Looking to beat the heat? Here is an Excel Aquatics’ original practice focusing on some mid summer SPEED! WU-200 Fr/100 Pull/100 Kick 3×100 Fr on rest :30 as 50 pull/50 swim (just drop buoy on turn at the 50) **Focus on maintaining tempo throughout the whole 100 6×25 on rest :20 as 12.5 kick/12.5 swim…
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Tag: Freestyle drill
Rainy day swim practice 6/27
Another Wednesday, another practice. Here is one dedicated to the rainy weather for this week… WU-300 Fr 2x {6×25 alt drill/swim by 25 on rest :20 {3×50 as 12.5 drill (same as above)/37.5 Fr on rest :20 **You may change drills from round 1 to round 2** Primary 3×150 Pull, negative split by 75 on…
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Tri Swim Practice 6/20-alternating speed and control
Here is a triathlon swim practice for 6/20 focusing on alternating speed with controlled swims. WU-50 Fr-100 Fr-150 Fr-200 Fr on rest :20/:15/:10/- 8×50 on rest :30 alternating as odds-kick/swim and evens-drill/swim. Be sure to pick a drill that relates to you! 3×100 on rest :20 as 75 build/5 seconds rest/25 uptempo Primary 2x {25…
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Tri Swim Practice 6/13
Today’s practice is fairly simple (a warm up then a primary set) with a little bit of everything. For the primary, the main focus is the 4x50s. The 100s as 75/25 are more of a ‘preset’ for the 50s and an opportunity to get your mental state in a place to optimize the 50s. The…
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Practice 5/30/18…alternating long/short with some drills
WU-400 Fr negative split 6×50 drill/swim by 25 on rest :20 2×200 Fr negative split on rest :30 12×25 Fr easy/medium/fast/drill by 25 on rest :15 **For the negative splits, only speed up the second half of each swim slightly. You should not be tired by the end of each negative split swim** Primary (2…
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Building Blocks Practice 5/23
For today’s practice, enjoy a build up set, which is essentially a “forced” descend of a desired distance. WU-400 Fr 4×100 Fr on rest :20 as 1-25 uptempo/75 EZ 2-25 EZ/25 uptempo/50 EZ 3-50EZ/25 uptempo/25 EZ 4-75 EZ/25 uptempo 16×25 Fr on rest :15 descend 1-4 (x4) Primary (Building blocks to a 200) 6×200 Fr…
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Super pull practice 5/16
With wetsuit season coming, today’s practice is an emphasis on pulling, and learning to focus on tempo when looking to increase speeds and change gears. WU-4×100 Fr on rest :30; every 4th 25 build 4×50 Fr as 25 kick/25 swim on rest :20 4×25 descend 1-4 rest :15 4×50 Fr as 25 drill/25 swim on…
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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 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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