DRILLS FOR SKILLS 

Deciding that drills are needed over punishing yourself in a swim session with a grueling workout is not that hard when you decide to pay attention to hydrodynamics and resistance.

Fighting the gorrilla is hard enough, you dont stop when you want to, you stop when the gorilla decides your dead!! what I mean by this is… drills are swam everyday by the bet of the best in the world, why would you not want it to be a part of your warm up and cool down for each and every training session?

For the time crunched athlete, drills are still your number one chance to lower the effort levels or levels or exertion during the triathlon swim portion, while trying to save energy for the bike and run legs of the tri.

Don’t get me wrong, there is a point of no return on drills for swimmers and there is a point when certain athletes will always be high volume swimmers. however here is my Question to you, ” do you think about every stroke you take’?? give me an honest    answer of yes and there is no need to continue to read this post. however if like most of us, the pure bred water fish or the amateur extortionist a simple rule to engage the brain will lead to huge swim time deductions.

 Now before I go any further with this I have some rules for triathlete swimmers 

1. swim cadence or stroke rates — triathletes need the ability to be able switch / match /alter their individual strokes to suit races, race types and conditions.

2. Hips and shoulders must move together – hips are the driving force of the stroke- just because your moving your shoulders doesnt mean your hips are following

3. bilateral breathing in training– I don’t care what you do in races. do what comes natural.

4. A neutral head position – keep working on rotation drills, please do not neglect your kicking drills

5. Get the sequence right when choosing your drills and remember technique over speed with these, the speed will come eventually

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gotri traning info

What training sessions can I join to help me complete a triathlon or win a triathlon ?

GoTri is a family of clubs and training groups on hand to help you achieve your own goals in 2013 and beyond

• to join the shannon Masters swimming Club please email  shannonmasters@hotmail.com
• to join club rothaiochta please email clubrothaiochta@hotmail.com

We will be announcing some exciting new coaches to our coaching staff in the coming weeks but if you are looking for a training plan please get intouch with info@gotri.ie and we will build you a specific training plan to suit your daily needs to help you reach your personal ambitions. Be your personal best

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The GoTri family is an all inclusive family of sporting hereos. Not everyone can win a race but everyone can help someone win a race….. being a friend or a training partner or offering a simple word of encourage is what GoTri is all about.

The Lads and Lassies of the Shannon Masters Swim club and The GoTri Monday Murder session at the ULAC too to the waters of Loughderg over the weekend to swim in the I3swim.ie challenge. Some of the gang took on the half mile,mile or 5k challenge.

Every single one of them achieved somthing amazing. The reports coming in via text message and Facebook made for intersesting sunday reading which followed with an emotional smile.

Well done to all check out www.i3.ie for a full report and results.

STL sent on for a quick update from two of the Monday Murder Survival crew Olivia and Liz

See below for some insights

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In a season of discovering for the young hound Stephen Rooney, he is beginning to become a regular to the poduim in triathlon races here in Ireland. The 16 year Ennis Tri athlete is starting to show is his future hand at being a great swimmer and a super strong runner.

Castleconnel Worlds End Triathlon was in in glorious sunshine and supported the growing efforts of the local rowing club who are tring to fund their own training programs.

The local race attracted a huge contingent of our Monday night Murder crew, who all did amazingly well. Reports came in from all on the sides lines that the GoTri team support on the day was amazing to see. Always remember that without the team support training is not the same, we support, we push, we win both physically and mentally.

Aaron O Brien took out a comanding performance, leading the swim with Stephen the two boys on the Irish Junior squad showed their first card in the race. Aaron in great biking form of late left Rooney who faded to 7th place. While the White african Colm Turner made up huge ground during the bike leg racing into second place.

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Rory Sexton is heading to sweeden with the Irish Surf  Life Saving squad this weekend for the pool and sea competition.

The fermoy Blackwater Tri club athlete on the GoTri team has been having a great season with a number of poduims and strong showings on all the National squad days and celebrates his great leaving cert results with this international call up.

From all the Team here in GoTri… go try, fly the flag high and race fast.