Category Archives: Uncategorized

May 27, 2013 · 6:23 PM

Chino Valley Master’s Swim Squad Workout )52713

ImageI hope your Memorial Weekend was a joyous one, and we take this opportunity to extend a huge thank you to all of our services, especially those who fought in foreign wars. It is important to remember what this day is really all about.

Here is the workout our swimmers will see tomorrow on the pool deck. 

Enjoy.

W/u-     A swim- 10′ free; 5′ kick w/ board & fins (tombstone optional)

            B swim- 7′ free;   5′ kick w/ board & fins (tombstone optional)

            C swim- 5′ free; 5′ kick w/ board & fins (tombstone optional)      

 All swims

Main-    100 Build w/:15 rest

            2 x 50 w/:10 rest

2 x (25 Drill/ 25 Build)

            4 x 25 (fast) w/:10 rest

            30 seconds recovery

(Repeat x 5)

 Ladder-

25; 50; 75; 100; 100; 75; 50; 25   (w/:10 rest b/w each)

Pull- 300 Ez   (w/ buoy)

C/d- 200

 Total (Y) = 3000 + (W/u fr + k yardage)

 

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April 12, 2013 · 6:11 PM

Chino Valley Master’s Swim Squad Workout 041113

images (51)

Not the author.

“You get what you train for”. This is my favorite quote find this week, and one that I repeated often to those I coach. I have even recited it to myself during rough patches I had with my training this week.  The quote, by the way, is from the good people over at TYR.

Enjoy.

 

Swim option 1-

3 x 50 swim @ :60 (bi-lateral or sighting practice) (W/u set)

3 x 50  kick w/fins & board
100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim) (Main set)
400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (pull w [or] w/o paddles)
6 x 50 @ 1:05 (25 drill/25 free)
4 x 200 fr [or] choice
150 free (C/d set)

150 kick (fins & board)

Total (Y)= 3700

Swim option 2-
3 x 50 swim @ 1:10 (bi-lateral or sighting practice) (W/u set)

3 x 50 kick w/ fins & board)
100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim)
300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull w [or] w/o paddles)
6 x 50 @ 1:15 (25 drill/25 free)
4 x 150  (free/non-free/free by 50) w :15 rest
100 free (C/d set)

100 kick (board & fins)
Total (Y)= 2600

Swim option 3-
3 x 50 swim w/:20 rest (W/u set)

3 x 50 kick (w/ fins & board)
100, 200, 300  (all swim) w/ :10 / :20/ :30 rest
300, 200, 100 with :20 rest (all pull w [or] w/o paddles) w/ :30/ :20/ :10 rest
6 x 50  (25 drill/25 swim) w/ :10 rest
100 fr (C/d set)

100 kick (fins & board)
Total (Y)= 2000

Coach Gregg Seltzer is a USAT, USATF, USAC, ASCA & Master’s coach with Triability Coaching. He may be reached at gregg@triabilitycoaching.com or 800-884-2194 for comment, questions, or coaching arrangements.

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March 13, 2013 · 7:14 PM

Chino Valley Master’s Swim Squad Workout 031213

images (51)This workout is a bit different then the ones we usually write for our swim squad, but every now and again you need to change it up, right? Although I am sure you could figure it out, let me run you through this workout.

The warm-up, kick, pull, and cool-down set are self-explanatory, so let me go over the main set. Across the top are the letters A through L; the times going down represent the send-offs. Pick the column that best represents your swim abilities and have fun. You will start at the top, work your way down, and repeat three-times for a total of 18-set and 1800 yards. You can swim any stroke you wish, as long as you make the send-off times in the column of your choice.

Enjoy.

W/u set- 400 y (or) 10′ (choice)

Kick set- 2 x 50 kick [brisk] (x3) w/ 20″ rest

Pull set- 2 x 50 pull [easy] (x 3) w/15″ rest

Main set- 6 x 100 (x 3) (In-water dive simulation to begin ea.100)

A B C D E F G H I J K L
1:35 1:40 1:45 1:50 1:55 2:00 2:05 2:10 2:15 2:20 2:25 2:30
1:30 1:35 1:40 1:45 1:50 1:55 2:00 2:05 2:10 2:15 2:20 2:25
1:25 1:30 1:35 1:40 1:45 1:50 1:55 2:00 2:05 2:10 2:15 2:20
1:20 1:25 1:30 1:35 1:40 1:45 1:50 1:55 2:00 2:05 2:10 2:15
1:15 1:20 1:25 1:30 1:35 1:40 1:45 1:50 1:55 2:00 2:05 2:10
1:10 1:15 1:20 1:25 1:30 1:35 1:40 1:45 1:50 1;55 2:00 2:05

C/d set- 250 y

Total (Y) = 3050

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March 12, 2013 · 7:51 AM

Chino Valley Master’s Swim Squad Workout 031113

Nice, right?

Nice, right?

We (Triability Coaching) have received more then a few emails asking about the Chino Valley Master’s Swim Squad, (CVMSS) and becoming a member of the squad. Currently, we are not taking any new swimmers until October, 2013. As you might imagine, a number of those inquiries swam outside our area, such as New York, San Francisco, or Seattle. Well, we coach virtually using all of the communication tools available to us (email, text, video, phone). Contact us for more information if your interested.

Here is the Master’s swim workout, dished out to our swimmers on Monday — sorry for the late posting. Triathletes will really dig this workout for the drafting.

Enjoy.

A Swim-

20 x 50 swim (5 @ :60, 5 @ :55, 5 @ :50, 5 @ :45)
3 x 400 Draft Packs w/:30 rest (3 per lane, start 1-second apart, leader to back after 100-y)
6 x 50 @ :55 (6-kick switch drill/25 swim)
5 x 200 pull @ 2:50
10 x50 @ :50 (bi-lateral breathing)
200 cool down
4200 Total Yards
B Swim-
20 x 50 swim (5 @ 1:10, 5 @ 1:05, 5 @ 1:00, 5 @ :55)
3 x 300 Draft Packs w/:30 rest (3 per lane, start 1-second apart, leader to back after each 100-y)
6 x 50 @ 1:05 (6-kick switch/25 swim)
4 x 200 pull @ 3:30
6 x 50 @ :60 (bi-lateral breathing)
200 cool down

3500 Total Yards

C Swim- 

12 x 50 swim (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest)
2 x 400 w/ 1:00 rest
6 x 50 w/:15 rest (25 Tarzan drill/25 swim)
3 x 200 pull w/:30 rest
100 cool down
2400 Total Yards
Gregg Seltzer is a certified swim and triathlon coach for the Chino Valley Master’s Swim Squad (CVMSS) and Triability Coaching, both based in Southern California. He may be reached for coaching arrangements, comment, or questions at 800-884-2194 or gregg@triabilitycoaching.com.

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February 27, 2013 · 11:04 AM

Chino Valley Master’s Swim Squad Workout 022713

Master's Swimming

Master’s Swimming

Here is the most recent workout swam by the Chino Valley Master Swim Squad. I guess I should take the comment of one of the swimmer’s telling me I should burn this workout as a compliment.

Enjoy.

 

A:
400 swim, 300 pull, 200 kick, 100 IM drill
1 x 700 ( TT ) (race pace)
8×75 @ 1:15
3 x [6x50 race pace (2 @ :45, 2 @ :60, 2 @ 1:15)]
200 easy recovery
3 x 150 pull @ 2:00
100 @ 1:25
50 pull @ :45
200 cool down
*4200 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill

1 x 500 ( TT ) (race pace)
6×75 @ 1:45
2 x (6 x 50) (2 @ :60, 2 @ 1:15, 2 @ 1:30)
200 easy recovery]
2 x [150 pull @ 2:45
100 pull @ 1:50
50 pull @ :60 base]
200 cool down
*3400 Total*

C:
300 swim, 200 pull, 100 kick

1 x 400 ( TT ) (race pace)
8×75 w/:30 rest
6×50 (2 w/:20 rest, 2 w/:40 rest, 2 w/:60 rest)
200 easy recovery swim
3×150 pull w/ :30 rest
100 cool down
*2650 Total*
Gregg S. Seltzer is a certified triathlon, swim, cycling, and run coach with www.triabilitycoaching.com based in Southern California. He may be reached at 800.884.2194 or gregg@triabilitycoaching.com for coaching, question, or comment.

 

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February 19, 2013 · 8:44 AM

Triathletes — Health before Fitness

images (48)I am a professional  coach and as such I take on new endurance athletes — triathletes, runners and cyclists mostly. One of the questions I ask my new athletes is this very important question: ” What do you hope to gain from me, your coach”? The answer, especially from those who have been self-coaching for a few years is often the same; “I want to be healthy as well as fit”.  This often sounds funny to many people as it is often assumed that one who  can run a marathon, complete a century ride, or complete a triathlon of any distance must be healthy. Very often, this is not the case. I see many athletes who are very fit, but not very healthy.

Healthy first — fit second; you would think all athletes want this outcome especially as this is the reason most became athletes in the first place. Many years ago when I began my own training for my first triathlon it was to lose some weight, get my vital statistics in check, and maintain my health as I age — sounds about right doesn’t it? However, I fell into the trap of  too many carbohydrates, simple sugars, and other habits all intended to fuel my ever-increasing weekly, monthly and yearly mileage count.

Recently, I sat through an all day seminar with fellow endurance sport athletes. About everyone brought laptops, tablets, smartphones, and food. The eating habits of my fellow students was as interesting to me; even more so then the information coming from the presenter. The trash can was full of wrappers, cans, and bottles from energy bars and drinks which were preferred over natural snacks such as fruit and water, an important micro-nutrient in its own right.. Oh, a few of us peeled our banana’s, oranges, and drank tea and water, but we were a minority to be sure.

Remember,  the makers of drinks, bars, gels, chews, bites, and other related sport nutrition and hydration products are meant to provide convenience  an alternative to nature’s nutritional sources. They should be  a small percentage of your nutrition and hydration plan. Implement this into your health and fitness ideology for better overall health, wellness, and fitness.

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January 21, 2013 · 11:28 AM

Swim, Bike, Run, Read

images (44)Weather you enjoy reading or not, you should be able to realize its importance in your athletic career and take advantage of all reading has to offer. You may enjoy reading books, magazines, articles on the internet, or if your really lucky, all of the above — but whatever your chosen format may be, you should include reading into your daily routine. In fact, I suggest you look upon reading equally as important as rest, recovery, nutrition or  hydration. Why is reading so important to triathletes and athletes in general? Consider the following benefits:

Reading is a fundamental skill builder — Information in print helps to clarify difficult and complex  subjects. Print provides information that goes deeper than just classroom, or locker-room discussions. Information in print allows us to read and then re-read information until we have locked it into place in our brains; we can revisit that same information, presented in exactly the same, if we lose it.

Improves your vocabulary – Print exposes you to new words, and puts them into context allowing you a better understanding of the material and the ability to recite the information to others correctly. Of course, not all terms associated with triathlon, or sport in general, are complicated, but others are — especially if your reading about the human body and how it functions. This was reminded to me as I read a recent article titled ” Understanding the Zombie Teen’s Body Clock” published in the ASCA Newsletter.

 Builds your expertise – As a triathlon and swim coach, I need to be an expert in my field, and continuous reading is one of several methods I turn to in meeting that objective. You are likely not a coach by profession, but you might be “self-coached”, a term I hope is self-explanatory.  Regardless of which coaching arrangement you choose, you want all of your training related decisions to be based on the best information possible to help you train injury free while having fun and meeting your yearly goals, which you do have — right?

Decrease Unforced Errors — Reading is one way to ensure you have the information necessary to reduce or eliminate what I call “unforced errors”. Knowledge is power and it can go a long way in making you the athlete you strive to be, although often the knowledge can get lost in its execution, especially in swimming, which is one reason to hire a coach’s watchful eye.  I am often surprised how little knowledge many athletes have simply because of a lack of reading — perhaps the least expensive performance enhancer you can buy.

Add a healthy dose of reading books, magazines, and on-line articles to your daily training regime and you are sure to see an improvement in your game. I include reading throughout my day and night to ensure I am as up-to-date on my information as possible. However, a word of caution — be certain that the author and source are credible and credentialed as not all information is created equal.

Gregg S. Seltzer is a USAT, USAC, USATF, ASCA, & Master’s Swim Coach at Triability Coaching. He may be reached at gregg@triabilitycoaching.com or 800-884-2194 for triathlon training online, one to one coaching sessions, or comment.

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December 19, 2012 · 10:01 AM

Triathlete’s and Body Composition

images (25)The ideal body-weight, also referred to as body composition, is a topic of interest for many people, athletic or not. Triathletes certainly are no exception. Lately, the subject of racing-weight has shot to the forefront of subjects covered extensively many books, magazines, and other sources triathletes of every ability rely upon when seeking any advantage come race-day. As gear used by triathletes becomes ever lighter – and expensive, it turns out shedding excess body-weight is a racers best way to gain free speed. As an example, a reduction in body weight of 10 to 20 pounds will save you 20 to 40 minutes in long course racing.

Determining Race Weight

A scientific survey conducted by St. Cloud State University of 3,000 endurance competitors concluded that nine out of ten athletes knew their exact racing weight. Likely, the athletes that did know their optimal race weight did not use mathematical equations- rather experience or trial and error helped them zero in on optimal race weight. Many can look in the mirror and tell if they have crossed the line and gone too far, one way or the other. Dropping weight will make you lighter, faster and yes, even healthier – as long as you really have the need to lose them. If not, you could be tipping the scales not in your favor health or performance wise.

Not only by the Numbers

Although the body weight number is important, it alone should not be the most important barometer. A lower bodyweight may feel and look good, but it can also indicate a loss in lean muscle mass, water-weight, or fat itself. Therefore, athletes should plan to have their body fat percentage checked quarterly by a professional using skin fold calipers, underwater, hydrostatic weighing, or bioelectrical impedance. Essential body fat for men is two to four percent — for women ten to 12 percent.

Conclusion

All triathletes want to better their performance, and most go to lighter, newer, more expensive gear to do it. The reality is, five-pounds of weight off your middle is the more effective, healthy, less-expensive way to achieve results, done correctly. Taking weight off your triathlon rig is fine, but achieving a healthy race weight, on race day, is like putting money in the bank. Just be certain to achieve your weight loss correctly. See a nutritionist, learn the do, and do not’s of nutrition periodization, and perhaps purchase a body composition scale for your home to monitor where your weight loss is coming from fat, water, or muscle.

Gregg S. Seltzer is a nationally certified triathlon & swim coach for Triability Coaching, based in Southern California. He may be reached for coaching or comment at www.triabilitycoaching.com or 800-884-2194.

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December 5, 2012 · 1:05 PM

The Foot of the Matter

images (40)As athletes, we spend a lot of time training all major parts of the body that are specific to our sport — triathlon. However, the all important foot seems to be an afterthought, if thought of at all, getting little to no special training. This, I argue is a mistake that will likely lead to aches, pains, and injury if not addressed. The problem is most of these aches, pains, and injuries happen elsewhere in the body and therefore not thought of as a foot related or induced injury.

Think about the foot this way; as your home derives its strength and sturdiness from its foundation, so does your body structure derive its strength and sturdiness from your feet. This is where the comparison ends — a homes foundation is made of concrete and steel, the foot is much more complex; obviously.

The foot is the perfect union of form and function containing 26 bones, 2 sesamoid bones, 33 joints, 19 muscles, and 107 ligaments. The foot is capable of handling hundreds of tons of force placed on it daily, weekly, monthly, and so on; especially as you run or apply force while on the bike. Because of this the foot is more likely to sustain an injury than perhaps any other part of the body. Whether you have had a foot injury or not, the likelihood is  high unless you begin taking care of your feet.

So, what can be done to not only protect your feet, but strengthen them as well. Perhaps you have never really given this much thought having been so busy taking care of and strengthening everything else. I recommend you buy your running and cycling shoes from a run, bike and/ or a triathlon specific shop; an educated professional will analysis your running gait and other factors to ensure you select from the products best for your needs. Once you have the right kicks on your feet, hire a certified run or triathlon coach to look at your run technique and offer his observation and recommendations. There is a right and wrong way to run, and cycle for that matter; learning the right way and carrying that into your training will return dividends to you in spades throughout your triathlon or running career.

Here are a few exercises you can do to strengthen your feet:

Calf Raises:

Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Lift one leg off the step, and lower your other leg so that your heel drops below the step. Take at least 10 seconds to lower it all the way down–that’s the eccentric part of the move and has been shown to help prevent Achilles Tendon issues.

Static Single Leg Stand

Stand on one leg while lifting the other up towards your pelvis by bending the knee. Ensure that the foot you are balancing on is directly under your hip. You may place your hands on your hips, or have your arms down by your side, whichever is more comfortable. To help you balance, keep your eyes forward, your head in a neutral position and focus as your the muscles in your foot fight to keep you stabilized. Hold this position for up to 30-seconds before switching to the other foot and repeating, completing one repetition. Perform 3 to 5 repetitions.

Barefoot

One of the greatest threats to healthy feet are shoes. This includes slippers and the flip-flop family of footwear. Whenever possible, especially when at home, walk barefoot. This will allow your feet to function as they were designed, to go through their full range of motion and develop strength and flexibility. Flip-flops and slippers bad for your feet for a number of reasons, perhaps the worst is the stress on your toes which have to tighten and lift upward in an attempt to keep you feet in place.

Gregg Seltzer is a triathlon and run coach at Triability Coaching in Southern California. He advocates  foot care through strengthening exercises, proper footwear, routine maintenance, and proper running form. He may be reached at www.triabilitycoaching.com or 800.884.2194 for triathlon, run, or swim coaching and training. Coach Gregg’s Email address is gregg@triabilitycoaching.com.

 

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November 27, 2012 · 5:41 PM

Don’t Neglect the Swim

Each year I coach many triathletes, age-groupers mostly. Those I am new to coach seem to have an almost unanimous  view or opinion towards the swim. Many if not most cite the swim as their performance limiter, meaning that they identify the swim leg of the triathlon as limiting the chance of achieving their ideal finishing time. I feel the need to improve their swimming technique, enhancing swim economy, thereby increasing their overall race performance. Yet, many, if not all, want to spend as little time swimming in exchange for more training time on the bike and run in a fetal attempt to make up lost time during the swim. Does that sound like a sound training and racing strategy?

My advice to you, the reader, is this: “Don’t neglect the swim. I like this description of a triathlon race; perhaps you have as well — “A triathlon is a bike race with a swim warm-up,  a run cool-down”. This maybe true, especially with long-course racing. However here are three good reason to work as hard on your swim as your bike and run.

1. Develop your pace skill: Although a triathlon cannot be won during the swim it certainly can be lost; so true. Many triathletes either push too hard or don’t push hard enough during the swim either blowing up or letting the field swim away from them. Either way you are behind the proverbial 8-ball. As with any skill, nailing your pace during your race requires you to nail your pace during practice. How is this done? I have all my athletes us a pace-setting device — the Finis Tempo Trainer . This little device fits under your swim cap and makes an audible based on your targeted stroke rate. It is inexpensive, easy to use, and is like your power meter, bike computer, or heart rate monitor you use.

2.  Develop your technique: You see it all the time; you walk out on the pool deck and survey each lane and the swimmers in them and who do you notice. First the really good swimmers ( if there are any ) and then your eye is drawn to the pool awkward souls floundering each stroke — it’s hard to watch. I wonder how many of them know how they look in the water? I bet if they would likely give up swimming if they did. I can assure you the really good swimmers know exactly what they look like. Why, because they likely have had their stroke video-recorded and analysed  by their coach who pointed out flaws in their stroke mechanics  Many swimmers think swimming millions of yards each triathlon season will finally pounds the correct stroke technique into their muscle-memory when exactly the opposite is true  The millions of yards pounds the incorrect stroke into your muscle-memory and the longer you wait to hire a coach, the worst it will get and the harder it will get to correct. Hire a swim coach; the investment will bring enjoyment instead of dread to your swim practices, you will graduate to the faster lanes keeping up the with big kids, your swim less yardage saving time while reaping bigger gains in your fitness, and be injury free.

3. You can swim forever: I bet you didn’t see this one coming; I could have mentioned other triathlon related reasons but this is my favorite reason to swim, and it should be yours too. Long after you likely have to give up running and biking, you will still be swimming because of the zero impact it places on your bones and joints. I enjoy so much seeing seniors still in the pool and although mos or all of their proper swim technique may be gone, they are still swimming, enjoying the sport. Go to any USMS swim meet and watch those sixty and above compete. Look, I hope that all of us can compete in triathlon like those seventy-plus age-groupers we see in Kona each year; if not, you will always have the pool to go to; enjoy.

Gregg S. Seltzer is a certified USAT & ASCA coach with www.triabilitycoaching.com based in Southern California. Email Coach Gregg (gregg@triabilitycoaching.com) for a private or group swim session in your pool or his; open-water training is also available as is video analysis.

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