Tulsa Area Triathletes & Coach-Janet
Beginner CAMP! Intermediate CAMP! Breaking Boundaries Camp!
2. Mastering the Mile (MTM): Monday nights – For intermediate swimmers who want to become faster and more efficient in the water. The workouts are tailored to the participants. For those looking to do a fast Sprint, Olympic or Half Iron Man distance. Requirements: Able to Swim a 500 continuously.
3. Breaking Boundaries for the Mile (BB): Monday nights – For experienced swimmers. Requirements: Able to average an aprox. 2:10 per 100 pace, or an 11 minute or better 500 Meter swim. If I feel your stroke technique needs more help I will ask you to move to the MTM class where more instruction will be given.
LTS & MTM classes include: One Video of your stroke with detailed e-mail of what to work on, drill instruction, dry land exercises, and pacing and mental prep. for race day. Also includes workouts to do between classes and personalized swim notes.
BB Classes include – Video of your stroke with notes. I plan to swim with this class on most nights. Posted workout with instruction included, but the coach will be in the pool.
Where: ORU Aerobics Center 50 meter indoor pool.
When: Monday nights – Learn to Swim – 5:40 to 6:30PM,
Date: Camps will start January 12h for 10 weeks. Each class size is limited to aprox. 12. Sign up early!
LTS & MTM Cost: $150 + TAT Membership
TO SIGN UP or if you have questions e-mail me at firstname.lastname@example.org,
Janet@Coach-Janet.com Build Your Swim
To sign up for swim camps.
1. Get on the roster – e-mail me your name and a good e-mail address, and what class you are signing up for. LTS, MTM, or BB
2. I will e-mail you a waiver and heath questionnaire to fill out. Some classes have questionnaires.
3. Bring copy of TAT card or card itself, filled out forms mentioned in #2, and cash, check or money order for $140 to first night of class. January 13th.
Continue to read posts below for what to bring and what to wear, directions etc.
To the POOL!
Some of my open water times…
Video Analysis and Session $80. Includes 1 hour coached session, u-tube video and detailed e-mail on what to work on. Get instruction on drills to correct swim stroke and pointers to develop into a efficient strong swimmer.
Private Sessions are $50 per hour.
Packages of 3 hours for $140 due at first class.
Shared two person hours only $60. You arrange the sharing. Good for couples, co-workers, family and friends.
Personalized workouts $5 each. Keep your progress and development going between sessions, with personalized swim workouts.
Most of my classes and lessons are at ORU pool 50 meter indoor facility.
TAT Coach-Janet Ready for Spring Camp
Most of you might know that this pool hardly ever closes. It is not along an exterior wall and is on the 1st floor of a two story building.
To get the most out of the camp you need to swim at LEAST 2 other times per week. The classes will last about an hour. Beginners starting out will not be swimming for the entire hour.
I will be videoing your swim stroke in the first few weeks. Links to your videos will sent to you with a link to a private U-tube account.
No small cut speedos for the guys and only one piece suits for the girls (ORU rules).
Check your goggles that they are good to go, ear plugs, nose clips (for drill work). You will need a towel and girls usually like to wear a swim cap, showers are available in locker rooms.
Remember to bring your TAT membership card on the first night.
By the 4th night of class please pick up and bring to class a 6′ of longer stretch band or elastic tubing to do out of water exercises
Beginner class by the 4th class or so, needs to have a way to time yourself. You can use the pace clock or a watch you can easily see.
Mastering the mile Campers need to have a way to time your self that is easy to use and see at the first class.
Thank you for the swim lessons. I feel much more capable in the water now. My Tri Tulsa swim time was much improved over last year! (38 minutes to 28:30s) I am sure some of it was wet suit and calm water, but I did remember the form work you taught us and was able to apply it. I have Redman in a couple of weeks and don’t fear my swim time will take me too far out of contention. I plan to continue through the Winter and be even faster for next season!
[Cyndee broke a bone in her foot]
I used so many of the skills you taught in the swim clinic. A couple of things I was particularly grateful I learned about were treading water and sighting. I was surprised when I learned it was an “in the water” start, but so glad that we had practiced treading water in class. The outbound portion of the swim was into the sun and I couldn’t see buoys for anything. That’s where the landscape helped me. I found a pointy tree along the ridge ahead and it was a perfect way to guide me in the water. There was so much more of your advice that I thought about as I swam (including enjoying the scenery), but mostly I had warm thoughts of you and how happy I am that you are so willing to share your skills with us novice swimmers!
When I signed up for your class, my stated goal was to do Tri Tulsa. Even though that didn’t work out, your training brought me to a more confident place with open water swimming. A classic case of getting what I needed rather than what I wanted; and really so much more meaningful and enduring!
Thank you, thank you, thank you!!
We have a few spots left in each time slot. Please e-mail me at Janet@coach-janet.com to get your name on the roster for a class. Let me know what time works best for you. Feel free to stay and check out the Tri Tulsa coarse. Bring out the coarse maps and ride or run. Not to often is the coarse in your own back yard!
These classes are Saturday morning, August 27th. New to Open water – 8AM, Veteran Swimmer 9AM, and New to Open Water 10AM. If these classes over flow I will also do a 11AM class. Fee is $10 and includes park entry and snack for after the class.
All classes are 15 to 20 minutes of instruction followed by 20+ minutes of swimming. Newbies will stay close to shore and have the option of using a float to get comfortable. I will also have a few swim buoys out in the cove.
NOTE: Please bring bright colored swim cap and ALSO>>> The lake is not crystal clear – it may stain light colored clothing. I usually keep an old swim suit set aside for lake swimming or wear dark colors.
I am offering open water classes this weekend.
1. New to open water – limit 6 People per class
Please reserve a spot. Class size is limited so just don’t just show up.
Schedule for Saturday:
Thanks hope to see you at the lake this weekend… : )
I had a client tell me about how his races have changed since becoming a better swimmer. All the good things about controlling pace and being efficient, well trained and ready… Well all that was good. The bad thing was it became much harder to find the bike in T2.
After the Redman Aquabike swim I have decided to get a pocket added to my wetsuit to carry business cards. On my second lap of the Redman Aquabike swim I noticed several, maybe 25 or more people standing (not swimming) in the shallow water side of the swim course. That’s right – standing up during the swim.
I can’t imagine getting in to swim a mile or more in a lake and truly not being able to. What a scary and unsettling way to start a race.
Please get with your local tri club or fitness center and find a coach to help you learn to swim. It’s a life long skill that could save your life, besides the fact it will make your triathlons way more fun. Also teach your children to swim. I’m so glad my Mother got me in lessons at 5 years old. I spent most my youth at the local pool playing. I raced in High School for the small local team and several years later raced again in a masters program in St. Louis.
I’ve have great success with beginning swimmers in just 3 to 5 lessons. Sometimes even one session gives someone a breakthrough. My first goal is to get them efficiently swimming and then to control the pace, find and complete their goal distance at a comfortable pace. From there we work on more technique and swim strength, endurance and speed. Good swimmers are built in my opinion.
Get in the water!