#478 Decoding Swim Workout Lingo and Pool Etiquette

Welcome

Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. 

It’s our Valentine’s weekend show and we know you love swimming! 

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! 

 

Announcements and News:

Breckebiener USAT Winter Triathlon National Championship

Gold Run Nordic Center Breckenridge, CO

Sunday, February 16, 2025

COURSE INFO

 

TRIATHLON SPRINT

RUN DISTANCE: 1.88mi / 3k

RUN ELEVATION: 170ft / 52m

BIKE DISTANCE: 3.1mi / 5k

BIKE ELEVATION: 338ft / 103m

SKI DISTANCE: 3.1mi / 5k

SKI EVEVATION: 277ft / 85m

 

TRIATHLON INTERMEDIATE

RUN DISTANCE: 3.76mi / 6k

RUN ELEVATION: 340ft / 104m

BIKE DISTANCE: 6.2mi / 10k

BIKE ELEVATION: 676ft / 206m

SKI DISTANCE: 6.2mi / 10k

SKI ELEVATION: 554ft / 170m

 

Group Ride Schedule - March 1st Garden of the Gods.

 

Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.

Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d

 

Upcoming Programming - Our February focus will be on swimming.

Feb. 22 - Open Water Skills

Mar. 1 - Run Intensity as HR, Pace, GAP and Power

Mar. 8 - Guest Interview

Mar. 15 - Run Drills to Become More Efficient and Powerful

 

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance

Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we’ve teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today! 

Ask A Coach: Decoding Swim Workouts and Pool Etiquette

Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimm