Learn to Swim with Excel Aquatics!

Practice 7/18-Build, stroke count, and FAST

WU-200 Fr-100 pull-100 kick 8×25 Fr on rest :15 alt 25 perfect stroke (slow and easy)/25 uptempo 50 Fr EZ on rest :30 6×25 Fr on rest :15 as 25 drill/25 perfect stroke/25 uptempo 50 Fr EZ 4×25 descend 1-4 Primary (2 rounds) [1700] 150 Fr pull on rest :20 (build by 50) 100 Fr…
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Summer Tri Swim Practice 7/11

Today’s practice is intended to work on increasing speed while decreasing distance- WU-2×200 as 100 pull/100 Fr swim on rest :30 2×100 as 50 drill (choice)/50 Fr swim on rest :20 2×50 as 25 Kick/25 Free swim on rest :15 3x {1×50 slow, lengthen each stroke on rest :20 {1×50 as 25 lengthen/25 build on…
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Excel Aquatics’ 4th of July Tri Swim Practice

Looking to beat the heat? Here is an Excel Aquatics’ original practice focusing on some mid summer SPEED! WU-200 Fr/100 Pull/100 Kick 3×100 Fr on rest :30 as 50 pull/50 swim (just drop buoy on turn at the 50) **Focus on maintaining tempo throughout the whole 100 6×25 on rest :20 as 12.5 kick/12.5 swim…
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Rainy day swim practice 6/27

Another Wednesday, another practice. Here is one dedicated to the rainy weather for this week… WU-300 Fr 2x {6×25 alt drill/swim by 25 on rest :20 {3×50 as 12.5 drill (same as above)/37.5 Fr on rest :20 **You may change drills from round 1 to round 2** Primary 3×150 Pull, negative split by 75 on…
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June 2018 Monthly Belly Flop!

    June 2018 July Tri Swim Drop in Dates Once again for the month of July, Excel will be offering a variety of morning and evening swim practices at the College of Saint Rose in Albany. These practices are of the Get FAST genre, and are registered for per class for $15 each. Morning…
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Tri Swim Practice 6/20-alternating speed and control

Here is a triathlon swim practice for 6/20 focusing on alternating speed with controlled swims. WU-50 Fr-100 Fr-150 Fr-200 Fr on rest :20/:15/:10/- 8×50 on rest :30 alternating as odds-kick/swim and evens-drill/swim. Be sure to pick a drill that relates to you! 3×100 on rest :20 as 75 build/5 seconds rest/25 uptempo Primary 2x {25…
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Tri Swim Practice 6/13

Today’s practice is fairly simple (a warm up then a primary set) with a little bit of everything. For the primary, the main focus is the 4x50s. The 100s as 75/25 are more of a ‘preset’ for the 50s and an opportunity to get your mental state in a place to optimize the 50s. The…
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Build your distance and speed practice, 6/6

In today’s practice, we will be focusing on descending, while also increasing the repeat distances swum over the course of the primary set. Enjoy! WU-200 Fr/100 pull 4×100 Fr on rest :30-rotating drill; choose a drill that works best for our current needs, and swim each 100 as- 1st 100-75 Fr/25 drill 2nd-50 Fr/25 drill/25…
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Taylor’s Summer Safety Tips!

After a dismal and never-ending winter, it appears that Mother Nature has decided to give us warm weather once more.  With the bonus that the ending of school is right around the corner as well, the promises of relaxing by the pool and soaking up the sun is at our fingertips.  While hanging by the…
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Practice 5/30/18…alternating long/short with some drills

WU-400 Fr negative split 6×50 drill/swim by 25 on rest :20 2×200 Fr negative split on rest :30 12×25 Fr easy/medium/fast/drill by 25 on rest :15 **For the negative splits, only speed up the second half of each swim slightly. You should not be tired by the end of each negative split swim** Primary (2…
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