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DVD Transcription
Coaching & Training for TriathlonsUsing the VASA ErgometerBy Coach Al LymanUSAT Coaches ClinicMarch 24
th
, 2007
USAT Coaches ClinicMarch 24, 2007
Coach Al Lyman, CSCS Coach Al Lyman, CSCS 
www.Pursuitwww.Pursuit--Fitness.comFitness.com
 Coach Al Lyman:It is a great pleasure to be here with you today. I was thinking as I was driving uphere this morning with Tim that this is actually amazing that I’m standing in front of agroup of coaches talking about swimming on any level. Before I get started on mypresentation, allow me to take a couple of minutes and say about my background as aswimmer. When I was ten years old I had a near drowning experience that was prettyserious. The even sent some pretty serious fear through my parent’s heart as literallysomeone had to come, pull me out of the water, and revive me. From the time I was tenyears old until I was thirty-six I wouldn’t go anywhere near water any deeper than waist
 
deep. That’s right, until I was 36, and I’m 47 now. It’s amazing I’m standing here. I stillcan’t believe it. In 1995 I was watching the Hawaii Ironman with my daughter Erin, whoat the time was 9 years old and is now a junior at Boston University. I was watchingMark Allen make an incredible comeback in that race as he chased Thomas Hellriegel. Ithink I have the “right”….anyway, it was just an amazing race…. and I looked at Erinand said: I am GOING TO DO the Hawaii Ironman! And, she immediately laughed atme. She only laughed because she knew that her Dad (me!) was the guy that never wentnear the water. The family went to the beach and I went to the pavilion! I mean, I hadsome serious “issues” with fear of the water, and of course much of it was subconscious,and I didn’t fully understand it. What I went through to become who I am today andhaving accomplished what I have as a swimmer is an amazing process that I think hasreally empowered me as a coach. Amazingly, I did end up qualifying for Hawaii at LakePlacid and DID end up competing at and finishing the 2000 Hawaii Ironman, and….I’vebeen back to that race twice since. So between January of ninety six when I couldn’t evengo near the water without my heart rate racing to peak levels, to finishing on Alli Drivefour years later has been an amazing ride, an incredible experience for me. Again, that’sjust a little tid-bit on my background. As for how I got here to this point where I amtalking to you today about the Vasa Ergometer….
 
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Background Info:
How Did I Get Here? 
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The VASA Ergometer:
What Is It? 
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Triathlon Swimming for Novice & Experienced:
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Introduction:
Basic Concepts & Fundamental Attributes
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What Are The Challenges?
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Where Is The Focus?
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SR vs. SL: Total Immersion vs. Maglischo
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Training on the Vasa:
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Novice & Experienced 
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Testing 
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Sample Sessions:
Novice and Experienced
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Summary: What are the Advantages?
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Q & A
Clinic Overview:Clinic Overview:
 First I want to let you know that this is the first time I have gotten up in front of a groupand talked about the VASA Ergometer. Before I tell you how I came to this point of talking about the Ergometer, I want you first to know that I don’t work for VASA. I’mjust an endurance sports coach who owns my coaching business. Now I have quite a fewathletes that I coach that have it and use it, but I am not here to sell you an Ergometer, or to tell you that you should go buy one. I’m just here to tell you a little bit about what itis, and then how we use it, and we will see a triathlete, Tim Mather, come up anddemonstrate a few things on it as well.To keep moving forward and give you an overview of what I am going to discuss, I willstart by talking a little bit about triathlon swimming. Triathlon swimming for novice andexperienced, just so we can all have a base that we can all agree upon. Some basicconcepts, concepts fundamental attributes. I want to discuss the challenges for swimmers
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