Adults Hone Swim Skills at Bethany & Hawthorn Farm Athletic Clubs

If you’ve been thinking about signing up for lessons to improve your swimming skills, now’s the time! OAC’s Adult Swim Class led by instructor Lynn Horihan at both Bethany and Hawthorn Farm Athletic Clubs, is designed to help adults learn the basics of swimming, or build on and perfect their base knowledge.

All levels are welcome! From the beginner just learning how to breathe correctly, to more advanced swimmers working toward flawless technique, the individual attention provided in this small class setting ensures more rapid progress. Prior approval by instructor needed.

Classes at Bethany begin Wednesday, November 3 from 8:00 to 9:00 pm, and run through December 15 (no class 11/24/10).

Classes at Hawthorn Farm begin Thursday, November 4 from 6:30 to 7:30 pm, and run through December 16 (no class 11/25/10).

Members pay: $75 for the six week session. Drop-ins: $15/class.

Non-Members pay: $135 and may drop-in once for $25. 

For more information, contact Lynn Horihan.

Adult Swim Classes Are Here!

The adult swim class led by Lynn Horihan at Hawthorn Farm is a combined class welcoming all levels–from the beginner learning how to breathe correctly, to the more advanced swimmer interested in creating flawless technique. 

The individual attention in this kind of small class setting increases progression and participant’s abilities. 

Thursdays (6:30pm-7:30pm): November 4th through December 16th

Freestyle Swim Clinic at RiverPlace

Ready to take your swim practice to the next level? Come see what freestyle is all about! RiverPlace Athletic Club’s Freestyle Swim Clinic (Sunday, October 3 from 9:00-10:30 am)  will cover everything from basic freestyle technique, to body positioning and balance, stroke timing and rotation, as well as tips on how to stay long and relaxed. The clinic begins with a brief discussion, and will continue with a variety of drills in and out of the water.  Meet us at the pool deck with your goggles, and get ready to swim! Members pay: $10, Non-Members: $15

For more information, contact: RiverPlace Athletic Club

Calling all competitive high school swimmers!

Hawthorn Farm Athletic Club’s six-week high school clinic is just the thing you need to prepare for the upcoming swim season. The clinic, led by coach Lynn Horihan, reviews all four strokes (front crawl, backstroke, breaststroke, butterfly and turns) through a series of drills and activities, and is the perfect opportunity for swimmers ages 12 and up to improve their technique before the season begins.

Session 1 begins September 21 (6:30-7:30 pm). Participants should be able to swim the length of the pool before class begins, but are not required to be proficient in all four strokes. Members pay: $90, or $20 to drop-in/class. Non-Members: $120, or may drop-in one time at a rate of $25. Prior approval by instructor needed.

Contact Hawthorn Farm Athletic Club for more information!

Adult Swim Classes at BAC/HFAC, with Trainer Lynn Horihan

Join coach Lynn Horihan on September 22, for a six-week adult swim class! The session integrates one-on-one trainer attention in a small group setting in order to encourage progress for every swimmer’s ability level. Everyone—from beginners just learning how to breathe, to advanced swimmers interested in improving technique—is welcome!

The BAC session begins Wednesday, September 22, from 8:00 to 9:00 pm, and runs for six weeks. Members pay: $75 for the class, or $15 to drop in/class. Non-Members pay: $135 for the class, or may drop in once at a rate of $25. Prior approval of the instructor is required.

The first HFAC session begins Thursday, September 23, from 6:30-7:30 pm, and runs for six weeks. Members pay: $75 for the class, or $15 to drop in/class. Non-Members: $135 for the class, or may drop in once at a rate of $25. Prior approval of the instructor is required. Session 2 begins November 4, and runs through December 16, 2010.

Contact Bethany or Hawthorn Farm Athletic Clubs for more information.

Youth Registration

RIVERPLACE ATHLETIC CLUB Aquatics Fall Session I Registration Form

Due to technical difficulties with our RiverPlace website, we have posted the Fall Aquatics Registration form and the PEAK Performers Fall Registration form for your convenience.  We thank you for your patience!

RAC Fall Aquatics Brochure Fall 2010

OAC Peak Performers Brochure Fall 2010

RiverPlace Aquatics Registration Date Change

RiverPlace Athletic Club is pleased to announce some very exciting news in regards to our Aquatics Registration Process!

Through much research and work we have found a way to make registration a smoother process for everyone.   There will no longer be those early morning phone calls trying to get your child into the right class or waiting for a phone call to be returned only to begin a series of call backs.

Beginning with Fall Session I 2010, members will register for swim lessons at the front desk using the same process currently being used for youth classes and camps!  Once non-member registration opens non-members will be required to come to the club to register their child for swim lessons.  Phone registrations will not be honored under any circumstances.  On the first day of non-member registration we will have a registration table set up to assist with the high volume of registrations.  Please allow for extra time as lines may grow.

The benefit of this new system is that in one process you will know what swim classes and levels are available, your child will be registered, and the payment process will be complete.  You will have immediate face to face interaction without having to leave a message.  You will receive a receipt immediately for your purchase.   First time swimmers will have the opportunity to see the pool, see where locker rooms are and meet some of the instructors!

Dates for Fall I Registration:

Member: August 23rd , any time after the club opens

Non-Member: August 29^th 1-5 pm

**When arriving to the club for registration please park in the adjacent parking garage.  Please plan on paying in full at time of registration.

Thank you for your participation in our RiverPlace Aquatics Program!

Tri Club Activities

I hope everyone has a terrific weekend and was able to get out and enjoy that beautiful weather. The “Second Sunday” ride was a lot fun for Jim and I…we’re VERY excited about how things are coming along. Our next organized “Second Sunday” event is August 8th, hope to see even more of you out for that one. I know that Jim is also planning another weekend event in August, so keep an eye out for that announcement when details become available.

Our mid-week training here at RAC is gaining momentum. If you’re in the area or just need to re-arrange your schedule we are always open to having more participation.

Tuesday
5:30am – Master’s Swim (w/Ralph)
6:30am – Track Workout (its a GREAT combo workout for those that do both)
12:00pm – Tri Specific Swim (open water skills/freestyle focus)

Wednesday
12:00pm – Indoor Bike (optional run to follow)

Thurday -
5:30am – Master’s Swim (w/Ralph)
6:30am – Bike-Run Combo (this week will be THRESHOLD BIKE –> Aerobic Run)
12:00pm – Master’s Swim (w/Ralph)

**Thursday evening there is also anadditional training opportunities to consider;
Vancouver Bike Club hosts a 10 mile Time Trial at Vancouver Lake starting at 6:30 pm (register at 6pm)
It costs $2 and is a nice little training event that typically draws a lot of triathletes through the summer.

Have a great week everyone…keep Tri’ing!

Bryant
OAC Tri Club – RiverPlace
“The meaning of life is to TRI it!”

Preventing Swimmer’s Ear

Summertime means pool time, especially at our BAC and HFAC outdoor pools and with our summer camp kids. This week’s KidsHealth.org newsletter has some solid information on preventing and treating Swimmer’s Ear. Hope you find something helpful in here.

Masters Swim

If you’re looking to develop your speed or stamina while swimming, consider coming by the Masters Swim program at all three of our facilities. Expert coaches and supportive participant groups make this one of our most popular membership-inclusive adult programs. For those of you interested in our Triathlon Club, you’ll also make some great contacts from that community there.

In the meantime, RAC Tri Coach, Bryant, shares some swim technique target areas for triathletes that a colleague had passed on. Do any of these apply to you?

1.Kick
◦Not kicking from the hip (i.e., you can feel your butt working?)
◦Not pointing toes (focus on ankle flexibility)
◦Kicking too deep or outside the body line (to help in rotation)
◦All of the above can cause drag behind the body, which will slow you down and drop your legs and hips towards the bottom of the pool.

2.Balanced body
◦Lifting the head to breathe or holding the head too high during swim (turn head and have one eye in water always)
◦Dropping lead arm too soon (lead arm stays extended out to front until recovery arm is forward of head)

3.Arm stroke
◦Not setting up the stroke with an effective catch phase (same as above)
◦Not holding onto the water effectively under the body and throughout stroke (dropping the elbow)
◦Not finishing the stroke effectively enough to get over onto your opposite side and set you up for an effective catch phase.