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The C3 swimming program is tailored for all abilities. The swim program is divided in three groups:

  • Ironman
  • Advanced swimmers
  • Fitness swimmers

The Ironman program prepares you for Ironman Germany or France 2006. Focus will be on Freestyle and we will cover a distance between 2300 – 3200m, which depends on the individual skills in one hour. The advanced group focuses on multi strokes with approx. the same distances in one hour. The fitness swimmers will focus on positioning, "the catch", coordination of stroke-rotation and kick in freestyle and backstroke, distance approx. between 1800-2400m.

Why do I have a hard time to swim fast if I am so fit in running and biking?

Every Saturday or Sunday morning somewhere in Canada, Europe or else triathletes or fitness people come together on a pool deck to experience swimming. Some of them can ride 180km, run 42 km, when it comes to swimming they have a hard time to stay on the surface of the water. Their frustration is simple and widespread.

You bike regularly for some time and sooner or later you become a better biker.

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Here we are on a very sunny day mid of July and the water temperature is just right to do an open water swim without a wetsuit because you do not have one yet. All the swim training which you have done, tortures drills, swimming against the clock, super slow drills, etc. during the cold winter and the spring in a well heated and chlorinated swimming pool should now be applied. Hmm..!! 

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One thing is clear from the beginning when we enter the water: We sink no matter what. A swimmer spends a huge amount of energy to overcome water resistance. A world class swimmer is at best 9-10% efficient. That means, that 9 – 10% is applied for forward motion the rest 90-91% is required to overcome various forces of drag. In comparison, running has an efficiency of approx. 90%. 10% are losses such as, friction (road-shoes), wind, metabolism, etc. Cycling efficiency is approx. 85%.

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Salty water, Ocean

Ocean swim is different than lake or even pool swimming. The salty water has an advantage for every swimmer; the buoyancy. Salt water is approximately 3% denser than fresh water. If you are not familiar with surf swimming ask local people, the lifeguard would be the best, about the sea and its odds.Surf swimming is a sport in which the fastest pool swimmer not always wins. There are many reasons for this and we want to discuss some of them.  A relatively good pool swim technique is a necessity for surf swimming. But what is considered a perfect stroke in a pool is not necessarily a good stroke in ocean water. The surf interrupts the stroke technique due to the currents and turbulences, which is a natural product of the water. There are too many variables compared to a well-heated indoor pool.

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Take a close look at a tennis player or a baseball pitcher. The most work is done by hip rotation, but if we would rotate our hips with a constant speed nothing would happen at all.

Tennis player, baseball pitcher, swimmer, or in any other kind of sport we have to learn to accelerate at the right moment. For instant, the baseball pitcher will give the ball the last spin at the very end. There is no difference in swimming but the most difficult part in swimming is, seemingly we do not have a fixed reference point. A baseball pitcher for example stands on the ground. Our body is moving horizontally relatively to the water and water is an unstable environment, which makes swimming technically to a difficult sport to learn. In addition, our sensory system in our body is not prepared for this watery environment.

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Congratulation you have accomplished the first leg in triathlon, the swim. Now we are coming to the second part of the race, the transition # 1. Before we discuss the transition and how to do it, let me write a paragraph about the preparation and the etiquette of the transition.

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Now it is time to write about some drills for free style swimming. Do not be scared most drills are about balancing-positioning-and gliding. What we do is, we break down each individual movement into smaller units so we are able to concentrate on these and in combination with the next drill we add on another movement. In drill session we may go from focus core muscle to the extremities and or vice versa applying transition drills. If we go as we please, we might interrupt the learning chain as the brain switches from core focus to the extremities focus.Before we start, let me say something about kicking. 

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Things that makes you a better swimmer

  1. Three of the most important components of swimming are: technique, technique, technique.
  2. Learn to balance, align, and stabilize your body first. Everything else will become easier.
  3. Find the path of most resistance.
  4. Seek the path of least resistance.
  5. To become effortless requires great effort.
  6. The mind leads the body, control the water.
  7. Listen to the water; feel the water and swim quietly.
  8. Practice does not make perfect. Perfect practice makes perfect.
  9. Slice through the water, don't plow. Make your middle name "streamline".
  10. Don't think of pulling the water. Learn to anchor your hands, wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.
  11. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.
  12. Relax from the inside out.
  13. Swim smart, use your head, and keep your head still.

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