Episodes

Oct 16, 2024

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

Oct 15, 2024

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

Oct 9, 2024

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

Oct 8, 2024

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

Oct 7, 2024

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

Oct 6, 2024

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

Oct 3, 2024

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

Oct 2, 2024

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

Oct 1, 2024

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

Oct 1, 2024

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

Sep 26, 2024

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

Sep 25, 2024

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

Sep 24, 2024

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

Sep 23, 2024

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

Sep 19, 2024

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

Sep 18, 2024

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

Sep 17, 2024

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

Sep 16, 2024

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

Sep 15, 2024

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

Sep 13, 2024

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

Sep 12, 2024

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

Sep 11, 2024

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

Sep 10, 2024

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

Sep 9, 2024

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

Sep 6, 2024

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

Sep 5, 2024

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

Sep 4, 2024

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

Sep 3, 2024

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

Aug 29, 2024

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

Aug 28, 2024

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

Aug 27, 2024

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

Aug 26, 2024

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

Aug 23, 2024

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

Aug 22, 2024

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

Aug 21, 2024

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

Aug 21, 2024

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

Aug 19, 2024

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

Aug 15, 2024

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

Aug 15, 2024

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

Aug 14, 2024

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

Aug 12, 2024

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

Aug 7, 2024

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

Aug 5, 2024

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

Aug 1, 2024

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

Jul 31, 2024

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

Jul 30, 2024

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

Jul 29, 2024

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

Jul 19, 2024

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

Jul 18, 2024

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

Jul 17, 2024

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

Jul 16, 2024

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

Jul 15, 2024

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

Jul 12, 2024

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

Jul 11, 2024

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

Jul 10, 2024

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

Jul 9, 2024

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

Jul 8, 2024

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

Jul 3, 2024

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

Jul 2, 2024

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

Jul 1, 2024

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

Jun 27, 2024

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

Jun 26, 2024

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

Jun 25, 2024

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

Jun 24, 2024

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

Jun 20, 2024

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

Jun 19, 2024

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

Jun 18, 2024

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

Jun 17, 2024

#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

Jun 13, 2024

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

Jun 12, 2024

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

Jun 11, 2024

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

Jun 10, 2024

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

Jun 6, 2024

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

Jun 5, 2024

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

Jun 4, 2024

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

Jun 3, 2024

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

May 30, 2024

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

May 29, 2024

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

May 28, 2024

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

May 23, 2024

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

May 22, 2024

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

May 21, 2024

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

May 17, 2024

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

May 15, 2024

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

May 13, 2024

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

May 10, 2024

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

May 9, 2024

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

May 8, 2024

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

May 7, 2024

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

May 6, 2024

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

May 2, 2024

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

Apr 24, 2024

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

Apr 23, 2024

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

Apr 22, 2024

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

Apr 19, 2024

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

Apr 18, 2024

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

Apr 17, 2024

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

Apr 16, 2024

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

Apr 15, 2024

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

Apr 12, 2024

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

Apr 11, 2024

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

Apr 10, 2024

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

Apr 5, 2024

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

Apr 4, 2024

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

Apr 2, 2024

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

Apr 1, 2024

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

Apr 1, 2024

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

Mar 28, 2024

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

Mar 27, 2024

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

Mar 26, 2024

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

Mar 20, 2024

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

Mar 19, 2024

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

Mar 18, 2024

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

Mar 15, 2024

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

Mar 14, 2024

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

Mar 13, 2024

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

Mar 12, 2024

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

Mar 11, 2024

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

Mar 9, 2024

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

Mar 8, 2024

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

Mar 7, 2024

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

Mar 6, 2024

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

Mar 5, 2024

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

Feb 28, 2024

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

Feb 27, 2024

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

Feb 26, 2024

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

Feb 21, 2024

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

Feb 20, 2024

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

Feb 14, 2024

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

Feb 13, 2024

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

Feb 12, 2024

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

Feb 9, 2024

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

Feb 8, 2024

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

Feb 7, 2024

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

Feb 6, 2024

#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

Feb 5, 2024

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

Feb 1, 2024

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

Jan 31, 2024

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

Jan 30, 2024

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

Jan 29, 2024

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

Jan 26, 2024

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

Jan 25, 2024

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

Jan 24, 2024

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

Jan 23, 2024

#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

Jan 22, 2024

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

Jan 19, 2024

#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

Jan 18, 2024

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

Jan 17, 2024

#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

Jan 16, 2024

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

Jan 15, 2024

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

Jan 11, 2024

#swimming #swimcoach #400IM #meetprep #nlscak Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Jan 10, 2024

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

Jan 9, 2024

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

Jan 8, 2024

#swimming #swimcoach #vo2max #nlscak #bestpossibleaverage #bpa Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Jan 5, 2024

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

Jan 4, 2024

#swimming #swimcoach #aerobicmaintenance #10lordsaleaping Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Jan 2, 2024

#swimming #swimcoach #nlscak #vo2max #lacticacid #thenines Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Dec 29, 2023

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

Dec 28, 2023

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

Dec 27, 2023

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

Dec 26, 2023

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

Dec 19, 2023

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

Dec 18, 2023

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

Dec 14, 2023

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

Dec 12, 2023

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

Dec 7, 2023

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

Dec 6, 2023

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

Dec 5, 2023

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

Dec 4, 2023

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

Nov 28, 2023

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

Nov 27, 2023

#swimming #swimcoach #nlscak #lacticacid #vo2max Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Nov 24, 2023

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

Nov 22, 2023

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

Nov 21, 2023

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

Nov 20, 2023

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

Nov 14, 2023

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

Nov 8, 2023

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

Nov 7, 2023

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

Nov 6, 2023

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

Nov 4, 2023

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

Nov 3, 2023

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

Nov 2, 2023

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

Nov 1, 2023

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

Oct 28, 2023

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

Oct 27, 2023

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

Oct 26, 2023

Remember, the legs feed the bear! Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Oct 25, 2023

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

Oct 24, 2023

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

Oct 23, 2023

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

Oct 22, 2023

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

Oct 19, 2023

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

Oct 18, 2023

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

Oct 17, 2023

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

Oct 16, 2023

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

Oct 16, 2023

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

Oct 13, 2023

Swim Workout - VO2Max - Kick Set Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Oct 12, 2023

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

Oct 12, 2023

Working kick, Free, Breast, Fly. Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Oct 10, 2023

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

Oct 10, 2023

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

Oct 6, 2023

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

Oct 5, 2023

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

Oct 4, 2023

Go ahead, get short with me! Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Oct 3, 2023

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

Oct 3, 2023

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

Sep 30, 2023

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

Sep 28, 2023

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

Sep 27, 2023

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

Sep 26, 2023

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

Sep 25, 2023

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

Sep 20, 2023

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

Sep 18, 2023

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

Sep 15, 2023

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

Sep 14, 2023

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

Sep 13, 2023

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

Sep 12, 2023

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

Sep 11, 2023

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

Sep 7, 2023

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

Sep 6, 2023

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

Sep 5, 2023

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

Aug 31, 2023

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

Aug 30, 2023

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

Aug 29, 2023

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

Aug 28, 2023

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

Aug 25, 2023

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

Aug 24, 2023

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

Aug 23, 2023

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

Aug 22, 2023

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

Aug 21, 2023

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

Aug 17, 2023

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

Aug 16, 2023

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

Aug 15, 2023

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

Aug 14, 2023

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

Aug 11, 2023

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

Aug 10, 2023

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

Aug 9, 2023

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

Aug 8, 2023

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

Aug 7, 2023

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

Aug 4, 2023

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

Aug 3, 2023

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

Aug 2, 2023

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

Jul 31, 2023

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

Jul 31, 2023

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

Jul 28, 2023

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

Jul 26, 2023

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

Jul 25, 2023

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

Jul 20, 2023

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

Jul 19, 2023

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

Jul 18, 2023

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

Jul 17, 2023

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

Jul 14, 2023

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

Jul 13, 2023

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

Jul 12, 2023

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

Jul 11, 2023

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

Jul 10, 2023

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

Jul 7, 2023

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

Jul 6, 2023

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

Jul 5, 2023

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

Jul 3, 2023

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

Jun 30, 2023

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

Jun 29, 2023

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

Jun 28, 2023

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

Jun 27, 2023

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

Jun 26, 2023

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

Jun 24, 2023

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

Jun 22, 2023

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

Jun 21, 2023

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

Jun 20, 2023

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

Jun 19, 2023

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

Jun 15, 2023

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

Jun 12, 2023

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

May 31, 2023

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

May 26, 2023

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

May 25, 2023

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