Yoga and Swimming

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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 […]

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Interview with Triathlete Rachel Ragona – TSC Podcast #15

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In this episode, I interview kick ass amateur triathlete Rachel Ragona. References: The 3 Essential Elements to Master Freestyle for Triathlon: http://www.triswimcoach.com/triathlon-swim-faster/ 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” http://www.triswimcoach.com/podcast/TSC_podcast15_rachelinterview.mp3Podcast: DownloadSubscribe: iTunes | Android | RSS

Morning Workouts

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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 […]

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La Jolla Roughwater Swim

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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 […]

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Do you love or hate swimming? – TSC Podcast #14

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In this episode, I discuss the love/hate dichotomy among triathletes, burnout, and several announcements. References: The 3 Essential Elements to Master Freestyle for Triathlon: http://www.triswimcoach.com/triathlon-swim-faster/ Find the Brian Tracy book Goals here. Triathica training center in Lake Forest, CA: Click here for more info on online triathlon training. Please comment on this podcast! Tri Swim Coach […]

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Why Bend Your Elbows in Freestyle?

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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 […]

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Triathlon Swim Clinic at Triathica

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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 […]

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Friday Fun Day

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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, […]

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Inspirational Stories from Non-Swimmer Triathletes – TSC Podcast #13

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In this episode, I interview two amateur triathletes who had little to no experience swimming before doing triathlons. References: The 3 Essential Elements to Master Freestyle for Triathlon: http://www.triswimcoach.com/triathlon-swim-faster/ 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 […]

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Gatorade and Sports Drinks

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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 […]

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Trans Tahoe Relay Swim 2009

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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 […]

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Slow Progression in Swimming

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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 […]

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Make Your Workouts Count

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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 […]

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Swim Tip: Keeping the Feel

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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 […]

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Sports Supplements

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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 […]

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Tri Swim Coach Training Tip- Relax!

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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 […]

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Masters Swimming vs. Swimming On Your Own

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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 […]

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Managing Your Diet – TSC Podcast #10

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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’ […]

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Get Off Your Stomach

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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, […]

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Hand Position in Swimming

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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 […]

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Hand Entry in Freestyle

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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 […]

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What To Look For in a Swim Coach

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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! […]

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Triathlon Race Day Swim Tips – TSC Podcast #9

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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 Triathlon Swimming Essentials: http://triswimcoach.com/triathlon-swimming/ Tri Swim Coach podcast comments: Open up iTunes and type in ‘Tri […]

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8 Tips to Training the Open Water

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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, […]

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Learning to Breathe Bilaterally

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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 […]

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Breathing while Swimming

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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 […]

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Using Fins to Improve Your Swim

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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 […]

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What Can Yoga Do For You?

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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. […]

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Interview with Pro Triathlete Ruthy Vesler – TSC Podcast #7

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In this episode, I interview pro triathlete and coach Ruthy Vesler. References: The 3 Essential Elements to Master Freestyle for Triathlon: http://www.triswimcoach.com/triathlon-swim-faster/ 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: […]

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Swimming in Cold Water

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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 […]

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Tapering for a Triathlon – TSC Podcast #5

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In this episode, we cover: 7 Tips on Tapering for a Triathlon Question of the week: Overcoming open water swim start anxiety References: The 3 Essential Elements to Master Freestyle for Triathlon: http://www.triswimcoach.com/triathlon-swim-faster/ Music: Thievery Corporation- “A Gentle Dissolve”     http://www.triswimcoach.com/podcast/podcast5-tapering.mp3Podcast: DownloadSubscribe: iTunes | Android | RSS

Calorie Burning in Swimming

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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 […]

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Long Slow Distance For Swimming?

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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 […]

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Freestyle Swimming and Golf – TSC Podcast #4

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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 […]

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5 Open Water Swimming Tips

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There are countless challenges to open water swimming for triathletes. Here are a few tips to keep in mind for your next race or training session: 1. Practice in the pool with workout buddies. It can be quite the shock and even panic can set in at the beginning of a triathlon, where there will […]

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Tri Swim Coach Podcast is Live!

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Insight on triathlon swimming for beginners through advanced level triathletes! We’ll focus on swimming tips, techniques, workouts, and general Q&A for the first few episodes, followed by interviews with pro’s, coaches, and other endurance experts. The first episode on breathing in swimming is up, the next one will be done this week! Subscribe in iTunes […]

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Panic in a triathlon swim?

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Don’t panic in a triathlon swim Do you experience a sensation of panic when you put your face in the water? Has this stopped you from competing in a triathlon, or freaked you out in a race? Well you are not alone! In fact, many beginner swimmers feel this sense of panic when they attempt […]

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Can snorkels help your swim?

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Can snorkels help your swim? When should you use them? How often? I’ve always understood the benefits to swimming with a snorkel, including the ability to improve body position while maintaining a smooth breathing pattern, as well as increasing VO2 max (maximum capacity to transport and utilize oxygen during incremental exercise). However, I was relucntant […]

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My Simon Gowen Radio Show Appearance

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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 […]

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27 Tips for Triathlon Swimming

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I’m getting ready to release our newest product and just for a little “warm up” gift, I’m giving away my “27 Tips” pdf file, located at www.triswimcoach.com/tipscollection.pdf This is a collection of tips I from the Tri Swim Coach newsletter over the past couple of years. I’m only giving this away for the next 7 […]

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Train Fast to Swim Faster?

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Swim Faster By Training Faster? A lot of swim training mythology comes from trying to use age group coaching techniques and methodologies for kids training for pool races (generally sprints and controlled sprints), and applying them to triathlon swim training. While there is overlap, the focus for triathlon swimming training needs to be different. A […]

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Maximize Your Pool Time

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You’ve got 30 minutes to grab a quick swim workout…how can you get the most out of your time spent in the pool? Maximize yards or drill work? Depending on where you are in your training, you may want to consider a format like this for your workouts when you are lacking time: 1. Warm […]

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Breathing in Freestyle

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Breathing in Freestyle This topic can be analyzed endlessly, but here’s a take from a different angle. Many times, beginner or less experienced swimmers feel that they don’t know when or how to exhale when swimming, or how often to breathe. The best thing to do is exhale through the mouth slowly and let it […]

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My Half Marathon Results

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Yesterday, I ran the Carlsbad Half Marathon here in North County San Diego, CA. Here’s a blow by blow of my race. The weather was perfect for running, starting out at around 49 degrees and cloudy with a light breeze. First, I blew my plan to run the first mile in 8 minutes and slowly […]

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Developing a Swim Training Schedule

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Developing a Swim Training Schedule for Triathlon One of the most difficult portions of training for a triathlon for many athletes is developing a training schedule that effectively addresses each of the event’s three components. Follow the tips below to ace your training regimen for the swimming portion of the triathlon. The Overview– Each swimming […]

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Ocean Swimming Techniques- Part 1 of 2

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Ocean Swimming Techniques By Jeff David, Ca. State Parks Lifeguard Chief, North Orange County There are some fundamental differences between swimming in open water and swimming in a pool. There are also differences between ocean swimming and lake swimming. Here I will explain swimming strategies specific to the ocean environment, and how to use the […]

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