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, 9/27, 10/4,…
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Category: General
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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Get in and go practice
Today’s tri swim practice is going to have a limited warmup, with the primary focusing on alternating moderate and fast swims on varying rest… WU-200 Fr 8×25 Fr as soft kick/fast kick by 25 on rest :20 **Be sure to emphasize the difference between the odd 25s with a soft kick, and even 25s with…
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Practice 7/25-Rain or shine, we swim!
Even with questionable weather today, here is a triathlon swim practice to help get you through the day- WU-200 Fr 4×75 Fr on rest :20 as 25 drill/25 slow Fr/25 uptempo **Be sure to keep the focus of the drill your focus for the swimming 25s Primary-2 rounds 2×150 Fr on rest :30 (hold same…
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Practice 7/18-Build, stroke count, and FAST
WU-200 Fr-100 pull-100 kick 8×25 Fr on rest :15 alt 25 perfect stroke (slow and easy)/25 uptempo 50 Fr EZ on rest :30 6×25 Fr on rest :15 as 25 drill/25 perfect stroke/25 uptempo 50 Fr EZ 4×25 descend 1-4 Primary (2 rounds) [1700] 150 Fr pull on rest :20 (build by 50) 100 Fr…
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Summer Tri Swim Practice 7/11
Today’s practice is intended to work on increasing speed while decreasing distance- WU-2×200 as 100 pull/100 Fr swim on rest :30 2×100 as 50 drill (choice)/50 Fr swim on rest :20 2×50 as 25 Kick/25 Free swim on rest :15 3x {1×50 slow, lengthen each stroke on rest :20 {1×50 as 25 lengthen/25 build on…
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Excel Aquatics’ 4th of July Tri Swim Practice
Looking to beat the heat? Here is an Excel Aquatics’ original practice focusing on some mid summer SPEED! WU-200 Fr/100 Pull/100 Kick 3×100 Fr on rest :30 as 50 pull/50 swim (just drop buoy on turn at the 50) **Focus on maintaining tempo throughout the whole 100 6×25 on rest :20 as 12.5 kick/12.5 swim…
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