Learn to Swim with Excel Aquatics!

Tri Swim Practice 1/16

Here is a swim practice to help get you through the week…. WU-300 as 50 Fr/25 Drill x 4 8×75 on rest :20 as- 1-2: Freestyle breathing every 3 strokes 3-4: 25 Fr/25 eyes up Fr/25 Fr (middle 25, watch your catch and the direction of your fingertips) 5-6: 25 Kick/50 Fr 7-8: Build each…
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Tri Swim Practice 1/9

Here is a practice blending an emphasis of pull, kick, and full stroke at varying speeds and intensities…. WU-175 Fr/25 Kick/125 Fr/25 Kick/75 Fr/25 Kick/25 Fr/25 Kick **The kick may be either either one arm or both arms leading** 6×25 Fr on rest :20 as 1-Freestyle with a soft kick 2-Freestyle with a moderate kick…
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January 2nd Swim Practice

Happy New Year! Let’s kick off the new year the right way with a solid, simple, and effective tri swim practice… WU-200 Fr/200 Kick/swim by 25/200 Pull/Swim by 50 Pre-set 2x: 2×75 Fr as 25 drill/50 swim on rest :20 3×50 Fr descend 1-3 on rest :20 **As you speed up, but sure to focus…
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Final Swim Practice of 2018

Well swimmers we’ve made it…..here is the final Excel swim practice for 2018. Enjoy! WU-400 Fr-every 4th 25 your choice drill Primary 200 Fr (get time) + 50 EZ on rest :20 150 Fr (get time) + 50 EZ on rest :20 100 Fr (get time) + 50 EZ on rest :20 50 Fr (get…
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Swim Practice 12/19-active rest and fast pace

Our second to last swim practice of the year! A very brief warm up and fast primary makes for a different challenge in terms of structure and focus WU-400 swim as 150 Fr/50 drill x 2 Primary 3x [150 Fr + 50 EZ on rest :30] **Descend the 150s 1-3. Use the section of the…
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12/12 Tri Swim Practice

Here is a fun play on today’s date for a swim practice… WU-300 Fr 12×25 on rest :15 alternate swim/kick/pull by 25 3×100 Fr as 75 build/25 uptempo on rest :20 Primary 4×100 Fr descend 1-4 on rest :20 **Goal here is to descend by 2 seconds per 100 100 Active Recovery with a purpose…
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December Swim Practice 12/5

First triathlon swim practice of December….enjoy! WU-200 Fr/25 choice drill/150 Fr/25 choice drill/100 Fr/25 choice drill/50 Fr/25 choice drill **Take :10 between swims. Stick with the same drill, and make it APPLICABLE to you! 6×75 as 25 kick/50 Fr negative split on rest :20 **Negative split be engaging your legs the second 25 of the…
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11/28-practicing by definition

According to Google Dictionary: Practice (verb)-perform (an activity) or exercise (a skill) repeatedly or regularly in order to improve or maintain one’s proficiency Today let’s make sure that the practice is focused on improving two aspects of your swimming. This could be technical, time based, attitude, etc, but set two goals, execute, and enjoy 🙂…
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Thanksgiving Swim Practice 11/21

Have a guilt-free Thanksgiving with this special swim practice on a holiday week! WU-4×100 Fr on rest :30/:20/:10/- focusing on distance per stroke **Count your strokes per 25 and try and stay consistent throughout each of the 4x100s, even with the decreasing rest 6×25 alternating odds-choice drill evens-full stroke Freestyle on rest :20 3×50 Fr…
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Three Announcements!

We have three brief announcements/reminders moving forward into this extended holiday weekend- 1. There are no Excel programs scheduled from 11/20-11/25. We hope that everyone enjoys their time away from the pool, and we look forward to seeing everyone again next week! 2. We will once again be offering our 15/15 referral program! In this…
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