Swim with Confidence by Testing Yourself with a Broken Set!

As a Professional Triathlon Coach and Swim Coach for Vizsla Swim Team, I like having variety in the workouts I give my athletes. On the other hand, I like to regularly test them to determine their improvement. One way I like to do this in the pool is by having the swimmers perform a Broken Set of (10) 100 meters each month. This is a great way to track their speed on a regular basis.

A Broken Set divides a fixed distance (ex. 1,000 meters) into shorter segments (ex. 100 meters) with a short rest (ex. 10 seconds) between each. The goal is to swim each interval at a faster pace than could be maintained over the entire distance. The entire fixed distance is timed. After completing the entire swim, the time taken for rest should be subtracted to determine the pace for each segment.

One of the swimmers in my group performed this workout earlier this month. She swam the (10) 100s as fast as she could with 10 seconds of rest after each 100. She finished the entire 1,000 in 19 minutes and 50 seconds. After subtracting 90 seconds for her rest, her pace was 1 minute and 50 seconds for each 100. When this swimmer started with our group back in March, her pace was 1 minute and 55 seconds. This is an excellent example of the improvement she has made over the past three months.

Below is an example of a Broken Set that can be done on your own:

Warm Up:

5 x 100 (75 Easy Swim, 25 Kicking on Side)

5 x 100 Build w/ :10 Rest

Set:

10 x 100 w/ :10 Rest (Go as hard as you can maintain for each of the 100s. Record your time for the entire 1,000, subtract :90 of rest and figure your 100 pace.)

Cool Down:

2 x 100 (75 Easy Swim, 25 Kicking on Side)

Total: 2,200

This workout is an extremely motivating method of training, especially when it is done in a group environment. It simulates the stress of competition while resulting in a swim time that may be faster than racing time for an actual event. Once you start incorporating this type of workout in your schedule on a regular basis, you should notice your speed improving which will result in confidence as a swimmer and a triathlete!

If you want more help with your swimming in a group atmosphere, please consider joining Vizsla Swim Team! We meet on Monday and Wednesday mornings at 6am at Agnes Scott College in Decatur for a one hour coached workout. I am also available for private lessons at the City Club of Buckhead located inside the Atlanta Financial Center. Visit my website or contact me (coach@vizslacoaching.com or 404.667.0817) for more information.

Swim with Confidence by Lowering Your Swimming Golf Score!

As a Professional Triathlon Coach and Swim Coach for Vizsla Swim Team, I occasionally challenge my swimmers to figure out what will make them faster. For some swimmers, it is gliding through the water. For others, it is kicking harder. One way to figure out what technique is best for them is to practice workouts in which the goal is to lower their swimming golf score.

The swimming golf score is calculated by adding the number of strokes they take for 50 meters and add it to the time it takes to swim 50 meters. For example, if a swimmer takes 36 strokes for 50 meters and it takes them 45 seconds to swim the 50 meters, their swimming golf score is 81 (36 + 45).

In order to lower their swimming golf score, I ask them to practice concentrating on 1.) gliding/streamlining, also known as DPS (Distance Per Stroke), in which they take few strokes, but can maintain a fast time or 2.) kicking harder, which should result in the swimming faster. I want the swimmers to determine which technique is best for them to improve their speed. Then, I ask them to practice that technique (ex. kicking harder) for their speed sets. When swimmers know what it takes to make them faster, they become more confident which will translate to faster swim times.

Below is a recent swimming golf workout the swimmers on the team completed:

Warm Up:

100 Easy Swim, 50 Stroke, 100 Easy Swim, 50 Stroke

Set:

3 x 300 Descending w/ :30 RI

Swimming Golf (Score = # of Strokes + Time):

3 x 50 w/ :20 Rest (Record your scores. Try to lower your score for each of the 50s.)

3 x 50 w/ :20 Rest (Focus on kicking hard. Record your scores. Try to lower your score.)

3 x 50 w/ :20 Rest (Focus on distance per stroke. Record your scores. Try to lower your score.)

3 x 50 w/ :20 Rest (Use what helped to you to lower your score (ex. Kicking hard, Distance per stroke or a combination of the two). Record your scores. Try to lower your score.)

Cool Down:

50 Easy Swim, 50 Stroke, 50 Easy Swim

Total: 1,950

Practice this workout and others that focus on isolating a technique to help improve your speed and confidence as a swimmer and a triathlete!

If you want more help with your swimming in a group atmosphere, please consider joining Vizsla Swim Team! We meet on Monday and Wednesday mornings at 6am at Agnes Scott College in Decatur for a one hour coached workout. I am also available for private lessons at the City Club of Buckhead located inside the Atlanta Financial Center. Visit my website or contact me (coach@vizslacoaching.com or 404.667.0817) for more information.

Swim with Confidence by Practicing Hypoxic Breathing!

As a Professional Triathlon Coach and Swim Coach for Vizsla Swim Team, I often ask my athletes to perform workouts in which they practice hypoxic breathing. When athletes practice these workouts in the pool, they are restricting the amount of oxygen they are using. This may sound strange to any athletes who have never tried this, however there are benefits to these types of workouts.

Like flip turns, swimmers who practice hypoxic breathing will take fewer breaths which will build lung capacity. This is extremely helpful during a race. As I mentioned in last week’s post, there might be a time when an athlete will be on the swim leg of a triathlon, he/she will turn their head to breathe, but are unable to take that breath. The reason might be because either a wave is in the athlete’s face or another athlete’s hand, arm or leg is in the way. When you build lung capacity by practicing hypoxic breathing, you will be confident enough to put your face back in the water and breathe at a later time.

Below is a recent workout the swimmers on the team completed:

Warm Up:

100 (75 Easy Swim, 25 Drill: One Arm L)

100 (75 Easy Swim, 25 Drill: One Arm R)

100 (75 Easy Swim, 25 Drill: Fist)

Repeat

Set:

6 x 200 Moderate (3, 5, 7, 3, 5, 7)* w/ :20 RI

*These are the number of strokes you will take per breath for each of the 200s

200 Build w/ :20 RI

2 x 100 Hard w/ :20 RI

Cool Down:

100 (75 Easy Swim, 25 Drill: One Arm L)

100 (75 Easy Swim, 25 Drill: One Arm R)

100 (75 Easy Swim, 25 Drill: Fist)

Total: 2,500

Practice this workout and others that focus on hypoxic breathing to help build lung capacity which will in turn build your confidence as a swimmer and a triathlete!

If you want more help with your swimming in a group atmosphere, please consider joining Vizsla Swim Team! We meet on Monday and Wednesday mornings at 6am at Agnes Scott College in Decatur for a one hour coached workout. I am also available for private lessons at the City Club of Buckhead located inside the Atlanta Financial Center. Visit my website or contact me at coach@vizslacoaching.com or at 404.667.0817 for more information.

Swim with Confidence by Executing Flip Turns!

As a Professional Triathlon Coach and Swim Coach for Vizsla Swim Team, I am often asked why I encourage athletes to perform flip turns when they don’t do them in a triathlon. There are three reasons why flip turns are beneficial for triathletes. First of all, athletes will build endurance. Secondly, athletes will build lung capacity. Third, athletes will swim like swimmers!

When executing flip turns in the pool, athletes are not taking the break at the wall. Flip turns resemble continuous swimming, like in a triathlon, and athletes will build endurance.

Swimmers will take fewer breaths as they are performing flip turns. When swimmers take fewer breaths, they are building lung capacity.

Ask yourself this question: Have you have been swimming in a triathlon, you turn your head to breathe and you cannot take that breath? The reason might be because either water is in your face from a wave or someone is right on top of you. When you build lung capacity, you will be confident enough to put your face back in the water and breathe at a later time without panicking.

I once heard someone say, "If you want to be a better swimmer, you should swim like a swimmer!" I thought that simple statement made a lot of sense. Swimmers do flip turns!

If you are not sure how to execute a flip turn, click here and take a look at this video. It does an excellent job of breaking it down.

I want to encourage all triathletes to practice flip turns in the pool! If you are just starting to practice flip turns, just let your lane-mates know what you are doing and I'm sure they will be understanding and even encouraging!

If you want more help with your swimming a group atmosphere, please consider joining Vizsla Swim Team! We meet on Monday and Wednesday mornings at 6am at Agnes Scott College in Decatur for a one hour coached workout. Your first visit is free of charge!

Swim with Confidence!

As a Professional Triathlon Coach and Coach of Vizsla Swim Team, I often see athletes who are fantastic swimmers during practice in the pool, but encounter trouble on race day. One reason they might experience difficulty may be due to lack of confidence.

As described by Peter Haberl, Ed. D., senior sport psychologist for the United States Olympic Committee, in the USA Triathlon Level 1 Coach Certification Manual, there are four Cs that play a huge role when it comes to balancing the stress of racing.

1. Confidence

2. Concentration

3. Commitment

4. Composure

Confidence is believing in yourself, your skills and your ability to handle whatever comes your way.

Concentration is staying focused on the task at hand.

Commitment is willingness to train hard, to sacrifice, to persevere when things are not going well.

Composure is managing your emotions. Be in charge of yourself because there are many things out of your control.

Athletes can achieve a higher degree of performance and turn negative stress into a helpful challenge when they improve aspects of the four Cs.

Because nothing happens without confidence, my next series of blogs for the month of June will address ways for athletes to swim with confidence!

Do You Have the Money to Take on the Challenge of the Ironman?

In my last two blogs, I provided guidelines about the base fitness and time commitment athletes should consider before taking on the challenge of the Ironman (2.4-Mile Swim, 112-Mile Bike, 26.2-Mile Run). Next, I want to shed some light on the financial side of preparing for this event.

The current entry fee for the Ford Ironman St. George, scheduled for May 5, 2012, is $600. This is just the beginning of the costs associated with training for an Ironman. Athletes could spend $5,000 from the time they register for the event until the Finisher Merchandise tent closes the day after the race.

• Race registration – As previously mentioned, the current entry fee is $600 for Ironman sanctioned events, not including the fee associated with Active.com.

• Gym and/or pool membership – Unless you live in an area with a mild climate year-round, and can do open water swimming, biking and running outside, a gym is almost a necessity. Six-month gym memberships can cost approximately $240.

• Coaching services – This is not a requirement, but it helps to have someone with experience who can guide you through this journey. Six months of coaching can cost $1,050.

• Bike equipment – With the added mileage associated with Ironman training, you will find yourself purchasing more tires, tubes, bar tape, chains and cables. You may even be tempted to upgrade your current bike. Athletes should plan to spend at least $150 in bike equipment.

• Running shoes –Depending on the mileage athletes are running, shoes may be replaced every four months. My favorite Pearl Izumi running shoes are currently $125.

• Physical Therapy – It is common for athletes to suffer minor injuries during training. A good PT is invaluable! I just finished treatment for a minor injury and all $375 went toward the deductible.

• Nutrition – Athletes will need to factor in training nutrition, as well as additional groceries for daily nutrition. As training increases, the need to consume more calories increases as well. Plan to spend at least an additional $240 on extra groceries and training nutrition over six months.

• Gas – Unless you are can step out your front door to swim, bike and run, athletes will probably be traveling by car to different locations for training. Factor in an extra $15 per week in gas while you are training, depending on where you live and how far you are traveling for each workout.

• Massage Therapy – Monthly massage is recommended for athletes who are performing the rigorous training involved with getting ready for an Ironman. Massages start at $65 per hour.

• Accommodations at the race venue – Many of the hotels near race venues have minimum stay requirements (ex. 3 nights, 4 nights, 5 nights). A four-night stay in St. George, Utah will be approximately $780.

• Travel to the race venue – More than likely, athletes will fly or drive to the race destination. If athletes do not have frequent flyer miles, they should plan to spend at least $300 in airfare.

• Bike transportation to race venue – TriBike Transport charges $325 for round-trip bike and bag transportation to certain race venues. Athletes may choose to pack their bike and take it to the race with the rest of their luggage. There is also the option of shipping your bike to the race venue.

• Official Finisher Merchandise – After crossing the finish line of an Ironman, most athletes want to get their official finisher gear to let the world know what they just accomplished! Budget accordingly, because the “M dot Finisher” merchandise tends to be slightly overpriced. Sporty jackets cost $150. Bike jerseys run $125. Long sleeve running shirts are $90.

Of course, there are ways to do Ironman on a budget. That may be the subject of a future blog!

Now that you have explored the fitness, time and financial components of preparing for an Ironman, are you ready to start your journey? If you would like to discuss your Ironman race plans, please contact me at coach@vizslacoaching.com to schedule a free phone consultation!

Do You Have the Time to Take on the Challenge of the Ironman?

As another installment in my series of Ironman related posts, I want to address the time component.

The athletes that I work with often want to know much time they should plan to spend as they are preparing for an Ironman.

If you are contemplating signing up for your first Ironman, ask yourself these questions:

• Do I truly have the time to devote to properly train for an Ironman?
• Do I have a job that enables me to work flexible or regular hours?
• Am I willing to sacrifice spending time with family and friends?

Athletes who possess the fitness prerequisites outlined in my post on May 11th should plan to spend approximately six months specifically training for the Ironman. These six months will consist of five or six days per week consisting of one or two workouts each day. The last three months of the training plan will have the most serious time commitments, especially on the weekends for athletes who work a full-time job, Monday through Friday.

For most athletes, working a full-time job is a reality, especially to pay for all the costs associated with this rather expensive sport. The athletes with the most flexible full-time jobs or jobs with predictable hours (ex. 40 per week) will find it much easier to fit in the training for the Ironman. Athletes who travel frequently for their job need to find a place to swim, bike, run and perform strength workouts. Athletes who never know when they will be able to leave the office each day will need to commit to working out in the morning. Those athletes with crazy work schedules can still fulfill their Ironman quest, it just takes a bit more planning and creativity.

Throughout the six months of training and especially during the last three months of training, athletes will have greater success if they are completing their workouts, getting enough sleep, practicing good nutrition, and taking time to properly recover. This might mean athletes will have to forego many late-night gatherings and traveling for special events.

Athletes should talk to their families before taking on the challenge of the Ironman. Athletes will need to explain the time commitment involved with training for such a long-distance event. All members of the family should be willing to accept the sacrifices associated with training for the race. When everyone in the household can be on the same page, there is a much greater degree of success for the athlete to complete his or her goal of the Ironman.

Now that you know the fitness component (see my blog post on May 11^th) and the time commitment suggested for the Ironman, you might be thinking you are one step closer to feeling ready to take on the challenge of the Ironman. If you want to discuss your situation with me to better understand if you have the time to commit to training for the Ironman, please contact me at coach@vizslacoaching.com to schedule a free phone consultation!

There is another aspect to consider. Do you have the money associated with the cost of preparing for the Ironman? This will be addressed in my next blog post.