Tri Swim Practice 5/8

Welcome to the second practice in May. With open water season really close (no snow/ice=open water to train in) here is a practice focusing on longer repeats.

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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Valentines Day Practice

Enjoy your love for swimming with this descending Valentines Day set!   WU-4×100 Fr as 50 Swim/25 Kick/25 Fr on rest :20 **Keep the kick loose and relaxed, with the goal of staying tall on top of the water and maintaining your momentum off the wall**   Pre-set 4×75 Fr on rest :20-count strokes per…
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First Swim Practice of the New Year

Happy New Year! Here is a practice to kick off the year right- WU-300 Fr 4x {1×50 Kick/Swim by 25 {1×50 Drill/Swim by 25 {1×50 Fr full stroke, descend by round *All 50s are on rest :20 **Make sure the drill is purposeful, and the same each round Primary 2 rounds of the following- 3×100…
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Swim practice 12/13

Today’s practice brought to you by WINTER! Its finally here….. WU-200 Fr/200 Pull/100 Kick [500] 4×50 drill/swim by 25 (your choice of drill-make it worthwhile!) on rest :20 2×25 overkick Freestyle on rest :15 3×50 drill/swim by 25 on rest :20 2×25 overkick Freestyle on rest :15 2×50 drill/swim by 25 on rest :20 2×25…
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11/29 Tri Swim Practice

Multi-tier main set for today-first a little alternating speed work, followed by some pace work to finish up practice. Enjoy 🙂 WU-200 Fr 2 x {2×100 Fr on Rest :20 (lengthen out, finishing past your hips) { 3×50 Fr Kick/Swim by 25 on Rest :20 Primary (Part I) 3 rounds: 4×25 alt rest :10 and…
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Thanks-swimming practice

With Thanksgiving tomorrow, here is a practice to help you work that turkey off! WU-200 Fr 3 rounds of: 1×50 kick/Fr by 25 on rest :20 1×50 drill/Fr by 25 on rest :20 1×50 Fr on rest :20 **Keep the drill the same for all 3 rounds and make sure it is applicable to a…
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Math Blaster Practice

Today’s practice involves some clock work and math…always good to break a mental sweat as well as a physical one! WU-200 Fr 4×50 Kick/swim by 25 on rest :30 3×100 Fr as 75 build/5 seconds rest/25 uptempo on rest :20 Primary 500 Fr (400, get time + 100) on rest :20 400 Fr (300, get…
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Fast and Effective

Here is a practice focusing on swimming FAST on decreasing repeats…the goal for the primary is to hold the fastest possible pace for the entire round (ie don’t sprint the beginning only to gas out in the end). A good way to control your pacing is both by time and counting your strokes. Enjoy… WU-200 Fr/200…
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First November Practice!

With lots of candy to be eaten from Halloween, here is a practice to make you feel a little less guilty…. WU-300 as 100 Fr/50 pull x2 8×75 Fr on :20 rest as- 2-Freestyle breathing to your less comfortable side the middle 25 of each 75 2-Head up Freestyle watching your hand entry position the…
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