5 Parts to the Triathlon Swim Stroke by Coach Kristie

There are 5 parts to the triathlon swim stroke known as the front crawl and/or freestyle stroke. They are: Entry Reach Catch Pull Recovery Entry: The entry is the point where the hand enters the water in front of the shoulder.  Wrist should be relaxed, hand flat, fingertips facing down with the thumb slightly downward.  Think of your hand as a paddle. If you hold your arm up and relax your wrist, your hand will naturally fall into proper position.  Spread your fingers, your hand is now your paddle. Reach: Once the hand is in and under the water, the arm will extend out from the body.  Think of the fingertips putting a hole in the water that the hand, forearm, and elbow will follow through.  The head is kept still keeping the neck in line with the spine. Catch: Once the hand has reached forward as far as possible, the hand will grab a pocket of water thus calling it the “catch”.  The hand will catch the water as the wrist flexes (bends downward) slightly and the palm rotates outward. Both moves of the wrist and palm are small moves.  You don’t want to over exaggerate the moves thus losing the amount of water that can be caught. Pull: The “pull” part is what moves you forward through the water.  Pull back your arm toward your hip in a straight line.  The arm will move in an “S” shape in the water but in a straight line with the body due to the body’s rotation.  Keep the elbow higher than the wrist and pull the hand all the...

How to Make Yourself a Priority by Coach Heather

What does making yourself a priority mean? It is the hardest thing for us women to put ourselves first. We are nurturers…we care for others. We put others before ourselves and take care of everyone else. As a Trainer and Coach I see more women have the hardest time making time for themselves. They want someone to think for them so they don’t have to. Everyone’s life and lifestyle is different. Here are some tips for multitasking: 1. Foam roll as you watch TV with the family 2. Stretch after foam rolling while watching TV 3. Stretch while making dinner. 4. Schedule your appointment or set an appointment on your calendar to get up so you see it 5. Put your alarm far away from the bed. So you have to get up and shut it off. 6. Set an alarm for you to get up and go workout whether it’s before work, on your lunch or after work. 7. Keep an extra pair of clothing in your car or in your bag just in case you pack it in a hurry. 8. Ask your friends to hold you accountable or ask them to give you a call at the time you are able to workout. 9. Do something that makes you happy. Make sure it’s something that makes you smile especially when you’re done. Remember this is about you. 10. Find a place that meets your family needs. When you make yourself a priority you relieve stress whether it be mental, emotional, physical or all of these. You take care of you. If you want to be around...