Swim Practice 4/4

Here is a triathlon swim practice emphasizing building (ie starting a single swim slower and getting faster throughout to the finish). The point of the primary set is to force the builds in order to encourage energy conservation at the start of any swim….enjoy 🙂 WU-200 Fr/100 Kick/150 Fr/50 Kick (500 total) 16×25 Fr on…
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Swim Practice 3/28-Distance and Pacing

Jumping into Spring, here is a bit more of a ‘distance’ set to prepare everyone for those soon to be longer lake swims….. WU-50 Fr on rest :20; 100 Fr on rest :15, 150 Fr on rest :10, 200 Fr 2 rounds of: {6×25 drill on rest :20 {100 Fr perfect stroke on rest :30…
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Definitions in Swimming (sets)

For today’s practice, you will be doing a bit of alternating between build, descend, and uptempo swimming. Building in swimming occurs within the same distance (ie a single 200), where you start off at comfortable pace, and get faster as the swim continues. Descending occurs over a set of repeats (ie 4x50s ) where each…
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Lucky number 3 swim practice

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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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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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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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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