Tri Swim 1/30

It’s cold outside, but about to even colder tomorrow. Here is a practice to help warm up your body and mind.

Efficiency by tracking stroke count and time

Today’s practice focuses on efficiency by tracking both stroke count and time in the primary set. WU-300 as 50 Fr/50 Kick/50 pull x2 Primary 100s efficiency challenge 3 sets of 3×100 Fr on rest :20 1-3: Count strokes, try and be within 1-2 strokes on each 100 4-6: Get time, try and be within 1-2…
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April 2018 Bellyflop!

    April 2018 Pre-Summer 2018 Learn to Swim Weekday Program Excel Aquatics’ Weekday Swim Lessons Program proudly launches in May of 2018. These lessons are provided after school hours, with each class being 30 minutes in length. Private (1:1), Semi-Private (2:1), and Small Group (3:1) options are available, with classes scheduled on a 5-6…
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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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Final (posted) practice of 2017

Here is a final posted practice to bring in the new year! WU-4×100 alt odds Fr, evens pull on rest :15 2x {3×50 pull, lower stroke count each 50 on rest :15 {4×25 Freestyle, soft kick/fast kick by 25 on rest :15 Primary 4×100 Fr on rest :20 as 1 fast, 3 long and relaxed…
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Tri Swim Practice 12/20

WU-3×100 Fr on rest :10 ———————————————————— 2 rounds of : 4×25 Fr as 12.5 underwater recovery/12.5 full Freestyle on rest :20 4×50 Fr pull on rest :20 **Focus on feeling the pressure from the catch on the fingertips down the forearm**   Primary 2 rounds of the following- 1×150 Fr at Red/mile pace on rest…
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12/6 Swim Practice

Another mid week practice for everyone looking to get a running start for 2018! WU-200 Fr/100 pull/100 Fr/50 pull Pre-set 2×75 as 25 kick/50 Fr on rest :20 4×25 Fr descend 1-4 through your kick on rest :15 2×50 as 25 kick/25 Fr on rest :20 4×25 (same as above) 2×25 Kick on rest :20…
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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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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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