The abridged version: swim one hour, rest three, swim one hour, rest three,… We were a four-person team, one woman and three men, expecting to finish in twelve to sixteen hours. The long drama: It’s now 12:30am Saturday morning, I’m swimming the 15th hour of our relay, and I know I’m close. Kate yells from […]

Want to bring new energy to your laps? Recently, I’ve been using these sets: Note: You do an exercise after every 50 following the warm-up. Warm-up: 5×50 freestyle, easy arms, fast narrow kick Core Activation: 5×50 freestyle, focused on contracting my abdominals throughout. While swimming, I want to feel the stretch ACROSS my body, through […]

Body Position At Extension There are a number of ways to enter the water and then set up for the next pull. A swimmer may or may not fully extend their arm, and body rotation will vary greatly. The KEY POINT  is that every great swimmer moves to the position that creates the least frontal […]

Here are five warm-ups, main sets, and cool downs to get you through the winter break. I’ve tried to include a lot of variety, but also several freestyle-based choices. Mix and match from day to day. Please send me an email if you have questions about how to modify sets or if you’d like to […]