Monthly Archives: February 2013

Thursday Morning Solo Bike Ride: 32 miles

Posted on February 28, 2013 by

Thursday Morning Solo Bike Ride: 32 miles This morning I went to my club as usual and began my workout with 20 minutes on the stair climber at setting 9 and maintaining 130 to 140 reps per minute. Then I mosied into … Continue reading →

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Sunday Morning Group B Ride: 30 miles

Posted on February 24, 2013 by

Sunday Morning Group B Ride: 30 miles Wow! I  finally was able to find a taker for a club ride I was scheduled to lead this month. John W showed up at 9:30 AM to join me for a simple … Continue reading →

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Wednesday Morning Group Bike Ride: 15 miles

Posted on February 13, 2013 by

Wednesday Morning Group Bike Ride: 15 miles Today was a nice day for a late morning bike ride. It was clear and sunny outside, and the temp was around freezing but warmed up to the low 40s by noon. Andrew … Continue reading →

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Keep Your Body Straight and Rotate Like a Solid Log when Swimming Freestyle

Posted on February 2, 2013 by

Keep Your Body Straight and Rotate Like a Solid Log when Swimming Freestyle Your body should look like a torpedo when you swim freestyle. Torpedos do not fishtail; they stay rigid. The key to looking like a torpedo in the … Continue reading →

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Butterfly Kick

Posted on February 2, 2013 by

Butterfly Kick Lower-Back Dolphin/Butterfly Kick The Underwater Dolphin Kick off the Wall when Turning (step 1) The Underwater Dolphin Kick off the Wall when Turning (step 2) The Underwater Dolphin Kick off the Wall when Turning (step 3) Outside-in kick Don’t … Continue reading →

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Lat Pull Downs

Posted on February 2, 2013 by

Lat Pull Downs To excel at the vertical forearm freestyle stroke you really need to have big strong lats. And you have to be focusing your stroke so you actually use your lats (instead of your shoulder muscles) to power … Continue reading →

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Flip Turns While Swimming

Posted on February 2, 2013 by

Flip Turns While Swimming Turns – Midpool flips Mastering Freestyle Turns Proper way, and three common mistakes How to learn a flip turn in 5 easy steps Learning the Flip Turn (step 1) Learning the Flip Turn (step 2) Learning … Continue reading →

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Swim Workouts

Posted on February 2, 2013 by

Swim Workouts Dry Land Swimming Training Program Turns – Streamline jumps Top Three Swim Drills Improving Freestyle Swimming: 10 minute strength workout (1 of 2) Improving Freestyle Swimming: 10 minute strength workout (2 of 2) NC State Swimming Dryland Exercises … Continue reading →

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Minimize Drag

Posted on February 2, 2013 by

Minimize Drag How to swim faster freestyle – By decreasing drag Swimming faster by having high legs and low drag Narrow Your Shoulders when Swimming Freestyle The Purposeful Pushoff Freestyle: Reduce drag by getting level

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Flutter Kick

Posted on February 2, 2013 by

Flutter Kick Freestyle – Flutter wall kick Two-beat kick drill Freestyle: 2beat kick Freestyle: Narrow flutter kick Freestyle: The flutter kick Freestyle: Flutter kick basics The two biggest kicking mistakes Turning off the legs/kick for distance swims Secret Tip: Legs … Continue reading →

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