Explore every episode of the podcast Swimming with Polar Bears Podcast

Swimcast No. 363 brings Northern Lights Swim Club updates for the week of August 31, 2026, plus our training focus on backstroke technique, turns, starts, and building an aerobic base.

In this episode:
• Labor Day weekend practice schedule
• South vs. Service volunteer timers — September 10
• NLSC Intrasquad Meet — September 12
• Championship eligibility reports
• Arena team partnership and SwimOutlet team store
• Weekly Drop: backstroke technique, turns, starts, and aerobic development

Learn more: https://www.nlscak.org/

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/u9Ruy9redv8

Our original USRPT set is back!    #swimming #vo2max #speedwork #kicking

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/6rwbHJt1bCg

It is a VO2 Max themed week!  Check out the mid-distance tango and the intense kicking!  #swimming #vo2max #middledistance #kicking

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/uue0shvzzC4

More aerobic maintenance today, however we do have a more anaerobic threshold set today.  Toward the end of practice we do some breaststroke, first some paddled power swims, followed by some 25's sprint breaststroke kick.  #swimming #enduranceswimming #breaststroke #aerobicmaintenance #aerobicswimming

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

 https://youtu.be/STK0vHx2B1I

We are in an aerobic maintenance phase of our training cycle, so we do have a relatively large volume, however we have a recurring sprint kick set as part of our practice, so there is some spiked intensity.  #swimming #aerobicmaintenance #aerobicswimming #sprintkick

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/5GOz7BI0Q3A

We are in the Aerobic Maintenance phase of our current training cycle, so be prepared for a "moving Monday".  We have Dolphin Kick on our back streamlined as well as some vertical kicking today.  #swimming #aerobicmaintenance #aerobicswimming #verticalkick

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/fNxFCBTEn2I

Although it seems early, some of our local HS programs have begun their taper for Regions and State.  We will supplement that taper with some aerobic maintenance and a bit of speed.  #swimming #bungeeswimming #aerobicmaintenance #aerobicswimming

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/p0jkOcct49I

A lot of the same themes as #355.  Check it out.  #swimming #technique #repeat

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/UbmGdNjUOgY

Transitioning over to some short axis technique work.  Today we will be looking a Breaststroke a lot.  We want to find our most efficient body position in our stroke.  #swimming #swimmingtechnique #shortaxis #breaststroke

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/NruYsKhw8ec

Today is more recovery and technique work.  We just completed our first competition of the season, so we are going to spend some time working on our "problem" areas.  Turns and Long Axis technique will be today foci.  #swimming #swimmingtechnique #turns

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/euRYipt43v4

We are coming off our first meet of the 2024-25 season.  Really nice results, but we need to address some technique and turn issues.   #dothework #swimming #swimmeet #technique #turns

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/vEMt5fW6RNg

It is Spirit Week as we head into our first meet of the season this weekend.  Today is Jeans Day!  We will be working on our race specific strokes with an eye on top end speed.  We have some Turn Time today as well as our Max Tempo Fly set.  #swimmeetprep #swimmeet #swimming #speedwork

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/9gB3MYhgETw

It's Wednesday of Spirit Week, and that means Floaty Wednesday!  We are getting prepared for our first meet of the season this weekend.  The Silver group has a BOSS 500 as well as some 200 Pace work.  The Bronze group is working backstroke finishes among other things.  #spiritweek #swimming #vo2max

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/r-MfdbfKR3E

Today is Twin Day for Spirit Week!  We are headed into the first meet of the season..it is time to race!  Today we will be working on our legs!  #swimming #swimmeetprep #vo2max #legday #legsworkout

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/3bYanCyVEU8

It is a bit of a "moving Monday" with a swim meet coming up on Saturday.  We are working some aerobic maintenance in all training groups with an eye toward racing this weekend.    #swimming #swimmeet #aerobicmaintenance #intermittentsprinting

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/Ib06yvW_reM

It has been a nice week of training, and with no practice tomorrow (due to a HS meet) we will be hitting it fast and strong today!  We have a set working on Breaststroke hand speed, and another (Breakneck) that encourages top end sprint speed in our Freestyle.  #sprintrevolution #lacticacid #swimming #swimcoach #polarbear

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/AIhAOvm34Og

Remember to register for the Fall Equinox Dual meet!  Today's practice focuses on finishing our stroke races with speed and guts!  #speedwork #swimming #sprintrevolution

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/ERqMj-AGOc4

First, we have a quick reminder to sign up for the Fall Equinox Invite, coming up on the 28th with the deadline to register the 21st. Today we are working on our Underwater Dolphin Kicking (UDK's) and we will be working on speed play by descending within our main sets.  #swimming #swimcoach #enduranceswimming #speedwork

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/OtsVH3-MGIA

Remember to register for the Fall Equinox Invite, we have some sprint kick sandwiched by some Free with Snorkel and fins.  The last part of practice has some short axis work with technique work and sprint kick on our Breaststroke.  #swimming #swimtechnique #breaststroke #sprintkick

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/JwT5FMNQPXI

Monday morning practice for the Gold group.  We have a nice long relaxing 1500 free with fins and snorkels (paddles optional), then we have an aerobic maintenance backstroke set that is blended with fly sprints with propellers.  Finally we are going to work our core with dolphin kick on our backs and dolphin kick bungee sprints.  #aerobicswimming #bungeeswimming #propellerswimming #sprintrevolution #udk #antisocial #corestrength

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/q7BiC9Qd2VQ

Check out this primer for tomorrow's NLSC Swimposium.  There is a small clinic for the swimmers, while the parents have a season and club familiarization session.  This is a really great kick-off for the 2024-25 season.  #swimclinic #swimposium #parenteducation #seasonkickoff

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/XfpjkFeV4mw

Today we are reminding everyone that there is no Friday practice, but we do have a Swimposium practice on Saturday from 8:30-10a with breakfast afterward.    This practice has some body position work, aerobic choice work, and some fast paddle swimming.  #swimming #aerobicswimming #swimpaddles

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/Q_US7R-3ADU

We are announcing our plans to attend the 77th Annual Keo Nakama Invitational next summer in Oahu, Hawaii!  Today's practice features some streamline work as well as a interval set with some intense sprinting...some with propellers.  #swimming #sprintrevolution #swimmingpropellers #fastswimming

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/kMn5wzdd2sk

Let me know your thoughts about the AI generated polar bear mascots.  Are they too muscular?  Today is a recovery day...YEAH!  #recoveryday #swimming #swimcoach #aerobicmaintenance #aerobicswimming

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/7SOIZVULGFI

A recap of our Gold morning practice, then the game plan for this afternoon's Silver practice.  Looking at some speed play in a set of 100's, an aerobic maintenance kick set, and finally some dive start sprints.  #aerobicmaintenance #aerobic #swimpractice #divestartsprints

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/xTLHTYRQ-JY

Today we are spending time working our underwater dolphin kicks (UDK's), as well as some sprint endurance with some front end speed work.  We also have a sneak peek into tomorrow morning's practice.  #sneakpeek #swimming #udk #frontendspeed #sprintendurance

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/Vjb9eXOQaCk

Taking a little bit of recovery in today's practice.  Still working some sprint kick as well as some Breaststroke Technique and Speed.  #kicking #swimming #aerobickicking #breaststroke #swimmingtechnique

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/7Ge_Q-4ZfKM

We have some recurring BOSS 500's (a specific broken swim).  Lots of attention paid to our core and it's affect on our efficiency.  #swimming #vo2max #kicking #coreconnectivity

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

https://youtu.be/ZIvtZS7Wq4g

Welcome back from Labor Day Weekend!  Today we are doing some work on our kick at and off the wall.  Then we have some Butterfly hip tempo work, as well as a middle distance VO2 Max style free set.  Our sprint oriented  main set is dive start sprints from the block with a focus on our Underwater Dolphin Kicks (UDKs).  #vo2max #swimming #udk #butterflytechnique

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today's practice is putting some focus on our Front End Speed, specifically our underwater dolphin kicks.  We will put some additional focus on bringing home some fast swims as well.  #vo2max #swimpractice #udk #kicking

https://youtu.be/lUdFwPzMCPU

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today we have a lot of VO2Max work.  Most of our work will be Free today, including the BOSS 500.  We do have some 25's stroke sprint and some butterfly sprint technique today as well.  #vo2max #boss #butterfly #butterflytechnique

https://youtu.be/aaGBERV6dlI

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Two items on today's swimcast.  First up is our silver practice.  We have some fun sprint revolution work today!  Propellers and short bungees will be used, and we have a "Legs feed the Bear" kind of kick set.    The second part of the video is for our Gold swimmers.  What will our season after HS season look like?   This video will give you some answers.  #swimcoach #seasonplan #sprintevolution #sprintrevolution

https://youtu.be/otCh57zut-0

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today is a #movingmonday where we are targeting the aerobic maintenance portion of our training.    #aerobicmaintenance #aerobicswimming #swimcast

https://youtu.be/OoUnD2ysmZo

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

This is our first Saturday morning practice of the season!  Our silver group will work almost exclusively on drag and resistance training with swim propellers and bungees.  Our Gold group practice will focus debriefing and recovering from the HS meets the evening before.  We may include some of the same drag and resistance training as the Silver group.  #resistancetraining #swimtraining

https://youtu.be/xQGdd95j3JE

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have some leftover sets, from earlier this week, that we did not get to.  We will do the 7's in more of a lactic form, and then we will work on our underwater dolphin kicks (UDK's).  Starts and relays toward the end.  #lacticacid #swimming #udk #leftovers

https://youtu.be/oS1AhAvVnA4

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are continuing our work on our backstroke turns.  We are going to follow up yesterday's aerobic kick set with a sprint kick set today.  Our final set will be a VO2Max set of 100's freestyle.  #vo2max #swimming #sprintkick #backstroke

https://youtu.be/BYc1tTO7A5Y

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today we are going to finish the work on backstroke turns that we began yesterday.  We have an aerobic kick set and some breaststroke bodyline work.  #swimcoach #swimtechnique #swimmingturns

https://youtu.be/15aO5u75rJ4

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are going to start off with some dolphin kick, but then we transition into long axis work.    #vo2max #kicking #backstroke

https://youtu.be/DMrcWiscnkQ

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have a recurring VO2 Max Kick set.  We will work on Breast turns, heart rate discovery, and some aerobic maintenance.  #swimcoach #vo2max #aerobicmaintenance

https://youtu.be/Q-QINb7trEw

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have two sprint sets today.  First we have some sprint kick, then toward the end of practice we have a sprint fly set.  Today we also work on our breaststroke turn technique.  #swimcoach #swimpractice #sprintkick #sprintswim #breaststroke

https://youtu.be/CcVlPTU2ZqE

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Working on generating power from our hips in fly, great turns in our breaststroke, and aerobic maintenance for our free.  #swimcoach #aerobicmaintenance #breaststroke #butterflytechnique

https://youtu.be/0hwPpDcBYOY

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We are getting ready for the IMX/Aerobic preparation portion of our season.  Today we have an aerobic kick set, some breaststroke technique and aerobic swimming, and we conclude with some butterfly!  #swimcoach #swimming #aerobicswimming #aerobic

https://youtu.be/BJ4g7fOvj-s

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have a new schedule and our group composition is changing.  Today we will be getting our Silver group settled into appropriate lanes for training.  #sortinghat #swimcoach #swimcast #aerobicswimming #breathcontrol #relays

https://youtu.be/hqQygkw6v9w

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Two Gold practices and a Silver practice.  We have VO2Max and Sprint Kicks in the morning Gold practice and Silver Practice.  Our Gold afternoon practice will buckets and bungees and sprint UDK's  #vo2max #sprintkick #bucketswimming #bungeeswimming

https://youtu.be/YDWZg8p4usk

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

For this afternoon, we are looking at a few sprint 100's as well as some UDK Breakout Sprints.  For tomorrow we are working on Bucket Swimming and Bungee sprints.  Time to build power!  #swimming #swimcoach #bucketswimming #bungeeswimming #power

https://youtu.be/rXt8ZIocOwU

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Four practices on tap.  First up is this morning's Gold practice, then Gold's PM practice.  We also have this evening's practice for the Silver group and tomorrow morning's Gold practice.  These practices feature a wide variety of training including VO2Max Kicking, Dive Start Sprints with fins, some Lactic 50's, and an Adventure Set!  #swimming #swimcoach #vo2max #lacticacid #adventureset

https://youtu.be/2KWHv2WsJ0I

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Two workouts today.  For the Gold swimmers we have some intense kicking and the exploration of the Swim Propeller from  @insidewithBH and his Sprint Revolution : https://www.bretthawke.com/  For our Silver swimmers, we will be focussing on intense sprint kicking, as we combine our practice with our Bronze group for the last Splash n Dash of the summer.  Sprint Revolution Propeller can be seen and purchased at Brett Hawke's website https://www.bretthawke.com/

https://youtu.be/aq4_WTOWhlY

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

We have two Gold practices and one Silver Practice today.  It is the speedy time of the season.  High School swimmers are doing some speedwork with the upcoming HS season in mind.  Our Silver swimmers have the State Fair Invite and/or Zones.  We are hitting free, stroke, and kick speedwork today!  #bungeeswimming #swimming #speedwork

https://youtu.be/u1zkBbxFJOs

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Summer Practice No. 44 | A tribute to Coach Ben Kitchen

#swimcoach

https://youtu.be/fxAWr4XorLo

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming

Today's practice has a wide variety of strokes...something for everone!  #variety #swimpractice #swimmingcoach #swimming #swimteam 

https://youtu.be/N1Kg2rJol5k

Visit www.nlscak.coach for additional practice videos.  #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming