Swimming with Alaska's Northern Lights Swim Club

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Swimming Workouts, Swim Technique Advice, and Competitive Swimming thoughts from the coaches of Northern Lights Swim Club in Alaska.   Visit www.nlscak.coach for more.

Coach Cliff Murray


    • Oct 16, 2024 LATEST EPISODE
    • weekdays NEW EPISODES
    • 2m AVG DURATION
    • 274 EPISODES


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    Latest episodes from Swimming with Alaska's Northern Lights Swim Club

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

    Play Episode Listen Later Oct 16, 2024 0:59


    https://youtu.be/u9Ruy9redv8Our original USRPT set is back!    #swimming #vo2max #speedwork #kickingVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

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

    Play Episode Listen Later Oct 15, 2024 2:07


    https://youtu.be/6rwbHJt1bCgIt is a VO2 Max themed week!  Check out the mid-distance tango and the intense kicking!  #swimming #vo2max #middledistance #kickingVisit 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

    Play Episode Listen Later Oct 9, 2024 4:29


    https://youtu.be/uue0shvzzC4More 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 #aerobicswimmingVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    Swimcast No 359 | Aerobic Maintenance | Sprint Kick

    Play Episode Listen Later Oct 8, 2024 2:17


     https://youtu.be/STK0vHx2B1IWe 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 #sprintkickVisit 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

    Play Episode Listen Later Oct 7, 2024 4:08


    https://youtu.be/5GOz7BI0Q3AWe 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 #verticalkickVisit 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

    Play Episode Listen Later Oct 6, 2024 2:14


    https://youtu.be/fNxFCBTEn2IAlthough 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 #aerobicswimmingVisit 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

    Play Episode Listen Later Oct 3, 2024 3:42


    https://youtu.be/p0jkOcct49IA lot of the same themes as #355.  Check it out.  #swimming #technique #repeatVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

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

    Play Episode Listen Later Oct 2, 2024 5:35


    https://youtu.be/UbmGdNjUOgYTransitioning 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 #breaststrokeVisit 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

    Play Episode Listen Later Oct 1, 2024 4:10


    https://youtu.be/NruYsKhw8ecToday 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 #turnsVisit 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

    Play Episode Listen Later Oct 1, 2024 11:09


    https://youtu.be/euRYipt43v4We 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 #turnsVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

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

    Play Episode Listen Later Sep 26, 2024 5:02


    https://youtu.be/vEMt5fW6RNgIt 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 #speedworkVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    prep spirit week swimcast jean day
    Swimcast No. 350 | Spirit Week - Floaty Day | Silver & Bronze | VO2Max

    Play Episode Listen Later Sep 25, 2024 4:04


    https://youtu.be/9gB3MYhgETwIt'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 #vo2maxVisit 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

    Play Episode Listen Later Sep 24, 2024 5:25


    https://youtu.be/r-MfdbfKR3EToday 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 #legsworkoutVisit 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

    Play Episode Listen Later Sep 23, 2024 4:31


    https://youtu.be/3bYanCyVEU8It 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 #intermittentsprintingVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    Swimcast No. 347 | Antisocial & Breakneck

    Play Episode Listen Later Sep 19, 2024 4:27


    https://youtu.be/Ib06yvW_reMIt 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 #polarbearVisit 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

    Play Episode Listen Later Sep 18, 2024 4:06


    https://youtu.be/AIhAOvm34OgRemember to register for the Fall Equinox Dual meet!  Today's practice focuses on finishing our stroke races with speed and guts!  #speedwork #swimming #sprintrevolutionVisit 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

    Play Episode Listen Later Sep 17, 2024 4:00


    https://youtu.be/ERqMj-AGOc4First, 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 #speedworkVisit 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

    Play Episode Listen Later Sep 16, 2024 2:52


    https://youtu.be/OtsVH3-MGIARemember 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 #sprintkickVisit 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

    Play Episode Listen Later Sep 15, 2024 2:57


    https://youtu.be/JwT5FMNQPXIMonday 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 #corestrengthVisit 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

    Play Episode Listen Later Sep 13, 2024 3:27


    https://youtu.be/q7BiC9Qd2VQCheck 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 #seasonkickoffVisit 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

    Play Episode Listen Later Sep 12, 2024 5:16


    https://youtu.be/XfpjkFeV4mwToday 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 #swimpaddlesVisit 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

    Play Episode Listen Later Sep 11, 2024 4:07


    https://youtu.be/Q_US7R-3ADUWe 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 #fastswimmingVisit 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

    Play Episode Listen Later Sep 10, 2024 3:34


    https://youtu.be/kMn5wzdd2skLet 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 #aerobicswimmingVisit 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

    Play Episode Listen Later Sep 9, 2024 4:15


    https://youtu.be/7SOIZVULGFIA 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 #divestartsprintsVisit 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

    Play Episode Listen Later Sep 6, 2024 3:50


    https://youtu.be/xTLHTYRQ-JYToday 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 #sprintenduranceVisit 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

    Play Episode Listen Later Sep 5, 2024 3:09


    https://youtu.be/Vjb9eXOQaCkTaking 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 #swimmingtechniqueVisit 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

    Play Episode Listen Later Sep 4, 2024 2:34


    https://youtu.be/7Ge_Q-4ZfKMWe 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 #coreconnectivityVisit 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

    Play Episode Listen Later Sep 3, 2024 4:37


    https://youtu.be/ZIvtZS7Wq4gWelcome 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 #butterflytechniqueVisit 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

    Play Episode Listen Later Aug 29, 2024 3:32


    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 #kickinghttps://youtu.be/lUdFwPzMCPUVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    Swimcast #332 | VO2 Max Free | BOSS 500

    Play Episode Listen Later Aug 28, 2024 4:09


    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 #butterflytechniquehttps://youtu.be/aaGBERV6dlIVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    boss vo2max swimcast
    Swimcast No 331 | Silver Sprint Evolution | Gold Group : the Season After HS Season

    Play Episode Listen Later Aug 27, 2024 9:27


    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 #sprintrevolutionhttps://youtu.be/otCh57zut-0Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

    Swimcast No. 330 | Moving Monday | Kachow | Badadalala

    Play Episode Listen Later Aug 26, 2024 4:28


    Today is a #movingmonday where we are targeting the aerobic maintenance portion of our training.    #aerobicmaintenance #aerobicswimming #swimcasthttps://youtu.be/OoUnD2ysmZoVisit 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

    Play Episode Listen Later Aug 23, 2024 3:12


    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 #swimtraininghttps://youtu.be/xQGdd95j3JEVisit 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

    Play Episode Listen Later Aug 22, 2024 2:26


    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 #leftovershttps://youtu.be/oS1AhAvVnA4Visit 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

    Play Episode Listen Later Aug 21, 2024 3:38


    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 #backstrokehttps://youtu.be/BYc1tTO7A5YVisit 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

    Play Episode Listen Later Aug 21, 2024 2:40


    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 #swimmingturnshttps://youtu.be/15aO5u75rJ4Visit 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

    Play Episode Listen Later Aug 19, 2024 2:55


    We are going to start off with some dolphin kick, but then we transition into long axis work.    #vo2max #kicking #backstrokehttps://youtu.be/DMrcWiscnkQVisit 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

    Play Episode Listen Later Aug 15, 2024 3:25


    We have a recurring VO2 Max Kick set.  We will work on Breast turns, heart rate discovery, and some aerobic maintenance.  #swimcoach #vo2max #aerobicmaintenancehttps://youtu.be/Q-QINb7trEwVisit 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

    Play Episode Listen Later Aug 15, 2024 2:50


    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 #breaststrokehttps://youtu.be/CcVlPTU2ZqEVisit 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

    Play Episode Listen Later Aug 14, 2024 4:06


    Working on generating power from our hips in fly, great turns in our breaststroke, and aerobic maintenance for our free.  #swimcoach #aerobicmaintenance #breaststroke #butterflytechniquehttps://youtu.be/0hwPpDcBYOYVisit 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

    Play Episode Listen Later Aug 12, 2024 4:11


    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 #aerobichttps://youtu.be/BJ4g7fOvj-sVisit 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

    Play Episode Listen Later Aug 7, 2024 3:49


    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 #relayshttps://youtu.be/hqQygkw6v9wVisit 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

    Play Episode Listen Later Aug 5, 2024 4:46


    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 #bungeeswimminghttps://youtu.be/YDWZg8p4uskVisit 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

    Play Episode Listen Later Aug 1, 2024 4:43


    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 #powerhttps://youtu.be/rXt8ZIocOwUVisit 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!

    Play Episode Listen Later Jul 31, 2024 6:11


    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 #adventuresethttps://youtu.be/2KWHv2WsJ0IVisit 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

    Play Episode Listen Later Jul 30, 2024 5:47


    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_WTOWhlYVisit 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

    Play Episode Listen Later Jul 29, 2024 6:31


    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 #speedworkhttps://youtu.be/u1zkBbxFJOsVisit 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

    Play Episode Listen Later Jul 19, 2024 2:31


    Summer Practice No. 44 | A tribute to Coach Ben Kitchen#swimcoachhttps://youtu.be/fxAWr4XorLoVisit 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

    Play Episode Listen Later Jul 18, 2024 3:26


    Today's practice has a wide variety of strokes...something for everone!  #variety #swimpractice #swimmingcoach #swimming #swimteam https://youtu.be/N1Kg2rJol5kVisit 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

    Play Episode Listen Later Jul 17, 2024 1:51


    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 #swimworkouthttps://youtu.be/4LaV7jAwDnIVisit 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

    Play Episode Listen Later Jul 16, 2024 2:00


    It's a combined practice with our Bronze group.  Focus is on sprint kicking and fast leg tempo.  #sprintkick #swimmingcoach #swimminghttps://youtu.be/9kG0KybL2iwVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

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