Swimcast No 361 | VO2Max | Mid-Distance | High Intensity Kicking youtu.be/6rwbHJt1bCg It is a VO2 Max themed week! Check out the mid-distance tango and the intense kicking! #swimming #vo2max #middledistance #kicking

Swimcast No. 362 | The 25's Set | USRPT youtu.be/u9Ruy9redv8 Our original USRPT set is back! #swimming #vo2max #speedwork #kicking

Today’s practice has a bit of a “pre-meet” warm-up kind of thing happening toward the beginning of practice. The “top speed” set is our main set today. Intervals are such that we should be able to do this workout as a group.

This is our final practice before the Fall Harvest Invite this weekend. Foci include turns (including IM transitions), starts, and a short USRPT style set.

Eligibility Lists are Updated after this weekend's Fall Harvest Invite. New Qualifiers/Qualifying times : 82 for Central Area Champs, 59 - Alaska Age Group Champs, 18 - Alaska Swimming State Champs, and 42 - Alaska Summer Champs. gomotionapp.com/team/aznlsc/pa…

Team Records are updated gomotionapp.com/.../page/event…

swimswam.com/newly-installe…

Just the right amount of spooky.

This comes to you courtesy of the inaugural class of the Alaska Swimming Hall of Fame. Enjoy your relays in the shallow end.

We are doing some underwater kicking (UDK) today along with some kick focused sprinting. Our final set is more aerobic, but it does have a little flair toward the end. All in all, this set does lean into some Lactic Acid tolerance for our legs.

#doit4pnut

There is an aerobic maintenance component to today's practice. We will work on Breath Control and tracking our Heart Rates. We will have bobs and core control along with some dive start sprints!

We are leaning into our UDK and breakout work in a couple of the sets today, the Wall Kicks to MOP and Struggling Salmon and Fly Body Temp sets are all connected.

Remember, no practice (for any group) Friday, Nov 8th. Silver practice only 8:30-10a on Saturday, November 9th. No Gold Saturday practice this weekend.

Just a little bit of drag 😂

Drag sox, propellers, turns, and relays. Should be fun!

Monday morning's practice will feature some high intensity intervals with propellers and paddles....and sox. We will also spend some time in front of our underwater camera evaluating our dolphin kicks, then monofins!