Author Archives: Paul Zaich

New Easy-to-Use Upload and Video pages on Stroke Lab Update

New Easy-to-Use Upload and Video pages on Stroke Lab Update

Stroke Lab™ now offers new features that make uploading, sharing and coaching videos even easier. Let’s take a look at the new features offered: Public & Private Settings for Videos All videos now offer the option of a public 0r … Continue reading

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US Swimming Nationals: Learn from Watching the Best

US Swimming Nationals: Learn from Watching the Best

This week the US Senior National Championship are being hosted in Palo Alto, CA and will feature 1800 elite swimmers. In previous years, only those local to the meet had the opportunity to watch these amazing swimmers compete. If you … Continue reading

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Track your warm-up.

A good warmup is an essential element of any workout and crucial to success in competition. Studies suggest that 15-20 minutes of low to moderate intensity effort (50%-60% of maximum heart rate) can increase endurance performance by 6% and sprint … Continue reading

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Warm Down by Heart Rate

After a big competition or tough practice, many swimmers don’t warm-down enough. They may swim until they feel “loose”, but in reality they probably need to go further. When worked to the max, the muscles need more time to recover … Continue reading

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Workout at a Specific Heart Rate Goal

Workout at a Specific Heart Rate Goal

In swimming we often set target time goals for aerobic repeat sets. To try something different, set a specific target heart rate for your swimming set. For example, try swimming 10×100 freestyle at a heart rate of 140 on 10 … Continue reading

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Accurate Heart Rate Technology While Swimming?

Heart rate is an effective indicator of effort and monitoring that effort is vital for athletes to train and perform at their highest potential. Unfortunately, swimmers just don’t have access to the same heart rate technologies as other athletes. The … Continue reading

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A Quick Start Guide to Resistance Training

A Quick Start Guide to Resistance Training

Resistance training gives a swimmer the unique ability to focus specifically on producing power during their training. When used correctly resistance cords and swim parachutes produce a swimming specific workout very similar to weight training. Let’s discuss the cord products … Continue reading

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Speed Training: My training update for USMS Nationals + Sample Workout

With the championship meet only a week away, I am now focusing on race-pace speeds. There are many names for speed training: anaerobic capacity, explosive power, “easy speed”, sprint work etc. Whatever your name for it, just know that speed … Continue reading

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Using your Core: My training update for USMS Nationals + Sample Workout

I’m two weeks into my four-week training cycle leading up to USMS Nationals in Mesa, Arizona. My goal was to get in the water 3 times a week in preparation for the meet. So far, I’ve only managed to swim … Continue reading

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An Entire Training Season – In 4 Weeks! My preparation for USMS Nationals!

It’s that time of year again. Time to shake off the rust of 11 months without consistent training. Time to train for USMS Nationals to avoid making a complete fool of myself. With only a month left to train before … Continue reading

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