2. Swim Technique 1.Entry & set up 2.Follow through & pull 3.Finish

3. Entry & Set Up Fingertip to palm entry Arm extension

4. Follow Through & Pull Elbow up Straight arm/windmill Pull path “S” Motion?

5. Finish Range Recovery

6. Other Areas Head position Hips Kicking

7. Common Challenges & Corrections Scissor kicking Hip swinging Head lifting Balance & relaxation

8. Components of a Balanced Program Long continuous swim Variable pace work Group environments Technique & lessons Test sets

9. Components of Successful Open Water Fitness – limited cross over Ability to recover while swimming Sets up the bike & run Training program that simulates actual demands

10. Common Protocol Mistakes Interval distance too short Rest interval too long Improper pace selection Pace selection above ability

11. Getting Good Good teacher Patience & Persistence Lots of swimming Large time investment