Learn to Swim with Excel Aquatics!

Triathlete Swim Practice 9/19

Today’s Triathlete swim practice blends some kicking, pulling, swimming, and drilling with some descend work. WU-400 as 200 Fr/100 Pull/100 Fr 4 rounds of 4x25s on rest :20 as 1-12.5 Fast/12.5 EZ 2-12.5 EZ/12.5 Fast 3-EZ 4-FAST Primary 3×50 Fr descend 1-3 on rest :20 3×50 Pull descend 1-3 on rest :20 3×50 Kick/swim by…
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Tri Swim Practice 9/12

Today’s tri swim practice includes alternating intensity levels while focusing on developing some “easy” speed in the primary set! WU-200 Fr/200 Pull 2 rounds: {6×25 alternate kick/drill by 25 on rest :20 {3×50 Fr on rest :20-build each 50 to finish with a strong kick   Primary (2 rounds) 300 Fr as 100 EZ (warmup…
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Negative splits and descends

Today’s triathlon swim practice calls for negative splitting and descend swims- WU-200 Fr-100Kick/swim by 25-100 Fr Primary-for this set, be sure to track your descended 50s, and try to replicate your fastest descended pace time for each round 400 Fr negative split as 200/5 seconds rest/200 on rest :30 **For the negative split, make sure…
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Tri swim practice 8/29

In today’s Tri swim practice, we will be working on controlled pacing in three separate ‘blocks’. The first two blocks will have a short pace segment (50s) sandwiching a slightly longer controlled swim, while the third block will be a basic descend to finish off the practice. In between the blocks are active recoveries. WU-300…
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Make swimming FUN for age groupers

As many are aware, one of the major challenges of age group swimming is keeping the swimmers engaged, and enjoying the sport. Although practices can be challenging, that does not mean that they have to be BORING! Here at Excel Aquatics, we strive to structure our Pre-competitive swim program in Albany in a way that…
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August 2018 Monthly Bellyflop Newsletter

    August 2018 Fall Weekday Swim Lessons In September and October, Excel will be holding another session of weekday swim lessons at the following locations: Tuesdays at the Albany Ramada: 9/11, 9/18, 9/25, 10/2, 10/9, 10/16, 10/23 Wednesdays at the Albany Marriott: 9/12, 9/19, 9/26, 10/3, 10/10, 10/17, 10/24 Thursdays at the Albany Marriott: 9/13, 9/20,…
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Tri Swim Practice 8/22

With summer winding down and the days inevitably becoming shorter, here is a tri swim practice to brighten your spirits and sharpen your mind- WU-5×100 alternate Fr and Pull on rest :15 8×25 Fr on rest :30-odds are slow balance up off the wall, evens are uptempo (but still establishing that line each 25) Primary…
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Lessons learned from racing

This past Saturday was the Capital District Tri Club’s annual Crystal Lake Triathlon. Per usual, it was an awesome event that was well run and provided local triathletes an opportunity to race on their home course. While many of the racers were seasoned veterans, there were also a fair number of first time participants, who…
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Tri Swim Practice 8/15

Today’s practice provides some descend pace work blended with variable rest recovery WU-300 Fr as 150 swim/150 pull 3×100 Fr as 25 right arm only, 25 left arm only, 50 full stroke **Focus on breathing EARLY in each cycle** Primary 8×50 Fr on rest :20 **For these 50s, the goal is to hold the same…
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Tri Swim Practice 8/8/18

WU-400 Fr, every 4th 25 choice drill 6×50 Fr on rest :20 as 12.5 kick/37.5 Fr **For this set, focus on establishing a small, relaxed kick with your hands out front for the first 12.5 yards of your 50. Once you reach 12.5 yards, switch to full Freestyle while maintaining the small, relaxed kick. Be…
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