Join us on Sunday, January 19 in Wilmington, NC for an action-packed day of swim skills, speed and success! This one-day clinic will feature everything you need to jump start your season. It will set you up with the swim fundamentals that you can take with you for the rest of your year.
SWIM FUNCTIONAL STRENGTH
STROKE RATE TEST
IF YOU WANT TO JUMP START YOUR SWIM for 2020,
THIS COURSE IS FOR YOU!
Our Coaches will capture high-quality video of your stroke from above and beneath the water: both from the side, and from the front and from above. We use the state-of-the-art swim grid system designed by Olympian Sheila Taormina to better identify the strengths and weaknesses of your swim stroke.
You will be filmed once, and then we will immediately go over the video on the pool deck and identify the one or two primary areas you should focus on improving. You will then get back in the water for another round of video capture. This will allow you to focus on those one or two key points, and to see if you can feel a difference. We will then go over the second round of video to see if you have in fact made a small improvement, and if you are able to feel the difference.
CSS is an acronym for Critical Swim Speed. It's an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests (no messy and invasive blood lactate tests involved - just a stopwatch!). It's not precisely the same as lactate threshold but it will be extremely close and plenty accurate enough to guide your training.
Have you ever wondered what you could be doing out of the pool to increase your strength in the water? The key to triathlete functional strength is to to “train movements, not muscles.” This session will teach you a vital circuit to practice on deck before or after your regular swim training.
The Stroke Rate Ramp Test is a series of 50-yard swims with a short break in between. The stroke rate during each 50 is controlled by the Tempo Trainer Pro and gradually increases. Take a short rest between the 50s to change the stroke rate on the Tempo Trainer Pro.
7:00AM - Coffee Social - WELCOME & DISCUSSION
8:00 - 9:00AM
Group A - Swim Video Session
Group B - CSS Test & Stroke Rate Test
9:00 - 10:00AM
Group A - CSS Test & Stroke Rate Test
Group B - Swim Video Session
10:00 - 10:30AM BREAK
10:30 - 12:00
Swim Video Review
12:00 - 1:00
Group A - Swim Workout
Group B - DryLand Strength
2:00 - 3:30
Group A -DryLand Strength
Group B - Swim Workout
4:00 Clinic Wrap-Up
SPACE IS LIMITED TO 20 ATHLETES SO REGISTER NOW! NO REFUNDS WILL BE OFFERED AFTER DECEMBER 30!
MEET THE COACHES
SAMI WINTER Sami is a USA TRIATHLON LEVEL II, USA CYCLING LEVEL 2 & SWIM SPEED SECRETS coach. Of course, the secret behind her education is in her story andexperience. She began running in 2006 and was talked into her first tri shortly after. She didn't know how to swim and she didn't own a bike,but seven weeks later she did her first 70.3 - and hasn't looked back since. Eight months after that she did Ironman France and since then she's done 92 races, qualified for Kona and finished 20 iron-distance races. In 2020, she'll complete her 110th triathlon - including Norseman in August! What's more, she's a veterinarian, wise-as-Yoda coach, owns six dogs,wears sparkly eyeliner and wrangles 100s of volunteers for IMNC 70.3 and the WB Marathon.
BETH ANDREW: Writer.
planner. IRONMAN TRIATHLETE. Coach. Pilates nerd. Daughter. Sister.
Wife. Aunt. Friend. Motivator. Relator. Competitor. AKA, ALLSPICE:
DUCHESS OF SPICELAND. My mother-in-law is right: I'm addicted
to triathlon. There. I said it. I love it. I can't live without it. I
can't quit whenever I want to. All the signs are there! I want to swim,
bike and run. And when I'm not doing it, I'm thinking about it, or
reading about it or writing about it. Or, I'm coaching others who may or
may not be addicted also.
I started triathlon 10 years ago with
an all-women's sprint tri was immediately hooked. Since then, I've done over 50 tris. That includes 20+ sprints, about a dozen halfs and
internationals and eleven iron-distance races. I'm a Level II - Endurance
Coach for USA Triathlon (one of three in NC), a SPINNING and pilates
instructor for New Hanover Regional Medical Center's employee fit center
and the cycling and running coach for Wilmington's YDubTriClub. I
currently live in Wilmington, NC with my husband, Ace and our Boykin
Spaniel, Sunny Day.
I offer personal and group coaching for swim, bike, run and pilates training. I've worked with beginners and advanced-intermediate athletes. I provide in-person coaching and consultations for local athletes and online coaching for athletes around the country. If you're ready to become a better, faster, well-rounded triathlete, here's what you can expect:
A FULL-CIRCLE APPROACH I'll meet you right where you are to help you get started on your next goal. My purpose as your coach is to help you make the next right step - and see you through every step of the way. We'll work together as a team to reach your potential. I look forward to getting to know you and understanding what drives you and can tailor your plan to fit your motivation. Whether you're interested in trying your first sprint or working on your next ironman; whether you're wanting a just-finish program or your first podium finish - we'll create a partnership to reach your athletic goals by training smart, having fun and being efficient with your time.
PREPARATION & PLANNING One of my greatest strengths is preparation and planning and I want to pass that on to you. We will work diligently to have you mentally and physically ready for every event. I'll provide numerous tools to help you train smarter and I offer a structured, customized program to fit your specific needs.
4G TRAINING What is 4G? It's GUSTO + GUMPTION + GRUEL + GRACE. It's worked it's way into my coaching and training philosophy. Some days you need GUSTO: enjoyment or vigor in doing something; zest; or GUMPTION: spirited initiative, courage or common sense. You may have to face the GRUEL: an experience that's exhausting and punishing and give yourself GRACE: courteous goodwill, forgiveness and ease. It's likely that you'll face these in a race or in daily life. I design your plan around the 4G philosophy to help you succeed.
LET'S GET STARTED!
4G IS GUSTO :: GUMPTION :: GRUEL :: GRACE. It's what you'll face in every race.
USA TRIATHLON LEVEL II ENDURANCE COACH
I'm an everyday athlete who found triathlon in 2008. I have a background in running, but due in part to injuries and in part to a little boredom - I decided to try my first sprint tri. I was immediately hooked. I fell in love with the supportive atmosphere, the competition, the people, the bling, the gear, being outdoors, meeting goals and the stories that come out of it all! I did two sprints the next year, joined a local tri club the year after that, became a USA Triathlon coach in 2010 and step-by-step moved from sprint, to international distance to half ironman to ironman. In October of 2017, I completed my 50th triathlon and became at USAT Level II-Endurance triathlon coach.
I am trained in exercise physiology, triathlon specific training techniques and periodization and planning. In the past seven years I’ve coached 20+ athletes on my personal roster to multiple sprint and international distance races, 10 iron-distance races and 15 half-iron distance races. Seven of those athletes were newcomers to long-course and ultra-distance triathlon. In 2016, I coached my first triathlon camp for current athletes competing in Ironman NC 70.3 and 140.6. Since 2010, I’ve been a volunteer coach for the YDubTriClub and have coached 10-20 members to sprint and international distance finishes.
When I'm not training or coaching others, I teach SPINNING and Pilates for New Hanover Regional Medical Center's employee fit center. Plus, I teach land and water-based Pilates for breast cancer surivors at the YWCA of the Lower Cape Fear. I currently live in Wilmington, NC with my husband, Ace and our Boykin Spaniel, Sunny Day.