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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Category: General
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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Practice changing speeds
Here is a practice with a primary set that will force you to ‘change speeds’ not only throughout the set, but also throughout portions of each swim… WU-150 Fr/50 Kick x2 6×75 as 25 pull/50 Fr on rest :20 **slow down your tempo on the pull, and mimic the additional length even after dropping the…
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Broken Descends
WU-200 Fr 4 rounds of: 100 Fr on rest :20 50 kick on rest :30 **Kick may be either with or without a board** 12×25 Fr build the evens on rest :15 Primary (extended broken swim) x4 **The goal of this main set is to maintain the same ‘broken’ 250 time even as your rest…
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Useful and Doable Resolutions
Happy New Year! By now, we are a few days into 2018, and I know that there are many people out there (myself included) that are working towards their New Year’s resolutions. The start of the year is a great way to reset the mind, body, and soul. It is a breather that reminds us…
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