Many swimmers and triathletes I work with don’t realize they are slowing themselves down while swimming due to using a scissor-style kick instead of a flutter kick.
Here are my top three corrective tips to cure your scissor kick.
A scissor kick is when your feet drift apart wider than the width of your shoulders while you swim freestyle which creates a ton of drag every time you kick, impeding your forward movement.
The best flutter kick originates from the hips and stays within shoulder width in a vertical format.
Top 3 Tips to improve your kick
#1 FINS: Use fins for kick sets to help strengthen the ankles and hips. This is my favorite brand and model (Finis Z2 Gold Zoomers)
The flutter kick should be originating from the hips through an almost straight leg and down to a floppy ankle with a slightly pointed foot.
If you are scissor kicking, it indicates tight and weak ankles and hips. Using fins for the following kick drills can help get rid of your scissor kick.
SAMPLE WORKOUT: Kick 100 yards with fins. – the first 25 kicks on your belly, the second 25 kicks on your side, the third 25 kicks on your back, and the last 25 kicks on the other side.
Watch the video below:
BONUS PRACTICE: Repeat another 100 yards, all using a Dolphin Kick.
#2 VERTICAL KICKING must have a deep pool. Start with fins and build up to 1 minute of vertical kicking time, adding rotation 1/4, 1/2, and whole turns to the right and the left while staying in one place is key. Then, start practicing without fins and get to 1 minute of vertical kick time.
Watch the video below:
#3 DRY LAND FLUTTER KICKING – great for increasing hip and core strength Lay on your back – palms down, tucked under your thighs. Chin to chest, head and shoulders off the ground. Lift straight legs off the ground and flutter kick with strong quads, straight knees, and pointed toes for 1 minute. Vary the speed of kicking to mix it up and challenge yourself.
Watch the video below:
WANT TO LEARN ALL THE MOST CRITICAL SKILLS FOR SWIMMING?
YOU CAN AT SWIM ESSENTIALS FEBRUARY 17 & 18!
Don’t let poor technique be the anchor that holds you back from your swimming aspirations!
Join me at the Swim Essentials Clinic on February 17 & 18, either in person or virtually. When you sign up now, you’ll also gain exclusive access to my Swim Essentials online course, brimming with expert tips and techniques to elevate your swimming prowess.
Don’t miss out—act now and take the first step toward becoming the swimmer you’ve always aspired to be!
SPACE IS LIMITED!
Save $100 on registration by using promo code SWIM100! SIGN UP HERE!
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.
Proper head position while swimming freestyle is probably the most common thing that needs correction when I work with swimmers.
99% of swimmers look forward instead of straight down in a neutral head and neck position.
Can you imagine walking around looking up all day? Your neck would hurt, and you would miss out on a lot right in front of you!
When you look forward in the water, your forehead breaks the surface of the water (creating drag), and then your hips and legs drop low, also creating drag.
Then when you turn your head to breathe, your mouth is underwater, so you lift your head even higher to get air, and guess what? More drag, more resistance as you swim through the water! NOT FUN!
This is one of the reasons head-up swimmers are slower in the water- too much resistance slowing them down.
But there is a good explanation: swimming with your head up is where most new swimmers start.
We are land mammals and need air to live, and being in water can cause stress in our brains, we could die if we don’t know what we are doing, so the fear is real!
In addition, your fight-or-flight hormones can get triggered simply by being in the water unless you have adequately trained and built your confidence so you feel safe in the water.
The brain will tell the body, “the air is up, so you must lift your head to breathe.” But, as mentioned above, this causes drag and makes slipping through the water in your streamline difficult.
We must reprogram the brain, so it feels safe to face down in the water. Teach yourself to roll on your side rather than lift your head to breathe (look for my other swim technique videos on how to breathe properly while swimming in the water).
The Paddle Lead Drill:
This video will help you gain awareness of the perfect place for your head while swimming. With this drill, you can perfect your head position for less drag and still get all the air you need.
Start by kicking with fins on, arms by your side, and placing the paddle on the top of your head.
Your forward movement will keep the paddle in place. Next, start face down, blow your bubbles, and flip onto your back to breathe, keeping the paddle in place.
The next progression is to kick on your side with the paddle on your head. Start by looking straight down and blowing bubbles out of your nose, then turn your head to the side to breathe without lifting the head and losing the paddle.
Turn the head so that one goggle and your mouth are clear of the water to breathe in, then look back down to the bottom of the pool and repeat the process. Be sure to practice both sides.
When you have mastered the above, add your arm movement and swim freestyle, still keeping the paddle in place, breathing, and stroking.
When the paddle stays in place the whole time, and you are not swallowing water, you know your head is in the correct position!
Finally, remove the fins and start the whole process over again.
Happy Swimming.
WANT TO LEARN ALL THE MOST CRITICAL SKILLS FOR SWIMMING?
You CAN at Swim Essentials February 17 & 18!
Don’t let poor technique be the anchor that holds you back from your swimming aspirations!
Join me at the Swim Essentials Clinic on February 17 & 18, either in person or virtually. When you sign up now, you’ll also gain exclusive access to my Swim Essentials online course, brimming with expert tips and techniques to elevate your swimming prowess.
Don’t miss out—act now and take the first step toward becoming the swimmer you’ve always aspired to be!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.
Comments Off on So you had a terrible race, now what?
by fullcircle
So Your Race Sucked…Now What?
This situation can be even more painful for a half or full marathon/ Ironman due to the amount of time and money invested to even just get to the starting line.
When the results turn out terrible, it’s time to take a real hard look at your training log over the previous 5-6 months leading up to the race. Now sometimes there are situations that are out of your control, like tacks on the road, bad weather etc. But you can usually prevent most of your races from going south.
You need to look and be honest with yourself. Did you really put in the volume and intensity that your training program called for?
Did you do those hard intervals that your coach had in your Training Peaks?
Did you hit the minimums for long course racing that include 3 swims, 3 bikes, 4 runs and 2 strength sessions per week?
Did you train on similar terrain and conditions to your race? Long course racing is no joke, and it’s hard for me to see my own athletes struggle on course as I watch my IM Tracker.
Did you Dial in your nutrition for success on the day no matter what the conditions are?
My goal as a coach is to actually make training a little bit harder than the race will be so that you can handle all the race day stress and logistics; saying to yourself, “So that’s why she made me do all those bridge repeats, etc.”
It takes a lot of mental and physical fortitude to toe the line at a triathlon (long course and short course) believe it or not.
You hear people talk about it like its no big deal. But, not everyone comes out of the womb swimming, biking and running!
If you have not been challenged and had to work hard to overcome set backs in your training, success on race day is unlikely.
It’s really all about the journey and race day is the test. Did you do your homework? Most of the time all the reasons why your race sucked are right there in the training log, where you skipped that swim, bike, or run. Decided to take 10 days off instead of two, eat pizza and drink beer.
If you made the commitment to sign up for the marathon or triathlon race, you might as well do everything you can to get it right! Listen to your coach, follow your individual training plan designed to help you progress safely and confidently to the distance of your race. It takes time, not just a few weeks!
So now, I know you are super motivated to get it right next time!
Recover well, write out the whole painful experience, so you can look back before your next race and remember not to let that happen again!!!!
If you are looking for help avoiding another terrible race result, Let’s Talk about how I can design a plan specific to you to dial in your best performance on the day!
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.
Comments Off on Have You Been Told These Lies About Swimming?
by fullcircle
Have you heard these lies before?
“I’m not supposed to kick as a triathlete.” “I need to save my legs for the bike and run.”
These lies are simply not true!
Your kick is an essential part of your freestyle swim that you cannot and must not leave out.
The secret is that you need to develop your kick 🦵 and make it efficient, so you don’t waste so much energy doing it!
Most triathletes have terrible balance in the water. Are you one of them?
This means you are swimming with your head up and your legs dragging.
No wonder you are tired!
But it’s NOT from kicking; it’s from a lack of balance in the water and an inefficient kick.
A good kick improves your balance, so you are not dragging your legs thru the water.
Three things to look and feel for in your freestyle kick.
1) Are you bending your knees too much instead of kicking from your hips?
Most triathletes often run and bike, so they are strong with their knees bent. However, to flutter kick well, you need to kick from your hips, keeping your knees mostly straight, with a whip-like motion from the hips. Ankles need to be supple and flexible too!
2) Are your heels breaking the surface of the water?
If not, then you are dragging your legs…
I use the analogy of a motor boat with the engine on but without enough power to get it up on a plane so it has less resistance and can glide through the water.
When flutter kicking correctly, your heels and ankles should lightly break the water’s surface- like a gentle boil. There should not be big huge splashes or your whole foot kicking the air. Instead, you need to keep your feet in the water kicking the water.
3) Are your ankles flexible and floppy so your foot can provide up-and-down propulsion in the water?
Getting a swim video analysis is the best way to witness your kick inefficiencies and learn to correct them.
Come learn how to kick correctly at my upcoming Swim Essentials Clinic for video analysis and 12 hours of coached swim training in the pool, open water, and online.
I am hosting a Swim Essentials Clinic February 17-18th… WILL YOU BE JOINING US?
If you are ready to start swimming the right way, now is the time to take charge of your swimming and learn my step-by-step process of learning how to swim the right way.
Swim-specific strength and mobility
The exact things you need to do with your head, hands, arms, legs
Stop swallowing a mouth full of water with every head turn to breathe.
No more anxiety and panic while you swim
How to conserve your energy
With my step-by-step program, you can guarantee improved swim performance and reach your desired swim goals. Assessing your current skills and setting clear performance goals will provide a roadmap for your training.
It’s an amazing opportunity to be in the water with our coaches and get hands-on instruction to power up your swim!
REGISTRATION OPENS NEXT WEEK!
If you know Swim Essentials is for you, Send me an email at info@fullcirclecoaching.com to get on the waitlist!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16-week Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.
Comments Off on Mastering The Miami Marathon: Tips For Insider Success
by fullcircle
The Race Is Sunday, Are You Really Ready?
Tips + a video walk through to feel confident and calm before race day
Race week can feel like a sprint and a marathon all at once. You want to be prepared… but you also want to relax. That tension wanting to be ready but not wanting to overthink it is totally normal.
In fact, I just posted a video walking through key race-week preparation on YouTube practical, simple, and focused on feeling calm, confident, and ready for the big day. (Watch it below or click through to the full video on YouTube.)
I know you are concerned about losing fitness when you take rest days or easy days, but this is so untrue.
When you rest, you get stronger and faster because your body can recover, rebuild and assimilate all the training stress you have been applying to it over the last few weeks.
This doesn’t mean sitting on the couch and eating ice cream.
An easy week leading to the race means reduced overall volume and a few well-placed ORPS (Over Race Pace Sprints). See a sample week at the bottom of this blog.
#2. Eat for Success before, during, and after the race
Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?
Not very! That is my point.
Plan your pre-post and during the race nutrition NOW.
This one factor can throw all your hard work down the drain.
You can be the fastest, strongest runner out there, but if you don’t fuel up well, your body cannot deliver the performance you desire.
Why risk it? If you want some suggestions on pre-race meals, check out my blog, Top 3 Tried and True Pre-Race Breakfasts. This is highly individualized so stick to what you have used in training for your race and adjust slightly for higher performance on race day.
Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!
#3. Stretch
With reduced activity this week, you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week. #4. Write out a Race Plan and stick to it
A race plan is something I recommend, so you have a map to follow to guarantee success.
Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including your race day goals.
This includes:
Eating meals that will support your race; complex carbohydrates, quality protein, and good fats.
What sports nutrition will you use during the race, and when to eat it
Warm-up training routine
Your goals for the race itself
Heart rate and pacing plans during the race and
Your recovery details post-race- (What’s your reward??)
This can be as detailed or simple as you like. The important thing is to write out your goals in a positive light.
Avoid statements like, “I hope I don’t quit.”
Instead, write, “I will run at my goal race pace from aid station to aid station,” or “I will hold 8:15 minute miles for my last 3 miles.”
You may also want to include any concerns about the race and write out your solutions to them in case they occur.
For example, if you are concerned about how to pace the bridges in the race. Pace yourself more gradually as you start the climb, so you have energy at the top of the bridge to run down with momentum and good form.
Or another example would be if you are worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.
Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time. Then announce it to your friends and on social media!
#5. Sleep
I know, you are superhuman and can get by on 5 hours of sleep a night; Wrong!!!
You are only fooling yourself.
Yes, you can do this a few days a week, but if you are consistently sleeping 5 hours or less a night, you are being less productive and sacrificing a good performance from your body and brain; the research is there.
I’m a big believer in putting science to the test. Get eight-plus hours of sleep for five nights in a row, and I guarantee you will feel superhuman even without caffeine!
#6. Get Your Race Packet Early
Pick up your packet early. Wear your compression socks, and browse the expo as you sip some organic coconut water. Then, get off your feet. Avoid the chaos. #7. Mantras
Half and full marathons are long distances, and you can lose focus easily during the race.
Pick a few mantras to keep you present “in the moment” and focus on your breathing.
Some of my favorite mantras are:
“Fast Arms, Fast Feet” “Quick Light Feet” “I Got This” “Right, Left, Right, Left” “Fall Forward” #8. Hit the port-o-potties before you start
There are lines of people for the bathrooms along the race course; avoid the wait by emptying your bowels before the race starts.
#9. Start with a Disposable Water bottle
So you can skip the lines at the first three aid stations. Add a pinch of natural sea salt or your favorite electrolytes. You can get to the aide stations farther down as it gets less crowded.
#10. Smile
Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners, and be grateful for your awesome, strong, and successful body.
Now, have an awesome race!
I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻
Namaste, Coach Erinne
BONUS: Sample Week Leading up to Race Day
Monday Sleep in, stretch using a foam roller and write out your race plan; Put your race plan for the weekend and send it to your coach for feedback, and get a massage.
Tuesday Start with a dynamic warm-up, an easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run). In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with a total body stretch and core routine specific to running.
Wednesday Easy 45-minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.
Thursday Similar to Tuesday
Friday Day off, mental and physical prep; pick up your packet today. Saturday
Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, and prepare for temperatures accordingly with layers.
Sunday Race Day, make it a great day. Follow your plan, and don’t forget to SMILE and Enjoy! You Got This!!!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today, or better yet, click here to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30-minute session to ask me anything about triathlon, health, and wellness, or holistic lifestyle/nutrition.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.
When you resolve to do something, whether or not you actually follow through can have a profound impact both now and in the future.
You see, I believe that your brain is watching.
If you stick to what you set out to do – lose weight, write a book, run a marathon, complete an Ironman, Qualify for World Championships – your brain starts to believe in you more and more.
But when you don’t follow through, the opposite occurs.
Your brain subtly begins to doubt you and your commitments.
It becomes easier to make and believe excuses. It’s more likely that your ego will win, keeping you just where you are instead of progressing forward.
Would you prefer your brain believe in you and support you with the right thoughts and beliefs?
Or will you train it to doubt you, almost inevitably keeping you stuck on big and challenging goals?
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.
You know…so many people enter each new year thinking “This is it! This is MY year!”
But it’s really not about your year.
It’s about the fact that it’s all yours. Every year, every week, every day, and every moment.
I’ve seen so many memes shared on social media over the last couple of months that imply people are so ready to be done with 2023 because surely 2024 will bring something better.
And those memes appear every single year. Coincidence?
Here’s the deal: You can step up, take control, and shift the course of your life literally at any moment you choose, whether January 1, April 22, or October 19.
So, if you never want to look back with regret on the actions you should have taken or how far along you’d be if you just acted sooner, change now.
Literally now.
Take a new action.
Recommit and start in this very moment.
Because no day of the week or year is the day you should be waiting for.
If you’re ready to take action now, the next right step is booking your FREE 30-Minute Triathlon Breakthrough Session with me: https://go.appointmentcore.com/book/umg5sS
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.
When we were kids, we could find excuses for anything, right?
For not going to bed on time... For fighting with siblings... For not getting homework done...
As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness.
Your spouse, your kids, the traffic... Your boss... Your biorhythms...
On and on…
So how do we get rid of this childhood habit once and for all?
Here are some of my best ideas for eliminating excuses…
Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt the coach, your significant other, your doctor … anyone else.
Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even those who seem divinely motivated to make it look easy.
Stop comparing yourself to others. It only sets you up to feel “less than” and not good enough, which undermines your motivation and negative self-talk.
Seek inspiration from others who keep getting up every time they fall. This can be someone at work, a friend at the gym, or even a figure in fiction.
Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting to the gym on time, but you don’t work as hard as you want. OK – great! How can you build on that? Work out with a friend or trainer, take a group class, or meditate for a few moments before you walk in? What you don’t want to do: Tell yourself it’s someone else’s fault that you’re not quite hitting it.
Scratch the surface. What’s underneath the need to make an excuse? Are you afraid of something? Feeling insecure or intimidated? Whatever it is, a little introspection can help identify the source, and from there, you’re closer to eliminating it.
Repeat success. When something works for you, repeat it. Think about why – and how you can apply the lesson elsewhere.
I’d love for you to hit reply and let me know which tip is most helpful!
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.
But don’t – please!
It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it, and keep moving forward.
Here’s a super-basic example. If you leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If you arrived on time, you’d have a few minutes to kill; if the journey took longer than expected, you would still be on time.
I think about this little lesson all the time. It’s even easy to apply it to healthy goals.
For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.
If you want to train for a triathlon then you have to accept that you’ll need rest days/ weeks, or adjustments to your training schedule. There might be bad weather. That you might have a family emergency that keeps you from completing your training.
Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals.
Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
Comments Off on The 80/20 rule will help you maintain through the holidays
by fullcircle
The 80/20 rule will help you maintain through the holidays
Have you heard of the 80/20 Rule?
It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.
Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.
Put another way; we get the most results from a fraction of our efforts.
Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.
And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.
Because we accept as “URGENT” all those demands put on us by other people.
Because we have FOMO.
Because we don’t want to let people down.
So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉
And might I remind you I live by this rule all year round!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.
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