Speaker 0:
If we can nail those three things down and I can present that in the most simplistic way I think we can get almost everybody to swim relatively fast.
Speaker 1:
That threat from so episode three.
Speaker 1:
Welcome back to that the draft so and another interview said rex day I am setting to Gerald three guess who is one of the foremost traf lan swim coach is out there one quick word before going into the episode I just want to thank you so very much for all the positive feedback that has been coming in over the last few days thank you thank you thank you I really appreciate it keep sending your feedback to me on my email Michael it’s scientific traveling that’s com or my Twitter or Facebook page wherever you want to I’m side try that’s on Twitter and you’ll find all the links on the episode so thank you again to those that have been in touch so I really appreciate that and do you keep sending me your feedback and also requests for how to improve this podcast going forward I always aim to improve and make this the best podcast that it can be not what you learn in today’s episode is how to swim faster as the traffic lights and Jerry Rodriguez who I entry you has a fantastic way of simplifying swimming and really explaining it in a way that you really able to understand what to do without over complicating things and being overwhelmed by the information so this is one that you definitely definitely will find valuable so a little background about Jerry before we dive into dean to you Jerry is the founder of tower twenty six which is traffic swimming program in LA and it attracts hundreds of traffic leads and open water swimmers to eats pool program and open water swim sessions that run in L. A. and Jerry himself face coaching both age of traffic it’s of course through those programs but also many probe traf leads in terms of their swimming these are traffic’s like Jesse Thomas holy Lawrence who won that seventy point free world championships in two thousand sixteen I think he’s had.
Speaker 1:
Lionel Sanders and his program and he also has celebrity people like Jenson button and Gordon ram say Jenson button of course is a famous Formula One driver and Gordon ram say you know the path to one he’s wrestle out so that’s pretty cool and Jerry has definitely earned his reputation and earn the rights to coach does high level athletes and he also is the host of the tower twenty six be race for a podcast which is definitely one of my very favorite podcasts and it’s super useful especially if you go back to the beginning of does Paul gets to listen to the first few episodes where Jerry and his co host team in a very structured way go into much more detail about the topic we are talking about in my interview with Jerry today so I do encourage you to listen to those episodes and with that said I don’t want to make you wait the longer I’m sure you’re dying to hear what Jerry has to say and learn how it can help you become a better swimmer so let’s go ahead and listen to Jerry.
Speaker 0:
You know Michael up tried to take swimming that I think can be has been in the past many times made into a complicated topic and for folks to the new to the sport if you don’t have a significance one background or collegiate swim background or some relatively advanced sewing background I think the reading material it’s available and looking at videos on YouTube and so on could be overwhelming and because there’s an abundance of information that’s available to the listener or to the viewer so what I tried to do over thirty three years of doing this is to find some key elements and in this case these were what I think to be the three key elements and distillate down to very simplistic terms so we can sort of get these big buckets main silos that we can create an image in the athlete’s mind if I can nail down these three things body shot that’s just really structural presence alignment of the frame which is holding the frame in a straight line had chest belly button Elvis knees ankles that straight line and then how to go about generated propulsion which will give us.
Speaker 0:
Philosophy right if we can nail those three things down and I can present that in the most simplistic way I think we can get almost everybody to swim relatively fast and relatively fast as we have a fairly wide margin of error contrast long from the perspective of we’re not going to let the games and swimming all right and the best Wimmer is at the Olympic oil leak level will swim in Iron Man course close to forty minutes but the fastest swim times and are manifold eight minutes we got a twenty percent variance that we can play with either and technical even trading port of call so let’s find ways we don’t have to be perfect we just have to be darn good enough with some major major anchors and placed on those are the three that I think if we just focused on those I’m not get caught up in a whole bunch of pebbles and sand we could have a significant amount of success again this is based on the average person having two or three maybe four hours a week to dedicate to swimming track once a week.
Speaker 1:
Okay thank you that was a very good answer so how then would you go about improving shortness alignment and the propulsion.
Speaker 0:
We go about Michael starting with taught miss because that’s the frame of the body that’s the posture itself and no matter how much propulsion you put on to a boat if that boat was very very soft and with poor structural integrity it’s not gonna go very fast so we got to start with body body talk this and that’s how we hold our body in the water by the way which I think is rather difficult to do because we’re used to holding our bodies on land on once we go into the water the body is subsidized quite a bit of a weight is displaced so we have the sense of weightlessness almost when were in the water on the the ability to feel what your body is doing to manage you know the proprioception movements what is the body feeling how do I talk to the muscles to get them to do what I want to do now that my body weight is somewhat suspended we’re almost in a in a little bit of a wait list.
Speaker 0:
And that requires a lot of practice in patients so we do a fair amount of vertical kicking we do a fair amount of just regular kicking on a kick board with your face down so you’re not the back your head any but on your heels touching the surface of things on the land by the way that we do where we’d have the athletes stand at their arms at their sides and we just happen on the on the right shoulder sort of push the right shoulder to ones that the left make them resisted push the the left shoulder press them at the center of your chest backwoods press them up in between your shoulder blades forward and try to get them to resist and what they’re really trying to do is hold their their frame in place right we would do the same thing at the hips the right on the left hip I’m trying to get the the athlete to just maintain a good farm posture on land so now they get an awareness on on land what we’re trying to do trying to hold out bodies thirty I’m glad let’s go in the water and try to do the same thing so we’re trying to really just create this pretty significant body awareness in the water which is challenging because we spend our time on land so that would be the tightness you know talking this foundational piece that’s number one that’s we have to start because without that taught frame doesn’t matter how great your alignment is or how much propulsion you have used a lot.
Speaker 1:
And on that note I remember you making a very good analogy on one of your podcast episodes about told this and how it can be it’s an island just to a piece of spaghetti before boiling it’s an after boiling it’s on and what you want to do to improve your told has is to mimic the before boiling state and as opposed to the after boiling state and I at least found that to be a very good analogy.
Speaker 0:
Yes I am and I think the point I tried to make their was before we boiled it we could put the spaghetti on on your desktop your table top and just tap the back of it a little also the slide across the table but after we boiled it now granted it has absorbed water but it’s lost its integrity right structural integrity to get top that it’s not gonna go anywhere and that’s just a a very simplistic way of thinking.
Speaker 0:
Your body is very Lucy goosey and on wobbly almost and water it’s not gonna go very fast.
Speaker 1:
Exactly so let’s move on then to alignments.
Speaker 0:
So once we get into alignment of what I mean by wind at all how I try to define that and create a visual for the for the athlete is consider it if we can get a house fine to continue up through our neck through our head and came out of the top of my head okay if you could sort of hang yourself from your spine and then your spine continued down through your your pelvis area through the million names three your ankles and anchor yourself into the ground you now have this long straight line from your ankles to your knees your pelvic area belly button area sternum you know all the way up to the top of your body okay that’s a dead straight line we want to be about how the body in that position to start with and then when we swim Michael we have some very key boundaries and I know this almost sounds good cond some people consumption Lanier but we need to create a visual on a visual representation of what we’re trying to cheat while swimming with your right hand let’s say we would want the right hand just the hand the finger tips to the wrist just the hand a long while swimming while it is entering the water and being utilized to present some force beneath the surface that pattern that it’s going to track through we would want that pattern to stay in a certain geographical territory let’s say I’m not territory would be between the center line of your body and your shoulder line so we had a line like like this fine line that came all the way up the truck through the top of your head and extended another two or three feet above your your head that straight line above and we took a line we drop your shoulder the tip of your right shoulder read your straight line off the tip your right shoulder straight up now we’ve got this defined.
Speaker 0:
Area territory where we can play soccer hand at the entry and then we can start executing the power faced a lack of a very simplistic way of saying it on the water with a hand house to stay within that those guidelines the center of the body on the right shoulder the right hand and it can’t go outside of the right shoulder line and they can’t cross over the center line towards the left side it’s got to stay within a very bright defined territory through the entire on stroke from the time it enters the water to the time it exits the water and then the same thing to the left hand so we can accomplish these on the left hand suits with the center line on the left shoulder line if we can accomplish this with both hands while keeping the body completely straight ed sternum belly button hips knees and ankles we now created some really define guidelines and therefore we nail down one very important application and that is special volume because the larger the object on the wider it is an and mark wriggles around it takes up more spacial volume and we want to reduce spacial volume or would reduce travel reduce friction when we’re swimming so my land we don’t want to write out bikes with the elbows out in big baggy shorts on and in an erect position right we were hunched over and elbows Iran and heads down and we have on sleek fitting clothes that so we can be aerodynamic well in the water we need to be hydrodynamics so we need to create some real specific guidelines for that to occur so we can minimize the forces of armed resistance upon us so rather simplistic but simple things cannot become difficult to do at times.
Speaker 1:
Sure can so what about this swim practice or or drill practice for alignment do you have any specific ways that you practice alignments.
Speaker 0:
Well we use some equipment items that helps the body get into the positions that’s needed so we use an ankle strap it’s a particular strap it has bell chronicles the ankles together I don’t exactly like using it to bicycle tires we use those for awhile but we’ve learned how to stretch those who him for kicking so I won’t be ankles locked in place of the together will cripple Billy on and then we’ll were snorkel and so that way the head does not the movie stay stationary eyes looking straight down Japan always pointing down at the bottom of the pool your hips are are in place you’re you’re in a size you’re a doctor squeezing pull together so keep your legs straight and then got an ankle strap keep your actors together then you point your toes to take out any bending your knees and now we’ve got this that straight five you know that that’s fine line I talked about that came up the topic and went all the way down to your ankles that’s the dead straight spine mine and then we can execute the arm Colin because we have snorkel on we can actually then track on hand movement the time it entered the water we can look forward to look at okay there’s my hand it’s between those two boundaries that we talked about the center line on the right shoulder line it’s the right.
Speaker 1:
And in this case.
Speaker 0:
We contracted with eyeballs and just look at the pattern of the hand movement on the water follow it through and make sure that it’s staying in those territories once we do that we’re practicing pretty darn good alignment it’s not very complicated.
Speaker 1:
And would I be correct in saying that when you do that seal so really practice talking a since you really have to engage your core muscles to prevent your legs from sinking when you were when you use that ankle strap.
Speaker 0:
You’re absolutely right and it does to some extent the problem with some people have found is that because it’s a brewery and ending on the composition of the brewery some folks can tend to disengage a bit there court because the boutique.
Speaker 0:
We’ll tend to float up their hips for so what we do over time is with the blues that we use we add water to the it’s a particular glee that has hollow chambers and we start adding water to the blue suit start weighing them down a bit then they really have to engage the core and then at times we take.
Speaker 0:
And we just leave the ankle straps on only with the snorkel so you really have to Korean gauge but to your point yes.
Speaker 1:
Yeah.
Speaker 1:
All rights and then finally propose some how can we improve our propulsion is swimming.
Speaker 0:
You know me to Michael propulsion can be a rather complicated topic and we can go listen to many many experts in the swimming arena and even now since some of them are trying to present themselves in a trap on space again I think it can be made to be overly complicated and I just do not believe it needs to be basically when I look at non swimmers those who have not competed in some competitions growing up as kids some reasonably proficient level those folks have a few very common mistakes pretty much across the board the most common mistake I have found is lack of tension in one’s hand so the hand into the water starts executing some form of our power pulling or pushing whichever words we want to use a time it is pulling out another part of the stroke there is pushing but let’s keep it simple and just call it a hand movement on the water that’s trying to create some propulsion that him needs to have a certain amount of firmness to it again structural integrity similar to the frame of the body needs to be held firmly awfully on what we’ve noticed over years and years of coaching is that many athletes once their hands are in the water the hand itself the rest on the palm goes floppy and I use the term petting the Kitty expect a pet and a kitten we have the sort of gentle hand because we know how we try to keep very softly because they’re cute they’re small look at them very carefully and very gingerly but what kind of horse differently or a dos firm dog will use a much firmer hand to get out you know I love that type thing and of course would be a much firmer hand.
Speaker 1:
Again.
Speaker 0:
We need to have that firm hand when we’re executing the power phase of the swim most don’t hand gets floppy therefore we think of yourself.
Speaker 1:
If your car broke down and need.
Speaker 1:
Push it.
Speaker 0:
When you’re not just gonna have a limp wrist resting against the back of it to push it forward right again about firm wrist you put it against the trunk of a car and you get a couple of buddies of your question so that’s for most of the hand is what we need so that’s one of the key elements in the beginning of the stroke in the set up after the set up phase where we get the hand into the right position and we really need that the athlete to be aware that yeah it needs to be far very far and then we apply you know the power movement just basically keeping the fingertips pointed to the bottom of the pool and pushing the hand backwards and Michael we can get it also the complications of in sweeps in out sweeps up sweets and down sweeps and all that stuff I prefer to keep it very very simple we don’t need to complicate this anymore keep your fingertips pointed down keep your wrist Fuhrman pristup water back which would you speak.
Speaker 1:
All rights and then finally propose some how can we improve our propulsion is swimming and again do you have any specific exercises for drills that you use to practice this.
Speaker 0:
No well it’s simple drill that that I created a few years ago and we would initially start using this with a snorkeling fans and then eventually will take fans off.
Speaker 1:
And.
Speaker 0:
And so on but started it and.
Speaker 1:
Make.
Speaker 0:
Patrols simplest first where you would done.
Speaker 1:
He’d have.
Speaker 0:
Both hands above your head you push off from the wall to smoke alarms you face is down you just have the fins on to create a gentle gentle kick waking where public look it’s up now and you would then.
Speaker 0:
Have your hands extended straight out front like train tracks out in front of you and then you would allow both arms to go on the water bent slightly because one of us like double Ben elbows with then fall beneath the surface maybe six to twelve inches beneath the surface the hands with them the form in the in the palm of them fall further down with it hands then come the finger tips and then placed facing the bottom of the pool so in vision this now have a bent arm elbows pointing outwards hands beneath your body well they’re they’re the sort of out front of you slightly beneath your face fingertips pointing down to the bottom of the pool.
Speaker 1:
Maybe the band is.
Speaker 0:
Anywhere from forty to sixty degree band at the elbow can you hold that position right there stabilize it and you get ready to make one massive propulsive movement back what’s the what’s your what’s your hips.
Speaker 0:
Just one big power push our coal power push whatever it may be but one big xcelerated movement and you’ll feel this massive surge of your body forward and then your hands in the put your hips no pause there for second you’ll feel the depreciation of speed because of water fortune and you just need your hands back up on your body and get to the start position again and then set up again do the same thing over and over so we’re trying to create this a proper setup and then a big propulsive phase where we can actually feel that giant.
Speaker 0:
Force movement forward what we don’t do it properly we don’t go very far when we do it really well the body travels a reasonable distance again it’s simple I like to keep it that way.
Speaker 1:
Interesting that sounds like a really good drill and that’s one that I haven’t tried personally so I’m definitely curious and and I’m going to give it a go.
Speaker 1:
So let’s move into our next topic just a quick note to listeners that Jerry goes into these topics sort ness alignment and propose and in much detail on the top twenty six be race ready podcast in the first few episodes so do you go have a listen to that and our next topic is going to be pretty nice Sason of swim training for traf lease specifically so what can you tell us about that Jerry.
Speaker 0:
You know get some so sexy word up and for some folks who can also will complicate were you simple what it what is this all mean and all we’re really doing is taking a season and we break it up into different components in fact that’s what we talking so I started off our podcasts on cast number one contract first one we did and I I call this big picture this is the big big mile high view of what we do when we prepare an Ashley over a time period of a year I know athletes might look at just a race and you so look at the leaves on the tree as coaches we look for strength and then we get to section of trees and then a tree and then to the bark and leaves and so on so we take a season we break it down into five components and on the rather simple first component week we start the season off towards the end of the prior year and we saw the use Kona are the corn Ironman world championships at the end of the season recognizing there are several races still sudden athletes but for the most part over ninety percent Rafic to conclude their season and caught so off the corner through the end of the year that’s our lack of a better term recovery phase.
Speaker 0:
Rejuvenation faces when the body’s allowed to rest and repair and recovery and it’s the phase where we do a lot of technical training so we work heavily on mechanics in fact many time month dedicated just to talk this another month dedicated alignment in another month culture it doesn’t mean we’re not doing some training sessions are lighter training sessions but the emphasis is very technical and it’s mainly overall recovery from the body because he asked me to spend the entire your training and racing then once a year starts off we go into phase two and what you can call that our foundation face your aerobic base training phase you know back with different coaches like use different words I just call it face to tell foundation phase we’re gonna start laying on the load training load so we can become super fit and that’s about a thirteen week cycle or thirteen week phase and we run for three weeks Eichel’s in it three weeks at a time each week god is a little higher volume and intensity and then we repeat the cycle where we stood with the three week cycle we start the fourth week would start a little higher than the first week a little more involving the more intensity and repeat this four times twelve to thirteen weeks so that’s sort of a big bass face right think of it as laying down the foundation for your house and then we do some dressing up after that for another several weeks in charts third phase where we do a ton of sharpening up because one of the things we did Michael in space to was we did a time trial where we tested a one K. on a one hundred want to test the athletes another one can swimming’s equivalent about five key and running okay and so we do a one case one test on a one hundred swim some test a little bit of insurance in order to speed power let’s just see what you have and then we will come retest out again during phase three we spent a few weeks sharpening up the athlete and getting them ready to race off fast one thousand on on a very powerful one hundred and that’s all about being able to swim fast and have some pretty good insurance and that’s a way of measuring if we as coaches did a good job of what we said we’re going to.
Speaker 1:
Make you a.
Speaker 0:
Better stronger fitter faster so.
Speaker 0:
And if we don’t then you should virus then we’re not the right coaching operation for you so that’s phase three to a shorter phase several weeks long and then by that time were into the racing season season is full go here at least in our where we’re located in southern California many races of just started up and we’re going into that may June July August September you know the bulk of your traffic on racing season so we going to face for which I call it it’s more of a young skill out open water skill acquisition phase where we introduced on open water session our weekly beat session and that’s a minimum one session a week we do have some others from pro athletes and we gauge brokers but this is all one key session we want to make sure all athletes come to and Michael in that section we run a fairly intensive open water work out while simultaneously completely changing the complexion of Abu workouts Abu workout should go from what would be almost classified as a very typical.
Speaker 0:
Swimmer training type swim sets two very very different pool swim training sets they would look the complexion of the swim workout changes enormously during this phase on in the skill acquisition phase we’re teaching athletes proper citing obviously navigation skills how to sight properly out a draft how to be comfortable in packs what it feels like to be.
Speaker 1:
It.
Speaker 0:
And be able to maintain composure all you know all the ingredients that you.
Speaker 0:
All the effects that you experienced during your race we need to introduce that into our training so we can become familiar with it right.
Speaker 1:
Yes and and to clarify you do those race specific workouts in the pool just as much as in the open water rights you do those back swim sand and that climbing out to Poland and running in place and and those sorts of things in the pool environments and practice that inside.
Speaker 1:
Well in fact it’s all done in the pool and then we have the one open water session where they can actually go practice it in the real arena where the competition is but we don’t have the luxury of running all our sessions in open water plus we would never want to because we need a more contained environment to be teach skills so the skills are after quiet in the pool and then we go put in the test once a week in open water so that phase runs about six weeks to run three two week cycles and then by the time not sober weren’t to June so racing season so the biggest favor last physical at the race ready face you’re ready any race you do from June forward through October you are prime condition so June July August September October for five months that faced a race ready face you are and all one hundred percent all work out so very very specific drop on open water swim all cool and all beach sessions very very specific to the needs it would be an example maybe in the pool Michael would swim ten two hundred so is your main swims at one day well we will do that during the race ready phase but the ten the complexion of how we from a two hundred would be very different I we swam at the months of January February March April those two hundred would be very different we would die then we would send the first fifty very fast it be three sightings for twenty five we then back down and speed on the middle for Lancs maybe back down the siding to one or two sidings per line and with some fast the last fifty site maybe one or two times more frequently and then at the end of this one end of the two hundred hit the wall and climb up stand up immediately and job for ten seconds we just incorporated the start of a race fast winning frequent sighting at the very beginning settle in speed pick up the pace again towards the end site more frequently stand up in the water at the end of our you know when we run to the transition Eric practice ten seconds or running on the pool deck will stand up stationary running all the things that are going to occur in yet thirty forty fifty ana how farm and swim or how far.
Speaker 1:
Manson Olympic distance or sprint whatever it is we try to put all those ingredients into every repeat so it becomes extremely pointed very specific.
Speaker 0:
That sounds very good and hills it sounds very hard so one more question that I have about swim training for traf lease is the architect Sir workouts can you go into into that a little bit and tell tell us what the architecture of good swing workout should look like.
Speaker 1:
So it does very a bit but generally the overall architecture stays the same and it’s it’s rather simplistic so much just use an hour time frame that you’re about an hour allocated in your time budget to swim elevee basic go in an easy low output heart rate for ten minutes just to warm up your muscles and then we’ll going to ten or fifteen minutes some of our some thing that’s fairly technical where we’re having the athlete focus on proper so mechanics conform so we would give them a couple of key things to think about present with but while doing that were also created a swim set that would have them graduate heart rate slightly so the efforts me start up with fifty or sixty percent and then they would graduate every five minutes or so to sixty five to seventy to seventy five to eighty percent after eighty five percent effort so at the end of the second phase of warm up in the first phase was just ten minutes into the second phase we’ve now been swimming for twenty twenty five maybe even up to thirty minutes and you graduated heart rate you’ve done some technical things now you’re fully walked up to the buddies crime and it’s ready to absorb what the demands of that specific work out our whatever the demands a coach needs is this up what type of work and is a highly intensive insurance session is a hi in a wheel based is it’s B. based it’s a combination of all the above whatever it might be you’re now fully ready and primed to execute what’s needed so simple three things easy one up the more warm up graduate heart rate and something technical and then get your **** to work.
Speaker 0:
Any.
Speaker 0:
Cool down.
Speaker 1:
I think that was a totally overrated and we have a small time budget they’re not needed the only time cooldowns are that are needed that have the exposure logical after highly intensive sessions in a highly intensive session would be ten fifties diving off the blocks five minute interval going Max effort three minute interval whatever going completely Max effort we completely ballistic we don’t do those types of workouts at any sort of frequency and drop on training so there’s no need to do tons of one down.
Speaker 0:
Okay so we’re talking before the show about the subscription based swim program that you’re going to launch very soon can you tell our listeners a little bit more about that.
Speaker 1:
You know once it was interesting Michael once we started these podcasts the thing that became apparent to at least the listeners that we have is the need for very precise work out sessions that are tailored to the needs of the traffic light.
Speaker 1:
And we listen to audience on we therefore of deciding on what why not this is what we do for a living this is the service we provide to our members we have tremendous returns every season from especially in the beginners of come into their first year traffic on the in any of those in the first two or three years have tremendous improvements from our program and the and and the types of athletes we get that come into our program after the plateau of found that they’ve gotten tremendous results in that specially the first year.
Speaker 1:
So what we’ve done is we created a build out a software program that where a subscriber can do the exact same workouts exactly there’s not one variants of difference from what our athletes are doing in our pool workouts and beat sessions so for instance when it’s a professional athlete from whenever from Lionel Sanders or cash flow holy Lawrence it’s ones of us whenever these are exactly that I coach all the way to somebody who just started said I’m going to my first problem this year we obviously Emma customize work out for each of those because the amateur this now starting cannot do Holly Lawrence’s work out to all online senses work out so it gets customized down to their level but those workouts are what we’re delivering in a package several times a week for our listening audience and that’ll become available to X. wrapped up right now in fact we have fifteen beta testers testing at this week and next week and then I’ll be fully available for every first.
Speaker 0:
Okay so let’s roll into do yet rapid fire question segment I got free of them for you today Gerry so let’s start with number one what’s your favorite book blog or resource related to traf lawn or swimming.
Speaker 1:
You know I went through a phase in my career where I read everything I was just in this mass consumption states and.
Speaker 1:
I found a move away from that and now I just skim a little bit of many different things but I no longer have sort of a favorite I mean I’ve.
Speaker 1:
All in so many coaches on loan from so many coaches and athletes I’m just not not place any longer I think they’re terrific resources out there I think that takes a lot of wonderful book well bill triathlete I believe I think Jim Vance has some good material out so I think there Paul Newsome does a very good job with it swims moved the operation I think that to restrict resources out there for many many traffic lights and yes.
Speaker 0:
Yeah I agree all of those books do once by a demand Smith Dixon and pull new some are are really really excellent and I’ve interviewed both Matt Dixon and demands for four to show us well so it’s been really great to hear what they have to say about their books as well.
Speaker 1:
Wrong I’m in good company use an old terrific terrific guys.
Speaker 0:
Yeah well and I would say that they are also in very good company would you be on the set so next question what’s a personal habits that’s helped you achieve success.
Speaker 1:
You know wonderful question and again it’s something that my dad taught me when I was a kid and I’ve been able to apply it throughout my athletic career when I raced and I’ve done it with coaching on it has yielded incredible benefits for me and that is to be one hundred percent present.
Speaker 0:
Excellent and finally what do you wish you had known or we should have done differently at some point in your career.
Speaker 1:
Yeah it’s sort of one of those questions we can always go back on on whether it’s something very personal life your family you know your your job whatever it is I don’t really operate in those terms Michael I believe because I’m a hundred percent present on I’m human I am always going to make mistakes I take those mistakes as part of our life I know they want intentional I wish I hadn’t made many of them obviously but that’s part of our growth and part of the progression of.
Speaker 1:
Civilization so I’m sure made many I know of me but I don’t think in terms of I wish I hadn’t I would we always wish we knew ten years out what you know what we’re gonna know then we should do it now but that’s just not how the world works at least on my mind so once someone a present present I’m doing the best I can I tend to have no regrets I just wish I did make some mistakes but it’s okay I made that mistake I own it I recognize it just go fix it do don’t do it again.
Speaker 0:
All rights I guess I have to accept that answer so thank you.
Speaker 0:
Even though it’s a bit disappointing because I’m trying to ask channel the similar questions still guest and and I guess and tried to start to observe trends in in that their answers so that myself and the listeners can learn from them so thank you Terry so much for coming on the so I learned to Tom and I’m sure that’s the listeners will as well.
Speaker 1:
So I appreciate you you’re even contacting me I know we corresponded over the last year and and it’s good to see your your success and I’m on the growth of you you’ve had it so important for listeners to have a resource like yours so really congratulations and keep up the fantastic work that you’re doing.
Speaker 0:
I really hope you enjoyed that episode with Jerry I certainly enjoyed talking to him and one request that I have for you is release that you applied this new knowledge that you learned and in your own swimming because that’s the only way ultimately that you are going to gets real results by trying these new things that you learn on this podcast not just in this episode but in any other episode you need to to take some action on your own to become a better traffic lights and that’s my goal for his podcast to make faster track leads all round the worms to do to go ahead and try these things that Jerry mentioned my main takeaways from this interview make swimming simple.
Speaker 0:
The free part framework that Jerry uses with talk this alignment and propulsion really helps do that’s and I have a personal success story about that actually after listening to one of the top twenty six podcast episodes where Jerry talked about really keeping your wrist super firm and not spreading the Kitty ethical states that help me really use that firm raced in the cat’s face my stroke and I immediately managed to save several seconds of from my swim paces per one hundred meter just by just for using that one little tidbit of information so super grateful for deaths and the other take away is presence because that’s something that really resonate with me I am big on presence when you do a work out you will get definitely the most bang for your train back if you are really presence in that work out and that goes for easy workouts as well as hard workouts everywhere cuts serves a purpose and you need to be present in that moment to really be able to fulfill that purpose that you have for the day’s work outs and one more thing that I should mention is that this entry was pre recorded but by the time you listen to this episode the swim subscription programs Jerry’s will be released so go to top twenty six dot com to find out more about that and see if it’s something that would interest you that’s it for today’s episode remember that you can go to that’s traveling so dot com to gets older so notes from the episode all the links and resources mentioned and again if you like to so please please tell your friends about it and remember to enter the contest to win a fifty dollar Amazon gift card that you can spend on anything you like just go to death trap from so that’s com and follow the instructions you simply need to subscribe to the show and rates and review it and you can enter to win that’s a gift card on the next episode will talk to when the maitre who is a very it’s.
Speaker 0:
Very good coach and she’s also a former age group I remember champion I just so scared we must George beginner traffic lights next time it’s all about getting started to entrap Flon and swimming biking and running but Wendy has so much to say and so much wisdom from her years of experience that I truly believe that’s there’s something some nuggets of wisdom for everybody there no matter how advanced your I notes I got a lot of value from its so all of you tune in next time and listen to when the and I’ll see you then until then.
Speaker 0:
Keep training smart and loving trap.