06/15/2022
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O2 Swimming
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Comments
So I pose a question as a Triathlete. We all focus on free style swimming.
Now that we are in the off season a “Swim Coach” suggested I learn to swim, back stroke, side stroke, breast, butterfly, etc.. and free style.
She has told me it will make me a better free style swimmer.
Any thoughts???
Now that we are in the off season a “Swim Coach” suggested I learn to swim, back stroke, side stroke, breast, butterfly, etc.. and free style.
She has told me it will make me a better free style swimmer.
Any thoughts???
So I have been working with Ken for just over 3 Triathlon Seasons. He has gotten me thru my Olympic, coached me thru my first 1/2 Ironman. And now I have thrown my hat in the ringer for IMLP.
As Ken has told me I am no longer just surviving in the water I am swimming. I am right now swimming an average of 5-6 miles a week, thanks to Denise Terry and her coaching..
But I have to say Ken has always challenged me with new thoughts and ways to improve my form, swim better and get, as he calls it, "Free Stuff"
So my last session with him he gave me the Catch Up Bar again. He told me after a few strokes in the pool with it. That "I am moving it forward without effort" (Free Stuff).
After hearing that I needed to make my own, I like free stuff too..
I got a pick of PVC and two caps. Cut it to shoulder to shoulder length and got in the water...
Well let me tell you. There is nothing free.. It was a lot of work in the pool, but I think I am getting one free (-1) stroke in 25 meters.
I challenge anyone else to try it...
As Ken has told me I am no longer just surviving in the water I am swimming. I am right now swimming an average of 5-6 miles a week, thanks to Denise Terry and her coaching..
But I have to say Ken has always challenged me with new thoughts and ways to improve my form, swim better and get, as he calls it, "Free Stuff"
So my last session with him he gave me the Catch Up Bar again. He told me after a few strokes in the pool with it. That "I am moving it forward without effort" (Free Stuff).
After hearing that I needed to make my own, I like free stuff too..
I got a pick of PVC and two caps. Cut it to shoulder to shoulder length and got in the water...
Well let me tell you. There is nothing free.. It was a lot of work in the pool, but I think I am getting one free (-1) stroke in 25 meters.
I challenge anyone else to try it...
So last year, I did a tri and during the swim, I felt 100% stronger than the year prior, but I only came out with a 17 second PR. I kept wondering: why?? This past Sunday, I did a half iron distance tri and came out with a 7 MINUTE PR from last years half iron. Thanks again for everything. Looking forward to our next session!
So in our third lesson, you told me to hold the left arm. After watching the one video you sent me, I decided to get into the pool and over exaggerate it. Even though I'm going at a slow pace to practice my technique, I went from 24-26 strokes to 18-19 in 3 lessons!! I was shocked and didn't believe it the first time... But yesterday I did it again! The techniques you are teaching me are adding up little by little. Lots to think about but I'm slowly putting them together. Thank you! :)
Tempo Workout
200 Swim
200 Pulls
200 Paddles
8X25 5 seconds rest
6X50 10 sec rest
4X100 10 sec rest
2X200 15 sec rest
4X100 10 sec rest
6X50 10 sec rest
8X25 5 sec rest
200 Cool down
3,000 Meters Total
This w/out can be as tough as you want to make
it. Try to keep the Main Set moving with 10 sec rest
between intervals. If you are swimming challenged,
try to maintain a pace of 1 minute per 50, 2 minutes
per 100, 4 minutes per 200. 1 minute per 50 will translate
to a 1:20 IM swim or a 40 minute 70.3 swim. Carpe Diem…
see you in the pool!!
Regards,
Mark
"Just Get Wet!!"
200 Swim
200 Pulls
200 Paddles
8X25 5 seconds rest
6X50 10 sec rest
4X100 10 sec rest
2X200 15 sec rest
4X100 10 sec rest
6X50 10 sec rest
8X25 5 sec rest
200 Cool down
3,000 Meters Total
This w/out can be as tough as you want to make
it. Try to keep the Main Set moving with 10 sec rest
between intervals. If you are swimming challenged,
try to maintain a pace of 1 minute per 50, 2 minutes
per 100, 4 minutes per 200. 1 minute per 50 will translate
to a 1:20 IM swim or a 40 minute 70.3 swim. Carpe Diem…
see you in the pool!!
Regards,
Mark
"Just Get Wet!!"
Tempo Workout
200 Swim
200 Pulls
200 Flippers
200 Paddles
100 90% effort, 15 sec rest
200 Maintain cadence and form 20 sec
100 90% 15 sec rest
300 Maintain cadence and form 30 sec rest
100 Keep it crispy! 15 sec rest
400 Clock it. You should be hot n loose. 30 sec rest
100 90% 15 sec rest
300 Under 6 minutes 30 sec rest
100 Crispy pace 15 sec
200 Keep it snappy, good turnover and form
100 105%, all you got!!
200 Cool down
3000 Meters total
OK, we have been going long and slow so let's work on turn over.
The idea is to stretch out the distance without losing speed. This
looks easy BUT, if you keep the intensity high, it will get your heart
rate up!! See you in the pool!! Carpe Diem!!
Regards,
Mark
"Just Get Wet!!"
200 Swim
200 Pulls
200 Flippers
200 Paddles
100 90% effort, 15 sec rest
200 Maintain cadence and form 20 sec
100 90% 15 sec rest
300 Maintain cadence and form 30 sec rest
100 Keep it crispy! 15 sec rest
400 Clock it. You should be hot n loose. 30 sec rest
100 90% 15 sec rest
300 Under 6 minutes 30 sec rest
100 Crispy pace 15 sec
200 Keep it snappy, good turnover and form
100 105%, all you got!!
200 Cool down
3000 Meters total
OK, we have been going long and slow so let's work on turn over.
The idea is to stretch out the distance without losing speed. This
looks easy BUT, if you keep the intensity high, it will get your heart
rate up!! See you in the pool!! Carpe Diem!!
Regards,
Mark
"Just Get Wet!!"
300 Workout
300 Swim
300 Pulls
300 Flippers
300 Paddles.
5X300 Build each one so that the last 100 is fastest. 30 seconds rest.
300 Cool down.
3000 Meters Total.
Be sure to maintain form and technique throughout. See you in the pool.....Don't waste the day!!!
Regards,
Mark
Just Get Wet!!
70 days to Thanksgiving!! :-)
99 Shopping days to Christmas!!
300 Swim
300 Pulls
300 Flippers
300 Paddles.
5X300 Build each one so that the last 100 is fastest. 30 seconds rest.
300 Cool down.
3000 Meters Total.
Be sure to maintain form and technique throughout. See you in the pool.....Don't waste the day!!!
Regards,
Mark
Just Get Wet!!
70 days to Thanksgiving!! :-)
99 Shopping days to Christmas!!
Tempo Workout
200 Swim
200 Pulls
200 Paddles
5X100 on 2 minutes
6X50 on 1 minute
8X25 10 sec rest
5X100 on 2 minutes
6X50 on 1 minute
8X25 10 sec rest
200 Cool down
2,800 Meters total
Just a short, sharp workout to help your
turnover. See you in the pool!! Don't
waste the day!!
Regards,
Mark
"Just Get Wet!!"
200 Swim
200 Pulls
200 Paddles
5X100 on 2 minutes
6X50 on 1 minute
8X25 10 sec rest
5X100 on 2 minutes
6X50 on 1 minute
8X25 10 sec rest
200 Cool down
2,800 Meters total
Just a short, sharp workout to help your
turnover. See you in the pool!! Don't
waste the day!!
Regards,
Mark
"Just Get Wet!!"
Please tell Summer that Caroline placed in breaststroke at our summer championship meet! The lessons she got from O2 over the spring were amazing and I would highly recommend you to any parent looking to improve their child's strokes. Caroline has 2 more winters as an 8 under so we'll be back!! Thank you!!
Strength Workout
200 Swim
200 Pulls
100 Flippers
2500 Straight swim, keep your eye on the clock....focus!!
200 Cool down
3,200 Meters total
Time for a long swim to see where we are fitness
wise. Maintain a steady pace and focus on the job
at hand…80-85% effort. Record your time. See you
in the pool!! Semper Paratus!!
10 Days to Black Bear and the Beltsville Reservoir
24 Days to Eagleman and the Choptank!
31 Days to Mont Tremblant 70.3 and Lac Tremblant
66 Days to IMLP and Mirror Lake!
Regards,
Mark
200 Swim
200 Pulls
100 Flippers
2500 Straight swim, keep your eye on the clock....focus!!
200 Cool down
3,200 Meters total
Time for a long swim to see where we are fitness
wise. Maintain a steady pace and focus on the job
at hand…80-85% effort. Record your time. See you
in the pool!! Semper Paratus!!
10 Days to Black Bear and the Beltsville Reservoir
24 Days to Eagleman and the Choptank!
31 Days to Mont Tremblant 70.3 and Lac Tremblant
66 Days to IMLP and Mirror Lake!
Regards,
Mark
Fat Burner Workout
200 Swim
200 Paddles and Pulls
200 Flippers
8X25 10 sec rest
6X50 10 sec rest
4X100 10 sec rest
6X50 10 sec rest
8X25 5 sec rest
200 Cool down
2,200 Meters Total
We have been doing mostly stamina
work so it's time to work on your turn
over. Try to maintain your form as you
increase your cadence....reach out on
every stroke!! 90% effort on all of these.
Don't waste the day!! See you in the pool!!
Regards,
Mark
"Just Get Wet!!"
200 Swim
200 Paddles and Pulls
200 Flippers
8X25 10 sec rest
6X50 10 sec rest
4X100 10 sec rest
6X50 10 sec rest
8X25 5 sec rest
200 Cool down
2,200 Meters Total
We have been doing mostly stamina
work so it's time to work on your turn
over. Try to maintain your form as you
increase your cadence....reach out on
every stroke!! 90% effort on all of these.
Don't waste the day!! See you in the pool!!
Regards,
Mark
"Just Get Wet!!"
Recovery Workout
300 Easy swim
200 Pulls
200 Drills
100 Flippers, working on loose ankles.
4X50 On 1 minute
2X100 On 2 minutes
200 Under 4 minutes
2X100 On 2 minutes
4X50 On 1 minute
200 Cool down
2000 Meters Total
Easy workout or take the day off. Work on technique and form,
stay long in the water, finger tips down. See you in the pool!!
Regards,
Mark
"Just Get Wet!!"
300 Easy swim
200 Pulls
200 Drills
100 Flippers, working on loose ankles.
4X50 On 1 minute
2X100 On 2 minutes
200 Under 4 minutes
2X100 On 2 minutes
4X50 On 1 minute
200 Cool down
2000 Meters Total
Easy workout or take the day off. Work on technique and form,
stay long in the water, finger tips down. See you in the pool!!
Regards,
Mark
"Just Get Wet!!"
Private swim coaching in a state of the art Endless Pool Studio
Operating as usual
06/15/2022
05/17/2022
5 Reasons Why Swimmers Make the Best Employees
Cool and I already knew that 😇
5 Reasons Why Swimmers Make the Best Employees Because swimmers possess certain characteristics, like excellent time management and strong teamwork, they make exceptional employees.
02/21/2022
Here we go kids.... **Beware of the yellow towel ✅
Pre Meet Psych Sheets for PIAA District Meets throughout the State are/will be posted here: https://bit.ly/35bQu8g
District 1, 3, and 7 Pre Meet Psych Sheets posted
02/17/2022
We are ready ! If you see the yellow towel , you have someone fully prepared to race… get ready, it’s GAME ON 🏊♂️😳
We start 2022 with over 800 on the team... If anyone would like to give a shout out or comment on what they received from O2 SWIMMING or how it affected them, I would love to hear it here and now !! Thank you for your continued support of the art and science of swimming 🏊🏻💨
01/03/2022
Olympic Champion, Women's Sports Advocate Nancy Hogshead-Makar Details Issues With Lia Thomas Situation
More sanity comes forward to protect natural born women everywhere ✅. Amen. We’re done here
Olympic Champion, Women's Sports Advocate Nancy Hogshead-Makar Details Issues With Lia Thomas Situation Nancy Hogshead-Makar, an Olympic champion and leading women's sports advocate, discusses the problems with the Lia Thomas situation.
12/26/2021
'Tis college week here at O2 SWIMMING = a week I save each year for those home on break that need time with me.... Schedule nearly booked up, but if you need a slot~ Call or TEXT (no emails) me ASAP please. Hope you are all enjoying the time off and at home, you earned it :-) Soon we will be in 2022 and that schedule is 90% full about 6 weeks out so..... Carpe Diem. SwimStrong. SwimSilent. See you soon....
12/10/2021
BIG weekend here = the Winter Classic at Keystone Meet !! Good luck all O2 SWIMMERS, there will be many yellow towels there. All are well prepped and ready to GO ! This past week was one of the busiest in the last 20 years here at O2 SWIMMING. It is YOUR TIME to let it loose kids....GO FOR IT. Make em earn it. NO ONE gets a free pass !!!!! Keep us posted. Send me videos. Can't wait......🏊🏻💨
08/20/2021
5 Eye-Popping Stats That Defined the Tokyo Olympics; Including Fastest Men’s 100 Freestyle Ever
Unbelievable... In so many ways...
5 Eye-Popping Stats That Defined the Tokyo Olympics; Including Fastest Men’s 100 Freestyle Ever At the Olympics, it took a sub-48 to make the men's 100 free final for just the second time. That and more fascinating statistics from Tokyo.
Finke crushes the 800 free 💪
How you like them (Zac) Apples 🍎 !
07/25/2021
USA goes 1-2 in the 400 IM. No one takes a knee 💪
USA women’s 8 rowing slides right into the 8 final and racing for Gold 🥇. **** no one took a knee ✅
Woo hoo USA girls water polo team beat Japan 25-4. **** No one took a knee God Bless America 🇺🇸
06/17/2021
Oh baby, the Friday 4000 during Olympic Trials....🤔
Warm up: 400 free keep it strong, gonna get worse today !
300 drill/swim
300 kick/drill = mostly underwater fish kick work
Main set: 1,000 hard pull with agility paddles
500 hard pull with instinct paddles
500 free "naked" and at actual race pace
4 x 200 as: easy free, back, free with buoy, free marking SPL
Cool down: 100 corkscrew
100 lazy IM
_______________________________________________________________
Total: 4,000 and another 10,000 + this week 💪
04/29/2021
Friday 4,000 workouts all posted under the Ken Holland page....
03/03/2021
All the Conqueror Virtual Challenges | The Conqueror Virtual Fitness Challenges
WOO HOO... March 2021 Newsletter should be in your box TODAY. ******Special challenge inside. Looking for a minimum of 100 good athletes to swim the English Channel with me:
https://www.theconqueror.events/all-challenges/
All the Conqueror Virtual Challenges | The Conqueror Virtual Fitness Challenges
01/20/2021
Rare cancellation opportunity for next Monday, Jan 25th from 5-6pm. First call or text gets it !! Thank you :-)
01/04/2021
Before/after my 2021 strip and clean - the final step to a perfect pool for all O2 SWIMMERS as we launch into 2021, the Olympic year baby !! 🏊♂️💨. NB. Jan calendar about 80% booked
12/10/2020
Wishing all our swimmers headed to the 2020 Winter Swim Classic ...THE BEST. This is a dance you EARN YOUR RIGHT to go, so make 'em chase you 🏊🏻💨
12/02/2020
O2 SWIMMING cancellation due to a quick swim meet... Thursday the 3rd from 6-7 pm is now open. First come gets it.. please CALL or TEXT ASAP. Thank you....
11/21/2020
Flash! Caeleb Dressel Breaks Second WR of Day With Mark in 50 Free
The WRs just keep coming... Someone does not like to be couped up very much, WOW. 3 WR's and no olympics....
Flash! Caeleb Dressel Breaks Second WR of Day With Mark in 50 Free Caeleb Dressel made history in the 50-meter frees during the ISL Grand Final, as he became the first man to break 20 seconds in the event.
11/21/2020
Flash! Caeleb Dressel Destroys World Record in 100 Butterfly
If you are not fast.... you are slow 🤨. Bring your A game. coup some people up for too long and OMG !!!!!!
Flash! Caeleb Dressel Destroys World Record in 100 Butterfly Caeleb Dressel of the Cali Condors broke the world record in the 100-meter butterfly with a time of 47.78, his second WR in the last week.
11/17/2020
Flash! Adam Peaty Blasts 100 Breaststroke Short Course World Record
One does not keep a lion down too long.....
Flash! Adam Peaty Blasts 100 Breaststroke Short Course World Record Adam Peaty secured the first short-course world record of his career when he set a global standard of 55.49 in the 100 breaststroke.
10/30/2020
Workouts From the Vault: A Look at Some Past Eddie Reese Sets
Gold..... Pure gold....
Workouts From the Vault: A Look at Some Past Eddie Reese Sets Legendary University of Texas coach Eddie Reese is considered one of the greatest coaches of all-time. Here's a look at some of his past sets.
10/30/2020
Losing Like An Olympic Champion
RESPECT earned. A true champion forever !!
Losing Like An Olympic Champion Olympic champion Matt Grevers narrowly missed qualifying for the 2016 Olympic Games in Rio. His wife, Annie, crafted a sensational piece about the evening.
10/29/2020
A Look at the Training Sets of World-Record Holder Caeleb Dressel
And there you have it.. Some more intel... :-)
A Look at the Training Sets of World-Record Holder Caeleb Dressel Swimming World takes a look at some of the workouts that coach Gregg Troy designed for his star pupil, Caeleb Dressel, ahead of the 2017 World Champs.
10/21/2020
A study in patience tonight... soft hands and a long stroke will get this swimmer a cookie 🍪
10/14/2020
Yet another guest appearance by Coach Aquaman tonight ✅
10/06/2020
Some quality work tonight at O2 SWIMMING with the Finis alignment board ✅
10/06/2020
Happy Tuesday kids, the October edition of our monthly O2 SWIMMING Newsletter will land in your box today! **As I am not slick enough to have an "opt out" button, if you have left the sport, please jut bounce me and I will take you off the list. Many thanks and keep up the good work 🏊🏻💨
PS. Oh, this IS happening !!!!!
09/25/2020
Can you see yourself swimming here? Why, YES you can !! O2 SWIMMING 🏊💨
09/22/2020
Steelman coming... are you ready? Good work tonight at O2 SWIMMING 👍
August Monday IronMan 4,000 Swim Workout.....
Warm up: 400 stretch out free
300 drill/swim
300 kick/drill
Main set: 800 timed free... really work the last 200
200 pull axis buoy easy (but not much rest after the 800)
500 with NEW ISO Paddles from Finis ****Review later
400 with Agility paddle as comparison
300 free
200 back
100 free sprint
6 x 50 mixed stroke/speed
Cool down: 100 corkscrew
100 lazy IM
__________________________________________________________
4,000 total. Happy monday, another 10,000 week in sight!
08/14/2020
Today’s Friday swim workout was perfect for all you Half & IronMen our there.... check it out, report back 🏊♂️💨
WOO HOO Made it to Friday Swim Workout:
Warm up: 400 free build the last 100
300 drill/swim
300 kick/drill
Main set: 6 x 100 Hard/recover
400 pull axis buoy
200 free up tempo
200 back = LEARN SOMETHING HERE ****
2 x 100 free descend
400 strong hard pull with agility paddles
Cool down: 100 corkscrew
100 lazy IM
______________________________________________________________
Total: 3,200 Back to 6 miles/week in the big pool again 👍
08/13/2020
Stay tuned and keep swimming 🏊♂️💨
08/12/2020
12th Anniversary of Jason Lezak's Epic Anchor Leg at Beijing Games (Video)
If you don't get wound up.... maybe take up golf... !!!!!!
12th Anniversary of Jason Lezak's Epic Anchor Leg at Beijing Games (Video) The anchor leg of Jason Lezak in the 400 freestyle relay at the 2008 Olympic Games in Beijing is undoubtedly one of the most iconic moments in the sport.
08/12/2020
Cody Miller Shows off New Training Setup with Backyard Endless Pool - Swimming World News
Is this our lucky day, or WHAT !!!!!! Take a minute...
Cody Miller Shows off New Training Setup with Backyard Endless Pool - Swimming World News American Olympian Cody Miller showed off his new backyard pool setup, featuring a personalized endless pool, in a video posted to YouTube Wednesday. Miller, rocking his Team USA flag cap,
08/06/2020
Want to swim as good as a 12 year old...? Check out O2 SWIMMING ✅
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2559 Red Gate Drive
Doylestown, PA
18902
Opening Hours
| Monday | 5pm - 7pm |
| Tuesday | 5pm - 7pm |
| Wednesday | 5pm - 7pm |
| Thursday | 5pm - 7pm |
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