easy: "Wall-ups":
these are the easiest way to start doing push-ups is to do them standing up facing a wall;
b) Intermediate: "Countertop push-ups" or "Couch-ups":
this is the next intermediate step for push-ups, using kitchen countertop:
You can also use your couch and do "couch-ups":
c) Hard: Classic Push-ups:
d) BEST PROGRESSION FOR PUSH-UPS:
A GREAT way to go thru "easy-to-intermediate-to-hard" progression,
using stacked aerobics/fitness steps as in the video (START AT TIME=2:25 in the video):
7) Pull-ups & chin-ups: good for all strokes
Pull-ups & chin-ups are some of the hardest exercises, but with great benefits for muscle groups we use a lot as swimmers:
- Lats, Outer back, Trapezius and Rhomboid back muscles
- Forearms (all muscle groups in forearms)
Ideally, you should be able to:
DO: 10 chin-ups; rest 30-60 secs; repeat 3 times (or more)
However it can be challenging to start out with even just 1 chin-up or pull-up!
Here are some suggestions to get started with this beneficial set of strength exercises for swimming:
a) ground stations (lower than pull-up bar) from Amazon:
Cheaper: Dip Stand ($49.99)
These stations allow you to do pull-ups starting from laying on the ground on your back,
and pulling yourself up
(so you don't need to set one up high up in your door frame,
and beginners can reach up and pull themselves up much easier to get started:
- Amazon: $49.99: Dip Station from Prosource
This unit uses a "neutral" grip instead of a true pull-up/chin-up grip (horizontal),
but it is half the price of the next product (only $49.99 instead of $99.99):
Better: $99.99, True Portable Pull-up bar
(also usable as alternative to "countertop/couch push-ups")
More expensive, but the grip and hand positions makes this better, closer to a true pull-up/chin-up exercise
(the cheape $49.99 model forces the hands in a fairly wide "neutral" grip, this is a bit better);
also you can use this unit as the "intermediate" step in push-ups like the "counter-top/couch pushups"
after getting better at "wall-ups":
b) modify how you use a regular height pull-up/chin-up bar,
(using wide resistance bands or a "jumping" chin-up, not as practical or convenient, but possible):
If you do these sets of exercises for your various muscles groups,
you will be much better prepared when it is safe to return to our regular practices!
Please let me know if you have any questions, I'll be glad to go thru any of these in more detail.
Missing all you awesome athletes very much!
But still thinking about ways to get you to become even more "awesomer" ;-)
Until it's our good fortune to see one another again...
be well, stay safe, and take care and appreciate those around you :-)
Coach Pat Thoreson
From Fri March 13th, 2020: * PLEASE READ * SWIM PRACTICES ALSO CANCELLED FOR NEXT 2 WEEKS * As a precautionary measure as we monitor the COVID-19 situation, we will be cancelling all Nautical Milers swim practices thru the end of March; we will continue to monitor this unique healthcare situation and keep everyone posted. Take care and stay safe! Coach Pat
From Thu, March 12th (8:21pm) *** PLEASE READ * SWIM MEETS NOTICE *** per guidance from USA-Swimming and other swimming federations regarding the COVID-19 novel coronavirus, *** WE WILL AVOID HAVING ANY COMPETITIONS IN MARCH AND APRIL *** (to avoid large crowds of people gathering at swim meets). THIS DOES NOT IMPACT SWIM PRACTICES AT THIS TIME, ONLY SWIM MEETS (larger crowds). We are working on rescheduling these meets and will let you know as soon as possible. We will also communicate with you as the situation evolves. Thanks for your understanding and patience! 🙏Coach Pat
Congratulations to our 13 Nautical Milers athletes who completed the US Masters Swimming "Winter Fitness Challenge" 30-min non-stop swim today! We're so proud of Ben, Genny, Pablo, Peter, Libby, Marvin, Joseph, Felipe, Tristan, Brayam, Shane who completed the challenge today, and Sean and Nick who completed separately; you swimmers totally rock, and can't wait to see what the rest of 2020 will be like for you! 👍🏊♀️🏊♂️💪💪👏👏👏
Wishing you all a "Happy Lap Year" today, Feb 29th *lol* ;-)
#WinterChallenge #30MinuteSwim #USMSFitnessSeries
2020 AWL Short Course Invitationals
2020 AWL Short Course Invitationals
Congratulations to all who competed in the 2020 AWL Short Course Invitationals!
The inaugural meet was held February 23rd at the Johnson Park Recreation Center outside of Atlanta. Co-hosted by the Rockdale Riptides and Nautical Milers Swim Teams in partnership with Rockdale County Recreation and Maintenance, a total of 58 swimmers competed representing 14 teams from 6 US Swimming LSCs including: Southeastern Swimming, Wisconsin Swimming, Maryland Swimming, GA Swimming, Florida Swimming and Florida Gold Coast.
An inclusive meet for athletes with intellectual, physical and visual impairments: sanctioned by Athletes Without Limits, the event offered multiple eligibility groups for swimmers with intellectual impairment as well as Paralympic and open classes for those with physical, visual or other impairments.
A wide range of events were offered, including:
- 25/50/100/200 of each stroke,
- 100/200/400 IM,
- 500 and 1650 distance freestyle events,
as well as optional Pentathlons combining 5 events with all 4 strokes and an IM (Super Sprint, Sprint, Middle Distance and Iron Man) and a new Freestyle Pentathlon (50, 100, 200, 500 and 1650 freestyle, from sprint to mile).
Medals were awarded by gender within each disability class including separate awards for youth (17&under) and adults (18&up).
Official meet results can found online and downloaded from:
We’d like to thank all the Families, Meet Officials, Volunteers, the Rockdale Riptides Swim Team, the Nautical Milers Swim Team, the Rockdale Parks & Rec County Staff, as well as the GA Swimming LSC Disability Chair for supporting the athletes and meet; and the USMS/GA Masters and USA-Swimming GA Swimming boards for helping publicize the event.
Finally, we thank the athletes for their “no limits” attitude and equal display of swim talent and sportsmanship — we look forward to seeing you again at Athletes Without Limits, Virtus and other para-swimming events!
In First, Actor With Down Syndrome Presents At Oscars:
On Hollywood’s biggest night of the year, an actor with Down syndrome joined the ranks of A-listers to present an Academy Award.
Zack Gottsagen, who has the chromosomal disorder, took the stage Sunday night to announce the Oscar for best live action short.
Gottsagen presented alongside Shia LaBeouf who co-starred with him in “The Peanut Butter Falcon,” which came out last year. In the film, Gottsagen plays a man with Down syndrome who runs away from the nursing home where he lives to pursue his dream of becoming a professional wrestler.
Wanted to let everyone know that we are in organizing a short course Athletes Without Limits
disability para-swimming meet on Sunday, Feb 23rd in Conyers at the Rockdale County pool in the metro Atlanta area. This meet is for physical, visual and intellectual impaired athletes. Gold/silver/bronze medals will be awarded by disability class, gender, and youth (17&under) or adult (18&up). Pentathlon trophies also available if you complete all 5 events of optional Pentathlon! Contact me if interested (770-289-0235, patri[email protected])
Two additional Nautical Milers swimmers have reached/beat their para-swimming time standards over the weekend, joining our other 4 athletes who had obtained theirs in the past few months! CONGRATULATIONS to all 6 of our athletes (Peter An, Kayla Bartolucci, Libby Beem, Sean Concepcion, Nick Wolwark and Daniel Wondaferew) who have made their time cuts and earned their way into the GA Swimming State Championships!! (Dec 6-8th at University of GA) And good luck to others who are close and still have until the end of the month to obtain their State cuts! YOU CAN DO IT!!!👍🏊♂️😁
Nautical Milers Special Needs Swim Team
Just came back form Orlando, where in addition to the great Rowdy Gaines masters SCM Zone Championships meet at the YMCS pool, we also competed in a mile lake swim at the open water event "Rowdy & Lucky's 1.5K Lake Swim".
We're now ramping up our o/w training some of our Nautical Milers differently-abled athletes to greater distances (with next goal of 5K and then later 10K).
This coming Sunday morning (9am, Oct 20th), we'll be doing a minimum of 2.4K (3 "laps" of Lake Peachtree @ Drake Park, 800m one-way), and 3.2K (4 "laps") if possible. *** WE'RE LOOKING FOR 1 OR 2 SWIM ANGELS AND 1 KAYAK ANGEL ***
If you would like to help, or know someone who would, please let me know! (Pat Thoreson: 770-289-0235, [email protected]) Can also provide transportation to-from Lake Peachtree if you live up in Marietta/Kennesaw/Acworth, or are along the drive down from there to Lake Peachtree.Thanks in advance! 🙏😊
Libby Beem - Team USA- INAS Global Games
Hey Libby fans, here are instructions for live viewing. Not sure about time conversions. Prelims start 9:30 am here each morning- Sunday thru Wed (which is Sat night thru Tues)
Sun Libby swims 50 free and 100 back. If there are enough contestants in her event to need qualifying rounds (and she qualifies), she'll swim the afternoon session too. https://www.sbs.com.au/topics/sport/article/2019/10/11/how-watch-inas-global-games-live-sbs
The Nautical Milers drove down from Hotlanta to Orlando this weekend for the Rowdy Gaines Classic/Dixie Zone Masters Championships, and stopped by Doc Lucky’s at Lake Cane for his famous daily 1K “Lucky’s Lake Swim”... a great warmup (6:30am! 🏊♂️🏊♀️😅) for the upcoming black-line pool racing of this weekend! And yes, we’re also doing the 1-mile “Lucky & Rowdy Lake Swim” Sunday morning 👍 Thanks Lucky! 🤜🤛😎
Open-water rocks!!! 👌🏊♂️🏊♀️😁
Georgia LMSC - US Masters Swimming
Not only did our delegates actively participate at convention last week, they won awards! Huge congratulations to Ed Saltzman for the USMS Officials Excellence Award! Ed is a mainstay on pool decks across Georgia and across the country for both USMS and USA Swimming, and we’re so thankful we get to claim him as ours! Thank you for all you do as an official, Ed, what a well-deserved honor! #usmsvolunteer #mastersswimming
This past Saturday's Jonesboro masters meet was another great Pentathlon, with medals, Pentathlon trophies and especially GREAT SWIMS BY EVERYONE! Everyone swam hard, improved in some area of their swimming and had a great time, which is what this is really all about 👍 🙂 Congratulations team on yet another great meet! 👏🏊♀😄So proud of all of you!!! And thank you to Rob Copeland and the Southside Seals for putting on a terrific meet 🙏👏👍🙌😁 Georgia Masters Swimming - GAJA Georgia LMSC - US Masters Swimming 2019 Southside Pentathlon Meet & Georgia LMSC Annual Meeting
Great looking bunch of swimmers at the Rockdale Masters meet today! (a Category 1 masters meet) And fast too! We're so proud of all of you, and this is a great sign for the upcoming Pentathlon masters meet Sept 7th in Jonesboro! (an even more competitive "Category 2" masters meet) Great job everybody!!! 👍🏊♀👏😁
3900 Camrose Ct
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