How You Practice is How You Perform

This is the time of year to do the work so next season’s goals can be reached, PR‘s can be set, and personal successes achieved. We have all been there:  coming to practice tired, dragging, and not quite all there. I propose something a little different…
You’re there.  Why not make the most of it?

We all know technique is the most important thing in swimming. To achieve proper technique, muscle memory is key. I’ve heard all kinds of things at practices from all kinds of people for years.

“I’m just warming up.”
“It takes me awhile to get going in the water.”

And so on and so forth. Remember the way you practice is the way you race.

The first second you get in the water and take your first stroke, technique has to be concentrated and done at your best ability. Everybody’s busy, our schedules are jampacked.  You’re already at practice and in the water…make every lap count!

Warm-up you don’t have to go 100%  – yet you should concentrate on every part of the stroke that you can.  Bad habits are hard to break – don’t create them during your warmup. After warmup, each lap is done with intention and precision.  Do the drill, the lap, the set and practice with your best effort.  If you do flip turns in in your race do them every lap in training (By the way swimmers and triathletes…there is an avalanche of literature and the data is conclusive…there is not a better instrument than the flip turns for training your body to process oxygen more efficiently).

SPP workouts are written for you.  Each set, each drill, each day each week has been planned, researched, and developed.  We will continue to do research and apply new advances in training so why not take advantage of it today.
I can’t wait to see next year‘s achievements by all of you!  Yeah, you probably have seen, we get emotional but it starts from the very first second you get in the water!!

Strength and endurance #1

Strength and endurance #1

*Important only 10 seconds rest in between each rep!

*Please limit your time between each drills to less than 30 seconds. 


200 free 200Kick w/fins 200 pull

Main set:

50 yo 300 pull Pyramid amid

5 x 100 sighting 3x per lap) 

1 x 500

Every set done with buoy

Cool down: 

        200 free

Workout notes:

*The focus on every drill is to have great technique. 

*Work on every lap to implement the “glide” and start the stroke from the hip. 

*The overall workout goals are improve your endurance and Open water sighting and stroke technique. 

*Please feel free any questions to private message me with any questions. 

“Tri to live all it takes is effort”


Spp work out schedule

SPP fosters a healthy lifestyle through swimming and triathlon with a positive role in our community!

workout schedule:              

  • Monday/Tuesday San Fernando Pool 12 PM to 1 PM swim program
  • Monday 7 PM twice a month yoga w/Abica Dabay
  • Tuesday, Wednesday, Friday:  6 AM to 7 AM Glassell Park Pool, Masters swim program
  • Saturday 8 AM – three different rides and runs available
  • Once a month open water clinics at Zuma Beach in Malibu starting at 7 AM (during season)
  • For a limited time, we are offering a one on one, one hour USMS certified master swim coached lesson a week for four weeks!