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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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