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Build Your Swim | Coach Janet

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Build your swim!

Build Your Swim | Coach Janet

  1. 1. Build Your Swim<br />Janet Wilson<br />Coach-Janet.com<br />
  2. 2. Levels of learning<br />Float<br />Kick<br />Get Level<br />Breath<br />Timing stroke<br />Get Square<br />Strength, core, upper body, entire body<br />Flexibility<br />Fitness<br />Know pacing for event (feel)<br />
  3. 3. Gear for swimming<br />Suit - best if snug fitting - no cleavage<br />Goggles - adjustable<br />swim cap - need to use for open water - men need to get used to them - also reduces drag<br />Towels<br />nose clip - optional<br />Kick board<br />Flippers - swim flippers not diving<br />Paddles <br />Bright cap for open water<br />Pull buoys<br />Swim watch or clocklap counters<br />Metronome<br />Cold Open Water - Wetsuit<br />
  4. 4. Swim Books/Videos<br />Total Immersion<br />Swim Smooth products<br />Coach-Janet <br />Youtube classhttp://www.youtube.com/watch?v=E3McvmvTiQg<br />
  5. 5. Swim Video<br />
  6. 6. Pool Etiquette<br />Fill one swimmer per lane first<br />Then ask to share lane - each use one side<br />Entering as 3rd person - approach a shared lane where swimmers are swimming your pace and ask for circle swim<br /> Space yourself so you will not be swimming right on the other person's feet<br />If you approach a slow swimmer gently tap their feet - it's their choice but they should stay at next wall and let you pass.<br />Once you find your main pool, you will generally get to know the other swimmers that are there when you are. <br /> More likelyto share lane with you.<br />You will also learn slow times for the pool and schedule when lanes are more available.<br />Some people will let you know that they only have a few laps left and you can get in once they leave.<br />Be aware of center lane. If sharing lane no one gets the area on top of the stripe. Bixby Y - different??<br />
  7. 7. Other<br />Protect hair - get wet with tap water before swimming - reduces absorption of chlorine water<br />Always rinse hair after swim to get out chlorine <br />Good shampoos and conditioners for swimmer available<br />Moisturize skin while still wet<br />
  8. 8. Keep it interesting<br />Change out your workouts. <br />Workout binders, online coaches, coached workouts<br />Do other strokes, use tools, swim in other pools, lakes, classes, find a swim buddy<br />Time yourself, keep track of times.<br />Improve - self video, drills, coaches, strength and flexibility training, books, videos<br />Mix up events - Master swimming, lake swims, aqua bike, triathlon<br />
  9. 9. Tulsa Area PoolsHours (winter 2010)<br />Taken off of web site or called the Club/Pool<br />For detailed "Lap Time" hours you must call or pick up schedule from facility.<br />
  10. 10. Swim Links<br />TATOK.comhttp://www.beginnertriathlete.com/swimming.htm<br />http://www.totalimmersion.net/<br />http://www.swimsmooth.com/<br />http://tulsamsc.blogspot.com/<br />http://coach-janet.com/<br />http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/<br />
  11. 11. Buying Swim Gear<br />Superleggera<br />Fleet Feet<br />Core Multisport<br />http://www.coremultisports.com/searchresults.asp?cat=208<br />http://www.swimoutlet.com<br />http://www.splish.com/<br />Academy Sports (limited gear in winter)<br />Local Bike and running shops - limited gear<br />Several Triathlon Gear sites - Googe it…<br />

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