On Saturday, June 4th Seattle Athletic Club was represented in Kona, Hawaii at the Hawaii 70.3 triathlon. The course consisted of a 1.2 mile ocean swim, a 56 mile bike ride on the Ironman championship course with the winds and heat delivering as always, and a 13.1 mile run through the Mauna Lani golf course with a spectacular view of the ocean.
Each athlete trained and worked hard utilizing the coaches, the swim conditioning, cycle class, pilates lessons, and massage therapist at the SAC. Congrats to the following members/employees:
- Bridget Jones – 5:05 and 5th in her division qualifying her for the Vegas World 70.3 championships.
- Mark Webb – 4:46 for his fastest 70.3 to date and a great lead-up to Ironman CDA in just a few short weeks.
- Tom Camp – 6:11. So much stronger with more experience going into the race this year!
- Amanda Camp – Had an amazing performance dropping time in all three disciples from the previous year and landing herself a finish time of 6:38.
- Kirsten Nesholm – Broke 6 hours with fantastic overall performance with a finish time of 5:50.
- Bri Cooper – Stayed strong and positive after switching out 3 flats in the heat of Hawaii. Way to finish proudly! 6:48 (and with 42 minutes of flat tires).
- Karissa Lackey- Had an amazingly quick swim and bike! Finishing in 6:11.
If you are interested in training with a team or individual coaching please contact Teresa Nelson for more information.
Triathlon & Multisport
Hawaii Kona 70.3, multisport, TN Multisports, Triathlete, Triathlon Race Results, triathlon training
Understanding swim lingo can be a challenge. In some cases it’s similar to learning a new language. Instead of spending your quality workout time with your feet on the pool floor we’ve assembled a “user manual” to help guide you to more swimming and less interpreting of a written workout that may be posted.
- S: Swim-Typically most swimmers resort to “freestyle” or “crawl” stroke during this, but swim truly means swim, just move through the water.
- P: Pull-arms only (add a pull bouy in between your legs, paddles are used here too IF written in th workout)
- K: Kick-legs only (with a kick board, with fins, with zoomers, without kick board, so many options)
- OTF: Other than freestyle
- DPS: Distance per stroke: getting as much “length” with each arm stroke
- Drill: There are lots of drills to choose from, choose the ones that would benefit your stroke the best. Just think of the crazy movements your coach has you do all the time.
- I.M.: Individual Medley: This consists of all four strokes in the order of fly, back, breast, and freestyle.
- F: fly
- B: backstroke
- BR: breaststroke
- FR: freestyle
- Descend: Get faster on each one
- Descend within the distance: Get faster within
- Bilateral Breathing: Alternating sides that the breath is taken on. This would mean taking a breath on “odd” numbers of strokes. Three, five and seven are most common.
- Length of a pool: Pools are typically 25 yards, 25 meters, or 50 meters (SAC is 20 yards).
- Length: One way down, ending up on the opposite end of where you started.
- Lap: Down and back in the pool, ending up where you started
- How many laps for a mile: 1650 yards (66 lengths OR 33 laps in a 25 yard pool); 1500 meters (60 lengths OR 30 laps in a 25 meter pool); 1500 meters (30 lengths OR 15 laps in a 50 meter pool). Seattle Athletic Club Downtown is a 20 yard pool. One mile: 1650 yards (just shy of 82 lengths OR 41 laps).
Swim sets defined:
10X50 “on” 1:00
Defined: You start a 50 every minute and repeat 10 times. This includes your REST period.
If you swim the 50 in :45 seconds you get :15 seconds rest.
If you swim the 50 in :55 seconds you get 5 seconds rest.
10X50 with :10 seconds rest
Defined: You swim 50 yards and take :10 seconds to rest and then do it again. Repeat this 10 times.
5X100 descend :10 sec rest
Defined: Get faster on “each” 100.
Ie: First 100 1:45,
Second 100: 1:40
3rd 100 1:35
4th 100 1:30
5th 100 1:25
*all with 10 second rest after each one
*This is an example of descending by 5 second per 100.
*The first on is slow and the last one is fast.
5X100 descend within the 100 with :10 sec rest
Defined: Getting faster “within” each 100. The first 25 yards is slow, the middle two get progressively faster and the last 25 is FAST. There is 10 seconds rest after each 100.
5X75 going 25 drill/50 swim with :10 sec rest
Defined: The first 25 of each 75 is a “drill” of your choice unless specified, the last 50 is regular swim. There is a :10 sec rest period after each 75.
If you have any questions on your swim workouts or need some variety in your training or even a lesson. Please contact Aquatic Director/Multisport Coach Teresa Nelson.
Swimming, Triathlon & Multisport
coaching tips, lap swimming, masters swim, pool, swim conditioning, swimmers, Triathlete, triathlon training
The Han’s paddles (the small black ones) are smaller and are a great place to start when first using paddles. Because the Han’s paddle does not have a wrist strap it gives you immediate feedback as to whether you are swimming efficiently. If at any time the paddle is sliding on your hand it is telling you that you are not keeping adequate water resistance on your hand and are not propelling your bodyforward.
These can be worn in three different ways but the most popular is with the boxy end at the top of your fingers and the more curved end at the bottom (as illustrated).
This position teaches the hand, wrist, and elbow order of entry and encourages the downward sweep of the hand and high-elbows positioning in order to continually reach for “new” and “more” water with each stroke.
The Strokemaker paddle (which comes in various sizes and colors) is the bigger paddle that we offer. It increases distance per stroke by preventing you from allowing an early recovery (exiting arm from water). The size allows for strengthening of your swimming-specific muscles and aids in water propulsion. It is imperative that you do not take out the wrist tube in order to ensure proper use and to make sure you finish your stroke. You can use paddles in any stroke but be aware that the larger the paddle the more stress is put on your shoulder joint.
Make sure, if you start using paddles, to start out slowly. Only use them for 200-300 yards for the first few sessions and then build upon that. If you have any shoulder pain, stop. Start with the smaller paddles (ie: the black Han’s paddle or the green Strokemaker paddle) and build up. Most recreational swimmers should not go beyond the yellow Strokemaker paddle as the red (the largest we carry) is designed for elite swimmers or those that have been swimming with paddles for some time.
Swimming, Triathlon & Multisport
endurance, masters swim, swim conditioning, TN Multisports, Triathlete, triathlon, triathlon training, USAT
There have been a handful of commonalities I have seen in athletes throughout 9 years of coaching that have lead to some reaching success or their goals sooner than others. Not one tip makes an athlete better than another, it is just a common base of similarities that has been recognized amongst athletes.
Making your training a priority regularly, starting early with base building and continually making your training a habit has lead to many athletes reaching their successes. Several athletes use the procrastination technique due to online programs such as 12 weeks to your first half ironman and such, and as this does get many to the starting line it is eliminating the importance of base training and there is very little room for error with such a short time frame (ie: illness, injury, etc.). When an athlete has been training consistently, lost time tends to have little to no effect on their performance due to the solid base they have established with their base training methodology.
If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.
Sports Conditioning, Triathlon & Multisport
10k, 5k, athletic training, endurance, goals, Half Marathon, instruction, Marathon, multisport, Seafair, Triathlete, triathlon training