Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test.

Topics:

• Does op 20 swimming list hold up?
• Swimming and focus on the details
• Obsession over aero and watts but not swimming
• 90 Day Challenge
• Picking up swimming later in life
• Correct form + muscular endurance
• End of Ironman running form
• Uncomfortable doing hard swims?
• Efficient form for return of energy investment
• Day One - Pick one day for technique (AR)
• Day two - Focus on top speed and turnover
• Day Three - Longer swim for muscular endurance
• How to breathe
• Why to breathe every stroke
• Breath 2-4
• Bilateral breathing??
• Build a strong side
• Body position
• Head is number one
• Forehead down
• Body Control
• Head raises - body sinks
• A body drill with paddles
• Outside cues to get a better feel for the water
• Video from the front cue
• Splayed out?
• Hips way too open
• Hip control
• Steering wheels in swimming
• The Light Switch Test

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today, we start by looking at the way Indiana built a program that seemingly came out of nowhere to win the National Title. It wasn't an accident and you can build yourself in the same way. And that process starts now. We'll look at micro gains and goals and how they stack up over time. We look at long term consistency vs. short term bursts and why the former is always better. We talk about just "knowing" when you're getting better vs. depending on numbers. We look at aiming low and getting things done vs. always wanting to see improvement. Improvement happens and small habits lead to big routines. Lower expectations and get to the work.

Topics:

• Inverted world - Indiana is the National Football Champion
• One play at a time
• A disciplined process
• Who makes the fewest mistakes?
• The next thing is the most important thing
• Have a short memory
• Being grounded
• The process starts now, one day at a time
• Imagine yourself as a program
• 6 months vs. 6 weeks
• Snowball rolling down a hill
• Struggles with long rides?
• Weave in longer rides now
• Find something to work on and commit to
• What is your focus right now??
• Small habits lead to big routines
• Gains by accident
• Micro goals
• It just felt better this week
• Lowering expectations
• When you just know without the numbers
• Lay off the throttle
• Yo-yo back and forth
• Aim low
• Most frequently skipped workouts
• Next cast - Swimming

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Let's just stop for a minute and think about the endless choices we have and how they can overwhelm us. Ever get that feeling like you need to get in shape before you go to the gym? We talk about the rabbit hole of hacks and how it can lead to action paralysis. We talk about how to structure your mind for the right "why." We look at why getting one percent better each day is a great strategy, but why it's so tough to stick with. Training should be about much more than a time goal, it should be driven by what is truly meaningful to you and it's well worth sitting in silence and really figuring out.

Topics:

• Getting fit before going to the gym
• Can you ever be fit enough?
• Intellectual experts vs. practitioners
• What's the hack?
• Action paralysis
• Endless podcasts, influencers, newsletters
• Drink from a garden hose vs. a fire hose
• We always want more
• When we feel like it's not enough
• Trying too hard
• The weight of the world
• The integrity of a workout
• Do we need more?
• We all need a bit of a buffer
• Being swept up in the moment
• One percent better each day but not seeing it
• Weight loss and patience
• Inability to set realistic goals
• What is meaningful to you?
• You have to have more than a time goal
• Swinging for the fence all the time
• Building habits that turn into routine
• Pick out the right lot and build slowly

mike@c26triathlon.com

robbie@c26triathlon.com