#theafish1

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Tuesday training tips with @TheAFish1 Swim specific dryland training does not have to literally look like swimming. Choose exercises in the gym that are best for developing gym qualities and patterns that carryover to swim. Focus more on endurance, strength, and power through the ranges of motion required for your stroke, and reciprocal patterns to balance joint forces and repetitive stresses of swim. Do less complexity, variation , and low threshold exercises lacking the intensity to develop these attributes. #TheAFish1 #TrainDaly #individualmedley #butterflystroke #butterflyswimming #backstroke #backstrokeswimming #breaststroke #breaststrokeswimming #breaststroker #freestyleswim #freestyleswimming #freestyleswimmer #swimstyle #swimmingstyle #swimweek #swimset #swimit #swimmingisfun #swimmingsports #topswimmer #bestswimmer #bestswimmerintown #bestswimmingpool #bestswimming #swimbody #swimfitness #swimmingfitness #swimfit #swimtraining (at Budapest, Hungary) https://www.instagram.com/p/CR2I4a-B1Wm/?utm_medium=tumblr

#theafish1 #traindaly #individualmedley #butterflystroke #butterflyswimming #backstroke #backstrokeswimming #breaststroke #breaststrokeswimming #breaststroker #freestyleswim #freestyleswimming #freestyleswimmer #swimstyle #swimmingstyle #swimweek #swimset #swimit #swimmingisfun #swimmingsports #topswimmer #bestswimmer #bestswimmerintown #bestswimmingpool #bestswimming #swimbody #swimfitness #swimmingfitness #swimfit #swimtraining

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This weeks Tuesday Training Tips with @theafish1 Abbie shared her favorite set in the water, and I share one of my favorite sets on land. What’s your favorite training set?? #TheAFish1 #TrainDaly Abbie’s Swim: FR w/ Fins 4x 25 @ :30 50 @ 1:00 75 @ 1:30 100 @ 2:00 1/2 underwater, 1/2 above water - I put a cord in the middle of the pool and make my swimmers kick passed the cord before they can surface. Dan’s Dryland Give this 1 kettlebell, 5 exercise conditioning circuit a try. 5 reps each exercise each side each round. 5x5 Swing Clean Squat Press Squat @ :30 rest #swimstrength #swimmerstrength #swimstrong #strongswimmer #strongswimmers #strengthtrainingforswimmers #swimswam #swimfast #swimcoach #myswimpro #swimcoaching #swimingcoach #swimmersbody #loveswim #swimcoachlife #swimming_pools #swimfit #swimmersproblems #finis #swimmerswag #swimcompetition #bestswimmerintown #kettlebellworkout #bestswimming #swimbody #swimfitness #swimmingfitness #swimfit #swimtraining (at Budapest, Hungary) https://www.instagram.com/p/CRkFtSyBnys/?utm_medium=tumblr

#theafish1 #traindaly #swimstrength #swimmerstrength #swimstrong #strongswimmer #strongswimmers #strengthtrainingforswimmers #swimswam #swimfast #swimcoach #myswimpro #swimcoaching #swimingcoach #swimmersbody #loveswim #swimcoachlife #swimming_pools #swimfit #swimmersproblems #finis #swimmerswag #swimcompetition #bestswimmerintown #kettlebellworkout #bestswimming #swimbody #swimfitness #swimmingfitness #swimtraining

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Stroke Rate 🏊‍♀️Tuesday Training Tips with @TheAFish 1 🏊‍♂️ #TrainDaly #TheAFish1 The keys to going faster are #1 Stroke Rate and #2 Distance Per Stroke (See Abbies post later on DPS) To go faster you need to increase strokes taken, and or distance covered with each stroke. Stroke rate depends on many things like fitness, size, gender, age, and racing distance. Many swimmers will feel quite comfortable warming up, cruising, and performing drills in the 40-60 strokes per minute range (SPM) Elite middle distance swimmers and triathletes fall in the 70-90 range, and sprinters are well over 100 into 150 SPM. Counting strokes, using a tempo trainer, and performing lifts at comparable tempos, are just few ways you can begin to develop your ideal rate, and goal times! (at Blairwood) https://www.instagram.com/p/CRSJuPnhahI/?utm_medium=tumblr

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Did you know you can increase your stroke length and distance covered with each stroke by rotating? Shift your intention in the water and land to less hard strokes and more roll, reach and glide with these pool and dryland drills from @theafish1 and I #TrainDaly #TheAFish1 #freestyleswimming #swam #swum #swimmersofinstagram #arenawaterinstinct #frontcrawl #swimtrainer #swimmingclub #instaswim #flipturn #swimtips #floating #iswim #speedo #swimdrills #mastersswimming #mastersswim #triathloncoach #triathlonlifestyle #triswim #triathlonswim #triathlonswiming #triswimpics #ironmanswim #triswimming #ironswim #swimriderun #swimming (at Manhattan, New York) https://www.instagram.com/p/CRAbe-5B5Ce/?utm_medium=tumblr

#traindaly #theafish1 #freestyleswimming #swam #swum #swimmersofinstagram #arenawaterinstinct #frontcrawl #swimtrainer #swimmingclub #instaswim #flipturn #swimtips #floating #iswim #speedo #swimdrills #mastersswimming #mastersswim #triathloncoach #triathlonlifestyle #triswim #triathlonswim #triathlonswiming #triswimpics #ironmanswim #triswimming #ironswim #swimriderun #swimming

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Tuesday Training with @theafish1 Swimming equipment like fins and buoys are great tools for adding additional load or stability to a movement. Fins provide load to the legs, as well as stability, creating a rigid point for the body to rotate around. Buoys shift the load ton the upper body, but also allow for a point of stability in the legs and core for better rotation and streamline. Dryland exercises like the armbar and hard roll also provide external load and points of stability to drive core position, streamline and rotation. Add some gear to your training to improve stability and strength in your swim. #TheAFish1 #TrainDaly (at New York, New York) https://www.instagram.com/p/CQuYtA6hb_F/?utm_medium=tumblr

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Tuesday training tips w/ @theafish1. The best endurance athletes spend 80% of their training building a strong aerobic base with quality low intensity volume. They don’t forget to spend the other 20% on goal speeds and intensities. In the gym a foundation of strength allows for a taller power peak. Incorporate both in your training, programmed around key races, for peak performance. #TrainDaly #TheAFish1 (at New York, New York) https://www.instagram.com/p/CQcMmK9hysS/?utm_medium=tumblr

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Tighten up your streamline for better walls and faster swims. Tuesday training with @theafish1 #TrainDaly An efficient streamline is 1. Mobility - freedom to get into position 2. Stability - maintaining position in the shoulders and core Maximize free speed off every wall 1. One hand over the other, arms tucked to or behind your head 2. Feet together and pointed 3. 2ft under the water, initiating a powerful kick before moment slows Give these drills a shot to improve mobility, position, and speed. ➡️ “Mobility for Swimmers” linked in bio for a comprehensive assessment and plan. #TheAFish1 #mobilitytraining #mobilityexercises #mobilitywod #mobilitychallenge #mobilitywork #mobilityflow #mobilityfirst #shouldermobility #mobilitydrills#mobilityworkout #freestyleswimming #swam #swum #swimmersofinstagram #arenawaterinstinct #frontcrawl #swimtrainer #swimmingclub #instaswim #flipturn #swimtips #floating #iswim #speedo #swimdrills #mastersswimmers #marathonswimming #triswimming (at New York, New York) https://www.instagram.com/p/CP3_GBih6Dm/?utm_medium=tumblr

#traindaly #theafish1 #mobilitytraining #mobilityexercises #mobilitywod #mobilitychallenge #mobilitywork #mobilityflow #mobilityfirst #shouldermobility #mobilitydrills #mobilityworkout #freestyleswimming #swam #swum #swimmersofinstagram #arenawaterinstinct #frontcrawl #swimtrainer #swimmingclub #instaswim #flipturn #swimtips #floating #iswim #speedo #swimdrills #mastersswimmers #marathonswimming #triswimming

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@theafish1 and I breaking down freestyle kick tempos this week. 2-Beat Kick - 2 kicks per stroke cycle, or 1 kick for every pull. As the left arm pulls, the left leg kicks, and vice versa. Most efficient. Ideal for longer distances, triathlon, and sub maximal efforts. Best for swimmers with stronger, lower stroke rate techniques. A natural rhythm similar to the coordination of the arms and legs in walking or crawling. 4-Beat Kick - 4 Kicks per stroke cycle, or 4 kicks per 4 pulls. Hybrid tempo balancing efficiency and propulsion. Used in competitive middle distance, particularly the gallop technique currently seen in some of the worlds best middle distance racers. 6-Beat Kick - Most propulsive. Greatest energy demand. Ideal for shorter distances, and competitive racing. Best for swimmers with a high stroke and kick tempo. Provides stability and balance. Abbie emphasizes the crossbody connection at hand entry is the most important to hit - no matter the beat style you are using. You cannot do a true 6-beat kick without hitting your cross connection right. Think throwing a ball, puxhning, or kicking. Swipe left ➡️ for pool and dryland drills to help you connect your hip and opposite shoulder. #TheAFish1 #TrainDaly (at New York, New York) https://www.instagram.com/p/CPUOazpBmbT/?utm_medium=tumblr

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Straight arm pull vs high elbow? Next up in our discussion on different pulling styles, @theafish1 demonstrates a hybrid pull. The hybrid pull is the middle style pull between straight arm and high elbow. It creates less drag and more efficiency than a straight arm, making it ideal for middle to longer distances, but at the expense of greater shoulder mobility demands and less power production. Swipe for some dryland drills to hone this style, check out @theafish1 post from Sunday on the straight arm style, and look out next week as we wrap up this perspective with the high elbow pull. #theafish1 #TrainDaly (at New York, New York) https://www.instagram.com/p/COwLkeDB0zX/?igshid=1wm5dokr54cnl

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Distance per stroke is a combination of stroke length and stroke strength. In the water, equipment like fins, paddles, and bands can be great loading tools to increase a swimmers strength and simulate race paces. On land, traditional strength training tools, focused on the larger compound joint actions and muscles, can enhance the strength development of the muscles used in swimming. What’s tools do you use to get stronger in the water? #TheAFish1 #TrainDaly #myswimpro #swimcoaching #swimingcoach #swimmersbody #loveswim #swimcoachlife #swimming_pools #swimfit #swimmersproblems #finis #swimmerswag #swimcompetition #swimer #swimclinic #swimmingtechnique #swimminglasses #finisswim #swimmersforlife #swum #worldseriesswim #enduranceswimming #swimmingworkout #mrswimmer #theswimmers #proswim #swimpro #proswimmer #myswim (at New York, New York) https://www.instagram.com/p/COME6pUBmxm/?igshid=9sqlkhffmdru

#theafish1 #traindaly #myswimpro #swimcoaching #swimingcoach #swimmersbody #loveswim #swimcoachlife #swimming_pools #swimfit #swimmersproblems #finis #swimmerswag #swimcompetition #swimer #swimclinic #swimmingtechnique #swimminglasses #finisswim #swimmersforlife #swum #worldseriesswim #enduranceswimming #swimmingworkout #mrswimmer #theswimmers #proswim #swimpro #proswimmer #myswim

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3 shoulder exercises to help keep your freestyle mobile, stable, and strong w/ @theafish1 Swimmers, its super imperative that your shoulders are strong, in all three planes! In any given practice, you are asking your shoulders to do thousands of revolutions, but through just one path. We lose the ranges of motion we don’t use, and can create imbalance from the ones we use too much. For instance, Abbie and I each take 10-12 strokes per 25yd Freestyle when swimming with GREAT technique. Multiply that against 4,000 yards per workout - and you are looking at 1500-2000 strokes per arm! And for some of us 4,000 yards is just the main set! All the reason to program some opposing joint actions with alternative strokes and drills in the pool, and dryland strength training in the gym. Give these dryland shoulder exercises a try before your next swim or lift. Let us know what questions or feedback you have in the comments, tag us with your favorites! Keep the the sets and reps low, with an appropriately challenging weight. Prone Triplanar Shoulder Mobility 3x5 Half Kneeling Kettlebell Windmill 3x5 Goblet Squat to Halo 3x5 #theafish1 #TrainDaly (at New York, New York) https://www.instagram.com/p/CLXY0r0g-0i/?igshid=1lj1bplk0zcwe

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