I started swimming on a team when I was 5 years old. I swam through elementary, high school and for my first two years at university in Russia until I moved to the US. I have been swimming with a great group of dedicated, creative swimmers for the past few years and I love it.

When I am not swimming, I spend time with my family and take my son to swim team.

My posts

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If you haven’t tried DragSox in training yet, grab a pair today and find out for yourself why Swimswam said DragSox were #1 of the “6 Swim Resistance Accessories Swimmers Love and Hate.”
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I’ve been meaning to write a post about the use of the pull buoy in training for quite some time now but, unfortunately, never got around to it until today. What finally made me sit down and write...
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To help our users navigate AquaVolo.com and find relative information faster, we created the AquaVolo.com Site Map. Unlike the traditional site maps that are made to be read by computers, we designed...
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AquaVolo Product Overview (full size image).  full size image
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USA Swimming recently posted a short article titled “The Key to Freestyle Balance: Breathing and Kick” [1] in which the author, Matt Barbini, suggests that a lack of balance is the root of most...
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Snapshot of Evolution of Paddles and Snorkels. See full size image
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DragSox® vs. Power Tower enlarge   Related posts: AquaVolo DragSox vs. Running Shoes
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DragSox vs. Running Shoes enlarge     Related posts: Dragsox vs. Power Tower
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Check out this ambitious DragSox set from Minnesota Swimming! Share your pictures. We love to see creative use of our products.
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In the recent article "Should Swimmers Train With Kickboards?" Allan Phillips (an assistant editor of the Swimming Science Research Review) writes, "Other critiques of kickboard use are...
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Thank you for sharing, Penn State Swimming!    Here's how this set works: 1x 25 with 3 pairs of DragSox 1x 25 with 2 pairs of DragSox 1x 25 with 1 pair of DragSox 1x 25 sprint swim,...
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Today’s perspective on strength training by Luis Vargas from MarkAllenOnline.com on XTri.com featured an image of VoloBlades. The image illustrates one of Luis’s recommendations–using paddles to...
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The goal of every competitive swimmer is to swim faster. One way to swim faster is to reduce drag. One way to reduce drag is to improve your body position in the water by making it more horizontal...
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04/03/2014 Introducing VB AIR
There are three common types of underwater arm pull in swimming:  1) the dropped elbow arm pull;  2) the straight arm pull; and  3) the high elbow arm pull. 
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Finger paddles, sometimes also known as sculling paddles, are frequently touted as paddles that help swimmers increase their "feel for water." Evidence to support this claim, however, is never...
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We frequently get emails from coaches asking for sample DragSox workout sets to help them get started. We always share our own workouts with people, but we wanted to hear from the experts, coaches...
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Shared by Head Senior Coach of CATS Aquatic Team (http://.cats-aquatics.com), Vlad Pyshnenko.Thanks for sharing, Vlad!! 
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Just in time for the holidays--introducing the AquaVolo sample set. It's a perfect gift for anyone who would like to try the most effective training gear for swimmers and experience themselves why so...
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We have exciting news for our EU customers: now you can order DragSox® in Europe to save on shipping and reduce delivery time. We have partnered with INPE Trade, a Czech company founded by Martina...
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In the article "Outside the Box Training: Must be the Shoes" posted on usaswimming.org the author recommends swimming in shoes as a fun and "relatively easy to understand" training technique for...
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Congratulations to CATS Aquatic Team and the head coach Vlad Pyshnenko on breaking the National Age Group Record in 200 Free relay and 200 IM relay! The CATS Aquatic 200 Free Relay splits:...
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TIDE Swim Team breaks NAG record! The Tide Swim Team group of Nathaniel Dacruz, Austin Temple, Harrison Pierce, and Austin Ryan are the new 15-18 National Age Group Record holders in the 200 meter...
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Swimming paddles were invented in the beginning of the 18th century. In the following 300 years, they have gone through manifold of successive alterations but the overall concept has remained the...
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We have mentioned before that you can train with DragSox by pulling them up to your knees. Here is what it looks like, Tyler McGill and Adam Brown at Auburn:  
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Our friends from LoSwim, Annie and Sheeva, are running a kickstarter campaign to raise money for 4 new styles of their awesome swimsuits. (If you are not familiar with their swimsuits, check out any...
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I have always found it very inspiring to see workouts of top athletes and coaches. Most of the workouts that we do ourselves at AquaVolo are, in fact, adapted from coaches such as Dave Salo, David...
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A couple of weeks ago I wrote a post titled “Things To Consider When Shopping For New Power Training Gear” in which I described three essential properties of training gear to consider when shopping...
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What things should you consider when shopping for new power training gear? Which equipment will be the most beneficial for you or your team? Making the right decision while trying to weed out...
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WU 20 min Free (adapted from Brett Hawke): 4 x ( 50 as 20m all out, rest easy; @1:30 50 as 30m all out, rest easy; @1:30 50 easy; @1:15 50 all out @1:45 ) 200 easy Fly: 4 x ( 4 x 25 fly with...
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Swimming fast while tired: 3 x ( 8 x 25 free with VoloBlades 45 and ZB Weights 1/2 @0:20 take ZB Weights off 4 x 25 fast free with VoloBlades 45 @0:15 100 easy )
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Feb, 2013. Adrian 18.73 Ervin 19.51
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VoloBlades are unique. Unlike traditional swim paddles, VoloBlades shift the point of force down to the lower part of the palm which: - Encourages high elbow catch allowing for better anchoring, -...
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Here is a couple of new things you can try with VoloBlades and ZB Weights: Tap Drill with VoloBlades, ZB weights, and DragSox ZB Catch n' Hold Good luck!
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20 min warmup and drills 10 x 100 on 1:30 as: 2 x 100 with DragSox 30, VoloBlades 60 and ZB weights 1/s 2 x 100 with VoloBlades 60 and ZB weights 1/s 2 x 100 with VoloBlades 60 2 x 100 no...
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   Read this technical review of VoloBlades and DragSox by Coach Adam Cremieux of Westmont Swim Club:
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WU + drills = 20 min 3 x (  4 x 75 (see below)  50 all out swim, first 2 rounds no equipment, last round fith fins  50 easy @1:30 ) 75s per round: #1: no equipment @1:00 #2: VoloBlades...
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Congratulations to Auburn Swimming on victory over Texas!  "FINAL SCORES: #Auburn men 166, Texas 132. #Auburn women 153, Texas 145." (source: https://twitter.com/AuburnSwimming). Auburn is...
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Yesterday's workout.  The first set adapted from Dave Salo. WU + fly drills = 20 min 3 x (  2 x 100 kick (see below)  2 x 50 kick @0:45; no equipment  2 x 25 all out swim @1:00;...
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01/05/2013 150s swim and kick
The first half of the workout adapted from Chris Plumb (Carmel Swim Club) via swimmingwizard.  I used VoloBlades 60, the first ever Palm Paddles,  and ZB Weights to add a cycle of weight...
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In case you missed the news, we have released two new products: VoloBlades and ZB Weights.
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Warm up + drills = 20 min 10 x 100 free with VoloBlades 60 and ZB Weights @1:30; - #5 and #10 fast with VoloBlades 60 only (no weights) 100 easy 4 x 50 streamlined dolphin kick with fins and DragSox...
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Warmup + drills = 20 min 3 x ( - 2 x 25 fly with DragSox and fins @0:30 - 2 x 25 fly with DragSox pulled up to the knees and fins @0:30 - 2 x 25 fly no equipment 0:30 ) RI 0:30 2 x ( - 3 x 50...
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- Warmup + drills = 20 min - 6 x 50 dolphin kick with fins and DragSox 45 @1:00 - Combo - 4 x 50 kick with DragSox 45 @1:15 - 4 x 50 pull with VoloBlades 60 and DragSox 45 @0:45 - 3 x 50 kick...
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12/06/2012 Fly and Free 50s
  The following set was adapted from Brett Hawke. I changed the order of rounds and added fins with DragSox 45 for fly.   Warmup + fly drills = 20 min 2 x (  4 x (   4 x 50 as...
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12/04/2012 Swimming Combo
Warmup + drills = 20 min 2 x ( 4 x 25 fly with fins and DragSox 45 pulled up to the knees @0:30 4 x 25 fly no equipment @0:30 50 easy @0:30)
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11/29/2012 Fly and Free
WU + drills = 20 min 3 x ( 3 x 50 dolphin kick with fins and Dragsox 45 @1:00 2 x 25 fly with fins and DragSox 45 @0:45 4 x 25 fly no equipment @0:45 50 easy ) 3 x ( 4 x 25 flutter kick with...
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UCLA Bruins were one of the early adopters of DragSox™ and we are very excited about their latest results! "November 11. ONE day after beating #16 Arizona State, the 15th-ranked Bruins...
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11/01/2012 Fly Kick Swim Set
Long warmup and drills Fly Kick Swim Set: 3 x (  4 x 50 fly kick on your back with fins and DragSox™ 45 @1:00  4 x 25 fly with fins and DragSox™ 45 pulled up to the knees (tip from Dave...
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Question: What do you see in the back?Answer: DragSox™!Source: Blue vs. Orange Video #1 (SwimMAC Carolina) 
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via Cap & Googles
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Some of the video's of Cal Men's Swimming vs. Pacific 2012: http://aquavolo.com/category/tags/cal-mens-swimming-vs-pacific-2012And as a bonus, here is a video of Cal Post-Grads with Nathan Adrian...
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See how DragSox™ can help develop "quick, narrow, and strong flutter kick". source: GoSwim.tv
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"Two-time U.S. Olympic swimmer and gold medalist Anthony Ervin will be competing on the World Cup circuit this fall. Anthony will be representing the United States at stops in Dubai, Doha, Stockholm...
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08/28/2012 Kick and Fast Swim
WU - 15 minutes 2 x ( 3 x 50 kick with DragSox™ 45 @1:20 2 x 25 all out swim no gear @1:00 50 easy kick @2:00 ) 2 x ( 6 x 25 kick with band @0:30 2 x 25 all out swim with small paddles @1:00 50 easy...
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WU - 20 min 100 pace, free: 4 x 25 @0:15 100 easy 50 @0:30 + 2 x 25 @0:15 100 easy 2 x 50 @0:30 100 easy 4 x 25 @0:15 200 easy Modified Gavin's set: 4 x 25 all out kick with DragSox @3:00 (this is a...
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"Connor Black had a sensational prelims swim in his 100 butterfly on the third morning of Junior Nationals, breaking the meet record set in 2009 by Neil O'Halloran. Black also finished top-eight in...
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08/12/2012 Kick Pull Sprint
WU - 10 min 8 min VK as: 6 x (0:20 scull + 0:20 hands out + 0:30 elbows out + 0:10 streamlined) 6 x 75 sprint kick @2:00 100 easy Pull: 3 x 200 pull with small paddles, DragSox and fins: @1:40 4 x 25...
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"Computer Scientists Reveal how Aquatic Olympic Gold Is Captured - Above and Below the Surface" - NYU.edu
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WU 10 min 12 x 25 swim no gear @0:20 2 x ( 2 x 100 swim with DragSox and paddles; round 1 @1:45, round 2 @1:40 2 x 100 kick with DragSox @3:00 100 sprint swim no gear 50 easy kick @2:00 ) 100...
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07/25/2012 Kick and Swim
WU - 10 min 16 x 25 free @0:20 100 easy Kick: 2 x ( 2 x 100 with DragSox @2:15 2 x 50 with DragSox @0:50 2 x 25 swim all out, no equip. @1:00 50 easy @3:00 ) Swim : 2 x ( 2 x 100 with DragSox...
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“We found that there exists an optimal spacing between fingers that maximizes the force exerted by hand during swimming,” said Adrian Bejan, professor of engineering at Duke’s Pratt School of...
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According to the research from Johns Hopkins University, the deep catch is more effective than the high-elbow catch stroke. A team supervised by a Johns Hopkins fluid dynamics expert has found...
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We have added testimonials and teams training with DragSox to our Community page.  Please check them out and let us know if you have any questions.
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AquaVolo is going to Las Vegas! We will be at the ASCA 2012 conference in Vegas (Sep. 4 - 9, 2012). Stop by our booth (716) and say hello! Happy swimming and see you in Las Vegas!
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  Here is a fun DragSox set from Nick Brunelli who swims with Dave Marsh at SwimMAC.   (you can also find it in our Videos section)
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Today I did one of my favorite kick sets that I have been doing for many years (originally from Dave Salo's book: SprintSalo). I modified it slightly to include DragSox and a kick band: 3 x ( 2 x...
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05/14/2012 Sunday - power
Here's our Sunday's workout with Rolandas and Oliver. WU Stations, 1min on, 1 min off (repeat 3 times each station): Station 1: Cord - fast kick out as far as you can and kick in place for 1 min...
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CATS Aquatic is one of the teams that trains with DragSox.  We have written about their impressive results before.  Today we are happy to report another great achievement: CATS captured...
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Another team that trains with DragSox: "Bruins Wrap Up Pac-12 Swimming & Diving Meet With More Records Murphy breaks school record in 100 free; 400 free relay sets school mark." Full text here...
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More good news from teams that train with DragSox: The Wyoming Cowboy Swimmers And Divers Finish MPSF Championships in third Place and Luther College wins its sixth consecutive Liberal Arts...
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New interview from swimmingworld.com: Tony Batis, the head coach of Palo Alto Stanford Aquatics, joins the show to talk about the qualities that have helped his team be on the USA Swimming Club...
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I am visiting my family in Southern California.  The local 25 yards pool is closed for the Holidays.  Fortunately, I have access to a short community pool where I can get pretty good...
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Congratulations to CATS Aquatic Team swimmer Connor Black and his coach Vlad Pyshnenko, who qualified for the U.S. Olympic Trials 2012 last Saturday. CATS is one of the teams training with DragSox™....
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WU + drills = 20 min 3 x ( 3 x 50 with DragSox and medium paddles; per round 1:00, 0:50, 0:40 ) Modified Dave Marsh' VK set. No equipment: 8 min VK as (0:20 scull, 0:20 arms out, 0:30 elbows out, 0:...
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(via swimmersdaily.com)
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1. Advantage.   DragSox™ offer significant advantage over existing power training devices in effectiveness, cost and/or ease of use.    Please read these post for more...
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I wrote this article in April, 2011 but never posted it here.  I will explain below why I am posting it now. --- “You have two brains: a left and a right. …your left brain is your verbal and...
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09/27/2011 Kick set with band
WU + drills = 20 min 7 min VK with band as (0:20 scull, 1:00 stretch (30s one leg, 30s another), 0:20 VK arms out, 0:30 VK elbows out, 0:10 streamlined)x3 6 x 50 sprint kick no equipment, @1:30 7...
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09/27/2011 Kick set with band
WU + drills = 20 min 7 min VK with band as (0:20 scull, 1:00 stretch (30s one leg, 30s another), 0:20 VK arms out, 0:30 VK elbows out, 0:10 streamlined)x3 6 x 50 sprint kick no equipment, @1:30 7...
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  "SUAO, Taiwan (AP) — Six Japanese men swam 95 miles (150 kilometers) through heavy winds and rough seas to reach the Taiwanese coast Monday in a show of gratitude to Taiwan for its help after...
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WU + drills = 20 min 6 x 75 easy pull with VoloBlades 60 @1:00 Gavin's set: Strip Down and Assisted 6x ( 6x 25 @ :45 odd fast, even ez ) DragSox™45, VoloBlades™45, Fins DragSo 45, VoloBlades 45...
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Most swimmers use center mount snorkels these days.  It's a great tool that helps you work on your technique and body position while allowing you not to worry about breathing to the side....
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09/09/2011 Kick Swim Combo
WU + drills = 20 min Stretch + Kick + Swim 3x ( 2:00 band stretch as 2x ( :30 right leg forward/ :30 left leg forward ) 4 x 25 fast kick with band @0:30 8 x 25 swim with DragSox and small paddles...
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From the early age of competitive swimming athletes have been using various devices to help them get stronger and faster.  Fins and paddles were probably among the first training devices to be...
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08/31/2011 100 pace + video
WU + drills = 20 minSwim:2 x ( 3 x 100 pace; 100 easy )round 1 no equipment: 25 + 50 + 25 (25s @0:20, 50s @0:40)round 2 with DragSox and paddles: 4 x 25 @0:20Kick:2 x (4 x 25 kick with DragSox @...
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08/24/2011 Short workout
I didn't have that much time today, so it was a short workout. WU + drills = 15 min Swim with paddles: 100 @1:30 2 x 75 @1:00 4 x 50 @0:45 8 x 25 @0:25 Kick: 3 x ( 4 x 25 kick with DragSox @0:40...
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08/17/2011 Fast kicking
WU + drills = 20 min 2 x ( 6 x 25 kick with DragSox; @0:40 6 x 50 sprint kick, no equipment; @1:30 ) 150 easy 2 x ( 6 x 50 as 25 all out + 25 easy; @1:30 ) round 1: with paddles round 2: with...
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Swimmingworld.com had a great interview with Leslie Livingston. She talks about the type of training she had done to win her first long course Masters world record title. What do you think she...
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wu + drills 6x 25 as 15m underwater streamline dolphin kick @ 1:00 Modified Dave Marsh' set: 12x 25 15m sprints with fins and paddles @ :30 150 ez swim/drill 10x 25 15m sprint kick, no gear @ :30...
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After taking a couple of months to prepare for the San Francisco Marathon 2011, I am glad to get back to my regular swimming training... WU + drills = 20 min 3 x (  75 + 50 kick with DragSox™ RI...
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08/07/2011 25s
WU + drills This is a slightly modified Dave Marsh' set: 60 x 25 @1:00 as 10 x 25 DPS swim with DragSox™ 10 x 25 one 25 all out swim, one 25 easy; no equipmen 10 x 25 first 6 DPS, last 4 build to...
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Last April I decided to undergo an experiment. I wanted to see if a person could prepare for a marathon by water running with DragSox™ as the primary training. I would be the guinea pig, running...
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If you are still using running shoes as a power training tool in the pool, I highly recommend giving DragSox® a try.  I guarantee that after you try them, you will never swim in running shoes...
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07/15/2011 It Takes Time
We recently got an email from Maurice Keating, Head Coach at Pack Swim Team in Pittsford, NY who said: "We have used the DragSox for two months now and I can honestly say they have helped us...
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I am visiting my family in Orange County. Usually, when I am here I swim at a local 25-yard pool but this visit I didn't have time to drive to the pool. Luckily, there is a small community pool...
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June 15: Long road run - 2 hours 10 min June 22: Long road run - 2 hours 30 min The rest of the workouts were in the pool: water running, swimming and kicking with DragSox 60 (medium).
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06/07/2011 Long Run
I had my weekly long road run today. Total time was 2 hours 10 minutes. The pace was slightly faster than last week and I added one long steep hill. San Francisco Marathon is just around the...
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Warmup 3 x ( 100 water running with 2 x 2lbs weights and medium DragSox 50 kick on back with medium DragSox ) took me about 45 minutes! 200 easy pull with medium DragSox 2 x ( 2 x 25 swim no...
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06/01/2011 Running and 25s
Had a two hour run with Xavier yesterday (in the rain again!). Today: Warmup + drills = 20 min Modified Dave Marsh's set. 60 x 25 as: 10 x 25 DPS with medium DragSox @0:45 10 x 25 no equipment, 25...
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We have added a new page "Community" that lists some of the teams using DragSox™.  Click on the team's logo to go to their site and read more about them.  We will be updating the page...
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Long warm up + drills 8 min of VK (vertical kick) (0:20 scull + 0:20 hands out + 0:30 elbows out + 0:10 streamlined) x 6 4 x 75 sprint swim with small VoloBlades; @2:00 8 min of VK 4 x 50 sprint swim...
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I love running in the rain and the harder it rains the more I like it. There is something about getting completely soaked on your run. You get a better awareness of your body and the environment...
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Trying to slowly get back into shape. Felt almost 100% today. WU + drills = 25 min 3 x ( 50 kick, 90% effort @1:30; per round (small DragSox, kick band, small DragSox) 50 kick, 90% effort @1:30;...
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I have been sick for about a week and as a result I had to reduce my training. In the last five workouts I only managed to get two longish water runs (about 45 min each) and the rest were various...
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05/20/2011 D3 Teams
There was a very interesting article about D3 sports teams (including swimming) in today's WSJ. Here is the link: Prepare to Loose to a Nerd School   This image is from WJS:
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This is my yesterday's workout (May 16th). I felt tired and slow! WU + drills = 20 min 45 min of water running with double DragSox (medium and small). I think I managed to cover 250 yards in this...
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Last week it was too hot, today it was cold and very windy, Bay Area weather. I ran for 1 hour 45 minutes, same amount of time as last week, but this time I increased my pace and ran 2 miles more....
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Wu + drills = 20 min Modified Dave Salo's Set: 3 x ( 50 water running with medium DragSox 2 x 100 kick; no equipment 2 x 50 kick; no equipment 2 x 25 all out swim @1:00 50 easy kick ) 100s...
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WU + drills = 20 min 1 hour of water running with double DragSox: a pair of small DragSox and a pair of medium DragSox. In an hour I managed to run 600 yards as 50 with 2 x 2 lbs weights + 50 no...
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05/06/2011 Most popular posts
Here are a few of the most popular posts in the last 3-4 months: DragSox™ vs. Power Tower  Swimming with Parachute vs. DragSox Strip Down + Assisted Sprints 
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The latest news is that Dave Durden, head coach of CAL men's swim team, winner of the 2011 NCAA title, will present "Advanced Techniques for Competitors" at the Excel Weekend Clinic.  
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Easy legs day today... WU + drills = 20 min 3 x ( 50 water running with medium DragSox and 2 x 2 lbs weights 200 pull with medium DragSox and medium VoloBlades ) no rest 100 easy swim 3 x ( 4 x 25...
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It was a hot day today!
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Please check out this post "All Strokes - Kick Overload" by Glenn Mills at GoSwim.tv.
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Warmup + drills with medium DragSox and fins = 25 min Water running combo set: 3 x ( 100 water running with medium DragSox as 50 with 2 x 2 lbs weights + 50 no weights 3 x 50 fast kick with kick...
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I had a long water running with medium DragSox and weights session today. Warmup + drills 600 water running with medium DragSox as 50 with 2 x 2 lbs weights + 50 no weights Total running time was...
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Recovery day. Long easy swim to warmup. 3 x ( 50 water running with medium DragSox 2 x 25 sprint swim RI @0:05; no equipment ) no extra rest Easy swim to cool down.
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Today was my second long road run that I do once a week. I ran 90 minutes, about 11 miles or so, in Tilden. It feels easier to run 1.5 hours on the road than 45 minutes of water running with...
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Relatively short workout today. As Gavin mentioned, we had a long workout in a long course pool yesterday... I did my water running with medium DragSox today. It's much harder. It takes about 3...
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I finished my second week of water running with DragSox as my primary training method to prepare for San Francisco Marathon 2011.  Here are a couple of observations so far: Water running with...
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It was my weekly long water run.  Last week I did 400 yards which took me 38 minutes.  Today I ran 500 yards and it took me 45 minutes.  So, I am getting a little faster.  I swam/...
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First road running workout in preparation for San Francisco marathon.  May be it's physiological, but road running feels easier than water running with DragSox.  Partially it's because I am...
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Today I plan a first long water run with DragSox.  I am going to build up from here... WU + drills = 25 min 10 x 25 swim with small VoloBlades as one all out, one easy; @0:45 400 water running...
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04/14/2011 Visualization
Food for thought:
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SF Marathon Water Running with DragSox Workout 1 WU + drills = 25 min Water running combo:  3 x (  100 water running with DragSox (takes me about 8 min)  100 pull with DragSox and...
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I have said several times before that DragSox is a great training tool not only for swimmers but also for runners, triathletes and anyone who is interested in cross training.  It's especially...
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Learning a new skill requires a lot of repeating of particular movements: the more you practice, the better you get. When you do a new swimming drill, you are learning a new skill (or skills). ...
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We all know that swimming drills help improve your technique and make you an efficient swimmer.  But did you know that incorporating new drills into your swimming routine will also keep you...
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WU + drills = 30 min This set was inspired by the power sprint set that Gavin did this morning. I made it a little longer and added some water running. This is was the only set I did today: 3 x (...
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Monday is usually an easy day for me. I warm up and do drills for an hour or so. Yesterday I decided to do something new. I added a water running/pull combo set: 2 x ( 100 water running with...
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Warm up + drills (mostly balance drills) The goal is to swim the last 50 all out while being tired after swimming with DragSox. 3 x ( 100 swim @1:30; per round: with DragSox, with DragSox and...
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I am sure this guy never thought that his swimming skills would safe his wife's life, but they did. Here's an amazing story that inspired me. It's not about training, but it is about the human spirit...
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  AquaVolo will be attending the Excel Weekend Clinic that takes place June 10-12, 2011 in San Mateo, CA: A clinic designed to challenge your mind with information & ideas while infusing new...
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03/20/2011 FAQ about DragSox
What is DragSox™ ?DragSox is a power training device that is used in the water. What can DragSox do for me?DragSox will make you stronger and faster as you learn how to overcome the extra drag....
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Due to popular demand, we are now shipping to the following countries:   US Canada Mexico Australia France Germany Denmark Italy United Kingdom.   If you country is not on this list, please...
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from smh.com.au: Ian Thorpe’s mentor Leigh Nugent said he has no doubt controversial coach Gennadi Touretski is the right person to steer the five-time Olympic champion to next year’s London Games...
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Have you ever felt like you were spinning in one place when you were trying to sprint? No matter how hard you work, you feel that you're not moving very fast? This happens because your rhythm and...
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03/01/2011 58 minute kick set
Warm-up + drills = 20 min This is a very nice kick set (from Dave Marsh): 8 min Vertical Kick (VK) as (0:20 thread water + 0:20 hands out + 0:30 elbows out + 0:10 streamlined) x 6 6 x 75 fast kick @2...
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Combining power and sprint: 4  x  25 kick with DragSox™ @0:452  x  50 sprint swim, no equipment; @1:30 2 x 50 swim with DragSox @1:004 x 25 sprint kick, no equipment; @1:00 4...
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I discovered Nick Brunelli’s blog recently and I really like it. Nick swims with Dave Marsh at Swim MAC Carolina Team Elite.  On his blog you can find posts on various topics including training...
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02/23/2011 Kick and swim
WU + drills Kick: 2 x 25 kick with DragSox RI[0:15] 2 x 50 fast kick @0:45; no equip; RI[0:15] 2 x 25 kick with DragSox RI[0:15] 3 x 50 fast kick @0:45; no equip; RI[0:15] 2 x 25 kick with DragSox RI...
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I didn't have much time today. So, I did a modified version of one of Dave Marsh's sets. I really like this combination of power and high intensity sets. It works great for me. WU + drills = 20...
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02/10/2011 Fast and short
WU + drills = 20 min Fast: 50 swim with DragSox fast; RI[0:15] 50 as 15m all out, rest easy; RI[0:15] 50 swim with DragSox fast; RI[0:15] 2 x 50 as 15m all out, rest easy; RI[0:15] 50 swim with...
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Long warm-up + drills 3 x 50 kick with DragSox™ @1:306 x 25 u.w dolphin kick @0:45; with fins 3 x 50 kick with  DragSox @1:306 x 50 bpk (body positioning kick) @1:00; with fins 3 x 50 kick with...
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WU + drills = 30 min Kick: 3 x ( 2 x 75 with DragSox; RI[0:15] 2 x 50 kick with band @1:00 2 x 25 fast kick, no equipment; @1:00 50 easy kick ) Pull: 3 x ( 2 x 100 pull with DragSox, fins and...
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We added some videos from the Cal Mens Swimming vs. USC meet yesterday. They are pretty awesome! The swimming was amazing. Check out Nathan Adrian wins 50 and 100 free. Cal Mens Swimming vs. USC (...
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02/04/2011 Kick set
Here is one of the sets X and I did today: 100 kick RI[0:20], pace 1:25 4 × 25 one easy, one fast :30 2 x 25 kick with DragSox @1:00 200 kick RI[0:30], pace 1:30 per 100 4 × 25 one easy, one fast :30...
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02/03/2011 Power Set of 25s
Long warm-up and drills. 3 x ( 4 x 25 with Medium DragSox; 6 x 25 one all out, one easy 4 x 25 with Small DragSox; 6 x 25 one all out, one easy ) all on 0:45 per round 4 x 25s: DPS | build to...
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WU + drills = 20 min kick-swim: 3 x ( 100 kick with DragSox; RI[0:15] 50 kick with band @1:00 50 kick fast, no equipment @0:45 2 x 25 sprint swim @1:00; 50 easy kick ) pull: 3 x 100 last 25...
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Here is a quick review of DragSox™ by Glenn Mills from GoSwim.tv: Swimming Picture of the Week.
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01/28/2011 Sprint
WU + drills Pull with DragSox and fins: 3x ( 75 @ 1:00  50 @ :40  25 @ :20  50 easy underwater recovery drill ) 3 x (  4 x 25 easy, free/back by 25  2 x 25 DPS @0:45 + 25 build to sprint @1:00 + 15m...
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01/27/2011 Power Kick
WU + drills = 30 min 4 x 75 as ( 25 headup freestyle with dolphin kick 25 dolphin kick freestyle 25 DPS) This is a long and hard kick set:
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Some people, when they see DragSox first time, ask if DragSox are like fins.  We always say that they are actually the opposite of fins.  Both of them are excellent training tools and can...
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01/25/2011 50s
Here is one of the sets I did today. 1 x 50 swim as 15m all out, rest easy; no equipment 50 swim with DragSox all out 2 x 50 swim as 15m all out, rest easy; no equipment 50 swim with DragSox all out...
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Parachute was one of the things I thought about when I was developing DragSox. I liked the drag that parachute created but there were two things that I really didn't like about them. One was that my...
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01/23/2011 Sunday stations
WU + drills = 30 min This is a slightly modified version of Dave Marsh's set* (we used DragSox instead of Power Tower and adjusted some intervals).   Repeat each station twice. 1) 4 x 25 swim...
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WU + drills = 20 min 6 x 50 swim with DragSox @1:00 3 x 200 pull with kick band; moderate; RI[0:15] 4 x 50 swim with DragSox @1:00 2 x 200 pull with kick band; moderate; RI[0:15] 3 x 50 swim with...
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01/20/2011 Kick, no equipment
WU + drills = 20 min
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01/16/2011 Power and Sprint
This is a slightly modified set that I saw on Joel Elber's blog who swims at SwimMAC with Dave Marsh.   Joel posts a lot of good workouts, btw, so check out his blog.  We substituted...
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01/14/2011 Short Sprints
WU + drills = 40 min 1 drill progression no equipment 1 drill progression with small DragSox and fins 6 x 25 all out kick @3:00 10 min easy swimming 6 x 25 all out swim @3:00 10 min easy swimming 6 x...
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01/13/2011 Pace
WU + drills = 25 min 8 x 25 swim with DragSox @0:30 RI[0:15] 1 min rest 8 x 25 swim no equipment @0:20 200 easy back 8 x 25 kick with DragSox @0:45 RI[0:15] 1 min rest 8 x 50 kick no equipment @0:45...
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WU + drills = 30 min Swim Kick Combo 3 x ( 100 swim with DragSox @1:30 100 kick with DragSox RI[0:15] 4 x 25 kick fast with bands @0:30 50 easy kick ) RI[1:00] 100 easy back From Resisted to...
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This is a continuation of my observations on how DragSox affect my swimming.  In my previous post, "Dead Spots and Inefficiencies in Your Stroke," I mentioned that DragSox help me improve my...
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01/04/2011 20 x 100 Combo Set
WU + drills = 30 min # This is a long set: 5 x ( 100 pull with DragSox @1:30 100 kick with Band RI[0:15] 100 swim no equipment @1:30 RI[0:30-0:20] 100 kick with DragSox RI[0:15] ) take extra...
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One of the first things I noticed when I started swimming with DragSox (aside from how hard I had to kick to keep moving forward) is that DragSox forced me to develop better rhythm and timing....
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Felt very tired today, had to struggle through entire workout... WU + drills with small DragSox and fins = 30 min 3 x 200 easy swim with small VoloBlades; @2:30 RI[0:30] kick: 3 x ( 50 with DragSox...
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WU + drills = 25 min 3 x ( 50 kick with DragSox 2 x 50 kick with Band 50 kick with DragSox ) RI 0:15; NO extra rest between rounds 100 easy 3 x ( 2 x 100 pull with DragSox;@1:30 2 x 50 kick with...
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Last 16 x 25 is where you should really feel it: 16 x 25 pull with DragSox and small VoloBlades; @0:25 16 x 25 kick with DragSox; @0:45 16 x 25 swim, no equipment; @0:20
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(swimming in OC this week) WU + drills with small DragSox and fins = 30 min Pull: 3 x 200 with DragSox and small VoloBlades; @3:00 Kick Sprint Combo: 3 x ( 2 x 100 kick; RI[0:30] 2 x 50 kick;...
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12/22/2010 Endurance Workout
WU + drills = 25 min Combo: 3 x ( 2 x 100 pull with DragSox @1:30 2 x 100 kick with equipment (see below); RI[0:30] 2 x 25 swim all out @1:00, no equipment ) take extra minute between rounds kick...
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WU + drills = 20 min 4 x 25 u.w. dolphin kick with small DragSox and fins; @1:00 Pull: 4 x 150 with DragSox and fins (for better body positioning); moderate; RI[0:30] Band / DragSox Mix Kick....
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Below is one of the sets Xavier and I did tonight. It's a great set for sprinters. Mixing fast swims with no equipment and swims with DragSox is very tough! All swims with DragSox were at...
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12/17/2010 Sprint Set
Here is a sprint set I did today (with small DragSox) 4 x (  50 as 15m all out swim, rest easy; @1:30  50 as 15m all out swim, rest easy; @1:30  50 easy @1:30  50 all out @1:30 )...
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12/16/2010 Kick Pull Swim
WU + drills = 25 min (Small DragSox and fins) Small DragSox, no fins:8 x 25 @0:30; 90% effort; Small DragSox, no fins:3 x ( 100 kick 50 kick 25 all out swim 25 easy) RI [2:00]...
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This is one of the sets Xavier and I did today.  It is much harder than it looks.  Kick was done with small DragSox.  3 x ( 50 kick with DragSox @1:30 2 x 25 sprint kick...
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Monday is a recovery day for me. I usually do drills for an hour and that's it. My plan for this week is to use DragSox in every workout, all workout long, including warmups and cool-downs....
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Some of the things discussed in the interview: straight arm technique, catch-up vs. kayak principle in swimming, why injuries happen, recipe for long term success in swimming, technique must be...
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12/12/2010 Power Sunday
Every Sunday we have a long workout starting with 45 min to an hour of dryland followed by an hour and a half to two hours of swimming.  After about 30 minutes of warmup and drills we do a...
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12/10/2010 Short and Fast
Long warmup + drills + connection drills with small DragSox. 3 x (  3 x 50 fast swim with small DragSox @1:00  2 x 25 all out swim, max effort, no equipment @1:00  50 easy ) 4-5...
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12/09/2010 Power Set
Long warm-up + drills + connection drills with DragSox. The following set might not look hard but doing it with DragSox makes it very tough. Kick-swim Combo with Medium DragSox: 3 x ( 100 kick RI[0:...
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12/02/2010 Kick set
Here is one of my favorite sets. I got it from the SprintSalo book a long time ago. I like Dave Salo's training approach and I have a whole collection of his sets. Usually, I modify them for my...
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11/30/2010 50s
WU + drills = 30 min Similar to what Rolandas did yesterday, but modified for my speed :) Swim: 2 x (  4 x 50 swim with DragSox @1:05  50 all out swim, no equipment ) RI [3:00] round 1:...
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11/28/2010 Sunday power
Dry land before the swim. Stations - 4 rounds: ( Vasa -> pushups -> pullups -> legups on the pullup bar -> core wheel -> lounges) Swimming after the dry land. 30 min of warmup and...
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11/27/2010 Saturday off
Had to take a full day off after swimming with Rolandas and Gavin on Thursday and Friday!  Tomorrow is another long workout starting with an hour of dryland, then swimming (power workout)...
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Here is one of the sets I did today: 3 x (  50 kick with DragSox RI[1:00]  100 swim with DragSox RI[1:00]  50 swim all out no equipment ) RI[3:00] 50s all out feel very fast with out...
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WU + drills = 30 min 1500 kick no equipment: 1 x 100 kick / 1:40 1 x 50 easy kick / 1:30 2 x 100 kick / 1:40 1 x 50 easy kick / 1:30 3 x 100 kick / 1:40 1 x 50 easy kick / 1:30 4 x 100 kick / 1:40 1...