The Benefits of Using an Endless Pool for Swim Lessons

An Endless Pool is the perfect environment for learning how to swim or improving technique.  Endless Pools are a “flume” in which an enclosed impeller creates a “current” of water through the middle of the pool.  The “current” allows coaches/swim instructors to teach clients how to swim, and how to swim faster, with an entirely different approach than is available at a traditional pool.
 
Swimming Against the Current is a perfect way to practice swimming technique while building endurance and strength.  This works really well to begin building up endurance and technique for longer swims at harder intensities.

Swim in Place the same way that a runner would run on a treadmill or cyclist on a trainer.  During a lesson the coach can be beside the swimmer giving immediate feedback on their stroke the entire time.

Endless Pool Bar that is mounted at the front of each jet, directly in the path of the current. The bar creates a stationary position in the pool that can be used at every level of a lesson, from beginning students with fears of the water to competitive stroke analysis sessions.

You will SEE yourself swim in the mirrors mounted on the bottom and horizontal positions.  Get INSTANT FEEDBACK when you watch yourself swim in the two mirrors located in the pool.
 
Video clips can be made during lessons.  Video recording of swimming is a very effective way for coaches to observe clients and make observations about stroke technique. The Endless Pool allows you to view yourself in one spot from the front view, side view and under water view. This is a very effective way to improve your stroke.
 
 



 

Triattic is now offering swim lessons and/or video analysis using an Endless Pool. To schedule an appointment or ask any questions please email info@triattic.com.

Glossary of Terms

Ever wonder what someone is talking about when they refer to, the volume of a week during a microscale peak period in an ATP? If that sentence seemed like another language, below are definitions to common terms used in the sport of triathlon.

 
  • Aerobic -
In the presence of oxygen; aerobic metabolism utilizes oxygen. Below the anaerobic-intensity level.
 
  • Anaerobic -
Literally, "without oxygen." Exercise that demands more oxygen than the heart and lungs can supply. the intensity of exercise performed above the lactate threshold.
 
  • Anaerobic-endurance-
The ability resulting from the combination of speed and endurance allowing the athlete to maintain a high speed for an extended period of time while anaerobic.
 
  • Annual Training Plan/ATP-
The purpose of an annual training plan is to develop a useful and dynamic guide for your training which will allow you to reach your fitness goals. The ATP includes: season goals, supporting objectives, annual training hours, races and events prioritized (A, B, C), training periods, weekly hours, weekly abilities to be emphasized.
 
  • Base Period-
The period during which the basic abilities of endurance, speed and force are emphasized.
 
  • BT/BreakThrough workout-
A workout intended to cause a significant, positive, adaptive response. These workouts can take 24+ hours to recover from. Take extra caution with these workouts.
 
  • Build Period-
The specific preparation mesocycle during which high-intensity training in the form of muscular-endurance, anaerobic-endurance and power are emphasized, force and speed are maintained.
 
  • Cadence-
Revolutions or cycles per minute of the swim stroke, pedal stroke or running stride.
 
  • Critical Power/CP-
The average power a cyclist can maintain for any given duration of time. Critical power can be used as a parameter for training intensity once a rider's CP zones are determined by completing CP field tests. CP zones are expressed as CP followed by the time duration in minutes. Typical CP durations are CP.2 (12-seconds), CP1 (one-minute), CP6, CP12, CP30, CP60, CP90, and CP180.
 
  • Cross Training-
Training for more than one sport during the same period of time.
 
  • Endurance-
The ability to persist, to resist fatigue.
 
  • Force-
The strength evident in a muscle or muscle group while exerting against a resistance.
 
  • Form Sprints-
Sprints meant for form not for absolute speed. Do these with a tail wind or slight downhill. Each sprint lasts about 15 seconds with five-minute recoveries. heart rate is not an accurate gauge. Stand for 10 seconds smooth on the pedals building leg strength followed by 5 seconds seated maintaining a high cadence.
 
  • Frequency-
The number of times per week that one trains.
 
  • Heart Rate Training Zones-
The Heart rate training zones used on TrainingPeaks.com are based on the athlete's lactate threshold heart rate (LTHR). Once the LTHR is determined the five zones can be created by using the "HR & Power Zones" page calculator found under the Home page. Here is a short description of each zone:
 
1-Recovery
2-Extensive endurance
3-Intensive endurance/muscular endurance
4-Sub-threshold
5a-Super-threshold
5b-Anaerobic endurance
5c-Power
 
  • Hoods-
On drop handelbars, the covers of the brake handles.
 
  • Intensity-
The qualitative element of training referring to effort, velocity, maximum strength and power.
 
  • Interval training-
A system of high-intensity work marked by short, but regularly repeated periods of hard exercise interspersed with periods of recovery.
 
  • Isolated Leg Training (ILT)-
Pedaling with one leg to improve technique.
 
  • Lactate threshold (LT)-
The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels. Also known as anaerobic threshold.
 
  • Lactate-
Formed when lactic acid from the muscles enters the blood stream.
 
  • Lactic Acid-
A by-product of the lactic acid system resulting from the incomplete breakdown of glucose (sugar) in the production of energy.
 
  • Macronutrient-
The large category of food, which can be broken down into carbohydrates, fat, protein, and fiber.
 
  • Mash-
To push a big gear.
 
  • Mesocycle-
A period of training generally two to six weeks long.
 
  • Microcycle-
A period of training of approximately one week.
 
  • Overreaching-
Training above the work load that would produce overtraining if continued long enough.
 
  • Overtraining-
Extreme fatigue, both physical and mental, caused by extensively training at a work load higher than that to which the body can readily adapt.
 
  • Peak Period-
The mesocycle during which volume of training is reduced and intensity is proportionally increased allowing the athlete to reach high levels of fitness.
 
  • Periodization-
The process of structuring training into periods (Preparation, Base, Build, Race and Transition).
 
  • Power-
The ability resulting from force and speed.
 
  • Power Endurance/ PE-
The purpose of this strength phase is to develop the capacity to quickly recruit most of the fibers for a movement, and to sustain their use at a high power output.
 
  • Preparation (Prep) Period-
The mesocycle during which the athlete begins to train for the oncoming season; usually marked by the use of cross-training and low loads.
 
  • Race Period-
The mesocycle during which the work load is greatly decreased allowing the athlete to compete in high-priority races.
 
  • Rating of Perceived Exertion (RPE)-
A subjective assessment of how hard one is working.
 
  • Recovery Interval (RI)-
The relief period between work intervals within an interval workout.
 
  • Recovery-
A period of training when rest is emphasized.
 
  • Repetition Maximum (RM)-
The maximum load that a muscle group can lift in one attempt. Also called "one-repetition maximum" (1RM).
 
  • Repetition-
The number of times a task, such as a work interval or lifting of a weight, is repeated.
 
  • Set-
A group of repetitions.
 
  • Specificity, principle of-
The theory that training must stress the systems critical for optimal performance in order to achieve the desired training adaptations.
 
  • Speed-
Within the context of this site, the ability to move the body in ways that produce optimum performance. For example, the ability to turn the cranks quickly on the bike.
 
  • Strides-
Counting your strides to ensure a certain stride count during a speed/skill development workout is quite common to develop better running posture and economy. A workout may say to count your strides (right or left foot) for a count of 20 seconds and have a goal of 30 strides within the 20 seconds.
 
  • Swim Pace Zones-
Monitoring swim heart rate is not simple. Counting beats at the end of a set is not very helpful either since the heart rate drops so fast in fit swimmers. Studies have also shown this to be a very inaccurate gauge of effort. The best way to gauge effort in swimming is by pace. Record swim pace zones based on a 1000m/y time trial.
 
  • Tapering-
A reduction in training volume prior to a major competition.
 
  • Tops-
The portion of the handelbar closest to the stem.
 
  • Training Zone-
A level of intensity based on a percentage of some measure, such as heart rate or power, of the individual's capacity for work.
 
  • Transition Period-
The mesocycle during which the work load and structure of training are greatly reduced allowing physical and psychological recovery from training and racing.
 
  • Ventilatory Threshold (VT)-
The point during increasing exertion at which breathing first becomes labored. Closely corresponds with lactate threshold.
 
  • VO2max-
The capacity for oxygen consumption by the body during maximal exertion, also known as aerobic capacity and maximal oxygen consumption. Usually expressed as liters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
 
  • Volume-
A quantitative element of training, such as miles or hours of training within a given time. The combination of duration and frequency.
 
  • Warm up (WU)-
The period of gradually increasing intensity of exercise at the start of a training session.
 
  • Workload-
Measured stress applied in training through the combination of frequency, intensity, and duration.

Chattahoochee Olympic Distance Challenge

Triattic is less than one week away from heading up to Columbus, GA for the Chattahoochee Challenge. This is a tune up race and tester to see were everyone is at before the big day at Augusta Ironman 70.3 on September 29, 2013.



The swim course has been modified because of significant amount of rainfall over this summer has increased the depth and velocity of the Chattahoochee River. The Chattahoochee Challenge Olympic swim course has been changed into a 2-loop course. Athletes will swim 500m down stream, run/jog/walk back to the start and repeat the same course for a total of a 1000m swim.

Best of luck to Triattic and all the other races out there on Saturday!