This week begins the 2018 open water swim season here in the Capital Region. This Thursday, 5/31, the Bethlehem Tri Club will be having their first open water swim session of the year at Warner’s Lake, and one week from today, June 5th, the Capital District Tri Club will be having their first open water training…
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Tag: Tri Swim
Building Blocks Practice 5/23
For today’s practice, enjoy a build up set, which is essentially a “forced” descend of a desired distance. WU-400 Fr 4×100 Fr on rest :20 as 1-25 uptempo/75 EZ 2-25 EZ/25 uptempo/50 EZ 3-50EZ/25 uptempo/25 EZ 4-75 EZ/25 uptempo 16×25 Fr on rest :15 descend 1-4 (x4) Primary (Building blocks to a 200) 6×200 Fr…
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Tri Swim Practice 5/2
On this BEAUTIFUL Wednesday, here is a swim practice to help you push through the rest of the week! WU-50Fr/25 Kick/100 Fr/25 Kick/150 Fr/25 Kick/200 Fr/25 Kick Primary 100 Fr on rest :20+ 25 Fr (count strokes) uptempo on rest :10 100 Fr on rest :20+ 2×25 Fr (count strokes) uptempo on rest :10 100 Fr…
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Tri Swim Practice 4/25
On this rainy Spring day, here is a tri swim practice to bring a little bit of sunshine into your training- WU-4×100 Fr on rest :20 **Build the last 25 of each 100 to a strong 6 beat kick** Primary 2×175 as 100 long/75 build on rest :20 4×50 on rest :30 as 1-25 Fast/25…
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Swim Practice 4/11-Elevator Set
Today’s main set is known as an elevator set-similar to a ladder, you start at one end of a pattern and work your way through, but here you will go back to the top floor four times, changing how far down you go each time… WU-150 Fr/100 Kick/ 50 Fr Primary 200 as 100 pull/100…
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Lucky number 3 swim practice
For the third week in a row, we have a snowy Wednesday coinciding with our swim practice….using this as our inspiration, we have decided to embrace this ‘third’ week by making the number ‘3’ the theme of our practice. Enjoy! WU-300 Fr 3×100 Fr as 25 kick/50 single arm freestyle/25 full stroke on rest :30…
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The (almost) snow day practice
On this (almost) blizzard day, here is a practice to get moving begin thinking more about open water swimming! Per our major theme this winter, the goal of this practice is to control your speed, particularly with your legs. Kicking is/has developed into a must in the sport of swimming, regardless of the distance, BUT…
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Snow Day Practice
Here is a snow day practice to keep yourself going! WU-3×100 Fr on rest :15 2 rounds of- 6×25 Fr on rest :20 as right arm only, left arm only, full freestyle x2 3×50 Fr on rest :20 descend 1-3 **For the single arm, try and balance your body using your core more than just…
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