Excel Aquatics Belly Flop Newsletter June 27th, 2023 Swim Studio Update! Construction is well underway for our upcoming Colonie swim studio, with…
Welcome to the second practice in May. With open water season really close (no snow/ice=open water to train in) here…
Another Wednesday, another practice. Here is one dedicated to the rainy weather for this week... WU-300 Fr 2x {6x25 alt…
Enjoy your love for swimming with this descending Valentines Day set! WU-4x100 Fr as 50 Swim/25 Kick/25 Fr on…
Happy New Year! Here is a practice to kick off the year right- WU-300 Fr 4x {1x50 Kick/Swim by 25…
Today's practice brought to you by WINTER! Its finally here..... WU-200 Fr/200 Pull/100 Kick [500] 4x50 drill/swim by 25 (your…
Multi-tier main set for today-first a little alternating speed work, followed by some pace work to finish up practice. Enjoy…
With Thanksgiving tomorrow, here is a practice to help you work that turkey off! WU-200 Fr 3 rounds of: 1x50…
Today's practice involves some clock work and math...always good to break a mental sweat as well as a physical one!…
Here is a practice focusing on swimming FAST on decreasing repeats...the goal for the primary is to hold the fastest…