Here is a practice focusing on swimming FAST on decreasing repeats…the goal for the primary is to hold the fastest possible pace for the entire round (ie don’t sprint the beginning only to gas out in the end). A good way to control your pacing is both by time and counting your strokes. Enjoy… WU-200 Fr/200…
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Come Swim with Excel Aquatics!
Why Winter Swim Lessons are Important
As Halloween comes to an end, we enter the colder and brisker month of November. Which means packing up all the outdoor toys, moving towards the cozy indoors, and watching the sun go down earlier and earlier. While all of this may sound sad and bittersweet, it’s all the more reason you should consider swimming…
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First November Practice!
With lots of candy to be eaten from Halloween, here is a practice to make you feel a little less guilty…. WU-300 as 100 Fr/50 pull x2 8×75 Fr on :20 rest as- 2-Freestyle breathing to your less comfortable side the middle 25 of each 75 2-Head up Freestyle watching your hand entry position the…
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Focused changes practice….
Another Wednesday practice working on focused changes…. WU-4×100 as 50 Fr/50 pull on rest :20 Preset-2 rounds of: 25 Kick on rest :30 50 Fr EZ on rest :20 25 Kick on rest :30 50 Fr moderate on rest :20 25 Kick on rest :30 50 Fr uptempo on rest :20 —————————————————- Primary (2 rounds)…
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What to bring to your first swim lesson!
So, you’ve decided to learn or train with Excel Aquatics, welcome to the family! If you’re new to the sport of swimming, you may not know what you need for your first session. That’s why I’m here, to help you out so that you can come into practice ready to swim. First off, of course,…
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KPS Practice
Here is a KPS (kick/pull/swim) practice to help break up the week! WU-400 Fr (every 4th 25 choice drill) Pre-set 3×100 as 75 build/25 uptempo on rest :30 Primary-for this set, the kick is working on keeping a small, steady kick; the pull is long, focusing on finishing past the hips and lengthening/relaxing each stroke;…
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Importance of Swimming
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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‘Long Sprint’ (aka Distance) inspired practice
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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First October Tri Swim Practice!
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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Tri Practice 9/27
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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