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Athlete Acknowledgement of Risk, Release of Liability and Agreement:

I understand that this Acknowledgement of Risk, Release of Liability and Agreement is applicable to Bolton Endurance Sports Training, its coaches, associate coaches, employees, managers, members, affiliates, agents consultants and trainers (hereinafter the “Released Parties”), and I voluntarily enter this agreement. I am applying to participate in the Bolton Endurance Sports Training athletic training program and related activities (collectively referred to as “Training”) being fully aware that the Training involves risks. I accept all the risks of participating in the Training, even if they are created by the carelessness or negligence of a Released Party or anyone else. Risks of the Training include, without limitation, risks of bicycling, indoors or on roads and highways open to traffic, running, on roads, trails or treadmills, swimming in pools or in open water, lakes, oceans or other bodies of water, triathlon, duathlon, physical exertion, training and competing in large groups of people which may create the risk of falls, contact or other trauma, and other risks associated with intense physical activities. I understand these risks exist, that they are beyond the control of Bolton Endurance Sports Training and its employees, affiliates and/or coaches, and I voluntarily accept and assume these risks as part of the Training I will undertake. Additional risks are described on the accompanying List of Possible Hazards. I know there are other risks too that are not listed and I voluntarily accept them too. I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even if such Claims are based on the carelessness or negligence of a Released Party or anyone ("Claims" as used in this document means any and all liabilities, claims, demands, legal actions, and rights of action for damages, property damage, personal injury or death) which are related to or in any way connected with my participation in the Training which I or my heirs or personal representative could make.

I AGREE NOT TO SUE THE RELEASED PARTIES FOR CLAIMS, EVEN IF THE CLAIMS ARISE FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE. I AGREE TO INDEMNIFY (REIMBURSE FOR ANY LOSS) AND HOLD HARMELSS EACH RELEASED PARTY, FROM ANY LOSS OR LIABILITY (INCLUDING ANY REASONABLE ATTORNEYS FEES THEY MAY INCUR) DEFENDING ANY CLAIM MADE BY ME OR BY ANYONE MAKING A CLAIM ON MY BEHALF, EVEN IF THE CLAIM IS ALLEGED OR DID RESULT FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE I UNDERSTAND THAT BY SIGNING BELOW, I AM GIVING UP CERTAIN LEGAL RIGHTS AND RELEASING THE RELEASED PARTIES FROM LIABILITY IN ACCORDANCE WITH THE PROVISIONS OF THIS AGREEMENT. I ACKNOLEDGE THAT I AM VOLUNTARILY GIVING UP THOSE RIGHTS, AND AM VOLUNTARILY UNDERTAKING THE INDEMNITY OBLIGATIONS DESCRIBED IN THIS PARAGRAPH.

I am aware that there is no obligation for any person to provide me with medical care during the Training. If medical care is rendered to me, I consent to that care if I am unable to give my consent for any reason at the time that the care is rendered. I am aware that it is advisable to consult a physician prior to participating in the Training. If I have consulted a physician, I have taken the physician's advice. I grant my permission to Bolton Endurance Sports Training and to its transferees and licensees, to utilize any photographs, motion pictures, videotapes, recordings and any other references or records of the Training which may depict, record, or refer to me for any purpose, including commercial use, by Bolton Endurance Sports Training, its sponsors, associate coaches and their licensees.I understand that the Bolton Endurance Sports Training coaches, assistant coaches, members, trainers, agents and other affiliates are NOT physicians or health care professionals, and do not have medical training, and are NOT qualified to provide medical advice or consultation. I agree to consult my own physician in connection with any pain, ailment, injury, illness, reaction or other physical or medical condition that may be associated with the Training, and I specifically release and hold harmless the Released Parties from any and all liability, costs, expenses or obligations in connection with any such physical injuries or issues.I agree to abide by the rules of Bolton Endurance Sports Training in any of its training camps. I acknowledge that, if I violate any of these rules, I may be removed from the training camp and the permission for me to participate in the Training camp may be withdrawn by representatives of Bolton Endurance Sports Training. Others may violate the rules of the camps, adding to the risks of participation. No warranties have been made to me about the Training.I intend that this document act as the broadest and most inclusive assumption of risk, waiver, release of liability, agreement not to sue and indemnity as is permitted by the laws of the State of New Mexico. If any portion of it is held to be invalid, I agree that the rest of it shall continue in full force and effect. The singular of nouns and pronouns in this document includes the plural and the plural includes the singular. I agree that this agreement was made in Santa Fe, NM and that the laws of the State of New Mexico shall govern its interpretation and enforcement.If the participant is under 18 years of age, the parent agrees to the following statements: As a parent or guardian of the participant, I authorize the child to participate. I also join in the statements and agreements made by the participant in this document. I agree that, in the event participant or anyone acting on his or her behalf should make any Claims, I will provide the indemnities described in paragraph 3. List of Possible Hazards The following is a partial list of hazards that are often associated with training for triathlon, duathlon, bike racing, running, swimming, cross country skiing, and other such endurance events: Falls resulting in broken bones, sprains, strains, contusions, and equipment damage. Collisions with other athletes or vehicles on the road or trail. Drowning during open water swimming.Saddle sores, crotch rash, neck and back pain, and hand numbness related to bicycle riding. Tendonitis and bursitis, muscle strains and/or tears, and trigger points. Upper respiratory infections associated with heavy training loads. Heart attack and other heart-related symptoms.Gastrointestinal problems such as diarrhea, constipations (due to dehydration issues) Blood in urine or issues trying to urinate, high ketones or protein levels. Men: penile numbness, prostatitis, swollen testicles, and impotence from bicycling. Women: nipple pain from friction, vulvar swelling, groin and chest rashes, and yeast infections. Anemia, fatigue, difficulty sleeping, and exposure to pollution, weight loss, immune system issues due to improper recovery and nutritional needs.Post goal race depression following your "A" race for the season. Reactions to chlorine, possible ear infections, excessive dry skin (worse in cold climates), change in hair color, and nasal infections.Heat stroke, sunburn, hypothermia, frost bite, or other conditions related to outdoor training or extreme weather conditions.

Off Season Swim Challenge

Off Season Swim Challenge
by Coach Stacee Seay

“You must UNLEARN what you have LEARNED.”
~Yoda

Jedi Master Yoda knows you have to sometimes forget what you know to learn something else. As creatures of habit we tend to take some “time off” from our swim training as the race season winds down. As athletes, we do love our routines and our go-to habits. However, if you accept my challenge to “shake up your process” or “unlearn” the way you have been doing things, you’ll succeed with faster swim times next season by perfecting these simple drill techniques. The challenge will allow new muscle memory to develop resulting in a more efficient swim stroke and body position. Are you in?

“Do or Do Not, there is No Try”

Challenge #1 – Strive for better Rotation in your stroke! Rotating your body 45-60 degrees allows you to engage the latissimus dorsi muscles (much larger and stronger muscle) in your pull and take the pressure off your shoulder making your pull through the water feel much easier. (also see article cause and affect swimming)

Drill: Side Kicking: Pop on some long floppy fins and push off the wall completely on your side nose pointing at the bottom of the pool and blowing out normally. Your lower arm outstretched in front of you. Fingers lower than your wrist and wrist lower than your elbow. Upper arm is by your side. Find your balance by pulling your shoulder blades back and down. When you need to breathe, quickly turn your head and point your nose to the lane line to breathe and then return your head nose pointing to the bottom of the pool. Drill on one side on the way down and on the other on the way back.

Progression: 6/1/6 Drill: Kick for six kicks on one side, then perform one stroke and rotate to the other side for six kicks. Breathe after you stroke. Drill like this on the way down the lane then swim freestyle on the way back feeling the same rotation you did during the change from one side to the other. The pull should feel much easier after the drill as you get into a good rhythm.

Challenge #2 – Bilateral Breathing: there are so many reasons to perfect your bilateral breathing for triathlon and open water swims. Bilateral breathing creates symmetry in your stroke and helps you swim straighter. It allows you to be the boss of your breath in choppy water and so much more. If you don’t breathe to both sides you do not have a choice when you need to make one during a race or when conditions force you to do either.

“Just silly, that is.”
~Coach Stacee

Drills: The above side kicking drill will also help you get more comfortable with this. Keep your forehead low in the water creating a bow wave with the top of your head. Then simply turn your head to take a quick breath keeping one goggle in the water and one goggle out.

Progression: Once you are comfortable bilateral breathing focus on perfecting your pull during your breath stroke. Almost all of us have an ugly pull during our breath stroke. We over rotate or the stroking arm sweeps under the body or we push down on the water instead of pulling ourselves over the yoga ball. It is totally normal because we are focused on the breath not the stroke.

If you breathe bilaterally then 33% of your strokes are not great. If you breathe every stroke then that’s 50% of the time. Not pretty! Try to go longer without breathing and really focus on hand and head position as you rotate to take that breath.  Or go through the motion of the breath stroke but don’t breathe, just feel what the stroking arm is doing. Is it what you want it to do. If you can fix that breath stroke you will have free speed throughout all your strokes. Think about it, 33-50% is easy math. Who wouldn’t want that kind of improvement in your swim times?

 

Challenge #3 – Head position – Most of us swim with our head in the exact same position all the time for whatever reason as we were learning to swim. Unlearn this by trying these different positions.

Drills: Look straight down and see what happens to your body position. Look as far forward as you can and see what happens to your breath, body position and stroke. Then look somewhere in between those and see what happens. Find a happy place where you can feel your body position improve. See what your hands are doing at the beginning of your catch or when they are directly under your shoulders. Are you grabbing the water the way you want to for efficiency? Have you ever looked at your arm stroke with your own eyes? (see article Seeing is Believing) Many of us do not.

I’ve analyzed hundreds of swimmers through 1-2-1 stroke correction video analysis and in about 50% of these swimmers, so much about correcting their stroke is improved by simply changing head position.  Play with this and see what works best for you.

The Swim Smooth Trifecta of a well-rounded swim training routine includes Technique, (this challenge) Training or endurance work and Open Water skills training. During this season this training session can be your focus on your technique days. Now head to the pool and choose only one of these drills per session and be patient as your new stroke develops. Work on it as a warm up or cool down and then take a few minutes in the middle of your swim to revisit the drill. Drill for 25 m/y then swim for 25 m/y applying the “feel of the drill.” You’ll notice improvement very quickly.

If this works for you and you want more. I would be happy to take a look at your stroke and make additional recommendations, please contact me and we can discuss how to make it happen either in person or you can submit your video own video for individual stroke correction analysis.

May the Force (of your new powerful stroke) Be with You!

Stacee Seay
Swim Smooth Certified and BEST Master Coach

 

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