Swimming with Polar Bears Podcast

Swimcast No. 362 | The 25's Set | USRPT

Wed, 16 Oct 2024 11:00:00 -0800

https://youtu.be/u9Ruy9redv8

Our original USRPT set is back! #swimming #vo2max #speedwork #kicking

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

Swimcast No 361 | VO2Max | Mid-Distance | High Intensity Kicking

Tue, 15 Oct 2024 12:00:00 -0800

https://youtu.be/6rwbHJt1bCg

It is a VO2 Max themed week! Check out the mid-distance tango and the intense kicking! #swimming #vo2max #middledistance #kicking

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

Swimcast No 360 | Aerobic Maintenance | Sprint Endurance | Breaststroke Power

Wed, 09 Oct 2024 11:00:00 -0800

https://youtu.be/uue0shvzzC4

More aerobic maintenance today, however we do have a more anaerobic threshold set today. Toward the end of practice we do some breaststroke, first some paddled power swims, followed by some 25's sprint breaststroke kick. #swimming #enduranceswimming #breaststroke #aerobicmaintenance #aerobicswimming

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

Swimcast No 359 | Aerobic Maintenance | Sprint Kick

Tue, 08 Oct 2024 10:00:00 -0800

https://youtu.be/STK0vHx2B1I

We are in an aerobic maintenance phase of our training cycle, so we do have a relatively large volume, however we have a recurring sprint kick set as part of our practice, so there is some spiked intensity. #swimming #aerobicmaintenance #aerobicswimming #sprintkick

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

Swimcast No. 358 | Aerobic Maintenance | DK's SLOB | Vertical Kick

Mon, 07 Oct 2024 11:00:00 -0800

https://youtu.be/5GOz7BI0Q3A

We are in the Aerobic Maintenance phase of our current training cycle, so be prepared for a "moving Monday". We have Dolphin Kick on our back streamlined as well as some vertical kicking today. #swimming #aerobicmaintenance #aerobicswimming #verticalkick

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

Swimcast No. 357 | Aerobic Maintenance | DK's SLOB | UDK's w/ Bungee

Sun, 06 Oct 2024 10:00:00 -0800

https://youtu.be/fNxFCBTEn2I

Although it seems early, some of our local HS programs have begun their taper for Regions and State. We will supplement that taper with some aerobic maintenance and a bit of speed. #swimming #bungeeswimming #aerobicmaintenance #aerobicswimming

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

Swimcast No 356 | Pete & Repeat | Turn Time | Short Axis

Thu, 03 Oct 2024 09:00:00 -0800

https://youtu.be/p0jkOcct49I

A lot of the same themes as #355. Check it out. #swimming #technique #repeat

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

Swimcast No 355 | Short Axis Technique | Turn Time | Fly Tempo

Wed, 02 Oct 2024 13:00:00 -0800

https://youtu.be/UbmGdNjUOgY

Transitioning over to some short axis technique work. Today we will be looking a Breaststroke a lot. We want to find our most efficient body position in our stroke. #swimming #swimmingtechnique #shortaxis #breaststroke

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

Swimcast No. 354 | Long Axis Techniqu | Turn Time | Rest & Recovery

Tue, 01 Oct 2024 14:00:00 -0800

https://youtu.be/NruYsKhw8ec

Today is more recovery and technique work. We just completed our first competition of the season, so we are going to spend some time working on our "problem" areas. Turns and Long Axis technique will be today foci. #swimming #swimmingtechnique #turns

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

Swimcast No. 353 | Post Meet Technique | Turn Time | Do The Work

Mon, 30 Sep 2024 16:00:00 -0800

https://youtu.be/euRYipt43v4

We are coming off our first meet of the 2024-25 season. Really nice results, but we need to address some technique and turn issues. #dothework #swimming #swimmeet #technique #turns

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

Swimcast No 351 | Spirit Week - Jean Day | Pre-Meet Prep

Thu, 26 Sep 2024 09:00:00 -0800

https://youtu.be/vEMt5fW6RNg

It is Spirit Week as we head into our first meet of the season this weekend. Today is Jeans Day! We will be working on our race specific strokes with an eye on top end speed. We have some Turn Time today as well as our Max Tempo Fly set. #swimmeetprep #swimmeet #swimming #speedwork

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

Swimcast No. 350 | Spirit Week - Floaty Day | Silver & Bronze | VO2Max

Wed, 25 Sep 2024 10:00:00 -0800

https://youtu.be/9gB3MYhgETw

It's Wednesday of Spirit Week, and that means Floaty Wednesday! We are getting prepared for our first meet of the season this weekend. The Silver group has a BOSS 500 as well as some 200 Pace work. The Bronze group is working backstroke finishes among other things. #spiritweek #swimming #vo2max

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

Swimcast No. 349 | Twin Day | Swim Meet Prep | Bronze & Silver | Legs, Legs, Legs

Tue, 24 Sep 2024 10:00:00 -0800

https://youtu.be/r-MfdbfKR3E

Today is Twin Day for Spirit Week! We are headed into the first meet of the season..it is time to race! Today we will be working on our legs! #swimming #swimmeetprep #vo2max #legday #legsworkout

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

Swimcast No. 348 | Swim Meet Cometh | Gold, Silver, and Bronze | Intermittent Speed

Mon, 23 Sep 2024 11:00:00 -0800

https://youtu.be/3bYanCyVEU8

It is a bit of a "moving Monday" with a swim meet coming up on Saturday. We are working some aerobic maintenance in all training groups with an eye toward racing this weekend. #swimming #swimmeet #aerobicmaintenance #intermittentsprinting

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

Swimcast No. 347 | Antisocial & Breakneck

Thu, 19 Sep 2024 10:00:00 -0800

https://youtu.be/Ib06yvW_reM

It has been a nice week of training, and with no practice tomorrow (due to a HS meet) we will be hitting it fast and strong today! We have a set working on Breaststroke hand speed, and another (Breakneck) that encourages top end sprint speed in our Freestyle. #sprintrevolution #lacticacid #swimming #swimcoach #polarbear

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

Swimcast No. 346 | Finish Your Races with Speed & Guts

Wed, 18 Sep 2024 13:00:00 -0800

https://youtu.be/AIhAOvm34Og

Remember to register for the Fall Equinox Dual meet! Today's practice focuses on finishing our stroke races with speed and guts! #speedwork #swimming #sprintrevolution

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

Swimcast #345 | Fall Equinox Invite | Descending Times | UDK's

Tue, 17 Sep 2024 12:00:00 -0800

https://youtu.be/ERqMj-AGOc4

First, we have a quick reminder to sign up for the Fall Equinox Invite, coming up on the 28th with the deadline to register the 21st. Today we are working on our Underwater Dolphin Kicking (UDK's) and we will be working on speed play by descending within our main sets. #swimming #swimcoach #enduranceswimming #speedwork

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

Swimcast No. 344 | Fall Equinox Invite | Free w/ Snorkel & Fins | Short Axis

Mon, 16 Sep 2024 10:00:00 -0800

https://youtu.be/OtsVH3-MGIA

Remember to register for the Fall Equinox Invite, we have some sprint kick sandwiched by some Free with Snorkel and fins. The last part of practice has some short axis work with technique work and sprint kick on our Breaststroke. #swimming #swimtechnique #breaststroke #sprintkick

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

Swimcast No, 343 | Antisocial Swim | Propeller Fly | Core Buster

Sun, 15 Sep 2024 07:00:00 -0800

https://youtu.be/JwT5FMNQPXI

Monday morning practice for the Gold group. We have a nice long relaxing 1500 free with fins and snorkels (paddles optional), then we have an aerobic maintenance backstroke set that is blended with fly sprints with propellers. Finally we are going to work our core with dolphin kick on our backs and dolphin kick bungee sprints. #aerobicswimming #bungeeswimming #propellerswimming #sprintrevolution #udk #antisocial #corestrength

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

Swimcast No. 342 | Swimposium Saturday | Swim Clinic | Parent Education

Fri, 13 Sep 2024 14:00:00 -0800

https://youtu.be/q7BiC9Qd2VQ

Check out this primer for tomorrow's NLSC Swimposium. There is a small clinic for the swimmers, while the parents have a season and club familiarization session. This is a really great kick-off for the 2024-25 season. #swimclinic #swimposium #parenteducation #seasonkickoff

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

Swimcast No. 341 Upcoming Swimposium | Aerobic Stroke Work | Paddles

Thu, 12 Sep 2024 15:00:00 -0800

https://youtu.be/XfpjkFeV4mw

Today we are reminding everyone that there is no Friday practice, but we do have a Swimposium practice on Saturday from 8:30-10a with breakfast afterward. This practice has some body position work, aerobic choice work, and some fast paddle swimming. #swimming #aerobicswimming #swimpaddles

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

Swimcast No. 340 | Summer Trip in 2025 | Intense Intervals with Propellers

Wed, 11 Sep 2024 13:00:00 -0800

https://youtu.be/Q_US7R-3ADU

We are announcing our plans to attend the 77th Annual Keo Nakama Invitational next summer in Oahu, Hawaii! Today's practice features some streamline work as well as a interval set with some intense sprinting...some with propellers. #swimming #sprintrevolution #swimmingpropellers #fastswimming

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

Swimcast No. 339 | Quick Question about Muscular Polar Bears | Recovery Day

Tue, 10 Sep 2024 12:00:00 -0800

https://youtu.be/kMn5wzdd2sk

Let me know your thoughts about the AI generated polar bear mascots. Are they too muscular? Today is a recovery day...YEAH! #recoveryday #swimming #swimcoach #aerobicmaintenance #aerobicswimming

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

Swimcast No 338 | Speed Play | Aerobic Kicking | Dive Start Sprints

Mon, 09 Sep 2024 15:00:00 -0800

https://youtu.be/7SOIZVULGFI

A recap of our Gold morning practice, then the game plan for this afternoon's Silver practice. Looking at some speed play in a set of 100's, an aerobic maintenance kick set, and finally some dive start sprints. #aerobicmaintenance #aerobic #swimpractice #divestartsprints

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

Swimcast No 337 | UDK's | Front End Speed | Sprint Endurance | Sneak Peek

Fri, 06 Sep 2024 13:00:00 -0800

https://youtu.be/xTLHTYRQ-JY

Today we are spending time working our underwater dolphin kicks (UDK's), as well as some sprint endurance with some front end speed work. We also have a sneak peek into tomorrow morning's practice. #sneakpeek #swimming #udk #frontendspeed #sprintendurance

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

Swimcast No. 336 | Breastroke Technique | Breath Control | Aerobic Kicking

Thu, 05 Sep 2024 13:00:00 -0800

https://youtu.be/Vjb9eXOQaCk

Taking a little bit of recovery in today's practice. Still working some sprint kick as well as some Breaststroke Technique and Speed. #kicking #swimming #aerobickicking #breaststroke #swimmingtechnique

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

Swimcast No 335 | BOSS 500's | Core Connectivity

Wed, 04 Sep 2024 13:00:00 -0800

https://youtu.be/7Ge_Q-4ZfKM

We have some recurring BOSS 500's (a specific broken swim). Lots of attention paid to our core and it's affect on our efficiency. #swimming #vo2max #kicking #coreconnectivity

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

Swimcast No. 334 | Mid-Distance VO2 Max | Max Tempo Fly | Dive Start UDK's

Tue, 03 Sep 2024 13:00:00 -0800

https://youtu.be/ZIvtZS7Wq4g

Welcome back from Labor Day Weekend! Today we are doing some work on our kick at and off the wall. Then we have some Butterfly hip tempo work, as well as a middle distance VO2 Max style free set. Our sprint oriented main set is dive start sprints from the block with a focus on our Underwater Dolphin Kicks (UDKs). #vo2max #swimming #udk #butterflytechnique

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

Swimcast No. 333 | Underwater Dolphin Kick | Front End Speed | Back End Speed

Thu, 29 Aug 2024 14:00:00 -0800

Today's practice is putting some focus on our Front End Speed, specifically our underwater dolphin kicks. We will put some additional focus on bringing home some fast swims as well. #vo2max #swimpractice #udk #kicking

https://youtu.be/lUdFwPzMCPU

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

Swimcast #332 | VO2 Max Free | BOSS 500

Wed, 28 Aug 2024 12:00:00 -0800

Today we have a lot of VO2Max work. Most of our work will be Free today, including the BOSS 500. We do have some 25's stroke sprint and some butterfly sprint technique today as well. #vo2max #boss #butterfly #butterflytechnique

https://youtu.be/aaGBERV6dlI

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

Swimcast No 331 | Silver Sprint Evolution | Gold Group : the Season After HS Season

Tue, 27 Aug 2024 15:00:00 -0800

Two items on today's swimcast. First up is our silver practice. We have some fun sprint revolution work today! Propellers and short bungees will be used, and we have a "Legs feed the Bear" kind of kick set. The second part of the video is for our Gold swimmers. What will our season after HS season look like? This video will give you some answers. #swimcoach #seasonplan #sprintevolution #sprintrevolution

https://youtu.be/otCh57zut-0

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

Swimcast No. 330 | Moving Monday | Kachow | Badadalala

Mon, 26 Aug 2024 13:00:00 -0800

Today is a #movingmonday where we are targeting the aerobic maintenance portion of our training. #aerobicmaintenance #aerobicswimming #swimcast

https://youtu.be/OoUnD2ysmZo

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

Swimcast No. 329 | Saturday Practice | Drag/Resistance Training | Post HS Meet Debrief

Fri, 23 Aug 2024 15:00:00 -0800

This is our first Saturday morning practice of the season! Our silver group will work almost exclusively on drag and resistance training with swim propellers and bungees. Our Gold group practice will focus debriefing and recovering from the HS meets the evening before. We may include some of the same drag and resistance training as the Silver group. #resistancetraining #swimtraining

https://youtu.be/xQGdd95j3JE

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

Swimcast No. 328 | Leftovers | The 7's | UDK's

Thu, 22 Aug 2024 14:00:00 -0800

We have some leftover sets, from earlier this week, that we did not get to. We will do the 7's in more of a lactic form, and then we will work on our underwater dolphin kicks (UDK's). Starts and relays toward the end. #lacticacid #swimming #udk #leftovers

https://youtu.be/oS1AhAvVnA4

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

Swimcast No. 327 | Backstroke Turns | Sprint Kick | VO2Max Freestyle

Wed, 21 Aug 2024 15:00:00 -0800

We are continuing our work on our backstroke turns. We are going to follow up yesterday's aerobic kick set with a sprint kick set today. Our final set will be a VO2Max set of 100's freestyle. #vo2max #swimming #sprintkick #backstroke

https://youtu.be/BYc1tTO7A5Y

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

Swimcast No. 326 | Backstroke Turns | Aerobic Kicking | Breaststroke Bodyline

Tue, 20 Aug 2024 16:00:00 -0800

Today we are going to finish the work on backstroke turns that we began yesterday. We have an aerobic kick set and some breaststroke bodyline work. #swimcoach #swimtechnique #swimmingturns

https://youtu.be/15aO5u75rJ4

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

Swimcast No. 325 | Dolphin Kick SLOB | BPA Free | Backstroke Turns

Mon, 19 Aug 2024 15:00:00 -0800

We are going to start off with some dolphin kick, but then we transition into long axis work. #vo2max #kicking #backstroke

https://youtu.be/DMrcWiscnkQ

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

Swimcast No. 324 | VO2 Max Kick | Aerobic Maintenance | Breaststroke Turns

Thu, 15 Aug 2024 15:00:00 -0800

We have a recurring VO2 Max Kick set. We will work on Breast turns, heart rate discovery, and some aerobic maintenance. #swimcoach #vo2max #aerobicmaintenance

https://youtu.be/Q-QINb7trEw

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

Swimcast No 323 | Sprint Fly | Breaststroke Technique | Sprint Kick | Swim Practice

Wed, 14 Aug 2024 16:00:00 -0800

We have two sprint sets today. First we have some sprint kick, then toward the end of practice we have a sprint fly set. Today we also work on our breaststroke turn technique. #swimcoach #swimpractice #sprintkick #sprintswim #breaststroke

https://youtu.be/CcVlPTU2ZqE

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

Swimcast No 322 | Fly Fast Hips | Breaststroke Turns | Aerobic Maintenance | Swim Coach

Tue, 13 Aug 2024 16:00:00 -0800

Working on generating power from our hips in fly, great turns in our breaststroke, and aerobic maintenance for our free. #swimcoach #aerobicmaintenance #breaststroke #butterflytechnique

https://youtu.be/0hwPpDcBYOY

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

Swimcast No 321 | Season Planning | IMX Preparation | Aerobic Base | Swim Coach

Mon, 12 Aug 2024 12:00:00 -0800

We are getting ready for the IMX/Aerobic preparation portion of our season. Today we have an aerobic kick set, some breaststroke technique and aerobic swimming, and we conclude with some butterfly! #swimcoach #swimming #aerobicswimming #aerobic

https://youtu.be/BJ4g7fOvj-s

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

Swimcast #319 | Aerobic Sorting | Stroke Check | Breath Control Bobs | Silver Group Relays

Wed, 07 Aug 2024 13:00:00 -0800

We have a new schedule and our group composition is changing. Today we will be getting our Silver group settled into appropriate lanes for training. #sortinghat #swimcoach #swimcast #aerobicswimming #breathcontrol #relays

https://youtu.be/hqQygkw6v9w

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

Summer Practice No 54 | VO2Max & Sprint Kick | Maximum Tempo Underwater Dolphin Kick

Sun, 04 Aug 2024 17:00:00 -0800

Two Gold practices and a Silver practice. We have VO2Max and Sprint Kicks in the morning Gold practice and Silver Practice. Our Gold afternoon practice will buckets and bungees and sprint UDK's #vo2max #sprintkick #bucketswimming #bungeeswimming

https://youtu.be/YDWZg8p4usk

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

Summer Practice No. 52 | Buckets and Bungees | MAX TEMPO | Power and Speed | Swim Practice

Thu, 01 Aug 2024 12:00:00 -0800

For this afternoon, we are looking at a few sprint 100's as well as some UDK Breakout Sprints. For tomorrow we are working on Bucket Swimming and Bungee sprints. Time to build power! #swimming #swimcoach #bucketswimming #bungeeswimming #power

https://youtu.be/rXt8ZIocOwU

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

Summer Practice No. 51 | VO2Max Kick | Dive Start Sprints w/ Fins | Lactic 50's | Adventure Set!

Wed, 31 Jul 2024 12:00:00 -0800

Four practices on tap. First up is this morning's Gold practice, then Gold's PM practice. We also have this evening's practice for the Silver group and tomorrow morning's Gold practice. These practices feature a wide variety of training including VO2Max Kicking, Dive Start Sprints with fins, some Lactic 50's, and an Adventure Set! #swimming #swimcoach #vo2max #lacticacid #adventureset

https://youtu.be/2KWHv2WsJ0I

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

Summer Practice No. 50 | Swim Propeller? | Swim Practice | Swim Coach

Tue, 30 Jul 2024 11:00:00 -0800

Two workouts today. For the Gold swimmers we have some intense kicking and the exploration of the Swim Propeller from @insidewithBH and his Sprint Revolution : https://www.bretthawke.com/ For our Silver swimmers, we will be focussing on intense sprint kicking, as we combine our practice with our Bronze group for the last Splash n Dash of the summer. Sprint Revolution Propeller can be seen and purchased at Brett Hawke's website https://www.bretthawke.com/

https://youtu.be/aq4_WTOWhlY

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

Summer Practice No. 49 | Sprints & High School Prep | Swim Team Practice | Bungee Sprints

Mon, 29 Jul 2024 12:00:00 -0800

We have two Gold practices and one Silver Practice today. It is the speedy time of the season. High School swimmers are doing some speedwork with the upcoming HS season in mind. Our Silver swimmers have the State Fair Invite and/or Zones. We are hitting free, stroke, and kick speedwork today! #bungeeswimming #swimming #speedwork

https://youtu.be/u1zkBbxFJOs

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

Summer Practice No. 44 | A tribute to Coach Ben Kitchen

Fri, 19 Jul 2024 01:00:00 -0800

Summer Practice No. 44 | A tribute to Coach Ben Kitchen

#swimcoach

https://youtu.be/fxAWr4XorLo

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

Summer Practice No. 43 | Variety | Swim Team Practice | Swim Workout | Swim Coach Cliff

Thu, 18 Jul 2024 13:00:00 -0800

Today's practice has a wide variety of strokes...something for everone! #variety #swimpractice #swimmingcoach #swimming #swimteam

https://youtu.be/N1Kg2rJol5k

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

Summer Practice No. 42 | The Answer to Life, the Universe, & Everything | FAST FREE | Swim Workout

Wed, 17 Jul 2024 11:00:00 -0800

We have a progression of 100's of Free. Each set of hundreds increases in intensity. FAST FREE is the Answer! #theanswer #swimming #swimcoach #swimteam #swimworkout

https://youtu.be/4LaV7jAwDnI

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

Summer Practice No. 41 | Kicking it With Bronze | Sprint Kicking | Swim Team Practice | Swim Workout

Tue, 16 Jul 2024 11:00:00 -0800

It's a combined practice with our Bronze group. Focus is on sprint kicking and fast leg tempo. #sprintkick #swimmingcoach #swimming

https://youtu.be/9kG0KybL2iw

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

Summer Practice No. 40 | Sprint Fly Body Tempo | Swim Team Practice | Swimming Workout

Mon, 15 Jul 2024 10:00:00 -0800

Working the speed of our core through our sprint butterfly. We also have an intense lactic acid Freestyle set. #swimmingcoach #swimmingcoach #butterfly #bodytempo

https://youtu.be/5LZ8S6x1eTM

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

Summer Practice No. 39 | The IM 5's and Breast | Swim Team Practice | Swim Workout

Fri, 12 Jul 2024 06:00:00 -0800

The IM 5's and Breast. Sprint IMs to start with, then we will do some Breaststroke technique work, followed by Breaststroke speed. We will wrap up with Breath Control. #swimming #lacticacid #individualmedley #breaststroke

https://youtu.be/v9078ccO1PE

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

Summer Practice No. 38 | Thunder Thighs | Swim Team Practice | Swim Workout

Thu, 11 Jul 2024 14:00:00 -0800

Thunder Thighs! That's right, we will be giving our legs the business in today's practice. Let's Kick It! #thunder #thighs #kickit #swimming #swimcoach

https://youtu.be/5YF0TLP5B8Y

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

Summer Practice No. 37

Wed, 10 Jul 2024 14:00:00 -0800

Kick, Pull, Swim - Sprints!!! Working on kick tempo in our fly and back, and hand speed in our breaststroke. Intense sprinting for the mainset!

#swimming #sprints #lacticacid

https://youtu.be/HPbAnttPYT0

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

Summer Practice No. 36 | Race Phase Training : 500 Free | Sprint Butterfly | Swim Coach Cliff

Tue, 09 Jul 2024 14:00:00 -0800

Race Phase Training : 500 Free. Spending time working on the various phases of the 500 Free. Bringing our 500's home like Gold Medalist Bobby Finke! #swimming #racephasetraining #500free

https://youtu.be/gguqHdNNaDU

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

Summer Practice No. 35 | Swim Coach Cliff | Swim Workout | Swimming Podcast

Mon, 08 Jul 2024 13:00:00 -0800

After a long weekend celebrating our Nation's birthday, it is time for some VO2Max work, and some sprint kicking! #vo2max #swimming #sprintkick

https://youtu.be/Sd9gzxSCBhk

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

Summer Practice No. 34

Wed, 03 Jul 2024 14:00:00 -0800

Today we have some Broken 400 IM and Under H2O's. We are working on some serious intensity throughout practice! #swimming #swimcoach #lacticacid

https://youtu.be/fxD0ccelvhk

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

Summer Practice No. 33

Tue, 02 Jul 2024 11:00:00 -0800

Working some lactic kicking with our Bronze and Silver groups today! Kickin' it New School! #swimming #kicking #lacticacid #thelegsfeedthebear

https://youtu.be/b1yWM3vF0DM

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

Summer Practice No. 32

Mon, 01 Jul 2024 12:00:00 -0800

Pump Up the Jam!!! with some intense #vo2max 300 Free's!
https://youtu.be/4xJ3e1EOy3U

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

Summer Practice No. 31

Thu, 27 Jun 2024 12:00:00 -0800

Lactic Acid Threshold work...both stroke and freestyle!

#swimming #lacticacid #thresholdswimming

https://youtu.be/8SQjR6OKXno

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

Summer Practice No. 30.

Wed, 26 Jun 2024 14:00:00 -0800

We start with some speedwork in our IM, Free, and Kick. Then we move on to some short axis work. #swimming #swimcoach #swimcast #speedwork

https://youtu.be/u_NW4cMlEBw

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

Summer Practice No. 29

Tue, 25 Jun 2024 11:00:00 -0800

Workout our underwater kicking and breakouts. Consistency is key!

#underwaterkicking #breakout #swimming

https://youtu.be/SiMFOufn5eQ

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

Summer Practice No. 28

Mon, 24 Jun 2024 15:00:00 -0800

Working our volume and improving our aerobic threshold! #swimming #thresholdswimming #vo2max

https://youtu.be/l5lHk4J4p3Y

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

World Record Inspired!! Summer Practice No. 27

Thu, 20 Jun 2024 06:00:00 -0800

Summer Practice No. 27Inspired by Regan Smith's 100 Backstroke World Record! Work your hand speed!

#worldrecord #swimming #olympictrials2024

https://youtu.be/qZKf8E1NcoI

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

Summer Practice No. 26

Wed, 19 Jun 2024 06:00:00 -0800

Summer Practice No. 26

We discuss how sports introduce us to elation and disappointment....in other words, sports prepare us for life. Our practice has some VO2Max and Speed oriented breaststroke and freestyle. Specifically, we are working our tempos!!!

#agonyofdefeat #swimming #olympictrials #vo2max

https://youtu.be/8QKI0JpjsfE

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

Summer Practice No. 25

Tue, 18 Jun 2024 06:00:00 -0800

T-20 Inspired by Olympic Trials!

#aerobicthreshold #aerobicswimming #distanceswimming #olympictrialsswimming #olympictrials2024

https://youtu.be/XBcszJrMLLE

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

Summer Practice No. 24 - Olympic Trials Inspired!

Mon, 17 Jun 2024 06:00:00 -0800

#worldrecord #butterfly #olympictrials #gretchenwalsh @WorldAquatics

https://youtu.be/JPPX98FkCik

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

Summer Practice No. 23

Thu, 13 Jun 2024 11:00:00 -0800

The Mini-9's and Fly Technique

#butterfly #swimming #lacticacid #sprint

https://youtu.be/eefn_oVf-_M

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

Summer Practice #22

Wed, 12 Jun 2024 11:00:00 -0800

Ultra Short Race Pace Training (USRPT) combined with a bit of Lactic Acid Training.

#usrptswimming #lacticacidtraining #nlscak #compswimming

https://youtu.be/xG0GE5t4bSQ

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

Summer Practice No. 21

Tue, 11 Jun 2024 10:00:00 -0800

Threshold Free & Aerobic Kick

#thresholdswimming #aerobic #kicking #swimming #swimcast

https://youtu.be/In3fcsUWboQ

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

Summer Practice #20

Mon, 10 Jun 2024 15:00:00 -0800

Turns and Threshold Free

#aerobicswimming #kick #thresholdfreestyle #nlscak

https://youtu.be/DSmVg1vj5Sw

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

Summer Practice #19

Thu, 06 Jun 2024 12:00:00 -0800

Lactic Acid...get Jiggy with it!

#lacticacid #swimming #liquiddeathmainset @LiquidDeath

https://youtu.be/ZqDgJqjBC3A

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

Summer Practice No. 18

Wed, 05 Jun 2024 12:00:00 -0800

Let's talk hydration! Afterwards, we will work on short axis. Breaststroke turns and Butterfly hips!

#butterfly #breaststroke #swimming #hydrateordie #liquiddeathmainset @liquiddeath

https://youtu.be/ldt4-x2TWGQ

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

Summer Practice No. 17

Tue, 04 Jun 2024 11:00:00 -0800

Aerobic Kicking and Backstroke for today's practice

#aerobicswimming #aerobickicking #nlscak #liquiddeathmainset @LiquidDeath
https://youtu.be/xIHNxTElh-0

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

Summer Practice #16

Mon, 03 Jun 2024 12:00:00 -0800

The Legs Feed the Bear! Incorporatiing a lot of intense kicking into today's practice. #kicking #swimming #liquiddeathmainset #nlscak @LiquidDeath

https://youtu.be/LaQ8iivdRlI

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

Summer Practice #14

Thu, 30 May 2024 10:00:00 -0800

Today we an intense Free set sprint Kick and a low rest interval on our Free repeats. After that, we will be working on Breaststroke technique and power. #vo2max #swimming #liquiddeath #liquiddeathmainset @liquiddeath

https://youtu.be/KnWfYUJfEQ8

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

Lucky Summer Practice #13

Wed, 29 May 2024 12:00:00 -0800

We have a timed 20 minute swim today (T-20). We will find our aerobic threshold by going as far as possible in 20 minutes! #swimming #aerobicthreshold #liquiddeath @liquiddeath

https://youtu.be/UvIVXBnBosI

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

Summer Practice #12

Tue, 28 May 2024 11:00:00 -0800

Summer Practice 12

VO2Max Kick Set, then Aerobic Base training for the remainder of practice.

#vo2max #kicking #aerobicswimming @liquiddeath

https://youtu.be/A2tisFF8CCk

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

Summer Practice #11

Thu, 23 May 2024 10:00:00 -0800

Today we are working short axis with two VO2Max style sets. One is Breaststroke with paddles. The 2nd is a BPA kick set. Let's work these as we head into the Memorial Day weekend.

@liquiddeath2793 #liquiddeathmainset #breaststroke #swimming #vo2max

https://youtu.be/aorjouEgzPA

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

Summer Practice #10

Wed, 22 May 2024 10:00:00 -0800

Butterfly Liquid Death Main Set. Working on crossover turns, and then into a butterfly main set. After that, let's celebrate the last day of school!

#liquiddeathmainset #crossoverturns #swimming @liquiddeath

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

Summer Practice #9

Tue, 21 May 2024 12:00:00 -0800

Short Axis and Buckets today. Breaststroke technique followed by some bucket dolphin kicking and fly sprints!

#shortaxis #swimming #nlscak #breaststroke #butterfly #bucketswimming @liquiddeath

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

Summer Practice #8

Fri, 17 May 2024 12:00:00 -0800

Working backstroke turns today! Make sure your final stroke into the turn is propulsive, and that you use your core to initiate the somersault!

#aerobicswimming #backstroke #swimmingtechnique @liquiddeath

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

Summer Practice #7

Wed, 15 May 2024 13:00:00 -0800

Backstroke Technique & Aerobic Kicking

Working crossover turns, regular turns, and a nice long kick set!

#aerobickicking #backstroke #swimmingtechique @liquiddeath

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

Summer Practice #6

Mon, 13 May 2024 12:00:00 -0800

Backstroke and Crossover Turns

#swimming #backstroke #crossoverturn #aerobickicking @liquiddeath

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

Summer Practice #5

Fri, 10 May 2024 13:00:00 -0800

Let's work on feeling the water. Sensitization drills to highten your feel!

#swimming #feelthewater #liquiddeathmainset @liquiddeath

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

Let it Snow! Summer Season Practice #4

Thu, 09 May 2024 11:00:00 -0800

Working our our freestyle turn technique today...despite the snow outside!

#letitsnow #freestyleturns #fastturns #liquiddeathmainset @liquiddeath

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

Summer Season - Practice #3

Wed, 08 May 2024 13:00:00 -0800

We will be working on the amplitude and frequency of our flutter kick. Today we have a @liquiddeath mainset of 3x300 kick.

#kickset #liquiddeathmainset #nlscak #swimming

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

Summer Season - Practice #2

Tue, 07 May 2024 14:00:00 -0800

Working our Freestyle technique and working applying our force effectively. More aerobic kicking!

#swimming #aerobicconditioning #nlscak @LiquidDeath

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

Summer Season - Practice #1

Mon, 06 May 2024 14:00:00 -0800

Technique, Kicking, and Mitochondria.

#swimmingtechnique #swimkick #mitochondria @liquiddeath

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

Technique Time w/ Liquid Death Main Set

Thu, 02 May 2024 14:00:00 -0800

Introducing the inaugural "Liquid Death Main Set"! It's a technique oriented day with a specific focus on Freestyle. We will also be working turns, breath control, and some crossover turns.

The Liquid Death Main Set is 4x250 FAST Kick with fins on the 4:30

#swimming #liquiddeath #liquiddeathmainset @liquiddeath2793 @usaswimming @WorldAquatics

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

Taper Time Day 3

Wed, 24 Apr 2024 15:00:00 -0800

No written workout today. We discuss the importance of doing the correct number of dive start sprints...don't over do it.

#swimmingtaper #swimming @liquiddeath #nlscak

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

Taper Time Day 2

Tue, 23 Apr 2024 14:00:00 -0800

Shooting from the hip today. Recommendations on pre-meet warm-up, sleep and nutrition.

#swimmingtaper #taper #nlscak #killyourthirst @liquiddeath

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

Taper Time Day 1

Mon, 22 Apr 2024 13:00:00 -0800

Finals days before Alaska Swimming State Champs

#championshipprep #taper #swimming

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

I.M. Lactic

Fri, 19 Apr 2024 13:00:00 -0800

We are hitting the lactic acid hard with 5x100 on the 7!

#lacticacid #swimming #nlscak

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

Aerobic Recovery

Thu, 18 Apr 2024 12:00:00 -0800

We have some Sprint Medley interspersed through a mostly aerobic recovery day.

#aerobicswimming #aerobicrecovery #swimming #nlscak

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

Dropping Lactic Acid

Wed, 17 Apr 2024 14:00:00 -0800

Lactic acid set of Free, and a VO2Max set of kicking

#lacticacid #swimming #vo2max

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

Massive Recovery and Back Turns

Tue, 16 Apr 2024 13:00:00 -0800

Mostly aerobic recovery as we come off our USRPT day. Fast back turns too!

#recoveryswimming #swimming #backstroketurns

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

Ultra Short Race Pace Training

Mon, 15 Apr 2024 13:00:00 -0800

Working our maximum kick speed with our USRPT training.

#usrpttraining #usrptswimming #swimming #nlscak

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

Sprint, Kick, & Turns

Fri, 12 Apr 2024 13:00:00 -0800

Working some sprints, legs, and turns today, in preparation for our Spring Intrasquad meet. Our last chance to qualify for ASSC at the end of the month.

#meetprep #championshipprep #swimming #nlscak

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

Count Down

Thu, 11 Apr 2024 13:00:00 -0800

We have two weeks until ASSC, and we are counting down with sets alternating between aerobic maintenance and some speed work.

#countdown #swimming #championshipprep

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

Open Minded

Wed, 10 Apr 2024 14:00:00 -0800

We have our season ending championship starting in about 2 weeks. We are going to see what work needs to be done and then go!

#swimming #championshipprep #nlscak

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

500's for Everyone!

Fri, 05 Apr 2024 14:00:00 -0800

500's for warm-up, BOSS 500's, 500 for cool down.

#swimming #distance #vo2max #500free

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

Kick Finishing Move

Thu, 04 Apr 2024 13:00:00 -0800

Several training items today, that said we have a set working our legs into our finish...FINISH IT!

#swimming #sprintkick #finishingmove

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

Aerobic Monster

Tue, 02 Apr 2024 13:00:00 -0800

Aerobic Volume delivered via long axis and kicking sets.

#aerobicmaintenance #swimming #freestyle #backstroke #kicking

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

BOSS Fly, Let's Go!

Mon, 01 Apr 2024 10:00:00 -0800

Just rip it, like a band-aid.

#swimming #fly #aerobic #middistance

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

Same BS, Different Practice

Mon, 01 Apr 2024 10:00:00 -0800

Check out this fun set with a 5's theme. Intense, but fun!

#bsswimming #bs #vo2max #sprintswimming

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

Fast Hands

Thu, 28 Mar 2024 14:00:00 -0800

Using paddles (and fins) to help us work on increasing our tempo!

#swimming #tempowork #paddles

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

Fly Body Tempo

Wed, 27 Mar 2024 10:00:00 -0800

The tempo of our core determines the efficacy of our kick and stroke tempo!

#swimming #butterflyswimming #bodytempo

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

I'm Baaack....& Fly

Tue, 26 Mar 2024 12:00:00 -0800

Primarily working on aerobic maintenance backstroke and kick today. We have time for sprint backstroke turns and some sprint fly with fins.

#aerobicmaintenance #backstroke #butterfly #swimming

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

Amnesia 300's. Forget It!

Wed, 20 Mar 2024 12:00:00 -0800

Fast 300's with a 100 IM at the end. Hit it and Forget it!

#vo2max #swimming #amnesia

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

BPA Kick and VO2Max Finishes

Tue, 19 Mar 2024 13:00:00 -0800

Our main set is designed to help us finish our 200's stroke STRONG! We are also doing a BPA (Best Possible Average) Kick set. Should be fun!

#vo2max #bestpossibleaverage #kickhard #beststroke #liquiddeathmountainwater

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

Word Famous "25's Set" USRPT

Mon, 18 Mar 2024 12:00:00 -0800

A light warm-up before we dive into the USRPT with "The 25's Set". The rest of the practice is recovery based.

#sprintkick #sprintswimming #usrptswimming #usrpt #nlscak

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

Lucky #7

Fri, 15 Mar 2024 10:00:00 -0800

Kick finishes, then starts, buckets, and breath control.

#swimming #bucketswimming #breathcontrol #startpractice

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

Anaerobic Alactic Sprints

Thu, 14 Mar 2024 13:00:00 -0800

Three sets of 10x25 sprint

#anaerobic #alactic #swimming #nlscak

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

Bear Sea-Lands Aerobic Adventure!

Wed, 13 Mar 2024 12:00:00 -0800

Texas 50's, and Adventure Set, and More!

#aerobic #swimming #adventureset

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

VO2Max Kick Feeding Frenzy

Tue, 12 Mar 2024 12:00:00 -0800

The main set has a focus high end, high effort FAST kicking.

#vo2max #kickset #swimming

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

Transition Turns & Lactic Breaststroke

Mon, 11 Mar 2024 15:00:00 -0800

Working on some transition turns, fly to back. Then we are going into an intense breaststroke set with a focus on distance per stroke and tempo.

#lacticacid #breaststroke #swimming #transitionturns

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

Buckets, Fins, & Dive Starts

Sat, 09 Mar 2024 09:00:00 -0900

We have a bucket circuit today. Working on maximum speed and energy off the wall and into the first stroke!

#swimming #swimcoach #bucketswimming #nlscak

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

Turns, VO2 Max Smacks, and Aerobic Kicking

Fri, 08 Mar 2024 14:00:00 -0900

We are continuing our work on backstroke turns, then we will get into an intense VO2Max stroke/free set, before getting into our Aerobic kick set.

#swimming #swimcoach #kicking #vo2max #nlscak #aerobictraining

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

Back Turns, Aerobic Breaststroke, & Dolphin Kick

Thu, 07 Mar 2024 14:00:00 -0900

Working on Backstroke turns, aerobic breaststroke with paddles, and then some dolphin kick streamline on back.

#swimming #swimcoach #nlscak #backstroke #turns #breaststroke #dolphinkick

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

Turns, Backstroke, & Take Care of Yourself

Wed, 06 Mar 2024 14:00:00 -0900

Focus is on turns, aerobic backstroke, and self care during the championship season.

#swimming #swimcoach #turns #backstroke #nlscak #selfcare

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

For Fast Turns, Engage the Core

Tue, 05 Mar 2024 12:00:00 -0900

We will be continuing our work on our Free and Back
turns. After using our final pull to propel ourselves
toward the turn, we engage our core to initiate the
somersault.

#swimming #turnpractice #turns #somersault #nlscak

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

Turns, Turns, Turns

Wed, 28 Feb 2024 12:00:00 -0900

Working on more Freestyle and Backstroke turns, being sure to use our final pull to propel us into that somersault.

#swimming #turns #nlscak

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

Flip Turn - Stroke Into Coil

Tue, 27 Feb 2024 13:00:00 -0900

Let's refine our flip turns!

#flipturn #backstroke #freestyle #swimming #nlscak

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

Backstroke Finish: Stick It & Kick It

Mon, 26 Feb 2024 12:00:00 -0900

When we have made our stroke count into the wall dependable, it is time to Stick It and Kick It!

#backstroke #swimming #stickitandkickit #nlscak

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

Turns - When in Doubt, Stretch it Out

Wed, 21 Feb 2024 14:00:00 -0900

Today we will be working on improving our turns and the way that we practice them. In particular we will be working on backstroke turns and short axis turns.

#swimming #swimturns #swimpractice #swimcoach #nlscak

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

Meet Analysis - Check Your Blind Spots

Tue, 20 Feb 2024 09:00:00 -0900

This practice, and this week's practices, will be spent addressing technique and other items that we saw at our championship meet this last weekend.

#swimming #swimmeet #contemplative #blindspot #nlscak #swimcoach

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

Championship Prep Taper and Broken Swims

Wed, 14 Feb 2024 12:00:00 -0900

We have two broken 100 swims today in preparation for AK Age Group Champs.
#taperswimming #swimming #championshipprep #nlscak #brokenswims

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

Championship Meet Prep and Taper

Tue, 13 Feb 2024 09:00:00 -0900

Coming down to the last couple of practices in our taper before AK Age Group Champs. Today is a short set of 75's sprint to make sure we are race ready!

#swimming #swimcoach #swimtaper #championshipmeetprep

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

Championship Prep - Sprint 50's and Recovery

Mon, 12 Feb 2024 09:00:00 -0900

Sprint 50's in preparation for Age Group Champs in Ketchikan.

#taper #championshipprep #swimming #swimcoach #racepace

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

Championship Prep - Sprint Breakouts and Kick

Fri, 09 Feb 2024 11:00:00 -0900

Working on speed as we head into Age Group Champs. Today we have breakout sprints with fins, and then later, sprint kick without fins.

#swimming #breakoutsprints #meetprep #nlscak

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

Swim Workout - USRPT 25's and Buckets

Thu, 08 Feb 2024 14:00:00 -0900

We are doing Ultra Short Race Pace Training today, as well as a couple of bucket breakout sprints.

#bucketsprints #usrptswimming #swimming #swimcoach #nlscak

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

Swim Workout - Breakout Sprints and Finishes

Wed, 07 Feb 2024 14:00:00 -0900

Working on fast and powerful breakouts and finishes.

#swimming #breakoutsprints #sprintfinishes #nlscak #swimcoach

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

Swim Workout - Bucket Sprints & Cruise Free

Tue, 06 Feb 2024 10:00:00 -0900

#bucketsprints #sprintswimming #swimming #usrptswimming #nlscak

Today we are doing USRPT style sprints with buckets. We have some aerobic maintenance recovery afterward.

https://youtu.be/GXhCM-eeis4

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

Swim Workout - Aerobic Maintenance and Sprint Kick

Mon, 05 Feb 2024 12:00:00 -0900

Working on aerobic maintenance after a meet weekend. Getting ready for our championship at the end of next week!

#aerobicswimming #sprintkick #nlscak #swimming #aerobicmaintenance

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

Swim Workout - 500 Free Primer and Pre-Meet Prep #swimming

Thu, 01 Feb 2024 14:00:00 -0900

We are working on our 500 Free race pace strategy along with some Pre-Meet preparation.

#swimming #500freestyle #premeetprep #nlscak #sprintswimming #raceprep #racepace

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

Swim Workout - Aerobic Breaststroke, Backstroke Sprints, and Butterfly Technique

Wed, 31 Jan 2024 13:00:00 -0900

We are working on a variety of strokes in preparation for the Water Bowl and Age Group Champs. Aerobic Breaststroke, Backstroke Sprints (focusing on tempo), and Butterfly Technique (undulation).

#aerobicswimming #breaststrokeswimming #backstrokeswimming #sprintswimming #butterflytechnique #swimming #swimcoach #nlscak

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

Swim Workout - Aerobic Recovery and Florida Inspired Speed

Tue, 30 Jan 2024 13:00:00 -0900

We have a Florida inspired stroke speed set and aerobic recovery work today!

#aerobicswimming #aerobicrecovery #swimming #swimcoach #gatorswimming #strokesprint

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

Swim Workout - Water Bowl Dreaming - Race Pace Turns

Mon, 29 Jan 2024 14:00:00 -0900

First, don't forget to register for the Water Bowl! Today we are working on some Aerobic Maintenance, crossover turns, and race pace backstroke turns!

#swimming #swimcoach #racepaceturns #aerobicmaintenance #butterflybreakout #freestylefinishes

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

Swim Workout - Mid Distance Aerobic with Commit Finishes

Fri, 26 Jan 2024 11:00:00 -0900

We are working on a blended set with middle distance Free, some IM, and stroke. Afterwards we will work on some breath control finishes.

#aerobic #middistance #swimming #swimcoach #kicksprints

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

Swim Workout - The Legs Feed the Bear and it's Feedin' Time

Thu, 25 Jan 2024 12:00:00 -0900

We have two kick sets today. One is an intense VO2Max sort of kick set, focussed on intensity and endurance. The 2nd is all about MAX Tempo!

#kickset #swimming #swimcoach #swimworkout #swimtechnique #nlscak #thelegsfeedthebear

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

Swim Workout - "The" 25's Set - A USRPT Jam

Wed, 24 Jan 2024 13:00:00 -0900

Today's main set is an Ultra Short Race Pace Training set, or USRPT.

Five times through:
4x25 Sprint Kick with fins, rest one minute
4x25 Sprint Swim (no fins), rest one minute

Lots of speed and lots of rest!

#swimming #swimcoach #swim #usrpttraining #usrptswimming #nlscak #swimcast

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

Swim Workout - The VO2Max Smacks - High Aerobic with a dash of Lactic Acid

Tue, 23 Jan 2024 11:00:00 -0900

#swimming #swimcoach #nlscak #vo2max #highaerobic #swimworkout #swimpractice

Today's main set takes us directly into our Aerobic Threshold. We will be on the cusp of our VO2Max and Lactic Acid building thresholds. You might feel a smack down on this today, but it will build you up down the road.

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

Swim Workout - Stroke Sprint - Overdistance Sprint Kick

Mon, 22 Jan 2024 13:00:00 -0900

#swimming #swimworkout #nlscak #overdistancekicking #sprintswimming

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

Swim Workout - Aerobic Maintenance - VO2Max

Fri, 19 Jan 2024 13:00:00 -0900

#aerobicmaintenance #vo2max #swimming #swimcoach #swimworkout #nlscak #swimpractice

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

Swim Workout - This is BS! - USRPT Training

Thu, 18 Jan 2024 12:00:00 -0900

#swimming #swimcoach #lacticacid #USRPT #legsfeedthebear #bs

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

Swim Workout - Aerobic with some BS 5's

Wed, 17 Jan 2024 13:00:00 -0900

#aerobicmaintenance #swimming #swimcoach #backstroke #breaststroke #sprintfreestyle #sprintturns #nlscak

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

Swim Workout - Aerobic Base Pace Free - Stroke Speed #swimming

Tue, 16 Jan 2024 11:00:00 -0900

#swimming #swimcoach #aerobicbasetraining #nlscak #strokesprint

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

Swim Workout - I Have a Dream - MLK Day Practice

Mon, 15 Jan 2024 11:00:00 -0900

#swimming #swimcoach #mlkday #aerobicmaintenance #kick

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

Swim Talk - 400 IM Primer - Meet Preparation

Thu, 11 Jan 2024 13:00:00 -0900

#swimming #swimcoach #400IM #meetprep #nlscak

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

Swim Workout - Aerobic Base - Stroke Focus

Wed, 10 Jan 2024 13:00:00 -0900

#strokework #nlscak #swimming #aerobicebasepace #aerobictraining #swimcoach

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

Swim Workout - AI Grok Inspired? - Maybe Not - Lower the Base

Tue, 09 Jan 2024 11:00:00 -0900

#swimming #swimcoach #nlscak #aerobicbasetraining #grok #ai

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

Swim Workout - Interval Syncopation - VO2Max & Aerobic Maintenance

Mon, 08 Jan 2024 11:00:00 -0900

#swimming #swimcoach #vo2max #nlscak #bestpossibleaverage #bpa

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

Swim Workout - 11x25 Stroke Sprint - Pipers Piping #swimming

Thu, 04 Jan 2024 16:00:00 -0900

#swimming #swimcoach #nlscak #raceprep #eleventhdayofchristmas

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

Swim Workout - 10 Lords A-Leaping - Aerobic Maintenance

Wed, 03 Jan 2024 15:00:00 -0900

#swimming #swimcoach #aerobicmaintenance #10lordsaleaping

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

Swim Workout - The Nines - Ladies Dancing

Tue, 02 Jan 2024 10:00:00 -0900

#swimming #swimcoach #nlscak #vo2max #lacticacid #thenines

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

Swim Workout - Five Gold Rings - Fly=Gold

Fri, 29 Dec 2023 12:00:00 -0900

#swimming #swimcoach #nlscak #fivegoldrings #butterfly

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

Swim Workout - Calling Birds Back

Thu, 28 Dec 2023 11:00:00 -0900

#swimming #swimcoach #backstroke #nlscak #fourcallingbirds

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

Swim Workout - Kicking Turtle Doves

Wed, 27 Dec 2023 09:00:00 -0900

#swimming #swimcoach #nlscak #kick #turtledoves

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

Swim Workout - Boxing Day - Not What You Think :)

Tue, 26 Dec 2023 10:00:00 -0900

#swimming #swimcoach #nlscak #boxingday #twoturtledoves #kicking

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

Swim Workout - Fly Technique w/ Coach Ben

Tue, 19 Dec 2023 11:00:00 -0900

#swimming #swimcoach #butterfly #nlscak #techniquetuesday

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

Swim Workout - Winter Season Begins - No Free

Mon, 18 Dec 2023 10:00:00 -0900

#swimming #swimcoach #nlscak #aerobicmaintenance
#kick

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

Swim Workout - Thoughts on this Week's Training - EZ #swimming

Thu, 14 Dec 2023 13:00:00 -0900

#swimcoach #nlscak #recovery #aerobicmaintenance

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

Swim Workout - Post Meet Recovery - Great Job!!!

Tue, 12 Dec 2023 13:00:00 -0900

#swimming #swimcoach #nlscak #recovery

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

Swim Workout - CA Champs Tomorrow - Final Talk

Thu, 07 Dec 2023 14:00:00 -0900

#taper #swimming #swimcoach #nlscak

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

Swim Workout - Let's Get Ready to Rumble - Breakouts and Finishes

Wed, 06 Dec 2023 12:00:00 -0900

#swimming #swimcoach #letsgetreadytorumble #nlscak #wannarace

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

Swim Workout - CA Champs - Meet Prep

Tue, 05 Dec 2023 11:00:00 -0900

#swimming #swimcoach #nlscak #meetprep

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

Swim Workout - The Pool is Open - Meet Prep

Mon, 04 Dec 2023 12:00:00 -0900

#swimming #swimcoach #nlscak #swimmeetprep

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

Swim Workout - The Nines w/ Coach Ben

Tue, 28 Nov 2023 14:00:00 -0900

#swimcoach #lacticacid #nlscak #swimming

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

Swim Workout - VO2 Max - Lactic Acid Buffering

Mon, 27 Nov 2023 13:00:00 -0900

#swimming #swimcoach #nlscak #lacticacid #vo2max

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

Swim Workout - Leftovers

Fri, 24 Nov 2023 11:00:00 -0900

#swimming #swimcoach #nlscak #leftovers

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

Swim Workout - Earn Your Dinner!

Wed, 22 Nov 2023 12:00:00 -0900

Swim Workout - Earn Your Dinner! #swimming #swimcoach #nlscak #thanksgiving

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

Swim Workout - Airobic Maintenance - Breakout Speed

Tue, 21 Nov 2023 11:00:00 -0900

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

Swim Workout - Below Zero Outside - Feeling the Heat in Our Turns

Mon, 20 Nov 2023 09:00:00 -0900

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

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

Swim Practice - Not a Snow Day - Aerobic & Race Prep

Tue, 14 Nov 2023 12:00:00 -0900

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

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

Swim Practice - Transition Turns & Slingshots

Wed, 08 Nov 2023 09:00:00 -0900

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

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

Swim Practice - Meet Prep - IM Xtreme Part 2

Tue, 07 Nov 2023 10:00:00 -0900

Breaststroke, 500 Free, and 400 IM today!

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

Swim Practice - Meet Prep - IM Xtreme Part 1

Mon, 06 Nov 2023 11:00:00 -0900

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

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

Swim Practice - Long Kick - Boss 500's

Sat, 04 Nov 2023 08:00:00 -0800

#swimming #swimcoach #nlscak

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

Swim Practice - The 25's - Long Axis

Fri, 03 Nov 2023 11:00:00 -0800

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

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

Swim Practice - 500 Breakdown - Aerobic & VO2Max

Thu, 02 Nov 2023 11:00:00 -0800

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

Swim Practice - 200's of Stroke Prep - Aerobic & VO2Max

Wed, 01 Nov 2023 11:00:00 -0800

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

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

Swim Workout - Aerobic Grab Bag

Sat, 28 Oct 2023 08:00:00 -0800

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

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

Swim Workout - IM Excited!

Fri, 27 Oct 2023 11:00:00 -0800

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

Swim Workout - Let's Kick It!

Thu, 26 Oct 2023 11:00:00 -0800

Remember, the legs feed the bear!

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

Swim Workout - Long Axis - Body Rotation

Wed, 25 Oct 2023 11:00:00 -0800

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

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

Swim Workout - Short Axis - Aerobic Maintenance

Tue, 24 Oct 2023 11:00:00 -0800

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

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

Swim Workout - Post Meet Recovery

Mon, 23 Oct 2023 12:00:00 -0800

Post meet, keeping it light and relaxed.

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

Swim Discussion - Upcoming Training Cycles

Sun, 22 Oct 2023 14:00:00 -0800

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

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

Swim Workout - Race Specific - Meet Prep

Thu, 19 Oct 2023 11:00:00 -0800

Preparing for a strong finish in the 500 Free.

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

Swim Workout - Breath Control - Meet Prep

Wed, 18 Oct 2023 11:00:00 -0800

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

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

Swim Workout - Breakout Focus - Meet Prep

Tue, 17 Oct 2023 11:00:00 -0800

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

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

Swim Workout - Speed Work - Meet Prep

Mon, 16 Oct 2023 11:00:00 -0800

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

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

Swim Practice - Top 5 Things to Avoid the Workout

Sun, 15 Oct 2023 16:00:00 -0800

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

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

Swim Workout - VO2Max - Kick Set

Fri, 13 Oct 2023 12:00:00 -0800

Swim Workout - VO2Max - Kick Set

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

Swim Workout - VO2Max - The Nines IM

Thu, 12 Oct 2023 15:00:00 -0800

Leave it in the pool!

https://youtu.be/ceYTEWJRKCQ

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

Swim Workout - VO2Max - The 25 Set!

Wed, 11 Oct 2023 16:00:00 -0800

Working kick, Free, Breast, Fly.

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

Swim Workout - VO2Max - Breaststroke and Butterfly

Tue, 10 Oct 2023 13:00:00 -0800

Short Axis Focus and Legs

https://youtu.be/6ZhmVzGG1_o

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

Swim Workout - VO2Max - Kick, IM, Stroke, Oh my!

Mon, 09 Oct 2023 16:00:00 -0800

It's time for our VO2Max microcycle!

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

Swim Workout - Aerobic Focus - 500s for everyone!

Fri, 06 Oct 2023 13:00:00 -0800

The final day of this aerobic microcycle!

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

Swim Workout - Aerobic Conditioning - Freestyle & Backstroke

Thu, 05 Oct 2023 12:00:00 -0800

Getting in some base yardage, but doing it thoughtfully.

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

Swim Workout - Aerobic Short Axis - Butterfly and Breaststroke

Wed, 04 Oct 2023 14:00:00 -0800

Go ahead, get short with me!

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

Swim Workout - Aerobic Kicking - The Legs Feed the Bear

Tue, 03 Oct 2023 13:00:00 -0800

Your legs are going to feel this one!

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

Swim Workout - Aerobic Base - All Strokes

Mon, 02 Oct 2023 16:00:00 -0800

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

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

Swim Workout - IM Aerobic

Sat, 30 Sep 2023 04:00:00 -0800

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

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

Swim Workout - Freestyle Technique

Thu, 28 Sep 2023 04:00:00 -0800

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!

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

Swim Practice - Butterfly Technique Day

Wed, 27 Sep 2023 04:00:00 -0800

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

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

Swim Practice - Breaststroke Technique

Tue, 26 Sep 2023 04:00:00 -0800

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.

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

Swim Practice - Backstroke Technique & Turns

Mon, 25 Sep 2023 14:00:00 -0800

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.

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

400 IM and 500 Free Primers

Wed, 20 Sep 2023 06:00:00 -0800

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

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

9's Bounce Back

Mon, 18 Sep 2023 00:00:00 -0800

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

These 3 Swimming Rules Need To Change!

Fri, 15 Sep 2023 00:00:00 -0800

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

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

Are You Feeling Lactic?

Thu, 14 Sep 2023 00:00:00 -0800

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

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

Bossy

Wed, 13 Sep 2023 00:00:00 -0800

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

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

Crossover BPA

Tue, 12 Sep 2023 00:00:00 -0800

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

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

Never Forget

Mon, 11 Sep 2023 00:00:00 -0800

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

www.swimalaskavirtual.com

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

Let's Kick It! Your Daily Swim Workout from Expert Coach

Thu, 07 Sep 2023 00:00:00 -0800

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

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

Lucky Number Seven - 9.6.23

Wed, 06 Sep 2023 00:00:00 -0800

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

I Got 20 For You!

Tue, 05 Sep 2023 00:00:00 -0800

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

5 Greatest Swim Sets Ever

Thu, 31 Aug 2023 13:00:00 -0800

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

Swim Drop Pickup Repeat - NLSC Fall Season 8.30.23

Wed, 30 Aug 2023 00:00:00 -0800

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.

www.swimalaskavirtual.com

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

Turn Into a Better Swimmer - NLSC Fall Season 8.29.23

Tue, 29 Aug 2023 00:00:00 -0800

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.

www.swimalaskavirtual.com

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

Gonna Fly Now - NLSC Fall Season 8.28.23

Mon, 28 Aug 2023 00:00:00 -0800

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

Aerobic Maintenance - NLSC Fall Season 8.25.23

Fri, 25 Aug 2023 12:00:00 -0800

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

Coach Ryan Day - NLSC Fall Season 8.24.23

Thu, 24 Aug 2023 00:00:00 -0800

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

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

Breaststroke Focus - NLSC Fall Season 8.23.23

Wed, 23 Aug 2023 00:00:00 -0800

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

More Back to Breaststroke - NLSC Fall Season 8.22.23

Tue, 22 Aug 2023 00:00:00 -0800

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

Intro to Short Axis - NLSC Fall Season 8.21.23

Mon, 21 Aug 2023 00:00:00 -0800

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

Back to School - NLSC Fall Season 8.17.23

Thu, 17 Aug 2023 00:00:00 -0800

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

Aerobic Volume - NLSC Fall Season - 8 16 23

Wed, 16 Aug 2023 00:00:00 -0800

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

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

Goal Setting - NLSC Fall Season 8.15.23

Tue, 15 Aug 2023 00:00:00 -0800

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

Season Expectations - NLSC Fall Season 8.14.23

Mon, 14 Aug 2023 00:00:00 -0800

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

State Fair Invite Prep - NLSC Fall Season 8.11.23

Fri, 11 Aug 2023 00:00:00 -0800

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

Breakout Like Caleb D - NLSC Fall Season 8.10.23

Thu, 10 Aug 2023 00:00:00 -0800

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

Free Technique - NLSC Fall Season 8.9.23

Wed, 09 Aug 2023 09:00:00 -0800

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!

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

Coach Ben Visits - NLSC Fall Season 8.8.23

Tue, 08 Aug 2023 00:00:00 -0800

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

Legs and USRPT - NLSC Fall Season 8.1.23

Mon, 07 Aug 2023 00:00:00 -0800

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.

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

Technique Foci - NLSC practice 8 4 23

Fri, 04 Aug 2023 00:00:00 -0800

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.

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

Boss and Fly - NLSC 8.3.23

Thu, 03 Aug 2023 00:00:00 -0800

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

This set is BOSS - NLSC Fall Season 8.2.23

Wed, 02 Aug 2023 00:00:00 -0800

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

NLSC Fall Season 8.1.23

Mon, 31 Jul 2023 00:00:00 -0800

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

NLSC Fall Season 7.31.23

Mon, 31 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.28.23

Fri, 28 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.26.23

Wed, 26 Jul 2023 00:00:00 -0800

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

Count Down to HS Season!!! Senior Elite Squad - Girls Practice 7.25.23

Tue, 25 Jul 2023 00:00:00 -0800

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

LET'S RACE!!! - Senior Elite Squad - Girls Practice 7.20.23

Thu, 20 Jul 2023 00:00:00 -0800

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

Taper...it's almost time! - SEC G 7 19 23

Wed, 19 Jul 2023 00:00:00 -0800

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

Taper Time Part Deux - Senior Elite Squad - Girls Practice 7.18.23

Tue, 18 Jul 2023 00:00:00 -0800

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

Taper Time!!! - Senior Elite Squad - Girls Practice 7.17.23

Mon, 17 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.14.23

Fri, 14 Jul 2023 00:00:00 -0800

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

NOVA Practice - Senior Elite Squad - Girls 7.13.23

Thu, 13 Jul 2023 00:00:00 -0800

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

RECOVERY!!! Senior Elite Squad - Girls Practice 7.12.23

Wed, 12 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.11.23

Tue, 11 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.10.23

Mon, 10 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.7.23

Fri, 07 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 7.6.23

Thu, 06 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 07.05.23

Wed, 05 Jul 2023 00:00:00 -0800

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

1776 Patriot Swim - Northern Lights Swim Club

Mon, 03 Jul 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.30.23

Fri, 30 Jun 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.29.23

Thu, 29 Jun 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.28.23

Wed, 28 Jun 2023 00:00:00 -0800

nlscak.coach

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

Senior Elite Squad - Girls Practice 6.27.23

Tue, 27 Jun 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.26.23

Mon, 26 Jun 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.23.23

Sat, 24 Jun 2023 09:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.22.23

Thu, 22 Jun 2023 00:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.21.23

Wed, 21 Jun 2023 00:00:00 -0800

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

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

Senior Elite Squad - Girls Practice 6.19.23

Tue, 20 Jun 2023 00:00:00 -0800

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

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

Senior Elite Squad - Girls Practice 6.19.23

Mon, 19 Jun 2023 00:00:00 -0800

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

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

Senior Elite Squad - Girls Practice 6.15.23

Wed, 14 Jun 2023 19:00:00 -0800

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

Senior Elite Squad - Girls Practice 6.12.23

Mon, 12 Jun 2023 00:00:00 -0800

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

Senior Elite Comp - Girls Practice 5.31.23

Wed, 31 May 2023 00:00:00 -0800

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

Senior Elite Comp - Girls Practice 5.26.23

Fri, 26 May 2023 00:00:00 -0800

www.nlscak.coach

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

Senior Elite Comp - Girls Practice 5.25.23

Thu, 25 May 2023 00:00:00 -0800

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

login to your Northern Lights Swim Club account and click on "Members". Then click on "Attendance". Select your practice.
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