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10 Ways to Improve Your Triathlon Swim
Posted by triswimcoach on August 30, 2010 · 0 Comment
It’s often hard to narrow down the answer to “what should I concentrate on?” because the sport of the sport of swimming can be so technical. Below are ten areas that you could work on to improve your triathlon swim. These aren’t in any particular order, but may help in achieving your goals, whether you are trying to go pro or just starting out.
Hand Entry
Slice your hand into the [...]
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Interview with Age Grouper Triathlete Camille Longino
Posted by triswimcoach on August 27, 2010 · 0 Comment
In this episode, I discuss core conditioning, and my interview with Camille Longino.
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:
Nickelback- “Breathe”
Core Condition & Member [...]
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The Top 10 Things You Should Know About Masters Swimming (Part 2)
Posted by triswimcoach on August 27, 2010 · 0 Comment
cont’d from part 1
6. If someone touches your feet while you’re swimming, stay to the right of your lane and let him or her pass. If you’re near a wall, stop and move to the right side of the lane. Don’t be offended; this happens all the time.
7. Before beginning your workout, introduce yourself to any other swimmers in your lane. Knowing who is swimming with you will make [...]
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The Top 10 Things You Should Know About Masters Swimming (Part 1)
Posted by triswimcoach on August 24, 2010 · 3 Comments
Beginners, and most other people in the triathlon community, believe that coached group workouts for those 18 and over (otherwise known as masters swim teams) are for fast, competitive swimmers who have been swimming forever. The triathletes who believe this feel out of place or even left out when they attend a masters workout. They feel there is no room for novices on masters swim teams.
In reality, [...]
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Interview with Tri Swim Coach member Sandy Shepard part 2
Posted by triswimcoach on August 20, 2010 · 0 Comment
In this episode, I discuss a technique to help relax and focus before a race, and the second half of my interview with member Sandy Shepard.
References:
Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com
or http://triswimcoachonline.com
Sandy Shepard: http://beabondgirl.com
Please comment on this podcast!
Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! [...]
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Interview with swim coach Brenton Ford- Podcast #26
Posted by triswimcoach on July 20, 2010 · 0 Comment
In this episode, I cover long vs short strokes revisited again, Texas-bound, and my interview with Brenton Ford.
References:
Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com
or http://triswimcoachonline.com
Brenton Ford, Effortless Swimming- http://effortless-swimming.com
Please comment on this podcast!
Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment! [...]
Rock n’ Roll? First Roll, then Rock! (your Triathlon Swim, that is)
Posted by David.Wendkos on July 13, 2010 · 2 Comments
Okay, I admit it, the title is really corny. But it amused me and it got you to check to see what this post is about. So then, what is it about? Body roll.
Let me explain what I mean by body roll. When you take a stroke in freestyle, as your hand recovers (the portion of your arm cycle conducted above the water, that returns the hand to the front of the stroke), the related shoulder should [...]
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Interview with Lee Zohlman of Bodyzen- Podcast #25
Posted by triswimcoach on July 7, 2010 · 0 Comment
In this episode, I comment on the weather, the economy, and finally, interview Lee Zohlman of Bodyzen.com
References:
Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com
or http://triswimcoachonline.com
BodyZen Triathlon Training- http://bodyzen.com
Please comment on this podcast!
Tri Swim Coach podcast comments: Click here to open up itunes and add a rating/comment!
Music:
Nickelback- [...]
Star in your very own Triathlon Swimming video!
Posted by David.Wendkos on June 29, 2010 · 0 Comment
No really. You should. Now, I guess I should clarify here, I am not trying to hire you to star in a DVD or anything. (Sorry!) I am saying that if you want to improve your swim, you should have someone record your swim. Then, watch it! If you are like most people, whether you have been a competitive swimmer for 20 years, or you are brand new to the sport, you will be surprised at what you see. [...]
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Triathlon Wetsuit: Is Nineteen #1?
Posted by triswimcoach on June 16, 2010 · 1 Comment
I received my swimming wetsuit a few weeks back, and have used it now a few times in the local pacific ocean.
It’s the Full Pipeline by Nineteen wetsuits.
I have to say, so far I am VERY impressed! Here is why:
1. It is the easiest wetsuit to put on. I ordered it and just took a guess on my size based on their chart. Well it fits perfectly, and unlike suits I have used in the past, it slips [...]
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Interview with Robb Wolf- Podcast #24
Posted by triswimcoach on June 7, 2010 · 1 Comment
In this episode, I discuss running shoes, 19 wetsuits, cold water, and finally, I interview Robb Wolf of http://robbwolf.com
References:
Sign up for the Tri Swim Coach newsletter at: www.triswimlessons.com
or http://triswimcoachonline.com
Robb Wolf’s “Norcal Margarita” recipe: http://www.crossfitsouthbay.com/2009/07/recipe-for-good-times/
Please comment on this podcast!
Tri Swim Coach [...]
Penny Lee Dean talk at Tri Club San Diego
Posted by triswimcoach on June 4, 2010 · 0 Comment
The other night I went to see a talk by English Channel swimmer & record holder Penny Lee Dean, who also wrote the book,
Open Water Swimming
, which I have learned a lot from over the years.
Sadly, she has acquired both Fibormyalgia and Chronic Fatigue Syndrome and now in her 50′s is moving around pretty slowly.
Nonetheless, the talk about her swimming career and the details about the English [...]
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Recycling an old debate: Short fast strokes vs. Long gliding Part 2/2
Posted by triswimcoach on April 28, 2010 · 4 Comments
continued from Part 1
So what do you do? Always use long, gliding strokes, and forget about having a fast turnover?
Since the open water, and especially the ocean, presents many new challenges to your stroke, I would not recommend going with a policy of “always” using long strokes in freestyle. Sometimes waves or competition can put you in a position where shortening your stroke will give [...]
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Recycling an old debate: Short fast strokes vs. Long gliding Part 1/2
Posted by triswimcoach on April 21, 2010 · 1 Comment
New developments in freestyle swimming stroke technique come about every few years or so. With new technology we are starting to figure out the most minute details of someone’s stroke that could be holding them back.
For someone like Michael Phelps who is swimming a lot of 200 meter sprint races, some of these small details can mean as much as a whole second or more in a 200, which, for those [...]
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April 25th underwater video swim clinic
Posted by triswimcoach on April 13, 2010 · 0 Comment
Here is your opportunity to see yourself swim from underwater- and discover how to make stroke corrections and what specific drills to focus on to optimize your open water swim! Great timing if you are looking to work on your swim stroke as the summer triathlon season approaches.
On Sunday, April 25th in Irvine, CA at 9:00 a.m., we will be holding an underwater video clinic.
We will tape each swimmer [...]
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Back into the swim of things
Posted by triswimcoach on April 2, 2010 · 1 Comment
I just spent an amazing 9 days in Costa Rica, checking out a volcano, horseback riding (1st time!), lots of hiking, zip lining (thrilling!), river rafting (class 3-4), and chilling out with monkeys on the beach.
The week was so action-packed that I didn’t have time to work out, or even sit down and read. Swimming did not happen. When I was at the beach, the weather was a hot 95 degrees (or 33C) [...]
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Podcast #21: LSD, Tri Swim Secrets, and interview with Ben Greenfield
Posted by triswimcoach on March 15, 2010 · 0 Comment
In this episode, I discuss combing long slow distance training with shorter sprint training for endurance success, the re-opening of Tri Swim Secrets, and finally interview triathlon, fitness, and nutrition expert Ben Greenfield of Ben Greenfield Fitness who shares some great insight on training, eating, supplements, and training for huge races on just 8-10 hours a week.
References:
Tri Swim Secrets [...]
Triathlon Swimming Secrets is open!
Posted by triswimcoach on March 8, 2010 · 5 Comments
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 [...]
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Long strokes or high turnover?
Posted by triswimcoach on February 19, 2010 · 0 Comment
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 [...]
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My Simon Gowen radio show appearance
Posted by triswimcoach on February 11, 2010 · 2 Comments
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 [...]
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Breathing in a Triathlon Swim – the vanilla vs. chocolate argument, Part 2 of 2
Posted by triswimcoach on February 5, 2010 · 2 Comments
(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 [...]
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Breathing in a Triathlon Swim – the vanilla vs. chocolate argument, Part 1 of 2
Posted by triswimcoach on February 3, 2010 · 1 Comment
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 [...]
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Tri Swim Coach podcast #20- Interview with Brett Blankner of Zen Triathlon
Posted by triswimcoach on February 2, 2010 · 0 Comment
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 [...]
Try swimming in Jell-O at your next triathlon
Posted by triswimcoach on January 29, 2010 · 0 Comment
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 [...]
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Tri Swim Coach Podcast #19- Interview with Glenn Mills
Posted by triswimcoach on January 25, 2010 · 1 Comment
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”
[...]
Carbo loading, is it still a good idea?
Posted by triswimcoach on January 19, 2010 · 0 Comment
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 [...]
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The Low Carb Triathlete: Jonas Colting
Posted by triswimcoach on January 14, 2010 · 2 Comments
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 [...]
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Running, recovery and the downsides of reverse tapers
Posted by triswimcoach on January 10, 2010 · 0 Comment
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, [...]
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The Minimalist: Train smarter and more efficiently to stay healthy longer
Posted by triswimcoach on December 31, 2009 · 4 Comments
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 [...]
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More help with breathing in freestyle
Posted by triswimcoach on December 28, 2009 · 0 Comment
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 [...]
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Ironman Kona 2009 Coverage on NBC
Posted by triswimcoach on December 21, 2009 · 4 Comments
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 [...]
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Tri Swim Coach Podcast #18- Interview with Leanda Cave
Posted by triswimcoach on December 18, 2009 · 0 Comment
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 [...]
My 2010 Triathlon Schedule
Posted by triswimcoach on December 11, 2009 · 2 Comments
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 [...]
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Triathlon Swimming: It’s all in your head
Posted by triswimcoach on December 8, 2009 · 1 Comment
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 [...]
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Tri Swim Coach Podcast #17: Avoiding Colds & Flus around the holidays
Posted by triswimcoach on December 4, 2009 · 0 Comment
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 [...]
Kara Lynn Joyce (American Record Holder) Shows Us Freestyle
Posted by triswimcoach on December 2, 2009 · 0 Comment
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!)
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Freestyle and Backstroke Drills
Posted by triswimcoach on November 24, 2009 · 0 Comment
It’s great to combine these two strokes, even if you are primarily training for a freestyle event.
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Swimming Advice: If at First, You Don’t Understand, Try, Try Again
Posted by triswimcoach on November 22, 2009 · 1 Comment
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 [...]
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Tri Swim Coach Podcast #16: Coming back to swimming after a break
Posted by triswimcoach on November 10, 2009 · 2 Comments
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 [...]
A Little Kick Goes a Looong Way in Triathlon Swimming
Posted by triswimcoach on November 9, 2009 · 3 Comments
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 [...]
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Make the most of your triathlon season—even when it’s over- Part 3 of 3
Posted by triswimcoach on November 8, 2009 · 1 Comment
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 [...]
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Make the most of your triathlon season—even when it’s over Part 2 of 3
Posted by triswimcoach on October 30, 2009 · 2 Comments
By Aaron Moss
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Are You Coachable? Lessons from Dara Torres
Posted by triswimcoach on October 28, 2009 · 0 Comment
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’, [...]
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Make the most of your triathlon season—even when it’s over
Posted by triswimcoach on October 21, 2009 · 2 Comments
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, [...]
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Triathletes, when is the right time to work with a swim coach?
Posted by triswimcoach on October 19, 2009 · 0 Comment
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 [...]
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Yoga and Swimming
Posted by triswimcoach on October 17, 2009 · 0 Comment
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, [...]
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Tri Swim Coach Podcast #15- Interview with Triathlete Rachel Ragona
Posted by triswimcoach on October 9, 2009 · 0 Comment
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:
[...]
What is the “right” diet for athletes?
Posted by triswimcoach on October 7, 2009 · 1 Comment
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 [...]
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Morning Workouts
Posted by triswimcoach on September 22, 2009 · 0 Comment
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 [...]
3 Drills for the Offseason (or Anytime!)
Posted by triswimcoach on September 18, 2009 · 1 Comment
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 [...]
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La Jolla Roughwater Swim
Posted by triswimcoach on September 15, 2009 · 0 Comment
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 [...]
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Zoomers Fins- Your Key to Swimming Success?
Posted by triswimcoach on September 14, 2009 · 1 Comment
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 [...]
Tri Swim Coach Podcast #14- Do you love or hate swimming?
Posted by triswimcoach on September 11, 2009 · 0 Comment
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 on online triathlon training and a discount on membership.
Please comment on this podcast!
Tri Swim Coach [...]
Why bend your elbows in Freestyle?
Posted by triswimcoach on September 8, 2009 · 0 Comment
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 [...]
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Matt Hoover: The Biggest Loser is doing Ironman Hawaii!
Posted by triswimcoach on August 27, 2009 · 0 Comment
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 [...]
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Triathlon Swim Clinic at Triathica
Posted by triswimcoach on August 24, 2009 · 0 Comment
On Sunday, I went up to the Triathica Academy 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 [...]
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Friday Fun Day
Posted by triswimcoach on August 21, 2009 · 1 Comment
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 [...]
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Should you warm down at the end of your swim workout?
Posted by triswimcoach on August 14, 2009 · 1 Comment
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 [...]
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Tri Swim Coach Podcast #13- Inspirational Stories from Non-Swimmer Triathletes
Posted by triswimcoach on August 10, 2009 · 3 Comments
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 [...]
Swimming straight in the open water
Posted by triswimcoach on August 3, 2009 · 0 Comment
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 [...]
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Questions and answers on The Healthy Mind, Fit Body book
Posted by triswimcoach on July 26, 2009 · 2 Comments
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 [...]
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Tri Swim Coach Podcast #12- Cold Water Swimming & Cramps
Posted by triswimcoach on July 24, 2009 · 2 Comments
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 [...]
How to Structure a Triathlon Swim Workout
Posted by triswimcoach on July 22, 2009 · 0 Comment
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, [...]
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Free Audio Offer on Weight Loss FAQ’s
Posted by triswimcoach on July 15, 2009 · 0 Comment
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 [...]
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Slow Progression in Swimming
Posted by triswimcoach on July 14, 2009 · 0 Comment
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 [...]
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Make Your Workouts Count
Posted by triswimcoach on July 10, 2009 · 0 Comment
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 [...]
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Swim Tip: Keeping the Feel
Posted by triswimcoach on July 8, 2009 · 0 Comment
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 [...]
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Tri Swim Coach Podcast #11- Interview with Coach Patrick McCrann
Posted by triswimcoach on July 5, 2009 · 0 Comment
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 [...]
Sports Supplements
Posted by triswimcoach on July 1, 2009 · 0 Comment
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 [...]
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Tri Swim Coach Training Tip- Relax!
Posted by triswimcoach on June 29, 2009 · 0 Comment
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, [...]
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The ‘S’ Curve in Freestyle Swimming
Posted by triswimcoach on June 25, 2009 · 2 Comments
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 [...]
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Masters Swimming vs. Swimming On Your Own
Posted by triswimcoach on June 22, 2009 · 1 Comment
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,” [...]
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Tri Swim Coach Podcast #10- Managing Your Diet
Posted by triswimcoach on June 21, 2009 · 0 Comment
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 [...]
Get Off Your Stomach
Posted by triswimcoach on June 19, 2009 · 3 Comments
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 [...]
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Hand Position in Swimming
Posted by triswimcoach on June 17, 2009 · 0 Comment
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 [...]
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Hand Entry in Freestyle
Posted by triswimcoach on June 12, 2009 · 0 Comment
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 [...]
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Underwater view of my stroke in the Endless Pool
Posted by triswimcoach on June 11, 2009 · 0 Comment
This was from my experience swimming at the Endless Pool at Triathica Academy Triathlon Training Center in Irvine last month. Check it out! For southern California locals I highly recommend checking out the training center and getting videoed.
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What To Look For in a Swim Coach
Posted by triswimcoach on June 10, 2009 · 3 Comments
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 [...]
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Do you find your arm dropping in freestyle as you go to take a breath?
Posted by triswimcoach on June 8, 2009 · 2 Comments
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. [...]
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Train Swimming in your Race Environment
Posted by triswimcoach on June 5, 2009 · 0 Comment
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 [...]
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Minimize your use of equipment for a better freestyle
Posted by triswimcoach on June 3, 2009 · 0 Comment
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 [...]
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Tri Swim Coach Podcast #9- Triathlon Race Day Swim Tips
Posted by triswimcoach on June 2, 2009 · 0 Comment
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’ [...]
8 Tips to Training the Open Water
Posted by triswimcoach on June 1, 2009 · 4 Comments
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 [...]
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Strength Training for Swimming Improvement?
Posted by triswimcoach on May 30, 2009 · 0 Comment
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 [...]
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3 Swimming Drills to Master Before Your Next Triathlon
Posted by triswimcoach on May 28, 2009 · 2 Comments
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 [...]
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Tips on Drafting on the Triathlon Swim
Posted by triswimcoach on May 26, 2009 · 1 Comment
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, [...]
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Can you do a triathlon if you don’t know how to swim?
Posted by triswimcoach on May 22, 2009 · 1 Comment
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 [...]
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What to Do About Shoulder Injuries in Swimming
Posted by triswimcoach on May 20, 2009 · 0 Comment
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 [...]
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Learning to Reduce Your Stroke Count Will Make You a Better Swimmer
Posted by triswimcoach on May 18, 2009 · 2 Comments
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 [...]
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Tri Swim Coach Podcast #8- Training with Sports Drinks and Sinking While Swimming
Posted by triswimcoach on May 15, 2009 · 0 Comment
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 [...]
Learning to Breathe Bilaterally
Posted by triswimcoach on May 15, 2009 · 1 Comment
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 [...]
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Breathing while Swimming
Posted by triswimcoach on May 13, 2009 · 2 Comments
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 [...]
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Using Fins to Improve Your Swim
Posted by triswimcoach on May 11, 2009 · 0 Comment
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 [...]
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What can yoga do for you?
Posted by triswimcoach on May 7, 2009 · 4 Comments
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 [...]
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Top 10 Things You Should Know About Masters Swimming as a Triathlete (Part 2)
Posted by triswimcoach on May 4, 2009 · 0 Comment
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 [...]
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Tri Swim Coach Podcast #7- Interview with Pro Triathlete Ruthy Vesler
Posted by triswimcoach on May 2, 2009 · 0 Comment
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- [...]
Top 10 Things You Should Know About Masters Swimming As a Triathlete (Part 1)
Posted by triswimcoach on April 29, 2009 · 2 Comments
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 [...]
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Practice drills or build endurance?
Posted by triswimcoach on April 27, 2009 · 2 Comments
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 [...]
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Tri Swim Coach Podcast #6- 10 Steps to Improve Your Triathlon Swim
Posted by triswimcoach on April 14, 2009 · 0 Comment
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 [...]
Swimming in Cold Water
Posted by triswimcoach on April 13, 2009 · 3 Comments
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 [...]
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triswimcoach: Good point James! Many masters coaches out there are not stroke t...
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James: In many Master's Swim classes, eager students are trained over ti...
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Training 4 Triathlon: I must admit that im very interested but sceptical about this. go...
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stockton triiathlon: Hi, The stockton triathlon that im entering this month has a spr...
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