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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Category: General
March 2018 Bellyflop!
*|MC_PREVIEW_TEXT|* March 2018 Tentative Pre-Summer 2018 Learn to Swim Schedule **Please note that the below information is subject to change prior to registration opening. For the most up to date schedule info, please visit our website at www.goswimexcel.com** Sunnyview Wellness Center in Schenectady Saturdays: 4/21, 4/28, 5/5, 5/19, 6/2, 6/9 Sundays:4/22, 4/29, 5/6, 5/20,…
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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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Swim, Kick, Pull Practice for 2/28
For today we have a practice incorporating some swimming, kicking, and pulling throughout, along with some descend work. Enjoy! WU-50 pull/100 Fr/150 pull/200 Fr 4×50 Kick progression as 1-50 kick 2-37.5 kick/12.5 Fr 3-25 kick/25 Fr 4-12.5 kick-37.5 Fr Primary [1950] 3×125 Fr descend 1-3 as 75 pull/50 Fr on rest :20 9×25 Fr on…
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Ocean Animals
Ever think about how you could learn how to swim just by observing animals in their natural habitat? Well if you can’t make time for a swim lesson, I suggest visiting some aquatic friends either in person, or watching videos of them online. Many animals, though not all, are born with the instinctive reflex of…
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Swim Practice 2/21
WU-3×100 Fr on rest :15 6×50 Fr on rest :20 as odds-25 Right arm only/25 Left arm only; evens whole stroke Freestyle 12×25 Fr as 1 kick/3 swim on rest :15 **For this warmup, focus on the legs, and what they are doing to help you balance. For the 3x100s at an easy, relaxed pace,…
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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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February 2018 Bellyflop!
February 2018 Spring 2018 Learn to Swim Schedule Excel’s Spring 2018 Children’s Learn to Swim Program is only a couple of weeks away! Here is the schedule for both of our locations- Sunnyview Wellness Center in Schenectady Saturdays: 2/24, 3/3, 3/10, 3/17, 3/24, 4/7 Sundays: 2/25, 3/4, 3/11, 3/18, 3/25, 4/8 * Classes held…
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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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Swim Practice January 31st-Controllable Progress
Many times in the sport of swimming, it is very easy to get overwhelmed when focusing too much on times and looking past the other avenues of improvement that are within your control on a daily basis. By looking at each practice one at a time, and setting small goals within, improvement can become much…
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