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