TOWER 26 Be Race Ready Podcast

Latest Episodes:

Episode #9: KICKING - helpful or harmful? what you NEED to know and do. May 18, 2016

Show notes

Episode #9 addresses kicking and whether or not it is a pro or a con for the triathlete. Gerry and Jim cover who should be kicking, how kicking should be practiced and performed, and why certain coaches may have different philosophies on the kick.

After the topic of the episode is covered the Workout of the Episode is given, the athlete questions are answered, and the topic for the next episode is revealed.

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at gerry@tower26.com. To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to www.TOWER26.com.

Follow Jim Lubinski on TWITTER @jimlubinski

Thanks to Tom Hiel for the Intro/Outro music.

#WOE(Workout of the Episode)- Adjust times/distances depending on ability level

Warm up 900 of (100 free/25 non free/25 kick) x 6 Warm up 12 X 75 (25 fly kick on your back/25 fly swim/25 free) @ 1:10 Main set 2 X 800 @ 2:00 rest (pace line: each person leads a 100. When leading you're going fast and sighting 2x/length. Draftees sit immediately on the feet, sighting 1x/length. Leader stops at end of 100 on right side of lane; 2nd person becomes new leader; former leader hops to the back becoming the 2nd draftee, rotate through all in pace line). 4 X 400 @ :60 rest Odd 400s ez pull with buoy and snorkel and paddles if desired. Even 400s same as 800 pace line but switch by 50. Gotta go FAST when leading. 12 X 100 @ 1:30 paceline. New leader each 100. Leader goes fast sighting 2x/25. Draftees tries being as comfortable as possible sighting 1x/25. Every 4th 100 is ez recovery.

Cool Down

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

Episode #8: TECHNIQUE - MUST HAVE equipment items to maximize improvement. May 05, 2016

Show notes

On Episode #8 Gerry and Jim address the equipment recommended that benefits the triathlete swimmer the most. With all of the different options out there, this episode nails down exactly what you need to help your swim and get the most out of your workouts. To find and purchase the equipment recommended go to www.TOWER26.com/programs

After Gerry and Jim discuss the equipment, the Workout of the Episode(#WOE) is given, athlete questions are answered, and the topic for the next episode is revealed.

To ask questions to be answered On-Air Tweet the show @Tower_26 or email gerry@tower26.com. For more information on TOWER 26 go to www.tower26.com.

Thanks to Tom Hiel for the Intro/Outro music

Episode #7: TECHNIQUE- What you NEED to know(Part 4) OVERSUBSCRIBED SWIM TEACHINGS- Early Vertical Forearm and Distance Per Stroke Apr 21, 2016

Show notes

On this episode Gerry and Jim continue the swim technique discussion by addressing common buzzwords heard often in swim education such as Early Vertical Forearm and distance per stroke. Through Gerry's years of coaching swimmers of all ability levels he has developed different view points on the often talked about subjects. Listen in to learn so you can be the best swimmer YOU can be.

After the main topic, the Workout of the Episode(#WOE) is given, athlete questions are answered, and the topic for the next episode is revealed.

To listen to the show, subscribe to the TOWER 26 news letter, read the TOWER 26 blog, and see what swimmers are saying about TOWER 26 go to www.tower26.com. To ask a question to be answered ON-AIR Tweet us @TOWER_26 or email us at gerry@tower26.com.

Thanks to Tom Hiel for the Intro/Outro music

Episode #6: TECHNIQUE - From foundation to fast: PROPULSION. Apr 06, 2016

Show notes

After recapping the first 2 phases of technique, Gerry and Jim address the third phase of the technique discussion by detailing propulsion and how it plays a role in your swim stroke.

After taking on propulsion, the Workout of the Episode is given, athlete questions are answered, and the topic for the next episode is revealed.

If you have questions to be answered On-Air, ask them at gerry@tower26.com or on Twitter @Tower_26. Go to www.TOWER26.com for blog articles, to listen to the show, to join the Tower 26 mailing list, and to see what Tower 26 swimmers are using for equipment.

Thanks to composer Tom Hiel for the intro/outro music

Episode #5: TECHNIQUE - Build this foundation layer second: ALIGNMENT. Mar 23, 2016

Show notes

Gerry and Jim start off the show by recapping the previous episode's material before moving on to the topic of this episode, alignment. Gerry has crafted a training protocol intended to solve the alignment issues many triathletes face which, in turn, effect their swim.

Go to www.obstri.com/tower26 to get the swim workouts and sign up for the Tower 26 Swim Subscription Plan

After the topic of the day, the Workout of the Episode is given, several athlete questions are answered, and the topic of the next show is revealed.

For questions and comments Tweet us @Tower_26. To join the Tower 26 mailing list, see the equipment Tower 26 swimmers use, and to listen to the podcast go to www.tower26.com

Thanks to Tom Hiel for the intro/outro music. Get more information on Tom here.

Episode #4: TECHNIQUE - Build the foundation first: TAUTNESS. Mar 10, 2016

Show notes

Gerry and Jim start the discussion on swim technique and what aspects of the swim stroke are most vital when dealing with a triathlete as a swimmer.

Through Gerry's years of coaching age group triathletes, as well as professional triathletes, he has come up with the most important elements a triathlete must focus on in order to get the most out of their triathlon swim.

Go to www.obstri.com/tower26 to get the swim workouts and sign up for the Tower 26 Swim Subscription Plan

This episode focuses on the first aspect, with the other two coming in the following episodes.

Following the discussion on technique the Workout of the Episode is given and several athlete questions are answered received via Twitter @Tower_26 or gerry@TOWER26.com.

For more information on TOWER 26, to join the Tower 26 mailing list, and to listen to the show go to www.TOWER26.com. Go to @Tower_26 or gerry@Tower26.com to ask a question to be answered On-Air

Thanks to Tom Hiel for the intro music heard on episode

Episode #3: 4 ESSENTIAL ingredients to become a better triathlon swimmer. No compromise. Feb 24, 2016

Show notes

In this episode Jim and Gerry revisit the topics covered last episode including framing swim workouts, foundational swims, and how to construct a quality swim session.

Moving onto this weeks topic, Gerry discusses the 4 essential ingredients necessary to become a better triathlon swimmer.

Go to www.obstri.com/tower26 to get the swim workouts and sign up for the Tower 26 Swim Subscription Plan

Following the topic of the day, athlete questions received via @Tower_26 on Twitter are answered.

Follow The TOWER 26-Be Race Ready Podcast on Twitter @TOWER_26 for further tips on topics discussed on the show, to ask questions which will be answered ON-AIR, and to be part of the TOWER 26 swim community.

To receive updates on future podcasts, join the TOWER 26 mailing list, and listen to present and past episodes visit www.TOWER26.com.

Episode #2: Workout Architecture - SUCCESSFUL workout design by elite coaches. Feb 11, 2016

Show notes

Coach Gerry and Jim start off recapping the previous episode speaking about the 5 stages to planning a successful season of triathlon swim training.

Go to www.obstri.com/tower26 to get the swim workouts and sign up for the Tower 26 Swim Subscription Plan

Following that, the two move on to the main topics for this episode: Framing a cycle of swim workouts, foundational swims(high value vs. low value), and how to construct a quality swim session. Also included is an example of a great sample workout for this time of the season.

To ask questions to be answered On-Air follow @Tower_26 on Twitter and be a part of the TOWER 26 mailing list by signing up at www.tower26.com.

Episode #1: Intro to triathlon swimming: 5 NECESSARY training phases for a successful yearly season. Jan 28, 2016

Show notes

Triathlon Swim Coach, Open Water Swim Expert, and Founder of TOWER 26 Swim Program Gerry Rodrigues together with Professional Triathlete, USAT Certified Coach, and NASM Certified Strength Coach Jim Lubinski introduce the show and the reasoning behind this new endeavor.

After a show introduction and personal introductions, the two go on to discuss the 5 stages vital to building a successful triathlon swim season.

For the Tower 26 Swim Subscription Plan go to www.obstri.com/tower26

Follow Triathlon Swimming with Tower 26 on Twitter @Tower_26 for further tips on topics discussed on the show, to ask questions which will be answered On-Air, and to be part of the Tower 26 triathlon swim community. By empowering yourself educationally, and executing the prescribed ingredients, your swim will become safer with less anxiety, and you should see a significant performance improvement.

To receive updates on future podcasts join the Tower 26 mailing list at: www.Tower26.com There you'll have access to blog posts on various triathlon swim topics.

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