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email_content: February 16, 2014 In This Issue Multisport Meeting - Monday, Feb.
10thPool Status in February and BeyondFRNY Multisport Uniforms & SwimsuitsTo Russia with
LoveThis Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Multisport Meeting: Saturday, February 22nd
Rutgers Church, following the Fun Run. With the end of our time at the LIC Y coming at
the end of the month, we want to go over our options for future swimming practices. It’s
�also a good time to see what you’d like to see coming from the FRNY multisport program
for this year - we’ve got a lot of ideas for the upcoming season and want to hear from
you.
Pool Status in February and Beyond
We will be continuing to swim at the LIC Y through February. The swim sign-up sheet will
be posted on Tuesday mornings as usual. We’re busy scouting for pools for March and
beyond. While the search is well underway, please feel free to email us if you have any
suggestion for pools to add to the list. We’ll be keeping you updated as the process
continues! Multisport Uniform Store Is Open!
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms, arm warmers,
knee warmers, cycling shorts and tops, cycling jackets - we think they look pretty
awesome, and we’d love to see everyone in team gear at multisport events this summer! If
you’re unsure of sizing, you can try on kits at JackRabbit Sports Union Square location.
We’ll keep the store open until March 17 - uniforms will be available for pick-up in
early May -- just in time for the Tri-, Du- and Aquathlon season!
To Russia with Love
Swim yardage counts towards FRNY’s "To Russia with Love" goal, so be sure to record your
swim workouts as well as your running miles! Details are available on the club’s
website.
This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. Coach Kent suggests that
swimmers consider bringing their own fins, paddles, and pull buoys to the workouts as
needed:
WU: 600 freestyle
ROTATION DRILL: 200 yards 6-kick Switch
(swim on right side with right arm extended, kick six times/switch to left side with
left side extended, kick six times/switch & repeat).
MAIN: 6X200 with Rolling 25 Stroke (moderate speed)
(25 stroke + 175 freestyle/25 stroke + 25 stroke + 150 freestyle/50 stroke + 25 stroke +
125 freestyle, etc...)
200 freestyle (moderate)
100 stroke (fast)
WD: 100 ez choice.
YARDAGE: 2400 (varies by lane)
Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
you have any questions.
Photos courtesy of Da Ping Luo.
�
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email_content: February 9, 2014 In This Issue Pool Status in February and BeyondTo
Russia with LoveFRNY Multisport Uniforms & SwimsuitsThis Week’s Swim Workout USMS
Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
�Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Pool Status in February and Beyond
We will be continuing to swim at the LIC Y through February. The swim sign-up sheet will
be posted on Tuesday mornings as usual. We’re busy scouting for pools for March and
beyond. While the search is well underway, please feel free to email us if you have any
suggestion for pools to add to the list. We’ll be keeping you updated as the process
continues! The meeting that had been planned for Feb. 10th will be rescheduled soon so
that it doesn’t conflict with a swim night.
To Russia with Love
Swim yardage counts towards FRNY’s "To Russia with Love" goal, so be sure to record your
swim workouts as well as your running miles! Details are available on the club’s
website. FRNY Multisport Uniforms & Swimsuits
We will be coordinating a uniform order with JackRabbit Sports shortly so that purchases
will arrive before the start of multisport season this spring. We’re also working on the
brand new FRNY swimsuits, which will be handled through SwimOutlet.com. Please keep an
eye on this space for more details to be announced soon.
This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. If you have any questions,
please email Kent. He suggests that swimmers consider bringing
their own fins, paddles, and pull buoys to the workouts as needed:
WU: 600 freeDrills:100 kick round the world, no board100 zipper100 fingertip drag100
catch-upMain:10X50 free50 stroke8X75 free50 stroke2X100 freeWD: 100ez double-arm back,
breast, double-arm back, breastTotal Yardage: 2,500 (1.5 miles-varies by lane)
Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
you have any questions.
Photos courtesy of Da Ping Luo.
�
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Email newsletter
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2014
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Information about rights held in and over the resource
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Document:Newsletters
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Year:2014
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email_content: February 2, 2014 In This Issue Welcome Matt FrankPool Status in February
and BeyondTo Russia with LoveFRNY Multisport Uniforms & SwimsuitsThis Week’s Swim
Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
�Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Welcome to Matt Frank!
Matt will be joining us as one of the multisport coordinators for 2014. He started
swimming with Front Runners in 2013. His most scenic year of swimming was Aug.
2011 - Aug. 2012, when he swam on both sides of the Atlantic, Indian, and Pacific Oceans.
As a risk manager and financial analyst around climate risks, he analyzes urban water
systems, and is happy to talk about swims from the perspective of the water. He
enjoys triathlons and hanging out underwater -- and is looking forward to swimming more
with the team.
Pool Status in February and Beyond
We will be continuing to swim at the LIC Y through February. We’ll be holding
flip-turn clinics in a different lane each week, starting with lane one next week.
The swim sign-up sheet will be posted on Tuesday mornings as usual. We’re busy scouting
for pools for March and beyond. While the search is well underway, please feel free to
email us if you have any suggestion for pools to add to the list. We’ll be keeping you
updated as the process continues! The meeting that had been planned for Feb.
10th will be rescheduled soon so that it doesn’t conflict with a swim
night.
To Russia with Love
Swim yardage counts towards FRNY’s "To Russia with Love" goal, so be sure to record your
swim workouts as well as your running miles! Details are available on the club’s
website. FRNY Multisport Uniforms & Swimsuits
We will be coordinating a uniform order with JackRabbit Sports shortly so that purchases
will arrive before the start of multisport season this spring. We’re also working on the
brand new FRNY swimsuits, which will be handled through SwimOutlet.com. Please keep an
eye on this space for more details to be announced soon.
This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. If you have any questions,
please email Kent. He suggests that swimmers consider bringing
their own fins, paddles, and pull buoys to the workouts as needed:
WU: 2X(100 freestyle/100 kick without board)
DRILL: Rotation-200 corkscrew (3 strokes freestyle, 3 strokes backstroke, repeat)
MAIN:
2X200 freestyle (moderate speed)
25 stroke (sprint)
4X100 freestyle (moderate)
25 stroke (sprint)
50 freestyle (moderate)
25 stroke (sprint)
4X100 freestyle (moderate)
25 stroke (sprint)
2X200 freestyle (moderate)
50 stroke (sprint)
WD: 100 choice ez
BACK-TO-BASICS: LANE 1
1. 2 &10 freestyle
2. Streamlining
3. In-water starts/open water turns
Total Yardage: 2,500 (1.5 miles-varies by lane)
Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
you have any questions.
� Photos courtesy of Da Ping Luo.
�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
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Year:2014
-
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email_content: January 20, 2014 In This Issue No Swim Tonight/Pool Status
UpdateMultisport Meeting - Monday, Feb. 10thFRNY Multisport Uniforms & Swimsuits
USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
No Swim Tonight/Pool Status Update
Unfortunately we won’t be able to hold our usual Monday night swim again this week as
contract negotiations with the LIC Y continue. While we had hoped to have a new
agreement in place by this week, the negotiations haven’t progressed as we would have
liked. We are also exploring our options for alternative pools. While we won’t be
posting a sign-up sheet until we know we have a place to swim, we will be sending you
updates as soon we have further information. We are as eager as you are to have the
situation resolved and to get back to our routine as quickly as possible!
�Multisport Meeting - Monday, Feb. 10th
We would very much like to hear your ideas, concerns, and questions as the contract
negotiations/pool search continues. We will be holding a meeting the evening of Monday,
Feb. 10th, so that we can all discuss the situation together. The exact time and
location are still TBD but please mark your calendars and plan to attend. We hope to see
you all there. FRNY Multisport Uniforms & Swimsuits
We will be coordinating a uniform order with JackRabbit Sports shortly so that purchases
will arrive before the start of multisport season this spring. We’re also working on the
brand new FRNY swimsuits, which will be handled through SwimOutlet.com. Please keep an
eye on this space for more details to be announced soon. Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
you have any questions.
Photos courtesy of Da Ping Luo.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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email_content: January 20, 2014 In This Issue FRNY Multisport Uniforms & SwimsuitsThis
Week’s Swim Workout: USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
FRNY Multisport Uniforms & Swimsuits
We will be coordinating a uniform order with JackRabbit Sports shortly so that purchases
will arrive before the start of multisport season this spring. We’re also working on the
brand new FRNY swimsuits, which will be handled through SwimOutlet.com. Please keep an
eye on this space for more details to be announced soon. This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. If you have any questions,
please email Kent. He suggests that swimmers consider bringing their
own fins, paddles, and pull buoys to the workouts as needed:
WU:
�600 freestyle
DRILL:
200 yards
6-kick switch (kick on left side with left arm extended, kick 6 times, then switch,
repeat)
MAIN:
6X25 PULL with buoy+50 freestyle
25 (stroke: butterfly, backstroke or breaststroke)
2X200 freestyle (moderate)
25 (stroke)
4X100 freestyle)
25 stroke
2X200 freestyle
25 (stroke)
WD:
100 ez choice
YARDAGE: 2550 (varies by lane) Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
you have any questions.
Photos courtesy of Da Ping Luo.
�
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Email newsletter
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2014
Rights
Information about rights held in and over the resource
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Document:Newsletters
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Year:2014
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email_content: January 13, 2014 In This Issue FRNY Multisport Uniforms & SwimsuitsCall
for New Multisport CoordinatorTNYA’s One Hour SwimThis Week’s Swim Workout: USMS
Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
� FRNY Multisport Uniforms & Swimsuits
We will be coordinating a uniform order with JackRabbit Sports shortly so that purchases
will arrive before the start of multisport season this spring. We’re also working on the
brand new FRNY swimsuits, which will be handled through SwimOutlet.com. Please keep an
eye on this space for more details to be announced soon. Call for New Multisport
Coordinator
We’re looking for a new multisport coordinator for the coming year. If you are
interested, or would like further information, please email us at multisport@frny.org by
January 19th. We look forward to hearing from you! TNYA’s One Hour Swim
The One Hour Swim second date, Sun, Jan 26 at Long Island University, Brooklyn is full.
Email the time and heat number of your swim to Coach Kent if you’ve reserved a lane and
formed a relay, or are swimming solo. We still need volunteers to time and cheer our
swimmers for an hour or more on 1/18 and 1/26; let us know your availability.
Kentmclau@gmail.com I
This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. If you have any questions,
please email Kent. He suggests that swimmers consider bringing their
own fins, paddles, and pull buoys to the workouts as needed:
WU 600 freestyle/200 kick no board
DRILL
Rotation: 1,2,3/Back, 2, 3 (swim freestyle for 3 strokes, flip on your back for 3
strokes, repeat)
X200 yards
MAIN
Repeat entire main set 6X:
200 freestyle (moderate speed)
25 stroke-no freestyle-(sprint)
30 second rest
WD:
100 ez choice
Yardage:
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Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com if
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Photos courtesy of Da Ping Luo.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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Year:2014
-
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email_content: August 25, 2014 In This Issue No Swim on Labor Day, and Upcoming Swim
ChangesNYC Century Bike RideThis Week’s Swim Workout USMS Registration Open for
2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
�
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
No Swim on Labor Day, and Upcoming Swim Changes
Please keep in mind that we won’t be having our regular swim workout next week since
Hunter will be closed for Labor Day. The swim sign-up sheet for Sept. 8th will be posted
as it normally would on the morning of Sept. 7th.
There are also two upcoming changes to the normal swim routine that we’d like everyone
to be aware of.
Hunter reviews their pricing this time every year. Starting in September our pool costs
will be $10 per week more than they had been up until now. As a result, we will be
increasing the punch card price by $1 - from $8 to $9 - beginning after Labor Day.
The other change is to the schedule but isn’t permanent. The pool will be unavailable
during our usual time slot for several weeks in the fall. In the meanwhile we’ll be
swimming on Saturday evenings from 6:15-7:15 instead. We hope that doesn’t cause too
much inconvenience! We’re trying to arrange for group spin classes on the Monday nights
that we won’t be at the pool. We’ll keep you posted with details as soon as we have them.
The Saturdays that we’ll be swimming are October 4th, 11th, 18th, and 25th, November
1st, 8th, 15th, and 22nd (but there won’t be a swim over Thanksgiving weekend), and
December 6th. We’ll go back to swimming on Mondays starting December 15th.
Thanks everyone for participating in our recent survey about these issues! We really
appreciate your input. As always, feel free to contact us at multisport@frny.org.
with any questions or concerns.
NYC Century Bike Ride
Multisport athlete Talia Kohn has secured a $20 discount for all FRNY members interested
in cycling any distance in the NYC Century Bike Tour on September 7th. The discount code
is FRNY! (all caps, with exclamation point), and you can register
at http://nyccentury.org This Week’s Swim Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
4X (100 freestyle/50 choice/50 pull w buoy)
DRILL:
2X (150 freestyle: 0 fingers/1 finger/2 fingers/3 fingers/4 fingers/5 fingers)
MAIN: (lane 2: fins)
10X50
(Odd: kick w board/swim)
(Even: swim/kick w board)
2X100 pull w buoy
8X50
(Odd: fast choice)
(Even: ez free)
WARM DOWN:
100 ez choice
Yardage: 2300
Pool Toys: buoy/kick board/fins (lane 2)
�
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�email_content: December 28, 2014 In This Issue Swims Moving to Roosevelt Island
for Jan. & Feb.Interested in Joining the Multisport Committee?One-Hour SwimSave the
DatesThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Swims Moving to Roosevelt Island for Jan. & Feb.
Don’t forget that tomorrow will be our last swim at Hunter for the next couple of
months. So, for January, and for February if it goes well, we are planning INFORMAL
SWIMS at Roosevelt Island. We will not have anyone on deck as a coach and we should
expect to be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
Please keep an eye out for a supplemental email this week with more details.
Questions in the meanwhile? Contact Matt or multisport@frny.org
Interested in Joining the Multisport Committee?
We’re looking for new committee members to help us strategize, pick goal races, organize
events, and put together the weekly multisport email in the coming year! For more info,
or if you think you might be interested, please get in touch with us
at multisport@frny.org by January 5th.
One-Hour Swim
The One-Hour Swim is back!
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
Heats are filling up quickly, so please be sure to sign up ASAP if you’d like to swim.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters and cheerleaders!
Let us know when you’re swimming (multisport@frny.org). If you want to be on a relay
team-we’ll put one together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056 Save the Dates Jackrabbit Indoor
Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we want to keep
our competitive edge through the winter! Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this
summer’s event and want guaranteed entry for the next year, you can sign up for a
volunteer shift that doesn’t conflict with the race (packet pickup, bike check-in,
etc.). nyctrivolunteers.eventbrite.com
This Week’s Swim Workout
Warm Up:
400 freestyle/200 pull with buoy
Drill:
200 kick: slow/fast/slow/fast
�
Main:
200 freestyle (80%)/200 pull w buoy/200 free (80%)/200 pull
7X 50 free (100%)/50 free ez
Warm Down:
100 ez (no free)
Total Yardage: 2300 (varies by lane)
Lane 2 only: paddles
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
8AM Saturday morning), but please be sure to buy a punch card and read the swim
policies. If you have any questions, email the Multisport Committee or Coach Kent!
Email our Multisport Committee with questions or to be added to the email list.
�
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�email_content: December 22, 2014 In This Issue Swims Moving to Roosevelt Island
for Jan. & Feb.Interested in Joining the Multisport Committee?One-Hour SwimSave the
DatesThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Swims Moving to Roosevelt Island for Jan. & Feb.
We will be swimming at Hunter this week and next but their pool will be unavailable on
Mondays again for the next two months. So, for January, and for February if it goes
well, we are planning INFORMAL SWIMS at Roosevelt Island. We will gather Mondays at 7:30
pm at the pool and will each do a 45-minute workout as suggested by Kent in our weekly
email. The pool has wide lanes and spacious locker rooms for us to use.
We will not have anyone on deck as a coach and we should expect to be in lanes with
swimmers not from FRNY. Anyone swimming will need to be considerate of everyone
else in their lane.
We will send details about how best to get to there closer to our first January
swim. It is 0.2 mi from the tram or 0.4 mi from the F train, and $7/use for anyone
who does not live on the island.
Also, Matt will be leading STAIR CLIMBS afterwards, meeting at 8:30 at the subway
mezzanine. If you get out of the pool at 8:15, this gives you time to transition
into running gear, run with your backpack to the subway, and take the escalator eight
stories down. Someone will watch your bag at the mezzanine. You can go up
the stairs as many times as you can handle (start with one or two!), then take the
escalator down again and be happily exhausted on the train.
Questions? Contact Matt or multisport@frny.org
Interested in Joining the Multisport Committee?
We’re looking for new committee members to help us strategize, pick goal races, organize
events, and put together the weekly multisport email in the coming year! For more info,
or if you think you might be interested, please get in touch with us
at multisport@frny.org by January 5th.
One-Hour Swim
The One-Hour Swim is back!
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
Heats are filling up quickly, so please be sure to sign up ASAP if you’d like to swim.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters and cheerleaders!
Let us know when you’re swimming (multisport@frny.org). If you want to be on a relay
team-we’ll put one together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056 Save the Dates Jackrabbit Indoor
Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we want to keep
our competitive edge through the winter! Info and sign-ups are available
�at http://www.jackrabbitsports.com/indtag00-winter15.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this
summer’s event and want guaranteed entry for the next year, you can sign up for a
volunteer shift that doesn’t conflict with the race (packet pickup, bike check-in,
etc.). nyctrivolunteers.eventbrite.com
This Week’s Swim Workout
Warm Up:
600 freestyle
Pre-Main Set:
4X50 odds: slow/moderate, evens: moderate/fast
3X100 kick with board
Main:
8X25 sprint build: second half faster-(Lane 1 only: paddles)
6X75 kick/drill/freestyle swim
1X50 (80%)
1X100 (90%)
1X200 (100%)
Warm Down:
200 ez freestyle
Total Yardage: 2,300 (varies by lane)
Pool Toys: kick board/paddles (lane 1)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
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�
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Email newsletter
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2014
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Information about rights held in and over the resource
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�email_content: December 15, 2014 In This Issue wim Schedule/Procedure
UpdateOne-Hour SwimSave the DatesThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Swim Schedule/Procedure Update
Monday night swims are back, starting tonight and for the rest of December! Please
remember to sign-up beforehand. The sign-up sheet will be posted on Tuesday mornings as
usual.
Two important notes:
Several people mentioned that they had problems signing up from their mobile devices for
this week’s swim. After having done some research, it seems that it’s related to
Google’s new drive system. We’re working on a solution and will have more info shortly.
In the meanwhile, you should still be able to sign up using a desktop without any
trouble. Please let us know if you’d like to swim but don’t have convenient desktop
access.
We’re going to have changes to our pool schedule starting after the New Year. We’ll have
more details about that shortly as well. Please keep an eye on this space and the FRNY
Grams for updates as we have them!
One-Hour Swim
The One-Hour Swim is back!
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
Heats are filling up quickly, so please be sure to sign up ASAP if you’d like to swim.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters and cheerleaders!
Let us know when you’re swimming (multisport@frny.org). If you want to be on a relay
team-we’ll put one together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056 Save the Dates Jackrabbit Indoor
Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we want to keep
our competitive edge through the winter! Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this
summer’s event and want guaranteed entry for the next year, you can sign up for a
volunteer shift that doesn’t conflict with the race (packet pickup, bike check-in,
etc.). nyctrivolunteers.eventbrite.com
This Week’s Swim Workout Warm Up:
200 freestyle/200 kick with board/200 pull with buoy
(One Hour Swim) Drill:
Continuous freestyle for 10 minutes-count your laps (each 25 yards)
Main:
6X (75 freestyle + 25 kick)
2X 200 pull w buoy
�100 freestyle (moderate speed)
4X 50 freestyle (sprint!)
Warm Down:
100 ez (no freestyle)
Total Yardage: 2,500
Pool Toys: buoys/kick boards/fins (lane 4 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list
closes at 8AM Saturday morning), but please be sure to buy a punch card and read the
swim policies. If you have any questions, email the Multisport Committee or Coach
Kent! Email our Multisport Committee with questions or to be added to the
email list.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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�email_content: December 10, 2014 In This Issue Upcoming Swim ScheduleOne-Hour
SwimSave the DatesBack to Monday - Swim Workout for Dec 15
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Upcoming Swim Schedule
With the holidays approaching, and our swims soon switching back to Monday nights, the
schedule for the next few weeks is a bit complicated. Here it is for your reference.
Please let us know if you have any questions!
Sat., Dec. 13th - No swim
Mon., Dec. 15th - Swims return to Mondays, 7:15-8:15 p.m.
One-Hour Swim
The One-Hour Swim is back!
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
On Sat., Jan 10th, at John Jay College, heat 5 (6:20-7:20 pm) is still open. On Sun.,
Jan. 25th, at Hostos College, heats 2-5 are open. We’re arranging group photos and
dinners after everyone swims. If you’re not swimming, we need volunteer lap counters and
cheerleaders!
Let us know when you’re swimming (multisport@frny.org). If you want to be on a relay
team-we’ll put one together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056 Save the Dates Jackrabbit Indoor
Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we want to keep
our competitive edge through the winter! Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this
summer’s event and want guaranteed entry for the next year, you can sign up for a
volunteer shift that doesn’t conflict with the race (packet pickup, bike check-in,
etc.). nyctrivolunteers.eventbrite.com Back to Monday - Swim Workout for December
15th Warm Up:
200 freestyle/200 kick with board/200 pull with buoy
(One Hour Swim) Drill:
Continuous freestyle for 10 minutes-count your laps (each 25 yards)
Main:
6X (75 freestyle + 25 kick)
2X 200 pull w buoy
100 freestyle (moderate speed)
4X 50 freestyle (sprint!)
Warm Down:
100 ez (no freestyle)
Total Yardage: 2,500
Pool Toys: buoys/kick boards/fins (lane 4 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list
�closes at 8AM Saturday morning), but please be sure to buy a punch card and read the
swim policies. If you have any questions, email the Multisport Committee or Coach
Kent! Email our Multisport Committee with questions or to be added to the
email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2014
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
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Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
-
http://archives.frny.org/files/original/b54c37685e37a67d96a239914740a69d.pdf
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email_content: December 2, 2014 In This Issue Upcoming Swim ScheduleOne-Hour
SwimSave the DatesThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
�
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Upcoming Swim Schedule With the holidays approaching, and our swims soon
switching back to Monday nights, the schedule for the next few weeks is a bit
complicated. Here it is for your reference. Please let us know if you have any questions!
Sat., Dec. 6th - 3:30-4:30 p.m.
No swim on either Monday, Dec., 8th, or Saturday, Dec. 13th
Tues., Dec. 9th - Sign-up sheet posted for Monday, Dec. 15th
Mon., Dec. 15th - Swims return to Mondays, 7:15-8:15 p.m.
One-Hour Swim
The One Hour Swim is back! For the last 3 years, FRNY has sent a big contingent to this
annual fundraiser organized by Team New York Aquatics. The goal is to get in the water,
swim for 60 minutes continuously, then get out. The object is to see how far you can go,
and get sponsors for the distance you swim. This year’s recipients of the fundraising
are Callen-Lorde Center and the LGBT Advocacy Project. On Sat., Jan 10th, at John Jay
College, heats 3-5 are open. On Sun., Jan. 25th, at Hostos College, heats 1-5 are open.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters, and cheerleaders! Let us know when you’re swimming
(multisport@frny.org). If you want to be on a relay team-we’ll put one together for you!
Register here to swim. Save the Dates Jackrabbit Indoor Tri (at Asphalt Green) (February
1) - Baby it’s cold outside, but we want to keep our competitive edge through the winter!
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this summer’s
event and want guaranteed entry for the next year, you can sign up for a volunteer shift
that doesn’t conflict with the race (packet pickup, bike check-in, etc.).
nyctrivolunteers.eventbrite.com
This Week’s Swim Workout
Warm Up:
600 freestyle (every 3rd lap stroke-no freestyle)
Drill: Hypoxic sets
4X 50: #1) 3 breaths/25 swim ez
#2) 2 breaths/25 swim ez
#3) 1 breath/25 swim ez
#4) no breath/25 swim ez
Main: (lane 3-fins)
2x 100 kick with board
400 freestyle (moderate speed)
2x 25 freestyle sprint!
200 pull with buoy
Relays
Warm Down:
200 ez no freestyle
Total Yardage (varies by lane): 2100
Toys: buoy/kick board/fins (fins for lane 3 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
8AM Saturday morning), but please be sure to buy a punch card and read the swim
policies. If you have any questions, email the Multisport Committee or Coach Kent!
Email our Multisport Committee with questions or to be added to the email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2014
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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Year:2014
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email_content: November 16, 2014 In This Issue Swim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
�Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Upcoming Swim Schedule
With the holidays approaching, and our swims soon switching back to Monday nights, the
schedule for the next few weeks is a bit confusing. Here it is for your reference.
Please let us know if you have any questions!
Sat., November 22nd - 3:30-4:30 p.m.
No swim Saturday, November, 29th, because of the holiday weekend
Sat., December 6th - 3:30-4:30 p.m.
No swim on either Monday, December, 8th, or Saturday, December 13th
Tues., December 9th - Sign-up sheet posted for Monday, December 15th
Mon., December 15th - Swims return to Mondays, 7:15-8:15 p.m.
Save the Dates
*One Hour Swim (January 10 & 25) TNYA’s annual event that always has a great (and loud)
FRNY competitor/cheer section. Registration for solo swimmers and relay teams coming
soon.
*NYC Triathlon (July 19, volunteer registration now open). If you’re racing this
summer’s event and want guaranteed entry for the next year, you can sign up for a
volunteer shift that doesn’t conflict with the race (packet pickup, bike check-in,
etc.). nyctrivolunteers.eventbrite.com
This Week’s Swim Workout
WARM UP:
400 freestyle/300 pull with buoy
DRILL:
200 bilateral breathing (alternate sides) each lap. Breathe every 3/5/3/5.
MAIN:
(fins lane 2)10X 50
(odd lap: kick no board/freestyle swim)
(even lap: freestyle swim/kick no board)
3X 100 pull with buoy
8X 50
(odd lap: fast!!! choice)
(even lap: ez swim)
Total Yardage:
2400
Pool Toys: buoys/fins (fins lane 2 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
8AM Saturday morning), but please be sure to buy a punch card and read the swim
policies. If you have any questions, email the Multisport Committee or Coach Kent!
Email our Multisport Committee with questions or to be added to the email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
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Document:Newsletters
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email_content: November 11, 2014 In This Issue Swim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Swim Workout for Saturday
�
WARM UP:
3X (100 freestyle+50 kick w board+50 pull w buoy)
DRILL:
200 streamline off wall/passed flags
MAIN: (lane 1 fins)
6X (75 freestyle+25 stroke)
3X 200 pull
3X 100 freestyle build (each 100 swum faster)
50 stroke (no freestyle)
100 pull
50 freestyle sprint!
WARM DOWN:
100 ez (no freestyle)
Total Yardage: 2600
Pool Toys: Buoys/kick boards (fins lane 1 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
8AM Saturday morning), but please be sure to buy a punch card and read the swim
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Email our Multisport Committee with questions or to be added to the email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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An account of the resource
Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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http://archives.frny.org/files/original/bc31f141bf3f3667186f19bf6f8356d8.pdf
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email_content: November 4, 2014 In This Issue Swim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Swim Workout for Saturday
�Warm Up:
700 freestyle
Drill:
4X Zipper/Finger-tip Drag/Flicker
Main: (paddles lane 3)
300 freestyle (moderate pace)
3X 100 freestyle build (each 100 swum faster)
200 freestyle (moderate)
3X 100 freestyle build
3X 50 stroke-no freestyle- (fast!)
Warm Down:
200 ez (no freestyle)
Total yardage: 2450 (varies by lane)
Pool toys: pull buoys/paddles (lane 3 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons
(list closes at 8AM Saturday morning), but please be sure to buy a punch card and read
the swim policies. If you have any questions, email the Multisport Committee or Coach
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�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2014
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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http://archives.frny.org/files/original/3e3628f15c50f9f8884cb4d43556f0c7.pdf
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email_content: October 26, 2014 In This Issue USMS Dry-Land Workout Tomorrow
NightSwim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
�
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
USMS Dry-Land Workout Tomorrow Night
Metropolitan Swimming - our local chapter of US Masters Swimming - is offering a free
dry-land workout tomorrow evening at Baruch College from 7:00-7:45. Here’s the
description on their website:
Come and experience a dry-land workout with Metro’s Fitness Chair- Jim Wu, who just won
USMS 2014 Fitness Award. This award recognizes outstanding achievement in fitness
activities within USMS and is presented to individuals demonstrating outstanding
contribution to fitness activities benefitting USMS members. Metro LMSC is so proud of
Jim for getting the recognition he deserves!
Jim will be running a clinic Monday October 27th from 7-7:45 pm at Baruch College.
Please rsvp to Jim Wu.
If you’re interesting in attending, please note that they’d like an RSVP. Swim Workout
for Saturday
Warm Up: * 400 (3rd lap stroke--no breast kick)
Forearm Pull Drill:* 2X (150: 0/1/2/3/4/5 fingers)Main:* 2X 400 freestyle (moderate
speed)* 2X 200 pull w buoy* 400 freestyle (moderate speed)* 200 pull w buoy* 2X 50
freestyle (sprint!)Warm Down:* 100 ez no-freestyleTotal Yardage: 2800Pool Toys:
buoy/paddles (lane 2 only) Remember to sign up if you’d like to swim with us on
Saturday afternoons (list closes at 8AM Saturday morning), but please be sure to buy a
punch card and read the swim policies. If you have any questions, email the Multisport
Committee or Coach Kent! Email our Multisport Committee with questions
or to be added to the email list.
�
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email_content: October 20, 2014 In This Issue Join Us for a Multisport Mixer
Following This Saturday’s Swim!Swim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for a Multisport Mixer Following This Saturday’s Swim!
�As triathlon and open-water swim events comes to a close for the year, join us
immediately after this week’s swim for a potluck dinner hosted by Mike McMahon and Dave
Laurence!
What to bring or pick up:
Please give us Mike and Dave a heads-up as to what you think you can bring (enough for 6
to 8 people) & a beverage:
- appetizers OR
- some type of salad OR
-a main dish OR
- a veggie dish OR
- dessert
* There is a market near-by, in case you/we need to pick up food and other items
at the last minute
Please get in touch with Mike and Dave at cspotrun2u@gmail.com to RSVP and for details
and directions.
Swim Workout for Saturday
Warm Up:
400 freestyle+300 pull w buoy
Drill:
2X (0/1/2/3/4/5 fingers)
Main: (lane 1 paddles)
6X (75 freestyle x25 stroke)
3X200 pull w buoy
2X100 freestyle (moderate speed)
4X 50 freestyle (sprint!)
WD:
200 ez choice
Total Yardage: 2800 (will vary by lane)
Pool Toys: buoy/paddles (lane 1 only)
Remember to sign up if you’d like to swim with us on Saturday afternoons (list closes at
8AM Saturday morning), but please be sure to buy a punch card and read the swim
policies. If you have any questions, email the Multisport Committee or Coach Kent!
Email our Multisport Committee with questions or to be added to the email list.
�
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email_content: October 14, 2014 In This Issue Swim Workout for Saturday
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Saturday Swim Sign-Ups
�Our Saturday afternoon swims have started! The sign-up procedure is slightly different
than it normally is though. The sheet will be posted on Sundays, and we’ll have to send
it to Hunter’s security office by 3 p.m. on Friday. So, you’ll have from Sunday through
Friday afternoon to sign up. If you’re not on the sheet, you won’t be able to get into
the building. Please don’t hesitate to email us at multisport@frny.org if you have any
questions. Hope to see you there!
Swim Workout for Saturday
WARM UP:
2X [150 freestyle+150 stroke (no freestyle)+150 pull w buoy]
DRILL:
T-starts: 4X 50 (start in deep end, above the T)
MAIN:
12X100:
4X100 (moderate speed)
4X (75 freestyle+25 backstroke)
4X100 (build-each 100 swum faster)
WARM DOWN:
200 ez choice
Yardage: 2500 (varies by lane)
Pool Toys: buoys
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent!
Email ourMultisport Committee with questions or to be added to the email list.
�
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Email newsletter
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2014
Rights
Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2014
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email_content: October 6, 2014 In This Issue Saturday Swim Sign-UpsSpin Class Status Is
TBDSwim Workout for Saturday USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
�Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Saturday Swim Sign-Ups
Our Saturday afternoon swims have started! The sign-up procedure is slightly different
than it normally is though. The sheet will be posted on Sundays, and we’ll have to send
it to Hunter’s security office by 3 p.m. on Friday. So, you’ll have from Sunday through
Friday afternoon to sign up. If you’re not on the sheet, you won’t be able to get into
the building. Please don’t hesitate to email us at multisport@frny.org if you have any
questions. Hope to see you there! Spin Class Status Is TBD
We’ve run into an unexpected obstacle with the Monday night spin classes that were to be
held at Chelsea Piers. We are trying to resolve it and are also looking into other
options. We’ll keep you posted as soon as we have more info. Swim Workout for Saturday
WU: 700fr/ every 4th lap breaststroke
DRILL: 2X (surf-the-goggles/lifeguard/swim/swim)
MAIN:
200 pull w buoy
2X200 freestyle (moderate speed)
50 breast (moderate speed)
2X200 fr
50 breast sprint!
WD: 200 ez choice
Yardage: 2400 (varies by lane)
Pool Tools: buoys
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent!
Email ourMultisport Committee with questions or to be added to the email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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email_content: September 29, 2014 In This Issue Saturday Swims Start This Weekend!Spin
Classes Start Next Week!Swim Workouts for Tonight and Saturday USMS Registration
Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
�Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Saturday Swims Start This Weekend!
Just a reminder that the swim workouts will be switching to Saturday afternoons from
3:30-4:30 for October and November. The first Saturday swim will be this weekend.
Please note that the sign-up sheet for the Saturday swims will be posted the Sunday
before. (This week is an exception - the sign-ups for this Saturday will be available on
Tuesday). Spin Classes Start Next Week!
Front Runner Ben Green will be leading a series of spin classes for us this fall while
we’re not swimming. They’ll be held at the Chelsea Piers Sports Center on Monday
evenings from 7:30-8:30, starting on October 6th. Geared particularly for triathletes,
the sessions will incorporate brick workouts at least twice a month on the Sport
Center’s quarter-mile indoor track.
The classes will be $12.50 each. They can only be bought as an eight-class package,
although individual classes can be transferred.
Besides being a member of FRNY, working in advertising full time, and teaching spin
classes, Ben is an accomplished multisport athlete. He been a member of Team USA for two
consecutive years and recently finished 23rd in the World at Sprint World Championships,
two days after finishing 10th in the World in Aquathlon World Championships.
Registration details will be available in the next few days. In the meanwhile, feel free
to get in touch with Ben at Benjamin.Green7@gmail.com with any questions!
Swim Workouts for Tonight and Saturday
Workout for Monday, Sept. 29th
WARM UP: 3X (200 freestyle/50 pull w buoy)
BILATERAL BREATHING DRILL: Breathe every 3 and 5 strokes (200 yards)
MAIN:
4X100 freestyle (build
WARM DOWN: 100 ez no freestyle
TOTAL YARDAGE: 2050 (varies by lane)
POOL TOYS: buoys
Workout for Saturday, Oct. 4th
WARM UP:
700 freestyle (breaststroke every 4th lap)
DRILL:
2X (surf the goggles+lifeguard+50 freestyle)
MAIN:
200 pull w buoy
2X 200 freestyle (moderate speed)
50 breaststroke sprint!
200 pull w buoy
2X 200 freestyle (moderate)
50 breast sprint!
WARM DOWN:
200 ez choice
Yardage: 2400 (varies by lane)
Pool Toys: buoy
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent!
Email ourMultisport Committee with questions or to be added to the email list.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2014
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email_content: September 22, 2014 In This Issue Come Spin with Us in October and
November!This Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
�Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Come Spin with Us in October and November!
Front Runner Ben Green will be leading a series of spin classes for us this fall while
we’re not swimming! They’ll be held at the Chelsea Piers Sports Center on Monday
evenings from 7:30-8:30, starting on October 6th. Geared particularly for triathletes,
the sessions will incorporate brick workouts at least twice a month on the Sport
Center’s quarter-mile indoor track.
The classes will be $12.50 each. They can only be bought as an eight-class package,
although individual classes can be transferred.
Besides being a member of FRNY, working in advertising full time, and teaching spin
classes, Ben is an accomplished multisport athlete. He been a member of Team USA for two
consecutive years and recently finished 23rd in the World at Sprint World Championships,
two days after finishing 10th in the World in Aquathlon World Championships.
Registration details will be available shortly. In the meanwhile, feel free to get in
touch with Ben at Benjamin.Green7@gmail.com with any questions!
This Week’s Swim Workout
Just a reminder that the swim workouts will be switching to Saturday afternoons from
3:30-4:30 for October and November. The last Monday night swim will be on Sept. 29th,
and the first Saturday swim will be October 4th.
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
600 freestyle
DRILL:
Lane Etiquette:
4X (Swim close to lane line/wall without touching X25)
4X (Two or three swim simultaneously without contact X25)
MAIN:
3X 200 pull w buoy
2X 150 freestyle (moderate speed)
4X 25 stroke sprint! (down center of lane/stop after each 25)
200 pull w buoy
2X 100 freestyle (moderate)
2X 25 stroke sprint! (down center of lane/stop after each 25)
WARM DOWN:
100 ez choice
Total Yardage: 2350 (varies by lane)
Pool Toys: swim buoy
�
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Email newsletter
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2014
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Information about rights held in and over the resource
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email_content: September 15, 2014 In This Issue Update on Saturday SwimsThis Week’s Swim
Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
�Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Update on Saturday Swims
Thanks everyone for your responses to our survey last week. Based on the results, we
have switched the Saturday swim time to 3:30-4:40 p.m. Just as a reminder, we’ll be
swimming on Saturdays rather than Mondays starting on October 4th and running through
December 6th. Monday swims will pick back up on December 15th! This Week’s Swim
Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
4X (150 freestyle + 50k)
DRILL:
25 Hip-tap/ 25 Swim/25 Hip-tap/25 Swim
MAIN:
8X {100 pull w buoy/75 freestyle/25 stroke sprint (no freestyle)]
WARM DOWN:
100 choice ez
Total Yardage: 2600 (varies by lane)
Pool Toys: buoy/kick board/fins (lane 4 only)
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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email_content: September 8, 2014 In This Issue One More (Time-Sensitive) Survey
QuestionThis Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
�Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
One More (Time-Sensitive) Survey Question ....
Our traditional Monday night swim will have to move to Saturdays for pool scheduling
reasons for 10 weeks in the fall. We’ve booked a 6:15 - 7:15 time but have the option to
move it to 3:30-4:30 instead. Please let us know what you think of this option here.
We’ll have to confirm with Hunter early this week, so please let us know as soon as you
have a chance.
This Week’s Swim Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
400 freestyle/300 pull with buoy
(700 yards)
DRILL:
4X (25 zipper/25 fingertip drag/25 shoulder tap/25 flicker)
(400 yards)
MAIN: (fins: lane 3)
4X [25 kick with board/25 swim+25 swim/25 kick with board]
[200 freestyle+10x50 odds stroke (no free)/evens freestyle sprint!]
(400+700)
WARM DOWN:
100 ez choice
(100)
TOTAL YARDAGE: (varies by lane)
2300
POOL TOYS: buoys/kick boards/fins (lane 3 only)
�
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2014
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email_content: August 18, 2014 In This Issue This Week’s Swim Workout USMS
Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
�Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
This Week’s Swim Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
3X(100 freestyle/50 kick/50 pull w buoy)
SIGHTING DRILLS:
2X(dog paddle/alligator freestyle/lifeguard/freestyles)
MAIN: (fins: lane 1)
6X(75 freestyle + 25 stroke)
2X200 pull w buoy
4X100 freestyle (moderate speed)
50 freestyle (sprint!)
200 pull w buoy
100 freestyle (sprint!)
WARM DOWN:
100 EZ (no free)
Yardage: 2650 (varies by lane)
Pool toys: Buoys/kick boards/fins (lane 1 only)
�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
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Document:Newsletters
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email_content: August 11, 2014 In This Issue The Gay Games are On!This Week’s Swim
Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
�Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
The Gay Game Are On!
FRNY had an excellent morning this morning as the Gay Games got underway in Cleveland!
The sprint- and olympic-distance triathlons kicked off just as the sun came up. Congrats
to Dan Ferguson, who took third place overall in the sprint competition, Onesimo Demira,
Gilbert Gaona, and Binh Huynh, who took home age-group medals in the sprint distance,
and Katrina Amaro, Philip Greenwald, Dave Pitches, and Shane Mueller, who won age-group
medals in the olympic-distance!
This Week’s Swim Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator down
to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARMUP: (600 yards) start from deep end
* 600 fr/every 4th lap stroke
DRILL: (400 yards)
MAIN: (1200 yards)
* 200 pull
* 200 fr (moderate speed)
* 2X 50 stroke sprint!
* 2X 100 kick w board
* 200 pull
* 200 fr (moderate)
* 2X 50 stroke sprint!
WARMDOWN: (200 yards)
* 200 ez choice
Total yardage: 2400
Pool Toys: Buoys/Kick boards
�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014