January 2018 Happy New Year! We would like to wish everyone part of the Excel programs a very Happy New Year! We are very excited about 2018, as we have some new programs and locations in the works….stay tuned to future Monthly Belly Flop Newsletters and social media announcements for more information! Winter…
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Category: General
Swim Practice for 1/10
In competitive swimming, the principle of descending is used quite often as a tool to teach swimmers how to control their speed, and get faster (ie drop/descend time) on a group of repeats within a set. Particularly for longer sets, it is very tempting to go faster earlier in a swim because you feel ‘good’,…
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First Swim Practice of the New Year
Happy New Year! Here is a practice to kick off the year right- WU-300 Fr 4x {1×50 Kick/Swim by 25 {1×50 Drill/Swim by 25 {1×50 Fr full stroke, descend by round *All 50s are on rest :20 **Make sure the drill is purposeful, and the same each round Primary 2 rounds of the following- 3×100…
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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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Holiday Gift Ideas for Swimmers
As we near the end of the year, we find ourselves at the holiday season. Now, if you are anything like myself, you are fantastic at procrastinating and scrambling to find a last-minute gift for someone in your life. Well, from one procrastinator to another, here is a list of gift ideas for the swimmer…
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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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Swim practice 12/13
Today’s practice brought to you by WINTER! Its finally here….. WU-200 Fr/200 Pull/100 Kick [500] 4×50 drill/swim by 25 (your choice of drill-make it worthwhile!) on rest :20 2×25 overkick Freestyle on rest :15 3×50 drill/swim by 25 on rest :20 2×25 overkick Freestyle on rest :15 2×50 drill/swim by 25 on rest :20 2×25…
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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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11/29 Tri Swim Practice
Multi-tier main set for today-first a little alternating speed work, followed by some pace work to finish up practice. Enjoy 🙂 WU-200 Fr 2 x {2×100 Fr on Rest :20 (lengthen out, finishing past your hips) { 3×50 Fr Kick/Swim by 25 on Rest :20 Primary (Part I) 3 rounds: 4×25 alt rest :10 and…
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Careers in Swimming
Have you ever thought about using swimming as a part of your future career? Do you find so much passion and intrigue in the sport that you wish you could continue further than just lessons or competitive training? Consider a career in the water. There are so many different choices you could do! There’s the…
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