Swimming with Polar Bears Podcast

Swimcast No. 363 brings Northern Lights Swim Club updates for the week of August 31, 2026, plus our training focus on backstroke technique, turns, starts, and building an aerobic base.

In this episode:
• Labor Day weekend practice schedule
• South vs. Service volunteer timers — September 10
• NLSC Intrasquad Meet — September 12
• Championship eligibility reports
• Arena team partnership and SwimOutlet team store
• Weekly Drop: backstroke technique, turns, starts, and aerobic development

Learn more: https://www.nlscak.org/

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/u9Ruy9redv8

Our original USRPT set is back! #swimming #vo2max #speedwork #kicking

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/6rwbHJt1bCg

It is a VO2 Max themed week! Check out the mid-distance tango and the intense kicking! #swimming #vo2max #middledistance #kicking

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/uue0shvzzC4

More aerobic maintenance today, however we do have a more anaerobic threshold set today. Toward the end of practice we do some breaststroke, first some paddled power swims, followed by some 25's sprint breaststroke kick. #swimming #enduranceswimming #breaststroke #aerobicmaintenance #aerobicswimming

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/STK0vHx2B1I

We are in an aerobic maintenance phase of our training cycle, so we do have a relatively large volume, however we have a recurring sprint kick set as part of our practice, so there is some spiked intensity. #swimming #aerobicmaintenance #aerobicswimming #sprintkick

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/5GOz7BI0Q3A

We are in the Aerobic Maintenance phase of our current training cycle, so be prepared for a "moving Monday". We have Dolphin Kick on our back streamlined as well as some vertical kicking today. #swimming #aerobicmaintenance #aerobicswimming #verticalkick

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/fNxFCBTEn2I

Although it seems early, some of our local HS programs have begun their taper for Regions and State. We will supplement that taper with some aerobic maintenance and a bit of speed. #swimming #bungeeswimming #aerobicmaintenance #aerobicswimming

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/p0jkOcct49I

A lot of the same themes as #355. Check it out. #swimming #technique #repeat

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/UbmGdNjUOgY

Transitioning over to some short axis technique work. Today we will be looking a Breaststroke a lot. We want to find our most efficient body position in our stroke. #swimming #swimmingtechnique #shortaxis #breaststroke

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/NruYsKhw8ec

Today is more recovery and technique work. We just completed our first competition of the season, so we are going to spend some time working on our "problem" areas. Turns and Long Axis technique will be today foci. #swimming #swimmingtechnique #turns

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/euRYipt43v4

We are coming off our first meet of the 2024-25 season. Really nice results, but we need to address some technique and turn issues. #dothework #swimming #swimmeet #technique #turns

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/vEMt5fW6RNg

It is Spirit Week as we head into our first meet of the season this weekend. Today is Jeans Day! We will be working on our race specific strokes with an eye on top end speed. We have some Turn Time today as well as our Max Tempo Fly set. #swimmeetprep #swimmeet #swimming #speedwork

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/9gB3MYhgETw

It's Wednesday of Spirit Week, and that means Floaty Wednesday! We are getting prepared for our first meet of the season this weekend. The Silver group has a BOSS 500 as well as some 200 Pace work. The Bronze group is working backstroke finishes among other things. #spiritweek #swimming #vo2max

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/r-MfdbfKR3E

Today is Twin Day for Spirit Week! We are headed into the first meet of the season..it is time to race! Today we will be working on our legs! #swimming #swimmeetprep #vo2max #legday #legsworkout

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/3bYanCyVEU8

It is a bit of a "moving Monday" with a swim meet coming up on Saturday. We are working some aerobic maintenance in all training groups with an eye toward racing this weekend. #swimming #swimmeet #aerobicmaintenance #intermittentsprinting

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/Ib06yvW_reM

It has been a nice week of training, and with no practice tomorrow (due to a HS meet) we will be hitting it fast and strong today! We have a set working on Breaststroke hand speed, and another (Breakneck) that encourages top end sprint speed in our Freestyle. #sprintrevolution #lacticacid #swimming #swimcoach #polarbear

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/AIhAOvm34Og

Remember to register for the Fall Equinox Dual meet! Today's practice focuses on finishing our stroke races with speed and guts! #speedwork #swimming #sprintrevolution

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/ERqMj-AGOc4

First, we have a quick reminder to sign up for the Fall Equinox Invite, coming up on the 28th with the deadline to register the 21st. Today we are working on our Underwater Dolphin Kicking (UDK's) and we will be working on speed play by descending within our main sets. #swimming #swimcoach #enduranceswimming #speedwork

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/OtsVH3-MGIA

Remember to register for the Fall Equinox Invite, we have some sprint kick sandwiched by some Free with Snorkel and fins. The last part of practice has some short axis work with technique work and sprint kick on our Breaststroke. #swimming #swimtechnique #breaststroke #sprintkick

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/JwT5FMNQPXI

Monday morning practice for the Gold group. We have a nice long relaxing 1500 free with fins and snorkels (paddles optional), then we have an aerobic maintenance backstroke set that is blended with fly sprints with propellers. Finally we are going to work our core with dolphin kick on our backs and dolphin kick bungee sprints. #aerobicswimming #bungeeswimming #propellerswimming #sprintrevolution #udk #antisocial #corestrength

Visit http://www.nlscak.coach/ for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming