Technique_Discussion « Warrenton Masters Swim and Triathlon Program

Scott and Julie Drop Swim and Run times in Lake Anna Sprint Tri

Scott and Julie Dawley did great this past weekend at the Lake Anna Sprit Tri

Julie dropped her swim by 4 min and Scott by 1 min! Yea!!

SDK Streamlined Dolphin Kick Examples

Ian Crocker 100 fly

Michael Phelps 200 fly

Natalie Coughlin 100 free

coughlin 100 fly

50 back worlds

100 back short course meters lockte Word Record

Klim

Ian Thorpe

Freestyle Catch Up Drill

Turns help improve swim body-position for triathletes

Take advantage of the first three strokes while warming up and working on drills.

Do this to help keep your legs streamlined behind you, reserving them for running and biking. Moving your center of gravity forward, will provide free lift for your legs so you aren’t dragging them across the lake!
Keeping your body streamlined will also provide less resistance.
This works great when you want to work on your butterfly too..
1 ) Push off the wall in tight streamline position, head facing bottom between outstretched arms, arms squeezing head, get as much distance as you can from your fingertips to your toes that are pointed with feet together behind you.
2) As you surface keep one arm stretched forward and take a stroke with the other until you are back in streamline position (like a catch up drill),
3) Take another stroke the same way until it meets the other in front.
4) On the third stroke take a strong pull and begin normal swim.

Warrenton mini Triathlon Registration Open

Warrenton mini Triathlon Registration Available (300 yard swim) Contract us if you want to be part of a relay.
The race to be held September 18 2011 at the WARF
Vint Hill Tri Registration Closed

Charlottesville Sprint Triathlon 1 Results

Charlottesville Sprint Triathlon 1 women overall results
Charlottesville Sprint Triathlon 1 men overall results
Steve did well in his prep race for the upcoming Culpepper Triathlon.
Charlie just did butterfly in 750m swim and skipped the rest.

Swim Straight, Swim Thin

Continue to work on your streamlined push off the wall and remember to get your toes and fingers as far apart from each other when doing this. It keeps you thin and straight in the water. Now stay long and thin during your swim. You will have less resistance and you will get through the crowds of people you are passing easier in open water! Streamline = Speed and Energy Savings

Defeet and Wicked Bottom 5k Results

Warrenton Masters swimmers, Karri, Chris and Kami at the DeFeet Race.
Chris took 1st overall and Karri and Kami finished 3rd and 4th overall for women.
Great race, great cause and lots of goodies! Julie won the Wicked Bottom 5K in Culpepper!

Dave Stubbs Third at Strasburg Duathlon

Congratulations to Dave Stubbs for taking third place over all at the Strasburg Duathlon last weekend!
Strausburg Duathon Results

protect your shoulders while swimming

Save your shoulders distance swimmers and triathletes! The majority of shoulder injuries are caused at the beginning of the stroke by pressing down. This motion puts the pressure on the small muscles of the shoulder instead of the lats.

Warrenton Masters Featured on USMS Home Page!

Thanks again to everyone for helping make this such a success. Link to USMS article.

Open Water Swim Clincs

It is that time of the year again when many start to think about swimming in open water swims.

We will be providing training so that you are prepared for your race. If you are an experienced or novice at this their will be training for you.

Please contact us if you are interested. e-mail us

Warrenton Masters to Host Triathlon Training Clinics

The Warrenton Masters Swimming and Tri Team will be hosing a series of Triathlon Clinics and Camps soon.

1) Triathlons for the novice: What should I expect? How should I train and be prepared? What do I need?
2) Triathlon Situation Training: About the Start, About pace, How to Turn in Pool and around Markers inOpen Water, How to Finish Swim, Transition Training.
3) Dry land training
4) Swim, Bike, and Run Training

USMS ASCA Level 1-2 Certification Class

Warrenton Virginina Masters Swim Team and USMS hosted: Level I and II ASCA USMS Masters Swim Coach Certification Class March 5-6.
Click for more photos of Masters Coach Class.
The class lasted two Days, and we had 30 coaches from CA, VA, MD, DC, NY, NJ, and NC attend.

Watch for more Coach and Swimmer Clinics coming soon! Let us know if you are interested.

Wear Fins During Pull Sets

Why wear your fins during pull sets?
We start off our pull sets wearing hand paddles, pull buoys, and fins.
When you wear fins during pull sets you can sense when your body gets out of line.
Because the fins extend your legs, any deviation from being directly on line will be more easily felt in your toes.
Example: if you are crossing over the center line with your right arm (sweeping) you will be moving your upper body towards the right, off line. That is hard to feel in your upper body, but when you do this with fins on during a pull set, you will feel your feet off center to the left. Hand paddles accentuate any deviation. Start a set today and let me know if this helps.
Set:4 x 300, 1st with hand paddles, pull buoys, and fins, 2nd with pull buoys and fins, 3rd with fins, 4th without fins,

Fun Butterfly Warm UP Set

4 X (50 alternate three fast strokes, two very slow, rest 15 seconds then 25 Sprint)
Purpose: this will help you on breakouts off the wall. You will be surprised how much the two easy strokes give you rest. focus on hand speed during the three fast strokes.

6 x 25 fly kick under water as far as you can go and sprint the rest. 1-3 start out with legs apart a little for first 4 kicks then bring them together, with knees together the rest of the way. Can you feel the difference? 3-6 focus on breakout kick with legs together keeping upper body streamlined and still. Are you getting further off the wall?

Open Water Rules Change

Effective January 1, 2011.

There are now two categories for open water swimwear: Category I is required for all Open Water National Championships and shall be scored separately from Category II, whether in a National Championship event or not.

Category I swimwear shall be made from textile materials. For men, the swimsuit shall not extend above the navel or below the knee. For women, the swimsuit shall not cover the neck, extend past the shoulder, nor extend below the knees. There are no “fastener” specifications.
Category II Everything else, such as wetsuits, rash guards, arm warmers, arm bands, etc.

Join the Brute Squad

Our team will be doing a Brute Squad workout soon for those that want to participate in this years event. It will be held between Nov 1 and Dec 31 a few times at our practice. The event requires you to swim a 1650, 400IM and 200 Butterfly at one practice in any order with as much rest in between as you want.
There are two divisions: 1) Fitness (untimed) 2) Competitive (timed).
Details and forms are available here at BruteSquadSwim.

Nervous about that swim?

Go to: Events > Swim Meets > Preparation > My First Swim Meet above.
It would be great if you could share a story about biking, running, or Tri race preparation with us.

EVF Early Vertical Forearm Drill

Many of you have been hearing me talk about an early catch in freestyle.

Desired Observation: Awareness of where your hand enters, rotation of body, and how soon you start pushing.
Desired Outcome: Development of forward balanced reach, body rotation, and early vertical forearm position to maximize the push of water behind you thus moving forward more efficiently.

Equipment needed: Kick Board

Here is a demonstration of the drill from GoSwim.

A little additional thought. When you put your hand under the board let the top of your hand touch the bottom of the board as you reach forward to take a stroke. This gives a little bio-feedback. Make sure you are holding kick-board arm straight.

Life is Great with Warrenton Masters Team

It’s great to have a Culinary Institute of America Chef on the team Paula, our own brewmaster Simon, Tiffany is starting a Winery, Mike delivers our mail, and Kathleen is a jeweler, Carter and Spence…. We have Teachers, a Photographer, Sound Technicians, a Mason, Mom’s, Environmentalists, Dads, IT folks, FBI protection, Bike Mechanic, and an Energy Czar..

Now we just need a chocolatier and we are golden!
Some say we need an Auto Mechanic..

See Betsy Durrant 1 hr Workouts

Betsy Durrant, Masters Swim Coach Virginia Beach

We have included a new tab “Betsy’s 1 Hr Workouts” above. If you are looking for a workout when you are away or getting some extra swimming in have a look!
There is an endless list! Keep in mind this is the workout of a 68 year old so you better keep up! (not many can) Thanks Betsy! Betsy coaches in VA Beach.

Betsy Durant workouts

Ryan Lochte Demonstrates Stroke Drills

Here are some great examples of Stroke drills by Ryan Lochte.

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