Swim, Swim | Bike | Run
6 years, 8 months AGO

Power Paddlin’

February 10, 2009 05:49PM EST
Power Paddlin’

No better time like the present right?  Sort of.  The off-season (or less racing season) is a great time to build up the engine, make your body stronger.  By building your strength you decrease the risk of injury, add a little power to your body, and help work muscles that tend to be neglected with tri-specific training.

Break out the swim paddles!  This time of year is the perfect time to increase your shoulder strength, work on that “feel” for the water, and improve your swim technique.  If you are new to paddles increase your distance and time with them slowly, as they can cause injury to new users.  Also have a knowledgeable swimmer help you pick paddles that will work for you.  Once you have the savvy of using paddles enjoy your new found strength and feel for the water.

My favorite pull set:

  • 20x 50 pull (use a send off that gets you into a rhythm, allowing only 5 seconds rest)
  • 500 pull build:  start slow as you “feel the water” and work on your reach/pull/rotation, within the 500 slowly increase your speed so you are in a “quick” rhythm by the final 100.  The last 100 should feel strong, powerful, but controlled.



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A Florida surfer girl, college graduate, and a heart to travel lead Bree to the middle of the Pacific Ocean. The Big Island Hawaii became her new home. There she would trade in her surf board for a bike and some running shoes and dive head first into triathlon…big goal…the Hawaii Ironman! In her 3rd full season of sport Bree competed in her first Ironman. With the support of her family, community, and her super coach Paul Regensburg, Bree not only finished her first Ironman she set the 25-29 age group record in 9:47 and broke Kate Major’s overall amateur record set in 2002! In her rookie season as a pro she earned podium finishes in both Ironman (2nd IM Japan) and 70.3 ( 3rd St. Croix) events. She also claimed her 2009 Pro Kona slot with a 4th place finish at Ironman Florida. With a huge desire to become the best triathlete she can be, Bree’s future in triathlon continues to looks bright!


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