Swimming with Polar Bears Podcast (Coach Cliff Murray)

Northern Lights Swim Club's practice for the Sr Elite Comp girls team.   For full workout information either:

1. login to your Northern Lights Swim Club account and click on "Members".  Then click on "Attendance".  Select your practice.
2. visit www.nlscak.org and watch today's video.  The entire practice is at the end of the video.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

www.nlscak.coach

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

It's leg day, and we are doing the 9x100 on the 3:00 Kick Sprint!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Working our speed as we look ahead to the Dan Fawcett Memorial Long Course Invite.  Get signed up for the meet, and prepare with today's speed sets.

#nlscakpracticevideo #nlscak #nlscakwoot #lacticacid

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

It is getting close to race time at the Dan Fawcett Memorial Long Course meet.  #nlscak #nlscakpracticevideo #danfawcettmemorialmeet

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

After a strenuous week at the Dan Fawcett Memorial Swim Camp and Swim Meet with @anthonyervin and @theafish1 , today is a combination of recovery and a bit of MAX HR determination.  WE have a short discussion on the EN2 energy system.  #nlscakpracticevideo #nlscak #usaswimming #akswimming

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Today we are working the very limits of our aerobic capacity with VO2MAX training.  Through a combination of high effort and optimal rest, we will try to stay within our aerobic range.  This one will take some grit!  #vo2max #nlscak #nlscakpracticevideo #alaskaswimming #usaswimming

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With our 9x100 kick test set, we are going to dive into some lactate tolerance training.  It's all about the 9's today!  #nlscak #nlscakpracticevideo #usaswimming #lactatetolerance #alaskaswimming 

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It's a 2nd day of #vo2max this week.  We are working our legs today.  We have had some of our best training this summer this week!  Let's keep the momentum going!

#nlscak #nlscakpracticevideo #nlscakwoot #alaskaswimming @usaswimming @ak_swimming_athletes 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are solidly in the upper aerobic phase of our summer training.  This means some intense VO2 Max (EN3) sets with a smattering of SP1 (lactic acid producing) sets.  Today's morning practice has a 500 Free pace focus, while our afternoon practice has a collection of BPA (Best Possible Avg) kick and swim sets.  #nlscak #nlscakpracticevideo #usaswimming #vo2max #lacticacid  USA Swimming @ak_swimming_athletes Alaska Swimming News & Information 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

20 x 50 BPA Kick is front and center in today's VO2Max practice.  Combined with our Monday afternoon practice and lifting, we should be really feeling our legs.  The main set is preceded by a fartlek style set, in which we bounce back and forth between energy systems.  #usaswimming  @usaswimming  #alaskaswimming #nlscak #nlscakpracticevideo #vo2max #lacticacid #nlscakwoot @ak_swimming_athletes Alaska Swimming News & Information 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

nlscak.coach

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www.nlscak.coach for the today's practice video.  Today we will drop the volume down and increase out intensity.  First up is THE 40 x 25 set.  This is one of the most intense sets we do.  Later in the practice we have a single 400m Free for time, with counters, etc.  See you at the pool!  #nlscak #nlscakpodcast #nlscakwoot

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for the companion video to this podcast.  

Heading into Independence Day weekend with some hard core Lactic Acid work.  12x50Free on 3:00 and 12x25Stroke on 2:00.  Everything is dive start, and we have plenty of recovery built in.  Let's go for it!  #nlscakwoot #nlscak #nlscakpracticevideo  #lacticacid 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

On July 4th we will celebrate the birth of our nation. NLSC will be offering a "1776 Patriot Swim" practice for NLSC Youth Comp and NLATS. Service Pool, 10-11:30a, July 4th. Have a great weekend! #nlscak #nlscakpracticevideo #july4th #IndependenceDay #usaswimming #alaskaswimming

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for practice videos.  It's been a 4 day weekend, and during today's practices we will be threading the needle between aerobic maintenance and threshold work.  #nlscak #nlscakpracticevideo #vo2max #aerobicmaintenance #usaswimming #alaskaswimming

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for practice videos! Time for some speed work!  #nlscak #nlscakpracticevideo #usaswimming #alaskaswimming #lacticacid 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for practice videos.  We are doing a 2nd day of lactic work.  We have a series of small sets designed to get you producing lactic acid.  This is gonna be intense, but the training effect will be awesome.  #nlscak #nlscakpracticevideo #usaswimming #alaskaswimming #lacticacid 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Watch our practice videos at www.nlscak.coach.   We are nearly the peak performance stage of our preparations, but we still have some lactic acid to produce.  We are specifically working our legs today...both practices.  The legs feed the bear.  #nlscak #nlscakpracticevideo #usaswimming #alaskaswimming #thelegsfeedthebear

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

See practice videos at www.nlscak.coach .  This is the biggest challenge in lactic acid training...200's all out!  This is wrapping up the max lactic acid production phase of our training this cycle.  On to peak preparation from here!  #nlscak #nlscakpracticevideo #usaswimming #alaskaswimming #lacticacid 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Watch our practice videos at www.nlscak.coach.  It is time to taper...sort of.  Before we get into a full taper, we need to check our yardage volume and do some aerobic maintenance.  Today's practice provides just that.  #nlscak #nlscakpracticevideo #usaswimming

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for daily practice videos

This is going to be a great day!

At the posting of this video, TeamUnify is undergoing scheduled maintenance, so I can’t write my workout, or do my entries.  Thank goodness the entry submission deadline has been extended…thank you meet management! 

Is this a sign?  I am inspired to do a NOVA practice.  This is a bit of an ADVENTURE THURSDAY, but with a twist.  

"Adventure Thursday"s involve a fair amount of non-traditional…in AND out of pool work.  For sure swimming is involved, but there can be dry-land, standing broad-jumps into the pool, vertical and stationary kicking, slam balls…you name it.  It is aerobic AND explosive in nature…very rigorous.  A typical bout is between 30 and 60 minutes.

What is the twist?  The incorporation of high speed work will be sporadically interspersed throughout the duration of the bout.

After our NOVA “set” we will do some recovery swimming and get ready for our dietician visit!  

This is going to be  FUN!!!

See you at the pool. #seeyouatthepool #nlscak #nlscakpracticevideos #usaswimming #alaskaswimming #worldaquatics #novapractice

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We had a great NOVA practice on Thursday!  Check out the video for the 13th of July for the NOVA practice.

For Friday’s practice we are going to try to ride a bit of the energy from the previous practice to send us into the weekend with some momentum.

The focus will be on quality sprints…interspersed throughout practice, along with some aerobic maintenance work.  This is how we are going to spend our last week preparing for summer champs next weekend.  We will work on quality speed while maintaining our fitness level.

Enjoy the practice, and then have a nice relaxing weekend.

See you at the pool.
#nlscak #nlscakpracticevideo #usaswimming #worldaquatics 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

It is meet prep time, also known as TAPER TIME!!!  This week is about management energy with a gradual reduction in volume as we head into the championship meet.  This doesn't mean that we stop working hard, but it does mean we will spend more time on our rest and focussing on quality.  Keep track of sleep, hydration, and nutrition as we head into our competition at the end of the week.

#nlscak #nlscakpracticevideo #usaswimming #worldaquatics #championshipswimming #woot

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Our taper is going to be "less" of the same.  As we move forward, our attention to things like turns, starts, and sprint medley will seem to garner a greater percentage of the overall practice.  The goal is to target our actual race day requirements. 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Visit www.nlscak.coach for additional practice videos. We are still paring away much of the volume of the practice, but making sure to leave enough intensity to keep us primed and ready to race this weekend. Again, this is just less of the same. 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

It's almost time to race!  Today's practice is personal.  You choose your pre-meet warm-up, speed components, and areas of technique on which to focus. 

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are on the final countdown to high school season!  Practices begin on August 2nd.  Let's be prepared by working our aerobic base and kick!  

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Working our mid to upper aerobic range AND our kick in this practice.  Getting ready for HS season which begins next week!  

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

With HS season around the corner we are warming up with the HS order of events (individual events only).  We have some sprint medley early on, and then "Speed Potion #9" as our main set.  Included in the practice some aerobic maintenance backstroke and a flutter/dolphin kick set to keep our legs in the groove.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

This week marks the start of a new season.  For our high school age swimmers and exciting 13 week season is about to begin.  For our younger club swimmers, we are preparing for the Alaska IMX Challenge and the IMX Games.  It's a fun time of the year!  ​

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

This is the last day before high school swimming begins in Alaska.  Our practice today will see an even split between Aerobic maintenance, Speedwork, and kicking.  After this practice, it will be August 21st before we offer our morning practices to our high school swimmers.  I hope all of our swimmers enjoy their high school season!

For our Silver swimmers we will working toward our fall season IMX meets.  We have an aerobic backstroke set, along with a couple of 400IM’s.  The IM’s will be race strategy training, with my advice for the best way for performing a 400IM…by negative splitting, or building, each stroke.

See you at the pool!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

With an eye toward having strong legs at the finish of a 500 Free, we will be swimming a couple of BOSS 500's.  A BOSS 500, put simply is a broken 500.  The first 350 is a fast (90% or more of max effort) freestyle swim.  At the 350, stop and quickly put on a pair of training fins.  Immediately commence a SPRINT 150 flutter kick.  We will do this twice through with plenty of recovery time in between.

Why is it called a BOSS 500?  That is a story for another day.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

For the Silver group we are getting some good middle distance free and butterfly work in today.  We have a BOSS 500 then a BOSS 200.  Fly work includes some "simulated" 200 Fly's and some technique work with fins on.  We wrap things up with some 300's Back/Breast.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have 3 specific areas of technique on which we will be focussing.  Six kicks per cycle is important for our backstroke, to keep it balanced and smooth.  Back to Breast crossover turn transitions are .3 seconds faster than a typical open turn.  Scull practice is important for all of our strokes, but especially breaststroke.  As we move through the workout, we will highlight these various areas and try to stay mentally focussed.​

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Today is a leg centric day.  After our warm-up we will work on a mid-distance kick set at efforts at or near VO2Max levels.  After a short recovery we go straight into THE 40x25 set.  This is a USRPT style set designed to take our legs to the limit.

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I will be in Seward at a Coaching Clinic with Gregg Troy, Abbie Fish, Coleman Hodges, Sol D'Amico, and more.  NLSC's very own Coach Ben will be substituting, and we are going to be tapping into his experience for some Free and Back technique work.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Coming off an invigorating Coaching Clinic in Seward with the likes of @theafish1 and Gregg Troy. It was really great to learn new things AND be reminded of old things. Today's practice leans into the freestyle technique discussed at the clinic...enjoy!

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Today we are continuing on with our Free technique work by focussing on our breakout efficiency.  We have a host of other items as well, including a breath control set, and an aerobic backstroke build set.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are going to be dong some meet prep work for the State Fair Invite, in Palmer, on Saturday.  We are sticking to our aerobic base work, but we will include a few dive start sprints, race pace turns, and technique work into the practice.  Looking forward to the only USA Swimming meet held in the Mat-Su!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today's practice will be comprised of our early season offerings.  We will be working on Freestyle technique, a bit of fast kicking, and a discussion of our season expectations.  This is an important discussion because it helps us tether our efforts together.  We have to work together if we are going to optimize our season ending performances.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

This practice is brought to you by Swim Alaska Virtual.  Visit www.swimalaskavirtual.com today.

Today's practice has us working on swim freestyle and backstroke.  We will get warmed up with some free and sprint medley and then move on to some backstroke technique work, a commit set, and then some aerobic backstroke.

We will be spending some of today's practice discussing the importance of setting goals.  Goal worksheets will be sent home and a discussion of setting proper goals will be had.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

This practice brought to you by Swim Alaska Virtual.  Visit www.swimalaskavirtual.com today and get the motivation and SWAG you need to swim this fall!

Today's practice is about creating a massive aerobic base for our fall season.  Intensity will be low, while we bring our volume up.  We have 9x500, rotating a 500 Free, 500 Kick w/fins, and a 500 Back.  Effort will be just above warm-up pace.

My plan is be a technique sniper.  When I see something, the plan is to get that information to you quickly, make an adjustment, and then get back to the practice with technique at the forefront of our minds.

#nlscak #nlscakpracticevideo #aerobic  @usaswimming  

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It's back to School time in Anchorage!

This practice video is brought to you by www.swimalaskavirtual.com

Today's practice has an IM focused beginning, a Cross-Over turn middle, and then a kick focused ending.  It's the first day of school, so we will finish up practice with some fun relays!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are reinforcing the technique work we started with our Freestyle and Backstroke, but we are introducing some short axis work today.  Specifically we will be working on some Breaststroke technique work, along with some dolphin kick work streamline on our backs.

Be sure to check out our sponsor at www.swimalaskavirtual.com today!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are bringing more breaststroke into the practices this week.  We are going to spend time working on our distance per stroke in breaststroke today, as well as continue working on our Crossover turns for our back to breast transitions.  Starting to introduce more butterfly work this week, but we are starting with our legs.

Visit www.swimalaskavirtual.com to support learn to swim programs throughout Alaska.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are working several facets of our breaststroke.  In warm-up we will focus on turns and body position.  Toward the middle of practice we will work on breaststroke drill work before heading out on an aerobic Breast/Free set.  Toward the end we will focus on back-to-breast transitions and maybe even some starts.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Coach Ryan will be leaving us for the lower 48 next week.  Today we are celebrating his time with us with some fun and games and time with Coach Ryan.

#coachryanrocks #nlscak 

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Nothing too intense for today, but plenty of volume.  Maybe not as fun as Coach Ryan day, but definitely a requisite for fast swimming.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today's practice is going to touch on the strokes that we have been working this month...Back, Breaststroke, and Free.  That said, we are going to get some Fly work in today.  With a focus on core control, we will have our first true Fly set of the season.  Stay focused on Technique.

We have the audio version of this practice listed everywhere you get your podcasts!  Check out our practice podcasts today!

www.swimalaskavirtual.com

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today's practice works a bit of every stroke.  We spend a good portion of the practice with a focus on turns and getting the time correct.  We are also working our legs with both dolphin and flutter kick sets.

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Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

With a long 5 day weekend looming, we are going to poor on a little yardage for this practice.  We are hitting all strokes, but we are definitely leaning into our middle distance free and aerobic kicking.

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Join swim expert Cliff Murray as he lists his 5 Greatest Swim Sets.  Admittedly this list is subjective, so share your favorites in the comments!

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We had a long 5 day weekend.  Time to shake out the cobwebs and see how our aerobic base is holding up.  While we are at it, let's check in on some speed and technique work.

Coach Cliff, of Northern Lights Swim Club, is located in Anchorage, AK.  Cliff has over 30 years of competitive swim coaching experience.  Join Cliff for his daily swim practice videos.

www.swimalaskavirtual.com

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Our main set will be 7x75's race pace. Should be fun...and lactic acidy!

Watch on YouTube at https://youtu.be/zT5TMvSeSO8

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

The first half of practice is about getting some some intense kicking in.  After that we transition to open turns and short axis stroke work.

Coach Cliff, of Northern Lights Swim Club, is located in Anchorage, AK.  Cliff has over 30 years of competitive swim coaching experience.  Join Cliff for his daily swim practice videos.

www.swimalaskavirtual.com

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Today's practice touches on aerobic maintenance but also has us shifting into some more intense/challenging interval training. 

www.swimalaskavirtual.com

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We will be spending time working crossovers, and IM's in general today.  Look for some intensity at the end!

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BOSS 500's are back!  Time to get gritty and tough.  This is going to hurt a little.

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If you aren't feeling some lactic acid at the end of this practice...you ain't doin' it right!

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Seriously, when will we stop doing these 3 things to our swimmers?

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We are coming of a major lactic acid practice on Saturday.  This practice will feature some aerobic maintenance AND some USRPT training!

Coach Cliff, of Northern Lights Swim Club, is located in Anchorage, AK.  Cliff has over 30 years of competitive swim coaching experience.  Join Cliff for his daily swim practice videos.

Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

If you are wondering how to swim the 400 IM or the 500 Free, this is the video to watch!

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We are coming off our first meet of the season and it is time to address some technique "issue" that showed up during the competition.  We will spend this week working on each stroke.  Today is Backstroke, and we will be working to clean up anything that showed up at the meet.

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This is day 2 of technique week (following our first meet of the season).  Today is breaststroke day, and we will be focussed on distance per kick, distance per stroke, and overall breaststroke technique.

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Today we will be focusing on various aspects of butterfly technique.

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It's Freestyle technique day and we are going to be working on our breathing mechanics, kick, and exits off the wall.  Oh, and a little straight arm recovery freestyle as well!

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After a week of light yardage, but intense technique work, it is time for some aerobic maintenance.  Let's work our IM's!

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Coming off a technique week with an Aerobic Base week.  Plenty of yardage, but reduced intensity.

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Your legs are going to feel this one!

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Go ahead, get short with me!

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Getting in some base yardage, but doing it thoughtfully.

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The final day of this aerobic microcycle!

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It's time for our VO2Max microcycle!

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Short Axis Focus and Legs 

https://youtu.be/6ZhmVzGG1_o

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Working kick, Free, Breast, Fly.

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Leave it in the pool!

https://youtu.be/ceYTEWJRKCQ

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Swim Workout - VO2Max - Kick Set

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When I was a kid, these were the things I would do at practice...that weren't practice!

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With a meet at the end of the week we are preparing with speed work and meet prep work.

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High efficiency breakouts are key for maintaining speeds off starts and turns.

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Let's take a deep breath before our meet this weekend.

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Preparing for a strong finish in the 500 Free.

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Let's talk about our training plans for the remainder of the season.

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Post meet, keeping it light and relaxed.

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Working distance per stroke and timing on Breaststroke.  Working timing and recovery technique on Fly.

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Free and back today with a focus on keeping our stroke connected through our core.

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Remember, the legs feed the bear!

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A melange of aerobic work, along with some start and turn work!

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Let's get strong in our 200's of stroke!

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Intense kicking in our Free and Back!  #swimming #swimcoach #nlscak 

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 #swimming #swimcoach #nlscak

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A two part series of preparation for our upcoming IM Xtreme meets.  #swimming #swimcoach #nlscak 

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Breaststroke, 500 Free, and 400 IM today!

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Working our IM's, Kick, and turns today! #swimming #swimcoach #nlscak

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After nearly 40 inches of snow...we are back at it!  

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Doing a little aerobic maintenance and turn work today...fast turns that is!

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