Open Water Workout Ideas
Swimming in the pool to train provides different opportunities for speed, endurance, and technique training because it's a...
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Daniela Klaz
- Feb 13
- 2 min
Valentine's Day Swim Workouts
You may love (or hate) today's workouts. The intent is to play with different speeds and build up your cardio and lung capacity. XOXO...
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Daniela Klaz
- Feb 7
- 1 min
Freestyle Technique Overview
In an effort to provide a resource for swimmers focusing on technique during their workouts, I've created a series of cards (downloadable...
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Daniela Klaz
- Jan 22
- 2 min
Monday Motivation: Pyramid Sets for Stamina
Today's workouts are geared toward building up to distance with some flair. A fun way to do this is with pyramid sets that contain...
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Daniela Klaz
- Jan 15
- 3 min
Monday Motivation: High Intensity Middle Distance
Today's workouts are geared toward increasing intensity over middle distances, elevating your heart rate and working to make intervals. ...
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Daniela Klaz
- Jan 8
- 3 min
Monday Motivation: Non-Freestyle & IM Workouts
Today's workouts are geared toward changing muscle groups and gaining technique across strokes. Wait, what does that mean? There are many...
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Daniela Klaz
- Jan 1
- 4 min
Monday Motivation: Open Water Practice without Open Water
With the new year upon us, this week's Monday Motivation is going to be a little different. Instead of publishing a few pool workouts,...
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Daniela Klaz
- Dec 25, 2023
- 4 min
Monday Motivation: Holiday Focus & Spirit Week
Today's workouts are aimed toward technique and learning how to feel more self-aware in the water. If your goal is to start bulking up...
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Daniela Klaz
- Dec 18, 2023
- 4 min
Monday Motivation: Distance Day
Today's workouts are aimed toward gaining yardage and endurance. If you're training for a distance event, or using these workouts for a...
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Daniela Klaz
- Dec 11, 2023
- 3 min
Monday Motivation: Sprint Workouts
Today's workouts are targeting speed changes and sprinting. Despite these being lower yardage, you'll need to be lifted out of the pool...
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Daniela Klaz
- Dec 4, 2023
- 4 min
Monday Motivation: Kick & Pull Workout
Today's workouts are focusing on kick and pull efficiency. When you're kicking freestyle, backstroke, or butterfly, you want to kick...
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Daniela Klaz
- Nov 13, 2023
- 1 min
1 Mile to 5K: 26 Week Training Plan
You: I want to swim a 5K next year. Me: Rad. Let's do it. You: I don't know where to start or what yardage I need to aim for. Me: No...
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Daniela Klaz
- Nov 13, 2023
- 3 min
Drills for Body Position, Rotation, and Extension for Freestyle
Let's face it: swimming is TOUGH. For most people, swimming efficiently doesn't come naturally, and unlike most land endurance sports,...
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