Swimming Blog - Excel Aquatics Albany NY Capital Region Swim Lessons

Here is a swim practice to help get you through the week…. WU-300 as 50 Fr/25 Drill x 4 8×75 on rest :20 as- 1-2: Freestyle breathing every 3 strokes 3-4: 25 Fr/25 eyes up Fr/25 Fr (middle 25, watch your catch and the direction of your fingertips) 5-6: 25 Kick/50 Fr 7-8: Build each…
Read More

Jan 9 2019

Tri Swim Practice 1/9

Here is a practice blending an emphasis of pull, kick, and full stroke at varying speeds and intensities…. WU-175 Fr/25 Kick/125 Fr/25 Kick/75 Fr/25 Kick/25 Fr/25 Kick **The kick may be either either one arm or both arms leading** 6×25 Fr on rest :20 as 1-Freestyle with a soft kick 2-Freestyle with a moderate kick…
Read More

Jan 2 2019April 8, 2020

January 2nd Swim Practice

Happy New Year! Let’s kick off the new year the right way with a solid, simple, and effective tri swim practice… WU-200 Fr/200 Kick/swim by 25/200 Pull/Swim by 50 Pre-set 2x: 2×75 Fr as 25 drill/50 swim on rest :20 3×50 Fr descend 1-3 on rest :20 **As you speed up, but sure to focus…
Read More

Dec 26 2018

Final Swim Practice of 2018

Well swimmers we’ve made it…..here is the final Excel swim practice for 2018. Enjoy! WU-400 Fr-every 4th 25 your choice drill Primary 200 Fr (get time) + 50 EZ on rest :20 150 Fr (get time) + 50 EZ on rest :20 100 Fr (get time) + 50 EZ on rest :20 50 Fr (get…
Read More

Dec 19 2018December 20, 2018

Swim Practice 12/19-active rest and fast pace

Our second to last swim practice of the year! A very brief warm up and fast primary makes for a different challenge in terms of structure and focus WU-400 swim as 150 Fr/50 drill x 2 Primary 3x [150 Fr + 50 EZ on rest :30] **Descend the 150s 1-3. Use the section of the…
Read More