Prevent the Pain: Shoulder Workouts
Do you suffer from rotator cuff, neck, collarbone pain during or after swimming? Do you want to have buff-super-tough shoulders that...
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Daniela Klaz
May 313 min read
Open Water Workout Ideas
Swimming in the pool to train provides different opportunities for speed, endurance, and technique training because it's a...
60 views1 comment
Daniela Klaz
Feb 132 min read
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 71 min read
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...
71 views0 comments
Daniela Klaz
Jan 222 min read
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...
31 views0 comments
Daniela Klaz
Jan 153 min read
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. ...
9 views0 comments
Daniela Klaz
Jan 83 min read
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...
19 views0 comments
Daniela Klaz
Jan 14 min read
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, 20234 min read
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, 20234 min read
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...
20 views0 comments
Daniela Klaz
Dec 11, 20233 min read
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...
22 views0 comments
Daniela Klaz
Dec 4, 20234 min read
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...
14 views0 comments
Daniela Klaz
Nov 13, 20231 min read
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...
227 views0 comments
Daniela Klaz
Nov 13, 20233 min read
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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