WU-4×100 alt Fr and pull on rest :30 2x {2×25 kick on rest :20 {2×25 choice drill on rest :20 {3×75 Fr descend 1-3 on rest :20 Primary (2 rounds) 100 Fr negative split on rest :15 4×25 Fr alternate 12.5 blast and long & controlled on rest :15 2×75 Fr on rest :15-strong 6…
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Tag: swim practice
Tri Swim Practice 8/22
With summer winding down and the days inevitably becoming shorter, here is a tri swim practice to brighten your spirits and sharpen your mind- WU-5×100 alternate Fr and Pull on rest :15 8×25 Fr on rest :30-odds are slow balance up off the wall, evens are uptempo (but still establishing that line each 25) Primary…
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Get in and go practice
Today’s tri swim practice is going to have a limited warmup, with the primary focusing on alternating moderate and fast swims on varying rest… WU-200 Fr 8×25 Fr as soft kick/fast kick by 25 on rest :20 **Be sure to emphasize the difference between the odd 25s with a soft kick, and even 25s with…
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Summer Tri Swim Practice 7/11
Today’s practice is intended to work on increasing speed while decreasing distance- WU-2×200 as 100 pull/100 Fr swim on rest :30 2×100 as 50 drill (choice)/50 Fr swim on rest :20 2×50 as 25 Kick/25 Free swim on rest :15 3x {1×50 slow, lengthen each stroke on rest :20 {1×50 as 25 lengthen/25 build 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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Efficiency by tracking stroke count and time
Today’s practice focuses on efficiency by tracking both stroke count and time in the primary set. WU-300 as 50 Fr/50 Kick/50 pull x2 Primary 100s efficiency challenge 3 sets of 3×100 Fr on rest :20 1-3: Count strokes, try and be within 1-2 strokes on each 100 4-6: Get time, try and be within 1-2…
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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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4 tips when looking for a swim team
During the Spring months each year, many upper level/pre-competitive swimmers who are a part of the Excel program begin to explore the option of joining a swim team for the summer months. Obviously, here at Excel we are HUGE advocates of children making that next step, should they choose (topic for another blog post 🙂…
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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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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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