SOTW Kick Sets

WARMUP:   400 (or 10 minutes) on your own WARMUP SET: 4 rounds of the following (fins optional): 45 seconds … READ

SOTW Forward Starts

Instead of posting a complete practice, this week we post a set that can be part of a longer practice. … READ

SOTW Stations!

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 3 X 50 Each 50 starts with 6 vertical … READ

Head-Up Swimming

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 Three rounds: 30 seconds vertical sculling (try not to … READ

Strapless Paddles

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 300 Two rounds: 2 X 50 pull on 1:00; focus … READ

Two Legged Polar Bear

By Don Walsh Don is our longtime friend and creator of the Combat Sidestoke Course on GoSwim.tv.  Don has spent … READ

What Would I Do?

Rachel and I watched Icarus again the other night, and that combined with a conversation I had with a friend … READ

Up and Outs

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  200 4 X 50 choice Before each 50, do two … READ

Open Water Drafting

WARMUP:  400 on your own, sighting on every other length WARMUP SET:  200 Grab two or three swim buddies approximately … READ

Bilateral Breathing

WARMUP:  800 400 on your own, then… Four rounds: 1 X 75 freestyle   By 25, breathe Right, breathe Left, breathe … READ

Pick Your Distance

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200-300 4 kicks on 1:10 (can be 50s or 75s) … READ

Bootcamp!

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200 8 X 25 freestyle from a dive on 1:00; … READ

The Race

While visiting a team recently, the swimmers hit us up with many questions. One of the questions was about managing … READ

To Flip or NOT to Flip

Coaching and athletics always included “philosophical” ideals.  Avoiding pushing an athlete passed a functional or usable point before they’re ready … READ

Wild Ride 25s and 50s

This week’s set combines 25s and a few 50s for a very wild ride. Favorite workout for Barbara’s masters swimmers this week.