Here is a six-week guide to the Giles Smith Dryland course. You can see all of these exercises on the … READ

Most of us at GoSwim have coaching gigs.  For example, GoSwim co-founder Barbara Hummel coaches a masters team of about … READ

WARMUP:  400 WARMUP SET:  3 minutes 30 seconds vertical flutter kick 6 streamline jumps; focus on solid, two-footed pushoffs 30 … READ

WARMUP:  400 on your own WARMUP SET:  200 8 X 25 #1-4: Push off in streamline and hold streamline (with … READ

WARMUP:  400 on your own WARMUP SET:  200 4 X 50 freestyle #1 and #2:  Cycle through 3 strokes fingertip … READ

WARMUP:  400 on your own WARMUP SET: 200 8 X 25 with fins Swim these using “breaststroke arms” and dolphin … READ

WARMDOWN:  400 WARMUP SET: 200 Fins recommended! 8 X 25 on 15 seconds rest Odd 25s:  Dolphin Kick on Your … READ

WARMUP:  400 on your own WARMUP SET:  200+ 4 X 50 (25 kick of choice + 25 swim of choice) … READ

WARMUP:  400 on your own WARMUP SET:  200 4 X 50; each 50 is… 25 Fingertip-Drag Freestyle + 25 Backstroke … READ

WARMUP:  400 WARMUP SET:  200 4 X 50 freestyle; start by using minimal kick on first 50; add a bit … READ