In today's episode, Coach Blake dives into the power of continuous swimming sets as a sneaky way to rack up more distance during practice. Whether you're gearing up for a distance event or just want to solidify your swimming base, these sets mix things up while keeping the work non-stop. New Episodes Every Monday!

In today's episode, Coach Blake dives into Cody Miller's most recent video, "My Final Race, Thanks Everyone." For those unfamiliar with Cody, he's a former world record holder and a 7-time World Championship and Olympic medalist—3 of those being gold. Beyond his accolades, Cody has become an ambassador for the sport, sharing his experiences and insights on his YouTube channel.

Cody's latest challenge? Chasing a sub-20 second 50-yard freestyle at 33 years old. Blake reflects on his own fastest 50 and the milestones that push swimmers—like breaking 30 in the 50, 1:00 in the 100, and the elusive sub-20 in yards. We'll talk about what makes the 50 free so special, the technical precision it demands, and why goals keep us moving forward, no matter where we are in our swimming journey.

New Episodes Every Monday!

In today's episode, Coach Blake reflects on the powerful lessons learned through childhood sports and how they've shaped his journey into adulthood—and now marriage! From bouncing between different sports as a kid to finding a home in swimming, Blake shares personal stories of resilience, hard work, and the impact of supportive parents. Tune in for a candid discussion about the values instilled through sports, the importance of discipline and focus, and how these lessons continue to influence life and coaching.

New Episodes Every Monday!

In today's episode, Coach Blake dives into the challenges of aging and how a simple, well-designed 15-minute routine can help keep your body safe, mobile, and injury-free as you grow older. Whether you're a swimmer or not, this episode is packed with practical tips to improve your flexibility, strength, and balance. Blake shares a powerful message about taking care of the only body you'll ever have, inspiring listeners to start small and stay consistent. Tune in to learn how daily movement can protect your future self and keep you thriving for years to come. New Episodes Every Monday! The 15-Minute Routine for Seniors

This routine is designed to improve balance, flexibility, and strength. It's gentle and can be done at home with no equipment.

1. Chair Stands (2 sets of 10 reps):

   • Sit on a sturdy chair, then stand up and sit down slowly.

   • Benefits: Strengthens legs and improves balance.

2. Wall Push-Ups (2 sets of 10 reps):

   • Stand arm's length from a wall, place your hands on it, and push your body toward the wall and back.

   • Benefits: Strengthens shoulders and arms without strain.

3. Standing Marches (1 minute):

   • March in place while holding onto a chair for balance if needed.

   • Benefits: Improves coordination and balance.

4. Seated Forward Bend Stretch (Hold for 20 seconds per leg):

   • Sit on the edge of a chair, extend one leg, and reach toward your toes.

   • Benefits: Improves hamstring flexibility.

5. Ankle Circles (10 rotations each direction per ankle):

   • While seated, lift one foot and make circles with your ankle.

   • Benefits: Enhances ankle mobility and reduces stiffness.

The 30-Minute Routine for Seniors

If you have more time, add these exercises to the 15-minute routine:

1. Single-Leg Balance (3 rounds of 15 seconds per leg):

   • Stand on one leg while holding onto a counter or chair for support.

   • Benefits: Improves balance and reduces fall risk.

2. Side-Lying Leg Lifts (2 sets of 10 reps per side):

   • Lie on your side and lift your top leg up and down slowly.

   • Benefits: Strengthens hips and supports joint stability.

3. Cat-Cow Stretch (5 reps):

   • On your hands and knees, alternate arching and rounding your back.

   • Benefits: Improves spine flexibility and reduces stiffness.

4. Overhead Reach Stretch (10 reps per side):

   • Sit or stand and reach one arm overhead, leaning slightly to the opposite side.

   • Benefits: Enhances shoulder mobility and stretches the side body.

5. Step-Ups (2 sets of 10 reps per leg):

   • Use a sturdy step or low platform, step up with one foot, and then the other. Step down the same way.

   • Benefits: Builds leg strength and mimics real-life movements like climbing stairs.

In today's episode, Coach Blake shares why the yellow Finis paddles are his go-to choice for daily swimming and coaching, explaining how they stack up against traditional rubber tubing paddles. Plus, it's Black Friday week, and Blake highlights some unbeatable swim gear deals—from discounted competition goggles to tech suits and more! If you're looking to upgrade your swim bag, now's the time. New Episodes Every Monday!

In today's episode, Coach Blake explores the world of underwater music and the evolution of swim technology. He shares his first experience swimming with underwater speakers at a training camp in Grindelwald, Switzerland, and how it transformed long technical sets into a meditative experience. He also touches on the practical uses of underwater speakers in sports like synchronized swimming and considers whether these advancements add real value to competitive swimming. New Episodes Every Monday!

In today's episode, Coach Blake dives into the intense and rewarding world of Survival 100s, a solo swim set designed to test your endurance, speed, and technical skill. Learn how to modify this challenging workout for your individual ability level, keep your motivation high, and track key metrics like stroke count and underwaters to measure your progress over time. Whether you're looking to break out of a training plateau or just want to add an exciting benchmark set to your routine, this episode has everything you need to get started and thrive. Let's see how long you can survive! New Episodes Every Monday!

In today's episode, Coach Blake dives into five simple adjustments you can make to boost your efficiency in the water. From perfecting your body position to mastering the high elbow catch, each tip is designed to help you swim smoother and smarter. Tune in to discover how these small tweaks can elevate your swim game and keep you gliding through the water effortlessly! New Episodes Every Monday!

In today's episode, Coach Blake shares an exciting set designed for groups swimming together. Discover the benefits of a rotating lane leader strategy—perfect for 2 or more swimmers who want to amp up their speed, work on drafting skills, and introduce some friendly competition. Whether you're pushing to escape the draft or maintaining a smooth group pace, this set is all about pacing, teamwork, and making training fun! Dive in to learn how you can mix up your distance workouts, keep your pace up, and tap into the power of the pack. New Episodes Every Monday!

In today's episode, Coach Blake dives into the challenges of staying motivated when swimming feels tough—whether it's due to a break from the pool or only swimming once or twice a week. Learn how to reframe those difficult swims, set realistic goals, and celebrate the small wins that will help you find your rhythm again. New Episodes Every Monday!