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Bad News Penguins by Mind Map: Bad News Penguins
5.0 stars - 1 reviews range from 0 to 5

Bad News Penguins

Photos /videos

The Legion of Boom

Hall of Fame

Our first-ever relay team at the ARNOLD SPORTS FESTIVAL swim meet, March 07, 2015

Misc. resources

Archived workouts

Competitive (>2400 yds), C001: 2800 yds, C002: 3300 yds, C003: 2500 yds, C004: 2500 yds, C005: 2700 yds, C006: 3250 yds, C007: 2650 yds, C008: 2750 yds, C009:2500 yds, C010: 2401 yds, C011: 2700 yds, C012: 2900 yds, C013: 2900 yds

Fitness (1800-2400 yds), F001: 2175 yds, F002: 2300 yds, F003: 2000 yds, F004: 1900 yds, F005: 2150 yds, F006: 2250 yds, F007: 2150 yds, F008: 2150 yds, F009: 1850 yds, F010: 1951 yds, F011: 2275 yds, F012: 2350 yds, F013: 2150 yds

Learning (<1800 yds), L001: 1675 yds, L002: 1750 yds, L003: 1500 yds, L004: 1350 yds, L005: 1700 yds, L006: 1500 yds, L007: 1650 yds, L008: 1750 yds, L009: 1600 yds, L010: 1601 yds, L011: 1700 yds, L012: 1750 yds, L013: 1700 yds

Favorite instructional sites

Swim Smooth

Total Immersion

The Race Club

Dryland dos and don'ts

Swimming Science site (dryland for swimmers -- and much more)

Stretching, Recommended stretches*, *Important guidelines, It is recommended that swimmers stretch at a time unrelated to working out and competition, stretching at least several hours prior to getting in the water., Complete the above stretches 1-3 times for 15-30 seconds each, approximately 5 days a week., Door Frame Stretch for the Pectoral Group, Stand at doorway with forearm on doorframe. Elbow bent to 60-90 degrees. Step through the door. A good stretch should be felt along the anterior chest, not the shoulder joint. If you are stretching the right shoulder, step through with the right leg. Complete 3 x 30 seconds each side. The angle of the arm can vary depending on which fibers of the pectoral group you wish to stretch. A combination of angles can be added to the stretching routine to incorporate the different fibers., a., b., c., d., Two Part Latissimus Dorsi Stretch, Arch your back up like an angry cat to round out your back. Keep your back rounded and drop your rear to your heels. Reach out with your hands and then reach to a side to specify the stretch and address each of the Latissimus Dorsi. Hold each stretch 30 seconds and repeat three times, alternating sides., a., b., c., d., Upper Trapezius / Levator Scapulae Stretch, Sit on a chair and grasp the seat with the hand on the side of the tightness. Place your other hand on your head as outlined below and gently pull down and diagonally to the other side. Two versions of this stretch are shown below. The first version is to turn your nose towards your armpit and gently pull down. The second version is to look straight ahead and gently pull down. Hold for 30 seconds and repeat three times, alternating sides., a., b., Additional shoulder-specific stretches, These are no longer advocated for swimmers, a., b., c., d., e.

Warming up, Active, on deck, An out of water dynamic warm-up can help warm-up the body, improve muscular imbalances, and teach coordination., Video on dynamic warm-ups in general [ password: SWIMSCI ], On-deck warm-ups developed specifically for swimmers., George T. Edelman, MPT, OCS, MTC, Note: Complete 15 repetitions of each activity below and then complete the entire group twice. Employ a steady pace with each activity and avoid ballistic type motions. The order of the activities is purposely designed to sequentially warm-up the tissues in increasingly elevated positions., #1, Place your arms by your side, bend your elbows to 90° to assume the start position. Externally rotate your arms to the end range at a comfortable pace and then return to the starting position. As you externally rotate, pinch your shoulder blades together. Do not force the end range. Complete 2 sets of 15 repetitions., Start, Finish, #2, Place the back of your hands on your back at the belt line and bring your elbows forward to assume the start position. Squeeze your elbows and shoulder blades together and then return to the start position. Complete 2 sets of 15 repetitions., Start, Finish, #3, Forward elevate your arms to 90° and then bend your elbows to 90° to assume the starting position. Horizontally abduct your arms to a “goal post” position, squeezing your shoulder blades together at the same time. Then return to the starting position. Complete 2 sets of 15 repetitions., Start, Finish, #4, Abduct your arms to 90° and bend your elbows to 90° to assume the starting position. Then externally rotate your shoulders to achieve the “goal post” position. Return to the starting position. Complete 2 sets of 15 repetitions., Start, Finish, #5, Assume a tight streamline for the start position. Drop your elbows into your “back pockets”, while squeezing your shoulder blades together and keeping your hands up. Return to the streamline position and complete 2 sets of 15 repetitions., Start, Finish, John Mullen, DPT, CSCS, In the water, pre-meet, 200 easy swim; 4 x 50 build each 50; 100 working on stroke drills; 2 x 50 as 25 fast, 25 easy; 100 easy swim with good technique; 2-4 starts with sprinting to 15 yds. and 2-4 fast turns., 400 easy swim working your turns; 8 x 50 with 4 as build each 50 and 4 as 25 fast 25 easy; 200 stroke drills; 4 dive 25’s fast; 200 easy.

Shoulder related, Shoulder Pain Checklist (to consider if or when you're experiencing pain; source:, Shoulder exercises, Band exercises, a., b., c., Supine weighted exercises, Prone weighted exercises

Favorite instructional sites, Swim Smooth, Total Immersion, The Race Club

Meet results

Arnold Sports Festival Swim Meet

3rd Annual Swim Against Huntington's Disease


June 13 - Dec 15: BNP Challenge

Nov 22: Technology & Gizmo Fair

Sunday group swims

October 11, 2015

November 22, 2015

About us

We’re a USMS club, registered for 2015 with US Masters Swimming and The Ohio LMSC. (Local Masters Swimming Committee)

Our mission?

When we get around to formulating a statement, it'll likely have something to do with (1) fun and (2) swimming -- laughs and laps -- in that order.

Where and when we swim

Liberty Township / Powell YMCA

Mondays, Wednesdays and Fridays at 5:30 AM -- plus Sundays at 11:45 AM. Friday practices, along with one Sunday practice a month, will be coached and feature a new /original workout. See "Events" for further details.

What we offer

On-deck coaching, structured workouts, news you can use, event (e.g. meet) planning and other intangibles.

How to join

Cost, A $20 per quarter contribution is suggested., We don’t want to turn anyone away, however. So if that's too steep, well -- don't sweat it., Just help make us better via your participation, ideas, good attitude, etc.

Payment, Make a check payable to Bob Joyce..., and give it to Bob, Lynn or Keeler.

US Masters Swimming

What is Masters Swimming?

USMS is a national membership-operated nonprofit organization that provides membership benefits to nearly 60,000 Masters swimmers across the country. These benefits include insurance, SWIMMER magazine, sanctioned events, and many others. (Click arrow symbol to view membership benefits.)

USMS and its 52 Local Masters Swimming Committees (LMSCs) provide direct support to more than 1,500 Masters Swimming clubs and workout groups.

Structure and organization of USMS programs vary and are driven by factors such as pool availability, instructor or coach availability, community support, and finances. The majority of locations offering Masters Swimming programs have coaches on deck. Coaches write workouts and provide feedback and instruction.

How to join as an individual

Cost, An individual US Masters membership would run you $44 for a year.

Signing up online, Go to the USMS site., Select "Bad News Penguins" as your club., Pay via credit card., Receive a membership card like this.


Individual members can participate in as many Masters-sanctioned meets as they want., USMS allows one-event registration for some, but not all, of its meets. The normal "ask" is $15-20., So if you intend to participate in more than two meets, it makes financial sense to join USMS.

"Meet the Meets!" (meets on our radar, linked)