Swimming

The flip turn…..

By Dan Bullock Well this opened a whole can of opinions…..! do you need to learn them to do an OW swim of course not. Like Tri Bars or a disc wheel on a bike, they could make you faster but they are not essential and any old wheel will do. Just like any old turn...

3 Good endurance swimming workouts

Building Endurance  Swimming is almost dull in that to swim faster you need to repeat with great accuracy the same movements repeatedly. The pathways, the same degrees, the same movements at the joints. Timing, breathing patterns, the number of leg kicks. If anything ‘fades’ in terms of no longer holding the same distance traveled with...

New to swimming? Technique swim tips for beginners

By Dan Bullock Technique swim tips for beginners, some Q&As How important is technique when you are learning to swim? Swim technique is harder to change later in life so the fewer mistakes made earlier when learning the more effective you will be later in your swim career. If you’ve never had swimming lessons/coaching, does...

The other strokes

By Dan Bullock The Others… There are many reasons for learning and developing your ability to swim the 3 other competitive strokes within your swim training. If you are well versed with the FC technique and looking for new ways to spice up your training this might help. Just like the Flip Turn article from last...

Testing…

By Dan Bullock During the current fortnight you might have been asked to swim as far as possible in 10mins and record the distance. If not this week then certainly next week at the SFT fitness sessions. This is so that the coaches can nip off and refill coffee cups from next door. Along with this...

New variations – the pros and cons…

By Dan Bullock Single arm variations– At our Mile End & WF fitness sessions this week we played with the differences between the following variations on one of my favourite drills. A – breathing away from the pulling arm, as we have traditionally taught – + Easter to perform slower, keep the head still, watch the pulling ar

Olympic ideals and ideas…

By Dan Bullock I had the good fortune to work with Susie Rogers last week. She often drops into the occasional London Disability Swim Club session that Michelle and I host. Post Gold in Rio Susie has announced her retirement but is still keeping fit and we have discussed wetsuits for maybe some OW swimming. It...

Hybrid drills

By Dan Bullock How they started. If you do too much of something it is well known its benefits can diminish. With swimming the accuracy of a certain movement will fade and its effect limited as we fatigue. Not just physically tire of performing the movement but also the psychological fatigue as when we engage...

Why is mixed training so good?

Humans are interesting creatures; we’ve become the dominant species on our planet, explored all seven continents, and now, turned our endless curiosity to technological developments. Despite all of this impressive exploration, we tend to stick to what we know in everyday life. Most of us will run the same route most days, or do the...

Clock watching

By Dan Bullock Making timekeeping and length counting easy The big round thing at the end of the pool? Maybe to the side of the pool? Do you see it? Usually decorated with a blue/red bar across the middle? The bar usually moves in circles, through 360 degrees. Maybe now? Divided up into 5-sec increments around...

Belief

By Dan Bullock I was at the London Marathon Medical Seminar ahead of the big race and it was quite fascinating. A big revelation for me but it kind of makes sense if you think about it… there was research on how people while training improved performance if they smiled & frowned less. The lecturer...

Can you still be a better swimmer?

By Dan Bullock  “Float like a canoe, Breathe like a dolphin,…Swim better in 10steps. What your swim coach, who means well, is not telling you or can’t tell you.” Is your  FB timeline getting clogged with the likes of these gems? mine is and some are quite enticing. My favourite comes not from a swim coach,...

What might be holding you back….

By Dan Bullock I have been fortunate enough to conduct a concentrated block of submerged filming recently of nearly 40 swimmers. When this happens patterns are easier to spot and it was easy to see how few managed to set a good arm position to assist propulsion when breathing. It really is a tough one to...

Why is my pool swim speed not translating to openwater

“I can maintain 90secs for a 100m FC swim with a short rest over and over in the pool but am struggling to break 40mins for 1900m in Openwater (OW) What is happening?” This is a question that comes up a lot in lessons and at the lake. Considering we are not turning each 25m/50m,...

Stay focused on swim training amidst frustration

By Dan Bullock Had a client get a little upset during his lesson as we revisited an earlier part of the FC swim stroke. ‘But we did the catch a few months ago.’ Don’t be frustrated by the seemingly endless circle of swim drills! It might well seem they are never-ending but that is how it should be....

The leg kick

Have you ever noticed at the pool the fastest kickers tend to also be the fastest swimmers? not an exact science but next time if/when you are at the pool have a look at the people in the faster lanes. For us who coach, with multiple lanes to observe ie our London Bridge session it...

What happens to your body during an Ironman?

An ironman triathlon is widely regarded to be one of the toughest single-day sporting events in the world, and for good reason. Perhaps you know already what it feels like to swim 3.86km, cycle 180km and then run 42.16km. Do you know what’s really going on inside your body? The average ironman competitor burns around...

IM Malaysia 🇲🇾 2018. One of the most beautiful places to race......but also one of the hottest and humid places to race! It can be brutal out there.....😰

What happens to your body during a triathlon?

Triathlons and Your Body What happens to your body during a triathlon? Well, of course, it depends on the length of the triathlon, doesn’t it? Some sprint distance triathlons (400m swim, 20km bike and a 5km run) can take the fast boys just over an hour or so. Whereas the more extreme triathlons (an Ironman...

How do I get the most out of swim practice?

When you’re putting in the hours with your swimming lessons, you really want to make sure that you’re doing the things in and out of the water that is going to make the biggest impact on your technique. Learning the secrets to stroke development and upping your swim fitness in our swim coaching classes is...

Swim narrow, with consistency & symmetry to swim straighter to swim faster

We have a theme for our fitness sessions this week as race season is getting closer. Especially for those who have booked the early season 70.3s in Mallorca etc. ‘An increase in volume of metres swum while still swimming with an effective distance per stroke will be challenging but ultimately help your speed.’ Think about...

Swimskin – yes or no….

Do you have a non-wetsuit swim this Autumn/Winter, Kona even? should you factor in a swimskin from the likes of…. https://huubdesign.com/collections/swimskins http://www.wiggle.co.uk/zone3-swim-skin-suit/ https://www.blueseventy.com/products/pz4tx ?? When I went to watch Kona in 2015 everyone was in the Roka suit but they were loaning them o

Tom Daley says Leon Taylor was his idol as a young diver

As a 10-year-old, Tom Daley watched Leon Taylor win a silver medal at the 2004 Olympic Games and knew he wanted to emulate his success. Almost 16 years on, the pair have reflected on their long-standing friendship which has now seen mentoring between them go full circle. Taylor says winning silver in the 10m synchro...

The importance of rest and recovery for endurance athletes

For many of us out there, fitness is a huge part of our lives. Training isn’t a chore, it’s a habit, something that we can’t live without, and it can often be harder to have a rest day (and we mean proper rest) than continuing to train as normal. We might feel guilty. Either that...

Catch up…

Catch up is a drill. A good basic all round drill that gets utilised a lot in warm ups and general swimming since we all know about it. Sometimes when learning to swim some go too far and it becomes their swim technique. Think about it – alternating single arms. One arm at a time,...

Swim tests and stats

One of our groups swam a T10 test set recently. This is where the athletes swim as far as they can in 10 mins. After the session I had some inquiries along the lines of, “why haven’t I improved?” and “how do I get faster?’ My response was, are you sure you aren’t faster? “Well,...

How to build up your endurance

Perhaps you’re looking to build up your endurance as you train for a marathon or an Ironman, or maybe you just want to be able to chase your dog around the park for longer without needing to sit down with a stiff drink in hand. Either way, we’re not here to judge – you do...

Shane Smith and the @Tri Travel team briefing in the athletes before a swim session at the IRONMAN World Champs. A great brand to follow on ActivePlace. 👍

Competition – Reaching an athlete’s full potential

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is combination of experience, intuition, education a

Competition – Reaching an athlete’s full potential

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is a combination of experience, intuition, education

Goodluck

Good luck if you are racing this weekend, hope it goes well. Arrive early. Actually perhaps even earlier. Take your time putting a wetsuit on. Try not to work up a sweat, they get harder to put on. Flush and ensure your wetsuit is comfortable. https://www.facebook.com/SwimForTri/videos/602023729913867/ Don’t forget body glide. Read all literature

Awareness – setting healthy boundaries for the athlete

Know where the limit is.  Gain self-awareness of where your body, your mind and your life is at to help sustain optimal performance during competition and maintain the work/life balance. Awareness is an education and it allows an athlete to understand where they are at physically and mentally in competition and life. We want to...

Adapting sessions

If you follow a program from a tri coach and want to follow their main sets for HR & zone purposes this might help. Often the warmups & subsets lack a little technical refinement so by all means add this simple ‘wrap’ to your main set. Just insert the following around the normal main set...

Overtraining syndrome

Overtraining Syndrome   Of course, you have to work hard and push yourself to improve your performance in most aspects of life, particularly in sport. The goal of pushing hard is to stress the body just beyond your current fitness level, to gradually increase the stress loads on your body and then to ensure recovery....

Mental strategies to improve sporting performance

Many assume that mental strategies for sports are only for the pros, the elite athletes, the best of the best. And yes, while Roger Federer, Lebron James or Rory Mcllroy most likely do use mental techniques to ensure they produce world class performances, you don’t have to be sponsored by Nike or Adidas to try...

Is high or low intensity training better?

Is high or low intensity training better? Let’s look at that. Bob and Jo are good mates. Bob gets up each morning and runs for 60 minutes at a steady pace (between 40-60% of his maximum heart rate). Jo gets up each morning and sprints as hard as he can for 20 seconds (90-100% maximum...

Adventure – why is it important in sports?

Thrive in the unknown.  Developing new life experiences outside the athlete’s comfort zone. New skillsets, unearthed weaknesses, developing existing strengths, and finding new frontiers. “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside

Swimming to success

By Dougal Allan. In my first iron-distance race in 2014 I swam 1h03m for the 3.8km at an average of 1.40/100m pace. At the age of 29 and with no previous background in swimming I was satisfied with this time, given how truly terrible my swimming felt and looked when I first started to prepare...

Support – what do athletes want in a coach?

Care, commitment, communication.   Offering a support system so the athlete maintains the physical and psychological belief and trust in their abilities. Striving to go above and beyond to help maintain a balance between competition and life.   I have referred back to a speech a number of times throughout my coaching career from, Open,...

Set to race: Swim sessions

By Dan Atkins  It’s getting close to race week, you’re in mini-taper mode but don’t want to switch off altogether. A quality swim set is perfect as it’s going to get the heart rate cracking, the race skills up to scratch but no impact means you can stay on track for a great race. Here’s...

Para athletes take on triathlon coaching

By Triathlon Western Australia, March 2018.  WA Paratriathletes Nige Young and Justine Dawson have become the first Australian para athletes to commence their triathlon coaching journey at the recent Development Coaches Course held by Triathlon WA. Not only did they develop their own coaching skills at the course, they also gave other coaches

Conquering a full Ironman triathlon

In 2017, we spoke to Ineke Moyle about her triathlons, training and how she wanted to do a full IRONMAN triathlon. Well, Ineke held true to her goals and completed her first full IRONMAN recently. We had a chat to her about 2018 and how she keeps her mindset strong to reach these goals and...

Best ways to get a full body workout outside of the gym

Of course, we all know that liftings weights, if done properly, is a great way to stay in shape and remain healthy. But often lifting weights day in day out can get extremely dull, and you can quickly find your motivation decreasing as it becomes more of a chore than an exciting challenge. That’s why...

Why does the body plateau in training

The Training Plateau The infamous training plateau…an athlete’s greatest anxiety, a body builder’s biggest fear, a fitness freak’s foremost phobia. Okay, it’s not that bad, but you probably have heard the term thrown around between PT’s, or high-end athletes, or even just your average gym-goer. This insidious snare can catch out bot

5 Global superstars who will inspire you to compete in a triathlon

Finding a good source of inspiration often forms an integral part of an athlete’s success. For our readers, the good news is that inspiration can be found in multiple places to inspire you to reach new heights. For example, former Olympian Greg Bennett has had a stellar career and is one of Australia’s top athletes....

10 Winter training tips

Winter training can be gruelling Training in winter can feel tougher than normal. Even getting out of bed requires a lot more effort compared to warmer seasons. It’s important we maintain our workouts, even in winter. This is so we don’t undo the progress we’ve made in previous seasons. We’ve rounded up a few ways...

3 mistakes to avoid in a triathlon swim workout

By Brenton Ford. For the past 11 years I’ve worked with over 1,000 swimmers and triathletes of all abilities. With athletes new to the sport, I see the same mistakes being made again and again when it comes to their workouts which are holding them back from swimming faster and improving their speed. 1. Long...

Intelligent triathlon training: Why rest should be part of it

By Dougal Allan. The goal of any training program is to improve or maximise performance in some way over a period of time. Each time we train (e.g. swim, bike or run) we are introducing a physiological stress to our body. The most obvious display of this is the tissue damage caused by a hard...

5 Steps to swimming faster in a triathlon

By Brenton Ford. 1. Practice open water skills in the pool There’s a big difference between swimming fast in the pool and swimming fast in open water. Just like bike-handling skills require regular practice and experience, the same thing goes for open water skills. Getting comfortable sighting regularly (every 6-12 strokes), swimming in a pack...

Why athletes should focus on breathing

The average person breaths approximately just under 700 million times throughout their life, and if you’re old enough to read this, you’re probably pretty good at breathing already after doing it at least a few million times by now, if not tens or hundreds of millions of times… So, why write a blog about breathing?...

Top 10 things to do during your time at Challenge Roth

When you decide to race Roth make sure to make the best of your time in and around Roth. Here is our top 1o tips of things you need to do when racing Roth: 1. Visit Cafe Schmidt in Hilpoltstein. There is many Cafe Schmidt in the area but this is the Lava Java of...

The Cliché Training Effect

By Matt Burton Interpreting the “Less is More” Approach with Michael Freiberg, Director of Terrain Dynamics. Pull Quote: ‘’Less; to a smaller extent, amount or degree. More; in a greater quantity, amount, measure, degree, or number.’’ “Less is More” is one of triathlons many cliché training philosophies can be literally be interpre

Great work

Risharb . 2 weeks ago

Awesome

Risharb . 2 weeks ago

6 Coaching principles of Kings Of The Wild Frontier

Since we decided to fulfill a dream of creating my own performance space I have had to try and distill how I have worked with elite athletes for the last 8 years, and what methods and principles I have stuck by to get the results we have seen. So here goes, we have distilled it...

Great article

Damien . 2 weeks ago
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The get out swim

Coaches are devious creatures, engaging all sorts of tricks to get you to try a little harder, swim a little faster or further. This will be of interest whether you swim or coach and will offer an insight into the coaching mentality and the pressure created by swimming in a group. When the two of...

A light hearted look at swim coaching

Honest Swim Coaching. Why do you recommend I start my race really slowly and build into it? ‘So I beat you.’ Why should I swim with my head in the water? Is it more efficient? ‘Yes and you will scare fewer people in the other lanes.’ Can I dive in please? ‘Sure or how about...

Three key reasons choosing the right apparel matters

By Titan Performance Group. Not only in business do you need to dress for success, the same can be said for sport. The clothing and apparel you choose can influence your performance. We spend a lot of time training and racing, so why not get the most out of that time? Here are three reasons...