Category: General

Here at Excel, we strive to do our best to teach people of all ages the basics of swimming.  Whether it be for children, adults, triathletes, and even those looking to swim more competitively.  Swimming is an incredibly versatile skill that everyone should take advantage of learning. Along with being one of the best exercises…
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In honor of Coach Dave Salo at USC, here is a variation of one of his ‘Long Spring’ practices! WU 50/100/150/200 on rest :30/:20/:10/- Pre-set (rest :20 after each swim) 50 pull + 2×25 Fr** 50 pull + 2×50 Fr** 50 pull + 2×100 Fr** **Focus on making the second swim faster than the first….this…
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This is the time of year that swim meets are beginning to get underway, and pre-season for swimming transitions to season. Here is a practice to help that transition 🙂 WU-3×100 Fr on :20 rest 2 rounds of: 4×50 as 25 catchup freestyle/25 whole stroke on rest :15 100 pull on rest :15 **Focus on…
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WU-300 as 100 Fr/50 kick x2 Pre-set **For this set, take 15 seconds rest after each swim. The goal is to figure out how to lower your stroke count for the first two rounds based on efficiency, and increase stroke count the last round by increasing tempo and effort level** 25 fr (count strokes) 25…
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With the start of our new Tri swim cycle, here is our first weekly practice to help encourage more swimming outside of Excel practices….enjoy! WU-4×100 Fr on rest :20 (1st 25 of each 100 is kick with both hands out front) 3 rounds of: 2×50 Fr pull on rest :15 (finishing past hips) 100 Fr…
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Here is another swim practice for those still training for triathlons coming up over the next couple of weeks… WU-100 fr/100 kick ( no board)/100 free Primary 300 pull on rest :30 (descend by 100) 3x (2×100 @ mile pace on rest :20 + 50 fr ez on rest :30) Rest 1:00 200 pull on…
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With the conclusion of our Summer 2017 Tri swim training, we will be posting some practices for our swimmers to follow in order to continue their improvements leading up to their September/October races. Here is a practice focusing on pace work…..if you do not know what your mile/red pace is, this is the anaerobic threshold…
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With Summer soon winding down, and our Fall sessions quickly approaching, Excel is excited to announce the schedule for our September/October tri swim training! Tentative Fall FREE Clinic: 9/14 from 6:30pm-7:30pm Registration open on 8/15 by emailing info@goswimexcel.com. Limited slots available! Tentative Fall Technical Training Sessions Sundays 8:30am-9:30am: 9/24, 10/1, 10/8, 10/15, 10/22, 10/29 Fee 6…
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One of the most common misconceptions in open water swimming is that in order to properly train for the open water, you MUST BE in open water. However, there is substantial evidence to the contrary, in that it can be more effective to train for the open water indoors, or at least in a competitive…
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April 2017 Summer 2017 Weekday Summer Lessons Since 2012, Excel Aquatics has taught hundreds of children swimming lessons throughout the Capitol Region. This Summer, Excel will be offering our weekday Fast Track morning lessons at The College of St. Rose in Albany. With small class sizes and expert instruction, there is no better way for…
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