Post by ajbaucco on Oct 2, 2012 20:31:43 GMT -5
Video Analysis, Development of Stroke Mechanics, Threshold Testing and more from a fellow Clevelander and professional triathlete, AJ Baucco.
Why choose to engage in focused off season swim training? The off season isn’t only a good time to sit on the couch and drink beer, it is also a good time to address your limiters and spend time focusing on one sport. For most triathletes, the swim leg is their primary limiter. Spending 6 -8 weeks on focused, drill based, swim training during the winter will set the athlete up for swim PRs all season. Why now? It is best to address these specific stroke limiters before you start putting in the swim mileage. Poor stroke mechanics, not lack of fitness, is the number one factor that contributes to slow open water swim times. It is important to spend the beginning of the off season developing the skills necessary to take your swimming to the next level.
Why chose one on one coaching with me? Simple… In less than 5 years, I went from barely being able to swim across a 25yd pool, to swimming at the professional level in triathlon. Receiving one on one coaching gave me a great sense of stroke mechanics and the opportunity to progress at a much faster rate. Good fitness is secondary to good mechanics, and if you want to get fast, you need to develop the proper stroke. In the last few years, I’ve trained with several world class swim coaches. I’ve received the tools to change my stroke and I’d like to pass that information to other new and established triathletes. Swimming fast is easy. It just takes the right knowledge and understanding.
**Scheduling is available anytime, any day, but on a first come, first serve basis**
Option 1 - Premier Package: Geared toward beginner triathletes or any triathlete looking to drastically improve their swim time. Program covers eight swim sessions (1 per week) lasting between 60 and 75 minutes. Plus two additional 15 minute video analysis meetings before the 2nd and 7th session.
What it includes: The Premier Package includes underwater video analysis, review of stroke mechanics (learning appropriate drills), threshold testing to develop swim zones, structured swim workouts, and secondary underwater video analysis at the end of the program. Emphasis will be on eliminating stroke limiters and increasing the swimmers threshold pace.
Sessions will be structured around the individual needs of the athlete. More drill work and stroke analysis will be used with newer swimmers, whereas more seasoned swimmers will have their sessions geared towards reducing stroke limiters and increasing their threshold pace. The following is a general outline to how the sessions will be structured.
Session 1: Initial underwater video analysis and basic instruction on stroke mechanics. Newer swimmers will receive instruction on interval swim workouts, and how to use the pace clock.
Session 2: Review of initial underwater video analysis (15 minutes prior to session) and learning the appropriate drills to reduce specific stroke limiters as seen in the underwater footage. Newer swimmers will receive instruction on appropriate swim tools that can aid in the reduction of these limiters. Workout #1
Session 3: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #2
Session 4: Workout #3 - Threshold testing (development of training zones and specific 100yd pacing)
Session 5: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #4
Session 6: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #5
Session 7: Secondary underwater video analysis. Workout #6
Session 8: Review of secondary underwater video analysis
(15minutes prior to workout). Address any existing stroke limiters and prescribe drill swimming to correct those limiters. Workout #7.
When: Start week of Oct 29th and end week of Dec 17th (Can be a little flexible with dates)
How much: $179.99 – covers 8 weeks of one on one coaching and detailed video analysis. Think you need more than 8 sessions? I am willing to do a maximum of 2 sessions per week for 8 weeks. This option will give the athlete much more focused coaching, and it will also allow for more emphasis on workouts. Cost will only be $269.99.
Where: No need to travel across town. For convenience, I will come to your pool. Note: This will have to be discussed with pool staff prior to 6 week program. If drop-in fee is required, athlete will be responsible. If athlete doesn’t have a pool membership, we can do sessions on the east side or west side. I am in the process of securing locations. Again, athlete may be required to pay drop-in fee.
Option 2 - Basic Package: Geared toward beginner triathletes or triathletes looking to drastically improve their swim times. Program covers six swim sessions (1 per week) lasting between 60 and 75 minutes. Plus two additional 15 minute video analysis meetings before the 2nd and 5th session.
What it includes: The Basic Package includes everything that the Premier Package includes with less emphasis on specific workouts. This package is geared toward very new triathletes who need to develop their stroke or established triathletes looking to refine their stroke with specific drill based swimming.
When: Start Week of Nov 5th and End Week of Dec 10th (Can be flexible with dates)
How much: $149.99 – covers 6 weeks of one on one coaching and detailed video analysis. Want a more focused coaching program over a smaller time period? I can also do 2 sessions per week for 6 weeks. This option can give the athlete the benefit of an 8 week program over a shorter time period. Cost will only be $239.99.
Where: No need to travel across town. For convenience, I will come to your pool. Note: This will have to be discussed with pool staff prior to 6 week program. If drop-in fees are required, athlete will be responsible. If athlete doesn’t have a pool membership, we can do sessions on the east side or west side. I am in the process of securing locations. Again, athlete may be required to pay drop-in fee.
Contact
AJ Baucco
440-667-6560
ajbaucco@gmail.com
www.facebook.com/profile.php?id=706499827
www.ajbaucco.com
Why choose to engage in focused off season swim training? The off season isn’t only a good time to sit on the couch and drink beer, it is also a good time to address your limiters and spend time focusing on one sport. For most triathletes, the swim leg is their primary limiter. Spending 6 -8 weeks on focused, drill based, swim training during the winter will set the athlete up for swim PRs all season. Why now? It is best to address these specific stroke limiters before you start putting in the swim mileage. Poor stroke mechanics, not lack of fitness, is the number one factor that contributes to slow open water swim times. It is important to spend the beginning of the off season developing the skills necessary to take your swimming to the next level.
Why chose one on one coaching with me? Simple… In less than 5 years, I went from barely being able to swim across a 25yd pool, to swimming at the professional level in triathlon. Receiving one on one coaching gave me a great sense of stroke mechanics and the opportunity to progress at a much faster rate. Good fitness is secondary to good mechanics, and if you want to get fast, you need to develop the proper stroke. In the last few years, I’ve trained with several world class swim coaches. I’ve received the tools to change my stroke and I’d like to pass that information to other new and established triathletes. Swimming fast is easy. It just takes the right knowledge and understanding.
**Scheduling is available anytime, any day, but on a first come, first serve basis**
Option 1 - Premier Package: Geared toward beginner triathletes or any triathlete looking to drastically improve their swim time. Program covers eight swim sessions (1 per week) lasting between 60 and 75 minutes. Plus two additional 15 minute video analysis meetings before the 2nd and 7th session.
What it includes: The Premier Package includes underwater video analysis, review of stroke mechanics (learning appropriate drills), threshold testing to develop swim zones, structured swim workouts, and secondary underwater video analysis at the end of the program. Emphasis will be on eliminating stroke limiters and increasing the swimmers threshold pace.
Sessions will be structured around the individual needs of the athlete. More drill work and stroke analysis will be used with newer swimmers, whereas more seasoned swimmers will have their sessions geared towards reducing stroke limiters and increasing their threshold pace. The following is a general outline to how the sessions will be structured.
Session 1: Initial underwater video analysis and basic instruction on stroke mechanics. Newer swimmers will receive instruction on interval swim workouts, and how to use the pace clock.
Session 2: Review of initial underwater video analysis (15 minutes prior to session) and learning the appropriate drills to reduce specific stroke limiters as seen in the underwater footage. Newer swimmers will receive instruction on appropriate swim tools that can aid in the reduction of these limiters. Workout #1
Session 3: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #2
Session 4: Workout #3 - Threshold testing (development of training zones and specific 100yd pacing)
Session 5: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #4
Session 6: Drill swimming to reduce specific stroke limiters as seen in the underwater footage. Workout #5
Session 7: Secondary underwater video analysis. Workout #6
Session 8: Review of secondary underwater video analysis
(15minutes prior to workout). Address any existing stroke limiters and prescribe drill swimming to correct those limiters. Workout #7.
When: Start week of Oct 29th and end week of Dec 17th (Can be a little flexible with dates)
How much: $179.99 – covers 8 weeks of one on one coaching and detailed video analysis. Think you need more than 8 sessions? I am willing to do a maximum of 2 sessions per week for 8 weeks. This option will give the athlete much more focused coaching, and it will also allow for more emphasis on workouts. Cost will only be $269.99.
Where: No need to travel across town. For convenience, I will come to your pool. Note: This will have to be discussed with pool staff prior to 6 week program. If drop-in fee is required, athlete will be responsible. If athlete doesn’t have a pool membership, we can do sessions on the east side or west side. I am in the process of securing locations. Again, athlete may be required to pay drop-in fee.
Option 2 - Basic Package: Geared toward beginner triathletes or triathletes looking to drastically improve their swim times. Program covers six swim sessions (1 per week) lasting between 60 and 75 minutes. Plus two additional 15 minute video analysis meetings before the 2nd and 5th session.
What it includes: The Basic Package includes everything that the Premier Package includes with less emphasis on specific workouts. This package is geared toward very new triathletes who need to develop their stroke or established triathletes looking to refine their stroke with specific drill based swimming.
When: Start Week of Nov 5th and End Week of Dec 10th (Can be flexible with dates)
How much: $149.99 – covers 6 weeks of one on one coaching and detailed video analysis. Want a more focused coaching program over a smaller time period? I can also do 2 sessions per week for 6 weeks. This option can give the athlete the benefit of an 8 week program over a shorter time period. Cost will only be $239.99.
Where: No need to travel across town. For convenience, I will come to your pool. Note: This will have to be discussed with pool staff prior to 6 week program. If drop-in fees are required, athlete will be responsible. If athlete doesn’t have a pool membership, we can do sessions on the east side or west side. I am in the process of securing locations. Again, athlete may be required to pay drop-in fee.
Contact
AJ Baucco
440-667-6560
ajbaucco@gmail.com
www.facebook.com/profile.php?id=706499827
www.ajbaucco.com