Inside the Shell - Bilateral Breathing as a Tool https://youtu.be/pgo_i3CTX5Y?si=f7El5FtN63URk_Xp Inside the Shell presents Bilateral Breathing as a Tool 🐌🔥 Bilateral breathing is a tool, not a rule. It builds balance and gives you options when open water gets spicy with chop, glare, or crowds. The goal is simple: switch sides without losing rhythm, keep your exhale steady, and choose the breathing pattern that fits the set. This week’s practice: 6 x 50 easy. 25 breathe every 3, 25 breathe every 2 on the other side. Rest 15s. Speed Optional. Options Mandatory.

Inside the Shell - Hold Water, Not Just Arms https://youtu.be/cVSlFmNE8jo Inside the Shell presents Hold Water, Not Just Arms   Swimming faster is not just spinning your arms faster 🐌🏊 In this Inside the Shell episode, Hold Water, Not Just Arms, we break down swim pace vs cadence and why pace can get worse even when stroke rate goes up. Learn how speed is stroke rate times distance per stroke, how to spot the spin cycle problem, and how to increase cadence without shortening your stroke or losing your catch. Includes common red flags and simple coach cues for pool and open water.   Speed Optional. Hold Water Mandatory. 🐌🏊

Inside the Shell - Open Water Find Your Feet https://youtu.be/5BJn81JL82U?si=T-xG-mSw77mllHTv Inside the Shell presents Open Water: Find Your Feet 🐌🔥 Open water is its own strange little sport. In this video, we look at which pool skills actually carry over to race day, including sighting, breathing control, rhythm, and staying calm when the water gets spicy. Watch, learn, and bring the skill into your training this week. Speed Optional. Fitness Mandatory.

Inside the Shell - Pool Skill that Transfer Best to Open Water https://youtube.com/shorts/FhS1q9zCRkU?feature=share Inside the Shell presents Pool Skills That Transfer Best to Open Water 🐌🔥 Pool speed is nice, but open water wants calm, rhythm, and line control 🐌🌊 In this Inside the Shell episode we cover the pool skills that transfer best to open water, including sighting without stalling, comfortable breathing to both sides, holding rhythm around other swimmers, and staying long when conditions get messy. You’ll get simple coach cues and an easy pool practice you can add this week so race day does not feel like a surprise party from the lake. Speed Optional. Smooth Strokes Mandatory.

Inside the Shell - Relaxation Equals Speed https://youtu.be/yjnaXwFX-6k?si=Junz5p4sXD3MNKsp Inside the Shell presents Relaxation Equals Speed 🐌🔥 In the swim, tension is drag. The tighter you get, the more oxygen you waste and the harder the water feels. Relaxation cleans up your body line and often makes you faster without more effort. Soft hands, loose shoulders, steady exhale. Head neutral, hips high, quiet kick. This week’s practice: 6 x 50 easy focusing on exhale, relaxed hands, smooth recovery. 15 to 20s rest. Speed Optional. Relaxation Mandatory.