Practice + Pancakes: Power + Partner Pulls with Nashville Aquatic Club

SwimSwam wants to give you an inside look at what a normal day-in-the-life looks like for any given swimmer, and how that differs from team to team or city to city. We send our head of production, Coleman Hodges, to be a fly on the wall at practice, then relay what he discovered back to you over pancakes. Or at least breakfast.

Even though the Southeast Pancakes tour is over… we’re in denial. So we’re keeping the party going! On the way to the Knoxville Pro Swim in January (if you can remember that far back), I actually made a stop in Nashville to see what the Nashville Aquatic Club was up to. They stole my heart from the moment they got in the pool; warm up was 25’s and 50’s thinking about your technique. How great is that?!

Since a number of their swimmers were getting ready for one meet or another, they weren’t going pedal to the metal by any means. Their main set was simple, but effective:

7×100 @ 1:15, hold a constant pace

5×100 IM @ 1:25, again hold a constant pace

6×50 free Descend 1-6 @ :45

4×50 @ 1:00 your stroke descend 1-4

After that, they got into some fun power. They had bucket efforts at one end of the pool, and sprint 25’s with equipment on the other end of the pool (8.9 25 free with fins, not too shabby!)

Most of the kids didn’t actually make it to the pull set, but the Walsh sisters (Gretchen and Alex) and Ella Nelson, who were getting ready for the Knoxville Pro Swim, did. My favorite part was the partner pull, because while I’ve seen a wheel barrel tow in swimming before, I’d never seen one breaststroke.

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4 years ago

This practice is more boring than innovative..maybe just me and my friends think this way

Reply to  Ladymanvol
4 years ago

Actually, that was the practice that their dead coach wrote. He died of cancer and fought in Vietnam. They always do it on his birthday to honor him. So you basically are hating on a dead Vietnam Veteran and cancer patient. How do you feel about yourself now?

Reply to  Adham
4 years ago

*shyly types on phone*
Hahaha, y-your so funny Adhami ( ^ω^ ).
*blushes and sets down phone to giggle*
*picks up phone again*
Oh B-Big Boy, your in perfect harmony everyone’s thought and feelings.
*thinks about Adham and her making dumplings together dressed up as their favorite anime characters after practice*

Reply to  Adham
4 years ago

Feelin pretty good…I am against all war.

Reply to  Ladymanvol
4 years ago

And cancer

About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

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