Intermediate Level Swimming Workouts – Issue #142

Posted admin Newsletters

Intermediate Level Swimming Workouts Newsletter

Dear Friend,

This time of year can be stressful for many people, even though it’s supposed to be a happy time filled with close family and friends and the joy of giving!

One thing that I think gets lost and overlooked every year at this time is the way we treat ourselves individually. If we don’t have absolute love for ourselves, it is impossible to truly love others. Therefore, the so-called giving season does not just apply for what great gifts you can give the loved ones around you, but what you can do for yourself?

This doesn’t have to mean going out and buying yourself the expensive toy you’ve always wanted (although that might be fun too!), but could mean implementing a new habit in your daily life to improve your happiness level, your health, or your motivation level for a great life every day and into 2010!

Enjoy this month’s swim tip, and look forward to an exciting gift announcement from Tri Swim Coach soon!

“To love is to value. Only a rationally selfish man, a man of self-esteem, is capable of love – because he is the only man capable of holding firm, consistent, uncompromising, unbetrayed values. The man who does not value himself, cannot value anything or anyone.”
-Ayn Rand

Intermediate Level Swimming WorkoutsTake your Cycling Performance to the Next Level

My friend Ron Saetermoe of Triathica training center just released his excellent cycling and running workouts, and I wanted to share it with Tri Swim Coach subscribers.

Power Up! is a 60-minute spin workout designed to help build your leg strength to climb hills and power through the wind. The workouts will lead you through a series of intervals that will push your ability to generate power on the bike by continuously varying cadence, power (watts), and interval duration. The interval timer is accompanied by video of a spin class held at the Triathica triathlon training center in Lake Forest, CA. The workout is led by Ron Saetermoe, head trainer at Triathica and USAT certified coach.

The benefits to this training you can expect:

  • Focus completely on your workout
  • No need to worry about cars, stoplights, obstacles, flats, other riders or the weather
  • Build your leg strength to climb hills and power through the wind
  • Measure your effort and level of improvement over time
  • Improve your performance on the bike in training sessions done in less than half the time

Swim Tip of the Month: Bend Your Elbows

For beginning or intermediate-level swimmers that are learning hip rotation, it is important to bend your elbows on the arm recovery in freestyle. A few great swimmers have perfected the straight-arm recovery, but if you who did not come from a swimming background, you will be better off bending your elbow throughout the arm recovery. If you have the Complete Guide to Triathlon Swimming or the Essential Triathlon Swimming DVD, just view any of the over water videos for an example. This tends to be a sticking issue for many beginners and can take a while to learn, especially if bad habits (straight arms or slapping the water) were already implanted!

Click Here For Over 120 Workouts and The Complete Guide Package!

Don’t forget to follow me on Twitter!


Kevin Koskella
Tri Swim Coach

p.s. Expect more next week on the priority list for the new swim site I’m working on!