Triathlon Swimming Secrets is open!
The new Tri Swim Coach 8-month member site is now open! By joining, you will get -8 months of focused content to keep you progressing on your triathlon swimming -Videos with explicit details of how to completely transform your stroke -Workout plans to get ready for various triathlon distances -”Change your bad habits” video sessions -Get your stroke evaluated by Coach Kevin -Special training sessions for specific issues such as: breathing,... [Read More...]
Long strokes or high turnover?
I just watched a video done by Swim Smooth on the variety of stroke rates among freestylers: Swim Smooth: What is an efficient freestyle stroke? I think he made some good points, that not everyone HAS to swim with a long stroke in order to be efficient in the water. Now, what is not emphasized is that these fast turnover swimmers all come from a competitive swimming background. They have strokes that they spent many years and yards in the pool perfecting... [Read More...]
My Simon Gowen radio show appearance
This morning I was a guest on the Simon Gowen Triathlon Show, at http://www.latalkradio.com/Simon.php. I went though a swim workout geared towards helping triathletes in detail. It’s an inspirational weekly show that focuses on the mental side of triathlon, with professional triathletes, coaches, and age groupers who have overcome huge obstacles. This morning I was followed by pro triathlete Dirk Bockel, and then running & triathlon coach... [Read More...]
Breathing in a Triathlon Swim – the vanilla vs. chocolate argument, Part 2 of 2
(continued from Part 1) Open water swimming is different that swimming in a pool in so many ways. The first way that comes to most peoples minds is the common inability to see the bottom, combined with the lack of the black line on the bottom to guide you where to go. There are two other differences I want to point out here. First, there is no separator between you and the other competitors. Open water swimming is a contact sport. Second, turns... [Read More...]
Breathing in a Triathlon Swim – the vanilla vs. chocolate argument, Part 1 of 2
by David Wendkos david@triswimcoach.com “You need to breathe bilaterally” “Nuh-uh! I only breathe to my right, and I do fine.” “If you don’t breathe to both sides, you’ll go slower” “Then why are so many Olympic swimmers breathing every two strokes, even in races as short as 100 meters? Huh?” The arguments for unilateral and bilateral breathing will continue. There will be multitudes of proponents for each view, many on each... [Read More...]
Tri Swim Coach podcast #20- Interview with Brett Blankner of Zen Triathlon
References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com or http://triswimcoachonline.com Please comment on this podcast! Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! Zen Triathlon – http://zentriathlon.com Brett’s twitter: http://twitter.com/zentriathlon 3 Pillars of Zen book Click here for more on the SwiMP3 player. For 20% off, use discount code ‘aggies20′... [Read More...]
Try swimming in Jell-O at your next triathlon
By David Wendkos david@triswimcoach.com I recently heard a great ‘word picture’ to help describe how to initiate your catch in the water and maintain a grip as you pull through your stroke. It is the common thought to view a freestyle stroke as placing your hand in front of you and then stroking backward toward your feet. Unfortunately, this places the focus on movement in the exact opposite direction we are looking to go. In very literal terms,... [Read More...]
Tri Swim Coach Podcast #19- Interview with Glenn Mills
In this episode, I interview swim instructor and coach Glenn Mills of GoSwim.tv who shares some great insight on swimming training. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com or http://triswimcoachonline.com Please comment on this podcast! Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! Music: Pinback- “Devil You Know” Interview with Glenn Mills... [Read More...]
Carbo loading, is it still a good idea?
I’m currently training for a half marathon with a local running group, and we’re about a week away from starting our “taper” phase, which means we will slowly start to decrease mileage and intensity of our runs leading up to the race we are training for. I’m bracing for the nutrition plan our coach is going to recommend during this phase. Last time around, it was carbs galore, and when you think you’ve eaten enough carbs, eat more! Bagels,... [Read More...]
The Low Carb Triathlete: Jonas Colting
Today, I had the pleasure of listening to an interview with Swedish pro triathlete Jonas Colting on the Livin la vida Low Carb show with Jimmy Moore. Jonas is a 36 year old champion triathlete in his prime, eating a low carbohydrate diet and clearly thriving. This supports much of what I discuss on the Healthy Mind Fit Body podcast about the superiority of low carb diets to the traditional low fat diet, for overall health and for training- even for... [Read More...]
Running, recovery and the downsides of reverse tapers
I’m about 2 weeks away from doing my first half marathon since April 09, and yesterday I realized how unprepared I am for the race. I ran 11.2 miles, and about the last 2.5 hurt! And, this was not at any kind of brisk pace, just finishing the run was the challenge yesterday. So today I am feeling the soreness! I missed 2 weeks of running in December with a cold, and slacked off around Christmas, so I have for the past 2 weeks been building up... [Read More...]
The Minimalist: Train smarter and more efficiently to stay healthy longer
By Aaron Moss When I started coaching beginning triathletes and gave them their first training schedule, I expected to get a response like, “Do I have to do all of it?” After all, looking at the weekly lineup of workouts, it appears burly in terms of total time spent training. However, this is split over swimming, biking and running—and depending on the time of the year and the individual, resistance training may be included. Thus, to consider... [Read More...]
More help with breathing in freestyle
Triathletes who did not come from a swimming background can often have a tough time learning how to breathe in freestyle. I have written a couple of articles on this, addressing some of the major issues many people face with breathing. This video shows a drill that adds a nice component to what we already know: The important part here is getting that cheek to the shoulder. The swimmer in the video is obviously experienced so don’t worry about... [Read More...]
Ironman Kona 2009 Coverage on NBC
On Saturday, I watched the Ironman on NBC as I do every year when it airs on TV. I find the Ironman to be inspirational, exciting, and even emotional, as I watch all the stories unfold: from the pros racing to win, to the challenged athletes to the people who are still doing the race into their late 70’s. This year, the highlight of the show for me was watching Chris Lieto make a serious challenge to win the men’s race. Lieto’s best... [Read More...]
Tri Swim Coach Podcast #18- Interview with Leanda Cave
In this episode, I interview pro triathlete Leanda Cave, http://leandacave.com References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com or http://triswimcoachonline.com Abu Dhabi Triathlon 2010: http://www.abudhabitriathlon.com/ Please comment on this podcast! Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! Music: Hybrid- “Finished Symphony” Interview with... [Read More...]
Inspiration from an amputee marathon runner
I just read an article that really inspired me: Amy Palmiero-Winters, who is missing a leg, just ran the White Rock marathon in Dallas, TX. But that isn’t even the inspirational part. Amy’s cause is helping inspire other amputees. Not just by running marathons and other races herself, but by meeting with children who have lost limbs. While Amy’s personal success is impressive enough, it was this quote that really impressed me: “When... [Read More...]
My 2010 Triathlon Schedule
It’s raining outside and I’m about as demotivated as I’ve been in a while, so I started daydreaming about what triathlons I will be a part of next year, most likely as a coach giving a clinic, or as a swimmer on a relay. Here’s what I’ve got so far: 1. I’m seriously considering in February heading down to Mar Del Plata, Argentina and helping out with Mike Fraysse’s 10-day triathlon clinic. If I can get a few... [Read More...]
Triathlon Swimming: It’s all in your head
by David Wendkos david@triswimcoach.com So, I take my four-year-old son, Evan, ice skating for the first time. We aren’t on the ice for 20 seconds before he starts to get upset and states, “I can’t do this!” I lean over and tell him that, of course he doesn’t know how yet, but we will work on it and he will learn. That doesn’t satisfy him. He continues to get upset and complain that he can’t do it. I then tell Evan that I don’t... [Read More...]
Tri Swim Coach Podcast #17: Avoiding Colds & Flus around the holidays
In this episode, I discuss 6 tips on staying healthy around the holidays. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com Joseph Mercola article on colds, flus, and vitamin D: http://articles.mercola.com/sites/articles/archive/2009/12/03/How-to-Prevent-the-Flu-Easy-as-1-2-3.aspx My other website on mind-body fitness & weight loss: http://healthymindfitbody.com Please comment on this podcast! Tri Swim Coach podcast... [Read More...]
Kara Lynn Joyce (American Record Holder) Shows Us Freestyle
There’s some awesome shots in this video that we can all learn from (except for the part where she’s using a dreaded kick board!) Read More →
Freestyle and Backstroke Drills
It’s great to combine these two strokes, even if you are primarily training for a freestyle event. Read More →
Swimming Advice: If at First, You Don’t Understand, Try, Try Again
by David Wendkos david@triswimcoach.com My last post focused on the differences between the ideal kick for a triathlon swim as opposed to others. It was introduced by pointing out the challenge of human communication and how often, different people will try to communicate the same idea in (sometimes dramatically) different ways. As I proof-read the post, I found myself thinking of an experience while swimming in college that provided two valuable... [Read More...]
Tri Swim Coach Podcast #16: Coming back to swimming after a break
In this episode, I discuss tips on how to make a swimming comeback if you’ve been out of the water for a while. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com Please comment on this podcast! Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! Music: Thievery Corporation- “Focus On” Coming back to swimming after a break [9:27m]: Play Now | Play in... [Read More...]
A Little Kick Goes a Looong Way in Triathlon Swimming
by David Wendkos david@triswimcoach.com Yet again, my topic comes from a conversation with a fellow athlete. Nancy has completed more than one Ironman distance event, as well as a variety of other triathlons. Her swim is clearly her weakest leg, and so she has been trying to focus on improving it. She has spoken with more than a couple people about her swimming, and has gained a lot of good information from those interactions. Here is one problem... [Read More...]
Make the most of your triathlon season—even when it’s over- Part 3 of 3
By Aaron Moss Part 3 of 3: Goal Setting The previous two parts of the series discussed data collection and analysis of the data to get you ready for setting your goals and plan for the offseason. Using this retrospective analysis and a list of those specific areas you feel offer the biggest potential for improvement, we are now going to work on setting goals. Its time to recall and write down your final, specific list of 1-3 things you want to address... [Read More...]
Make the most of your triathlon season—even when it’s over Part 2 of 3
By Aaron Moss SUBSCRIBE GET 5 FREE ONLINE SWIM LESSONS BY SIGNING UP FOR THE NEWSLETTER! Name: Email: Read More →
Are You Coachable? Lessons from Dara Torres
by David Wendkos david@triswimcoach.com I once took a course in which the seminar leader, Larry, asked each person present to make a commitment to be coachable. Most of us immediately responded that we would do so. Larry then asked, “Before agreeing, don’t you think you should understand what I mean by ‘coachable’?” That seemed silly to me. Being coachable is listening to a ‘coach’, thinking about what he or she says, and then incorporating... [Read More...]
Make the most of your triathlon season—even when it’s over
By Aaron Moss Part 1 of 3: Assessment For a lot of us triathletes the end of the racing season is a time of confusion and lack of direction. Many athletes find themselves wondering what to do when they aren’t racing, because there is a void inside of them where the goal of training for and racing a triathlon once was. For those of you who have a goal race, especially a substantial race such as Ironman, completion of that goal can lead to temporary... [Read More...]
Triathletes, when is the right time to work with a swim coach?
by David Wendkos david@triswimcoach.com “A prudent person profits from personal experience, a wise one from the experience of others.” – Joseph Collins Recently, I was chatting with a friend who is also an aspiring triathlete. She is relatively new to the sport, coming predominantly from a running background. She remarked that she was slow in the water and didn’t have much swimming talent. When I suggested that she consider... [Read More...]
Yoga and Swimming
A really important part of triathlon and swim training is yoga. I spend a chapter in my book, The Complete Guide to Triathlon Swimming on it. Here are some of the benefits I have listed: Flexibility: Yoga does involve stretching the muscles. But there is more to it than that. People often ask me, “Is stretching good”? Usually, the answer is that just stretching itself may not be good for you, as stretching too much or stretching cold muscles... [Read More...]
Tri Swim Coach Podcast #15- Interview with Triathlete Rachel Ragona
In this episode, I interview kick ass amateur triathlete Rachel Ragona. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com Please comment on this podcast! Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! Music: The Crystal Method- “It Hertz” SUBSCRIBE GET 5 FREE ONLINE SWIM LESSONS BY SIGNING UP FOR THE NEWSLETTER! Name: Email: ... [Read More...]
What is the “right” diet for athletes?
I went to the bookstore over the weekend and was perusing the Health section, only to find a massive cluster of diet books and all kinds of widely differing ways to lose weight. What is the right diet? I’m not convinced there is one right diet, but there are ideas in the nutrition world based on science! I flipped through a few of the really trendy ones like “Skinny Bitch”, and found a few tidbits of helpful information, but for... [Read More...]
Morning Workouts
Ever do a morning workout and feel like you’re struggling, even though just the day or two before you felt great? Often times, this is due to your body lacking the calories it needs to perform the activity you set out to do. I meet people all the time that say they skip breakfast before their morning workout. Think of how crazy this is! You’ve just been asleep for 7-8 hours. You probably ate dinner 2 hours or more before... [Read More...]
3 Drills for the Offseason (or Anytime!)
1. Kick WITHOUT a kickboard, On your side. This improves balance in the water and with practice, will improve your kick. Also, stretch your ankles- ankle inflexibility is the #1 reason for a weak kick! 2. One-Armed Freestyle. Freestyle only using one arm to stroke, while keeping the other arm at your side. Rotate your hips as if you were swimming full strokes. Breathe to the opposite side of your stroking arm. WARNING: This is a more advanced... [Read More...]
La Jolla Roughwater Swim
Last weekend, the annual La Jolla Roughwater Swim took place here on the shores of San Diego. There is a 1-mile and a 3-mile swim, and all age groups are included. I watched all of the mens 1-mile competitions from a front row seat! Ironically, even though it is called the “rough water” swim, most years (and most of the time), the La Jolla Cove is anything but rough! However, this year the race lived up to its name- there were 8 foot... [Read More...]
Zoomers Fins- Your Key to Swimming Success?
Today I want to talk about a classic conversation piece around pools: Zoomers fins. I have written about them in the past but wanted to update and reiterate! One of the most common questions I hear as a coach is, “Should I use fins?” The answer depends largely on your goals, your skill level and the type of fins. Often times, especially in masters swimming, swimmers wear fins merely to keep up with other swimmers in their lane,... [Read More...]
Tri Swim Coach Podcast #14- Do you love or hate swimming?
In this episode, I discuss the love/hate dichotomy among triathletes, burnout, and several announcements. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com Find the Brian Tracy book Goals here. Triathica training center in Lake Forest, CA: Click here for more info and a discount on membership. Please comment on this podcast! Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the... [Read More...]
Why bend your elbows in Freestyle?
On the freestyle recovery, you often hear from coaches (like me) to bend your elbows on recovery. Swimmers may wonder why bending elbows is recommended so often. While there are swimmers, like legendary World Record holder Janet Evans, who have perfected the straight arm or “windmill” recovery, this is not a technique that works for many swimmers, especially in the longer, open water distances. There is of course no “one size... [Read More...]
Matt Hoover: The Biggest Loser is doing Ironman Hawaii!
Last night, I attended the tri club san diego’s monthly meeting, and had the pleasure of seeing guest speaker Matt Hoover talk about his journey from losing 157 pounds on TV’s The Biggest Loser, to now training for the Ironman this October! It was definitely an inspirational story. His success with weight loss started with simply being honest with himself. I found it interesting that he said he never actually thought of himself as a fat... [Read More...]
Triathlon Swim Clinic at Triathica
On Sunday, I went up to the Triathica training center in Orange County, CA (about 1 hour, 10 minutes from my home in San Diego) to analyze some strokes for four triathletes. They were everything from beginner level to competitive, one woman, Julia is going to the world championships in Gold Coast, Australia in 2 weeks! We used the Endless Pool and were able to compare their underwater videos with what it should look like, and create DVDs for everyone... [Read More...]
Friday Fun Day
Woke up this morning and recorded a podcast for Healthy Mind, Fit Body. After this, around 9:30 a.m. I was greeted with a wood chipper across the street! Apparently, there was a fixer-upper for sale and it was just purchased. It’s a crappy old house that has all of its original features from the 1960’s, including pink paint, pink bars on all the windows, ugly white bricks on the outside of the house, and I even hear they had flash bulbs... [Read More...]
Should you warm down at the end of your swim workout?
Whether it’s swimming, running, or biking, make sure you are doing a proper warm down. Most masters swim teams I have been on do a lousy job implementing a warm down into workouts. It’s especially important after you have done sprints and large-effort swims to do at least a few lengths of easy swimming before you leave the pool. In these workouts, you will actually be building up more lactic acid and taxing your muscles more than doing... [Read More...]
Tri Swim Coach Podcast #13- Inspirational Stories from Non-Swimmer Triathletes
In this episode, I interview two amateur triathletes who had little to no experience swimming before doing triathlons. References: Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com Please comment on this podcast! Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim Coach podcast and add your comments/ratings Music: Ozzy Osbourne- I Don’t Wanna... [Read More...]
Gatorade and Sports Drinks
I see swimmers in my workouts bringing their Gatorade bottles or other sports drinks to the pool with them, and sipping them throughout practice. Hydration is good most of the time, but is water enough or do we need something extra while we work out? There are a wide variety of sports drinks available, most containing some type of glucose (sugar), and many with various amounts of electrolytes. These can be helpful in long training or competition.... [Read More...]
Swimming straight in the open water
How do I swim straight in the open water? This is a major challenge to open water swimming (and even swimming in a pool with lane lines!), and the key lies in one of our other fun challenges in swimming: breathing! Here’s a quick guide to swimming straight: 1. Simply doing alternate (or bi-lateral) breathing would go a long way towards making you swim in a straight. If you are comfortable with this, breathe every 3 strokes and you will be much... [Read More...]
Questions and answers on The Healthy Mind, Fit Body book
We are getting ready to release The Healthy Mind, Fit Body book within the next few days and wanted to answer some of the questions that are coming in and are bound to come up for a lot of people. We are still working on some tweaks to the book, and are also recording and editing an audio version! Keep an eye out tomorrow as we have one more bonus video to share, then we are only a couple of days away from announcing the release date (we’re... [Read More...]
Tri Swim Coach Podcast #12- Cold Water Swimming & Cramps
In this episode, I discuss tactics for handling cold water and answer a question about cramps. References: Healthy Mind, Fit Body: New book Priority list at http://www.healthymindfitbody.com Please comment on this podcast! Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim Coach podcast and add your comments/ratings Music: The Crystal Method (featuring Matisyahu)- Drown... [Read More...]
How to Structure a Triathlon Swim Workout
Whether or not you have my training guide for triathlon swimming, you may need some help structuring your workouts or just need more background on how the workouts in my book are formulated. Let’s look at a typical workout and dissect it. 300 Warm Up 300 yards or meters. 12 lengths in a 25 yard or meter pool. During a warm up, you should be going at a moderate pace, working on bilateral breathing, mixing in strokes other than freestyle, and... [Read More...]
2009 Trans Tahoe Relay Recap
Trans Tahoe Relay Swim 2009
In about an hour, I will be jumping on a plane headed to Sacramento, and visiting a friend there tonight until leaving for Lake Tahoe, CA tomorrow for the Trans Tahoe Relay. It’s a race across the width of Lake Tahoe, about 11.5 miles. This is a 6-person relay where we have a boat, and each person swims for 30 minutes, and again for 15 minutes until we finish the race. The last time I did this race was 2003. It was the most fun swim race I’ve... [Read More...]
Free Audio Offer on Weight Loss FAQ’s
If you did not get a chance yet, I’m still looking for some input on what your weight challenges are, and what you think current “diet plans” are lacking. Sign up for the Priority Notification list for my new book, Healthy Mind, Fit Body: How the Mind-Body Connection Can Help You Achieve Your Perfect Weight, and get a free 23-minute audio: “5 Common Issues in Achieving Your Ideal Body, How You May Be Sabotaging Yourself,... [Read More...]
Slow Progression in Swimming
A topic that came up in the Beginner Triathlete chat forums last night was, how quickly to add distance to your workouts in swimming? There’s no “one size fits all” here, but generally, you want to be conservative when increasing the distance of your workouts. Focus on your technique first with drills, then decrease the amount of drills you do and increase your yardage by about 200-400 per week, depending on what level you started... [Read More...]
Make Your Workouts Count
For some, making your workouts count may mean “go hard or go home”, or “no pain, no gain”, or some other silly expression. Making your workouts count really should mean setting weekly goals and following through. You may want to decrease your average stroke count per length, decrease your interval, or increase the amount of yards/meters you do. When you set out these mini-goals and start making your workouts count, you may... [Read More...]
Swim Tip: Keeping the Feel
After my 2.5 month trip to Australia and New Zealand last year, I didn’t exactly keep in great swimming shape. This was partly due to not having a car to get around, and partly due to sight seeing as much as humanly possible. However, I did not just let my swimming go. I made sure to get in at least once per week- doing between 1000-1500 meters. I also kept up on a short strength training routine which included core and multi-muscle exercises... [Read More...]
Tri Swim Coach Podcast #11- Interview with Coach Patrick McCrann
In this episode, I interview Ironman Triathlon Coach Patrick Mcrann of Endurance Nation. References: Endurance Nation: http://www.endurancenation.us Book: 10 Hours a Week: The Age Grouper’s Guide to Competitive Triathlon DVD: The 4 Keys To Long Distance Triathlon Training Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim Coach podcast and add your comments/ratings... [Read More...]
Sports Supplements
Summary of Sports Supplement Lecture Coastal Sports Medicine www.coastalsportsmedicine.com August 18, 2008 San Diego, CA Endurance exercise can significantly increase the production of free oxygen radicals. However, the training or exercise history is important. In untrained or sedentary individuals, skeletal muscle damage can occur from the increased free oxygen radicals and lipid peroxidation levels and may cause skeletal damage. In these individuals,... [Read More...]
Tri Swim Coach Training Tip- Relax!
The sport of triathlon can definitely keep you very busy! Between work, workouts, family, etc., often it is difficult to actually relax. Many triathletes I know are “type A” personalities, and feel like they constantly have to be in action. This can lead to burnout and injury. It is very important to take 15 minutes a day to chill out and relax. Find a comfortable place, do some deep breathing, and think about what you are grateful for. Relaxation... [Read More...]
The ‘S’ Curve in Freestyle Swimming
The “S” Curve Too many times I have heard swimmers ask me, “should I do the ‘S’ Curve when I pull?” The “S” Curve has been a method, created by the Red Cross, of teaching a swimmer how to do the “proper” pull in freestyle. However, this is not exactly correct. First, there are many things you need to concentrate on and learn in freestyle before you tackle the pull. Making an S in... [Read More...]
Masters Swimming vs. Swimming On Your Own
Masters swimming offers some wonderful benefits such has the social and motivational aspects of a group, and a coach to give you structured workouts and occassional feedback. However, masters workouts have their downside for many swimmers! If you do belong to a masters group, make sure you are not overdoing it. If your stroke technique is slipping because you are trying to “keep up,” if you are getting sick more often, feel too tired... [Read More...]
Tri Swim Coach Podcast #10- Managing Your Diet
In this episode, we cover: How should you eat for your best body and most energy for training? References: Tri Swim Coach Newsletter with 5 free online swim lessons: http://www.triswimlessons.com Workouts for Working People book, by Mark Allen & Julie Moss Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim Coach podcast and add your comments/ratings Music: Hybrid-... [Read More...]
Get Off Your Stomach
If you’re swimming on your stomach, you will need to change this bad habit! Triathletes need all the energy they can get, and learning to swim on your side rather than swimming flat in the water will allow you to reserve your energy for the main part of the race. If you’re a stomach swimmer, you are using a lot of muscle to power through the water- as well as burning fuel you will need later! EMAIL: SUBSCRIBE GET... [Read More...]
Hand Position in Swimming
Many swimmers enter their hands into the water properly and extend the arm out in front, but then put up a “stop sign”, where their hand curves up in front of them and actually pushes against the water in front of them, causing a slowdown or pause in their stroke. Make sure that you are slicing your hand into the water and extending it straight forward, with your palm facing the pool bottom. GET 5 FREE ONLINE SWIM LESSONS BY SIGNING... [Read More...]
Hand Entry in Freestyle
On freestyle arm recovery, it seems logical to lift your arm out of the water, and reach as far as you can through the air before putting your arm back into the water to start your next pull. It may come to a surprise to many people to find out that this is inefficient! Reaching through the air and slapping your arm down into the water can result in improper body position at the start of the next pull. Instead, “slice” your hand and... [Read More...]
Underwater view of my stroke in the Endless Pool
This was from my experience swimming at the Endless Pool at Triathica in Irvine last month. Check it out! For southern California locals I highly recommend checking out the training center and getting videoed. SUBSCRIBE GET 5 FREE ONLINE SWIM LESSONS BY SIGNING UP FOR THE NEWSLETTER! Name: Email: Read More →
What To Look For in a Swim Coach
You may decide that after reading several swimming books, practicing drills and workouts in the pool on your own, joining a masters swim team, and even ordering The Complete Guide to Triathlon Swimming online, that you need a little outside help to get your swim where it needs to be for a tri. You’re normal! Unless you have a little swimming experience under your belt already, it may be difficult to make the improvements you need to make... [Read More...]
Do you find your arm dropping in freestyle as you go to take a breath?
You are not alone! This is a very common problem among freestyle swimmers. Practice these drills to overcome this and improve your stroke: 1. Kick on your side with your arm extended. Belly button should be pointing directly at the wall, eyes at the bottom of the pool, hand extended. When you need air, roll onto your back and grab a few breaths before going back to head down. 2. Shark Fin Drill. Start as in #1. Lift your trailing elbow up, and drag... [Read More...]
Train Swimming in your Race Environment
When training for an open water swim, part of your training should be in an environment similar to the one you will be racing in. If you are doing an ocean swim, don’t let the race be the first time you set foot in the ocean! It’s important to get your body used to the water temperature so it is not as much of a shock on race day. Also, specifically with ocean swimming, getting used to waves, tides, salt water, and not being able to... [Read More...]
Minimize your use of equipment for a better freestyle
Everybody, especially triathletes, seems to love the pull buoys, kick boards, big paddles and long fins. However, these items are not going to help you when training for a triathlon swim. Buoys and boards are floatation devices and give you a false sense of being on top of the water, and are allowing you to avoid working on your balance in the water. Paddles can cause shoulder injuries. Long fins give you a false powerful kick (I do like the shorter... [Read More...]
Tri Swim Coach Podcast #9- Triathlon Race Day Swim Tips
In this episode, we cover: 6 Frequently Asked Questions on race day swimming Question of the week: In freestyle, when should your hips start to rotate? References: Tri Swim Coach Newsletter with 5 free online swim lessons: http://www.triswimlessons.com The Essential Triathlon Swimming DVD: http://www.triswimcoach.com Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim... [Read More...]
8 Tips to Training the Open Water
So you’re ready to get out there and do some open water swimming to prepare for your next triathlon? Before you go dipping into your local body of water, keep these tips in mind: 1. Never swim alone. For safety purposes, always swim with a group or bring along a friend. Given the unknown elements, a dangerous situation may arise such as fog, currents, boats, etc. where you will be in much better shape with others around. 2. Adjust to cold... [Read More...]
Strength Training for Swimming Improvement?
I often get asked about what type of weights or strength training helps the most in swimming. The answer is that gaining muscle strength in general, such as working the triceps, will not help you to swim faster (especially when we’re taking distances of 1K or longer!). However, triathletes and open water swimmers can make improvements by working the core muscles (abs, back, hips). This means using the tools in the gym such as exercise ball,... [Read More...]
3 Swimming Drills to Master Before Your Next Triathlon
1. Swim with your fists. Closing your fists and swimming freestyle can really improve your stroke technique. At first it will feel clumsy and awkward, but it actually forces you to rotate your hips and move through the water the way you are supposed to. Try alternating 2 laps with fists, and 2 laps straight freestyle. 2. 6 Kicks Per Stroke Take one stroke, extend your arm, and kick six times on your side. Then stroke and extend your other arm, kicking... [Read More...]
Tips on Drafting on the Triathlon Swim
Is it legal to draft off of other swimmers in a triathlon? Yes! Is it a good idea to draft off of other swimmers in a triathlon? Yes! Most people draft in the swim, whether they know it or not (except of course, whoever the leader is). But how can you get better at it? Here are a few tips: 1. The most draft you will get is directly behind another swimmer. If they are just slightly faster than you, you will get a nice ride. 2. Having said that, it... [Read More...]
Can you do a triathlon if you don’t know how to swim?
Well, no not unless you have some time to learn to swim. If you are a true beginner swimmer, you will need at least a couple of months to get yourself up to speed, assuming you are doing a sprint or short-distance triathlon. But don’t let not knowing how to swim stop you from training for a triathlon! You will simply have to take a different mental approach to your training. Swimming will be about maximizing your time in the water, getting a... [Read More...]
What to Do About Shoulder Injuries in Swimming
Playing sports competitively comes with certain risks, injury being the most important. While swimming isn’t usually thought of in this light, it’s certainly an activity that can result in injury. When it comes to the pool or open water, the most common injury generally involves the shoulder. I’ve been swimming competitively off and on for the past 25 years, with 15,000 meter days and double workouts the norm at some points during... [Read More...]
Learning to Reduce Your Stroke Count Will Make You a Better Swimmer
In the past, you’ve probably had coaches that asked you to count strokes during your workout, either by incorporating it into drill sets, the primary set, or at the end of a workout. Indeed, many coaches advise their swimmers to make a habit of keeping track of the stroke count. After years of experience coaching both triathletes and long distance swimmers, I have come to the conclusion that stroke counting is an essential part of achieving... [Read More...]
Tri Swim Coach Podcast #8- Training with Sports Drinks and Sinking While Swimming
In this episode, I cover the pros and cons of sports drinks, as well as what to do about sinking. References: 5 Free Triathlon Swim Lessons & The Tri Swim Coach Newsletter Signup: www.triswimcoach.com/newsletters.php Tri Swim Coach podcast comments: Open up iTunes and type in ‘tri swim coach’ in the search field. Click on the Tri Swim Coach podcast (at the top) and add your comments/ratings. Zoomers Fins: For a 20% discount, go to... [Read More...]
Learning to Breathe Bilaterally
You may already have heard the most commonly asked question in the swimming world today. Which of the following techniques is superior: breathing to one side, or bilateral breathing? Until just one year ago, I breathed to the right side every time I got in the pool. Why, do you ask? Simply because taking breaths on the opposite side didn’t feel right! Indeed, this is the primary reason that the majority of swimmers take breaths on just one side.... [Read More...]
Breathing while Swimming
One of the most commonly asked questions in the world of triathlons involves breathing. While swimming freestyle, the first step on the road to proper form is body positioning. Add in breathing, and suddenly everything is turned on its head! More than anything else, this has to do with a lack of balance. Instead of the core, you’re using your head to breathe. Listed below are the top five challenges you’ll face in learning to properly... [Read More...]
Using Fins to Improve Your Swim
One of the most commonly asked questions in all of competitive swimiming is whether fins are beneficial in training. There is no one answer; whether fins are right for you depends on what you hope to gain, your level of skill, and the type of fins used. Swimmers often wear fins simply to maintain the same speed as the other swimmers working out alongside. In other cases, a swimmer might want to move to the next fastest lane. If your goal is only... [Read More...]
What can yoga do for you?
Last night, I attended a yoga class for the first time in about a month. I was going to a yoga class at my gym consistently over several months while training for the past 2 half marathons I did. It helped keep me feeling loose, kept the injuries at bay, and gave me more energy. After my last half marathon, however, a slight hamstring issue started to pop up. So here I am two weeks after my race and finally getting back to yoga. I decided to take... [Read More...]
Top 10 Things You Should Know About Masters Swimming as a Triathlete (Part 2)
continued from Part 1. 6. If someone touches your feet when you are swimming, let them pass by staying to the right, or stopping at the next wall and moving to the right side of the lane. Try not to take any offense to getting passed, this happens all the time. 7. At the beginning of the workout, find the time to introduce yourself to whoever is in your lane. Knowing the people you swim with will make your workout a pleasant experience, and don’t... [Read More...]
Tri Swim Coach Podcast #7- Interview with Pro Triathlete Ruthy Vesler
In this episode, I interview pro triathlete and coach Ruthy Vesler. References: 5 Free Triathlon Swim Lessons & The Tri Swim Coach Newsletter Signup: www.triswimcoach.com/newsletters.php Tri Swim Coach podcast comments: Open up iTunes and type in ‘tri swim coach’ in the search field. Click on the Tri Swim Coach podcast (at the top) and add your comments/ratings. Music: Dirty Vegas- “The Simple Things Part II” ... [Read More...]
Top 10 Things You Should Know About Masters Swimming As a Triathlete (Part 1)
Many people in the triathlon community, particularly the beginner crowd, believe that masters swim teams (coached group workouts for those 18 years of age and older) are for fast, competitive swimmers that probably swam on teams their whole lives. These triathletes tell me that there is no room for novices, and they feel out of place or left out when they attend a masters workout. The reality is that 80% of swimmers on masters teams are there for... [Read More...]
Practice drills or build endurance?
What should your focus in swimming be? It really depends on what level swimmer you are. If you’re: -A new swimmer -Still swimming flat in the water with no hip rotation or -Plateauing or having a tough time making gains then I would recommend 90-100% of your time spent in the water to be practicing drills! It sounds extreme, but if you want to make significant improvements in the water, you have to make some short-term sacrifices to make bigger... [Read More...]
Play Free Golf for a better, faster freestyle
Open water swimmers and triathletes are often confused on how to get faster. Often, they think that they need to swim fast to go fast. In other words, just train harder and do sprints at workouts. Since swimming is so technique-focused, the fastest way to getting faster in the water is to play a game called “Free Golf”. If you haven’t learned it yet, here are the basics: Do a set of 50’s, around 6 is good. Count your strokes... [Read More...]
Tri Swim Coach Podcast #6- 10 Steps to Improve Your Triathlon Swim
In this episode, we cover: The 10 most important things to work on to improve your triathlon swim Question of the week: What to do after you have improved your stroke and can swim 1650 yards? References: Waterproof Drill Cards: http://triswimcoach.com/swimdrillcards.php Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri Swim Coach’ in the search field. Click on the Tri Swim Coach podcast and add your comments/ratings The... [Read More...]
Swimming in Cold Water
I’ll be the first to say, I hate the cold! Cold air, and especially cold water. 14 years of competitive swimming, I never once got used to or enjoyed jumping into a cold pool. These days, I prefer open water swimming to pool swimming, but refuse to get in our local Pacific Ocean until it gets up around 66 degrees or so. Anything below that and I’m known to turn various shades of purple! There are many triathlons where cold water is part... [Read More...]
50 meter vs. 25 yard or 25 meter pools
When training for a triathlon, is it okay to train in a 25 yard or meter pool, or should you try to swim in a 50 meter pool as much as possible? Most pools in the U.S. are unfortunately 25 yards in length. Some are 50 meters (which is the real Olympic-size), but even most of those are set up with lanes across the width of the pool (which in most cases is 25 yards). If you have access to a 50 meter pool, this will be your best bet for swim training.... [Read More...]
Last chance on drill cards sale
People have been grabbing up the drill cards like hot cakes! After tomorrow at 12 noon PST, the price will go up and we will likely be out of sets for a few weeks. Until then, you can still pick up a set of drill cards at: http://www.triswimcoach.com/swimdrillcards.php Don’t be left out, start your accelerated improvement in a matter of days! Subscribe Get 5 Free Swim Lessons by filling out the form below! First Name: ... [Read More...]
Waterproof Swim Drill Cards are now LIVE!
The long-awaited Tri Swim Coach Waterproof Drill & Workout Cards are now live and ready to be delivered. Get all the details here: http://triswimcoach.com/swimdrillcards.php The first 100 sets are going to go fast – I’m sending notifications out to my 3 lists of over 15,000 triathletes, and I’ve only got 400 printed up for the first round…so it could be weeks before this product is available again. Also we’re offering... [Read More...]
Arm Recovery in Freestyle
I found this great video by New York coach Doug Stern. He does a great job describing the arm recovery in freestyle. Some of it is a bit technical but if you just get the gist it you will learn quite a bit here. Read More →
Tri Swim Coach Podcast #5- Tapering for a Triathlon
In this episode, we cover: 7 Tips on Tapering for a Triathlon Question of the week: Overcoming open water swim start anxiety References: Tri Swim Coach discussion forum: https://www.triswimcoach.com/members/index.php The Tri Swim Coach Newsletter Signup: www.triswimcoach.com/newsletters.php Music: Thievery Corporation- “A Gentle Dissolve” Tapering for a Triathlon [11:16m]: Play Now | Play in Popup | Download Read More →
Swimming Equipment: What do triathletes need?
Triathletes seem to love their toys and gadgets! Whether it’s the latest gauge for the bike, the highest-tech running show on the market, or a SwiMP3 player for swimming, part of the fun of this sport seems to be collecting the latest and greatest in equipment. But what do you really need for swimming? Not a lot! It is generally the cheapest of the 3 disciplines. Here’s a quick list of what you need: 1. Swim suit. Not to say that we all... [Read More...]
Calorie Burning in Swimming
When it comes to burning calories, swimming tends to fall in the middle of running and cycling for workout efficiency. Running tends to burn the most calories per minute, while biking would burn the least of the 3 triathlon legs. However, the amount of calories burned in swimming will depend on your stroke technique, and of course the type of workout you are doing. Keep in mind, efficiency is what matters, and training in the aerobic zone, or keeping... [Read More...]
LSD for Swimming?
Endurance athletes are often familiar with the concept of LSD- Long Slow Distance. Swimming training for triathlons definitely requires some LSD training. But how long and how much? Partly it will depend on the distance of your race. At minimum, I recommend swimming the distance of your race straight at least once per week (after of course you have mastered your technique!). Even better if you can swim in the open water once a week, but a long... [Read More...]
Tri Swim Coach Podcast #4- Freestyle Swimming and Golf
In this episode, we’ll cover: Swimming and Golf: How are they similar and what can triathletes learn from this? Question of the week: How to avoid sinking hips References: Fins, snorkel, and Freestyler paddles can be found at www.finisinc.com for 20% off using discount code ‘aggies20′. The Triathlon Summit, free interview with Kevin Koskella Triathlon Summit Interview with Tri Swim Coach The Tri Swim Coach Newsletter Signup: www.triswimcoach.com/newsletters.php Music: No... [Read More...]
Take the Triathlon Swimming Challenge!
Check out the triathlon swimming quiz on facebook and test your knowledge! http://apps.facebook.com/triathlonswimquiz/ Find out your ranking! Subscribe Get 5 Free Swim Lessons by filling out the form below! First Name: * Email Address: Read More →
Measuring Your Progress In Swimming
Especially as a beginner swimmer, it can be difficult to measure your progress in the pool. Most triathletes tend to get caught up in how fast they are going. “My 400 time is too slow!” “My base interval is too much!” “I’m the slowest in my group! Old ladies are passing me up!” Being obsessed with any of the above can lead to discouragement in swimming. Also, these are the wrong things to be focused on if... [Read More...]
Lane Etiquette for Lap Swimming
If you are training for a triathlon, it is likely that you prepare for the swim at least partially at a pool where you join in with other lap swimmers. It can be confusing as to what the “rules” are when you get in a lap lane with one or more other swimmers. Here are some tips so you don’t have to be worried about being the clueless newbie! 1. Jump in the empty lane if there is one. It’s annoying to others if you jump in the... [Read More...]
