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…
Read More
Category: General
June 2018 Monthly Belly Flop!
June 2018 July Tri Swim Drop in Dates Once again for the month of July, Excel will be offering a variety of morning and evening swim practices at the College of Saint Rose in Albany. These practices are of the Get FAST genre, and are registered for per class for $15 each. Morning…
Read More
Tri Swim Practice 6/20-alternating speed and control
Here is a triathlon swim practice for 6/20 focusing on alternating speed with controlled swims. WU-50 Fr-100 Fr-150 Fr-200 Fr on rest :20/:15/:10/- 8×50 on rest :30 alternating as odds-kick/swim and evens-drill/swim. Be sure to pick a drill that relates to you! 3×100 on rest :20 as 75 build/5 seconds rest/25 uptempo Primary 2x {25…
Read More
Tri Swim Practice 6/13
Today’s practice is fairly simple (a warm up then a primary set) with a little bit of everything. For the primary, the main focus is the 4x50s. The 100s as 75/25 are more of a ‘preset’ for the 50s and an opportunity to get your mental state in a place to optimize the 50s. The…
Read More
Build your distance and speed practice, 6/6
In today’s practice, we will be focusing on descending, while also increasing the repeat distances swum over the course of the primary set. Enjoy! WU-200 Fr/100 pull 4×100 Fr on rest :30-rotating drill; choose a drill that works best for our current needs, and swim each 100 as- 1st 100-75 Fr/25 drill 2nd-50 Fr/25 drill/25…
Read More
Taylor’s Summer Safety Tips!
After a dismal and never-ending winter, it appears that Mother Nature has decided to give us warm weather once more. With the bonus that the ending of school is right around the corner as well, the promises of relaxing by the pool and soaking up the sun is at our fingertips. While hanging by the…
Read More
Practice 5/30/18…alternating long/short with some drills
WU-400 Fr negative split 6×50 drill/swim by 25 on rest :20 2×200 Fr negative split on rest :30 12×25 Fr easy/medium/fast/drill by 25 on rest :15 **For the negative splits, only speed up the second half of each swim slightly. You should not be tired by the end of each negative split swim** Primary (2…
Read More
Open water swim season is here!
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…
Read More
Super pull practice 5/16
With wetsuit season coming, today’s practice is an emphasis on pulling, and learning to focus on tempo when looking to increase speeds and change gears. WU-4×100 Fr on rest :30; every 4th 25 build 4×50 Fr as 25 kick/25 swim on rest :20 4×25 descend 1-4 rest :15 4×50 Fr as 25 drill/25 swim on…
Read More
May 2018 Monthly Bellyflop!
May 2018 Excel families, With summer right around the corner, this is a very exciting time of year! We are very pleased to announce a great lineup of summer programs this year in order to accommodate a variety of schedules and needs, both during the week and on weekends. You will be able…
Read More