Build your swim!

1. Build Your Swim Janet Wilson Coach-Janet.com

2. Levels of learning Float Kick Get Level Breath Timing stroke Get Square Strength, core, upper body, entire body Flexibility Fitness Know pacing for event (feel)

3. Gear for swimming Suit - best if snug fitting - no cleavage Goggles - adjustable swim cap - need to use for open water - men need to get used to them - also reduces drag Towels nose clip - optional Kick board Flippers - swim flippers not diving Paddles Bright cap for open water Pull buoys Swim watch or clocklap counters Metronome Cold Open Water - Wetsuit

4. Swim Books/Videos Total Immersion Swim Smooth products Coach-Janet Youtube classhttp://www.youtube.com/watch?v=E3McvmvTiQg

5. Swim Video

6. Pool Etiquette Fill one swimmer per lane first Then ask to share lane - each use one side Entering as 3rd person - approach a shared lane where swimmers are swimming your pace and ask for circle swim Space yourself so you will not be swimming right on the other person's feet 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. Once you find your main pool, you will generally get to know the other swimmers that are there when you are. More likelyto share lane with you. You will also learn slow times for the pool and schedule when lanes are more available. Some people will let you know that they only have a few laps left and you can get in once they leave. Be aware of center lane. If sharing lane no one gets the area on top of the stripe. Bixby Y - different??

7. Other Protect hair - get wet with tap water before swimming - reduces absorption of chlorine water Always rinse hair after swim to get out chlorine Good shampoos and conditioners for swimmer available Moisturize skin while still wet

8. Keep it interesting Change out your workouts. Workout binders, online coaches, coached workouts Do other strokes, use tools, swim in other pools, lakes, classes, find a swim buddy Time yourself, keep track of times. Improve - self video, drills, coaches, strength and flexibility training, books, videos Mix up events - Master swimming, lake swims, aqua bike, triathlon

9. Tulsa Area PoolsHours (winter 2010) Taken off of web site or called the Club/Pool For detailed "Lap Time" hours you must call or pick up schedule from facility.

10. Swim Links TATOK.comhttp://www.beginnertriathlete.com/swimming.htm http://www.totalimmersion.net/ http://www.swimsmooth.com/ http://tulsamsc.blogspot.com/ http://coach-janet.com/ http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/

11. Buying Swim Gear Superleggera Fleet Feet Core Multisport http://www.coremultisports.com/searchresults.asp?cat=208 http://www.swimoutlet.com http://www.splish.com/ Academy Sports (limited gear in winter) Local Bike and running shops - limited gear Several Triathlon Gear sites - Googe it…