Swim Life

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Swim Life Rantings


  • Do we need to make a change at USA Swimming?  How about ASCA?
  • LEAP....backward
  • Senior Swimming in America - The Progression We Should be Following
  • USA Swimming Travel Policy - Is it more than about protecting swimmers?
  • Save Senior swimming in the USA
  • The Facts about Senior Swimming in America
  • Is USA Swimming going the way of Swimming South Africa?
  • Athlete Protection Training - the latest USA Swimming non-athlete membership requirement
  • The Disconnect between USA Swimming's membership and the National House of Delegates
  • The Future of USA Swimming
  • USA Swimming is getting redundant.  Yeah, and they are getting superfluous too.
  • G-BEAP:  Governing Body Evaluation and Achievement Program

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What is Swim Life

Swim Life is a Swim Blog or SLOG. It is a record of practices, ideas, and book & product reviews by Cliff Murray, the Head Coach of Northern Lights Swim Club and South Anchorage High School.

The workouts posted were swum by swimmers at NLSC and/or SAHS. Feel free to use them in part or whole. Please use the Workout Key when modifying intervals or to determine the terms, lingo, and slang used in the sets.

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Workout Tags

  • Gold: NLSC Senior Group Practice
  • Silver: NLSC Pre-Senior Group Practice
  • HS: East High School Practice

Workout Key

  • BK - Breast Kick
  • BOSS - 500 [350 swim EN2, 150 kick w/fins FAST] or 200 [150 swim EN2, 50 kick w/fins FAST]
  • BPA/MSV - Best Possible Average/Maximum Sustainable Velocity
  • CH - Choice
  • CHEZ - Choice Easy
  • DK - Dolphin Kick
  • DKS - Drill/Kick/Swim
  • EN1 – Develop economy, maintain aerobic adaptations (10-30 sec rest)
  • EN2 – Improve threshold, aerobic endurance (10-30 sec rest)
  • EN3 – Improve aerobic power and minor threshold (30-60 sec rest)
  • FK - Flutter Kick
  • HYP - Hypoxic
  • LOCO - Locomotive, 1 EZ, 1 FAST, 2 EZ, 2 FAST, etc
  • MDPS - Maximum Distance per Stroke
  • MOPS - Middle of Pool Sprints
  • NOVA - Swims with a variety of jumping, somersaults, twisting, diving, & other calisthenics both in & out of the water.
  • REC – Warm-up, warm-down, drills
  • SKS - Swim/Kick/Swim
  • SLOB - Streamline On Back
  • SP1 – Improve lactate tolerance (1:1-1:2 work/rest ratio)
  • SP2 – Improve ability to produce lactate and tolerance (1:2-1:8 work/rest)
  • SP3 - Improve maximum speed and power (1:8+ work/rest ratio)
  • SPDK - Single Pull, Double Kick Breast Drill
  • Sprint Medley - 25 half fast/half easy, 25 half easy/half fast, 25 sprint

Other SLOGs

  • TEXAS SWIMMING
    Recycled Quote of the Day (09/27/11) - *No one listens to my idears.* *Paul John Teutul*
    2 days ago
  • Swimmer's Daily
    Racing An Olympic Swimmer…BUT He’s Dressed As a Chicken | Untapped - What happens when Olympic gold medalist Tom Dean agrees to race us in the pool…dressed as a full-blown chicken? We challenged Tom Dean – one of the fastest...
    3 days ago
  • Reach For The Wall
    Bãi biển mạt chược - Vui chơi trên Bãi biển và tận hưởng mùa hè trong trò chơi Mahjong Solitaire cổ điển này. Kết hợp 2 trong số các ô trống giống nhau để loại bỏ chúng. Gạch...
    3 years ago
  • Southern California Aquatics SCAQ Swim Club
    Why did Misty Hyman upset Susie O’Neill in the 200m butterfly at the Sydney Olympics? - I watched the race several times, and what is demonstrably clear is that Misty Hyman had a superior technique. This can be observed by how high her "glut...
    5 years ago
  • The Swim Brief
    How Your Swimmer is Talented - Recently I've had the pleasure of re-connecting with some old classmates from my graduate school days. One of them, a woman who has been tremendously kind ...
    8 years ago
  • Curb Northside ISD
    curbnorthside -
    9 years ago
  • GOLD MEDAL MEL
    Some Olympic Thoughts « blog maverick - My position on NBA players and the Olympics has not changed since I first wrote about it nearly 8 years ago. It was stupid then. It has not gotten any smar...
    13 years ago
  • Swim Sci
    -

Swimming Related Links

  • US Swim Scandal
  • USA Swimming
  • United States Masters Swimming
  • USA Triathlon
  • FINA
  • SwimRoom.com

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