101 - Sara McLarty: Get Faster with Swim Drills

Welcome	Welcome to Episode #101 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is on vacation in Iceland for the next couple of episodes. We have an awesome interview with coach Sara McLarty joining us this week to give us an update on the last couple of months of ITU racing and talk about swim drills that can help you improve your swim form in the off season.  Bill, do you know what shark drill is and what part of your stroke it helps?   Don't sweat it - Sara is going to explain it to us.
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Last week's guest	Thanks to last week's guest coach Joanna Zeiger who joined us to talk about her book "The Champion Mindset - An Athlete's Guide to Mental Toughness."  If you missed it, go back and listen to last week's episode.  Also, my brother Roger posted about Joanna's YouTube Channel "Everyman Triathlon".  I checked it out and got a kick out of her videos "Ambushed: Extreme Run Makeover".  Brandon DelCampo and Joanna Zeiger We'll have Joanna Zeiger, PhD back on the show in a few weeks to talk about her new project "Train The Pain Away".
Discussion Teasers	Before we get into the interview, let's catch up with Bill.  How was your Thanksgiving?  What do you want to chat about after the interview with Sara? Rich: Island House Triathlon NXR SW Team Results
Interview Setup	Sara McLarty is a professional triathlete. In the world of triathlon, she is considered a fast swimmer.  She was known has being the "first out of the water" at every race. One of her biggest leads was 90 seconds at the 2006 World Cup in Ishigaki, Japan. Most of her competitions were international-distance and draft-legal.  She competed against the best in the world at World Cup and World Championship races. She also enjoy competing in the famous American races: Escape from Alcatraz, Lifetime Fitness and Chicago. She would battle men like Andy Potts and Hunter Kemper in the waters of San Francisco Bay. Are you ready for that super-special swimming secret? Are you ready to discover how to be "first out of the water"? First, join the local swim team when you are 4 years old. Find a great coach who focuses on basic techniques and emphasizes the importance of developing a beautiful stroke. Swim year-round on a club team for 10 years and race your teammates in the pool every day. Then, if you are still healthy and enjoying the water, head off to a top swimming college (like the University of Florida) for four more years. Your next best option is to listen to the interview we have coming up right now with Sara.  Should we get it rolling?
Interview	Sara McLarty
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Host Discussion Topics	Welcome back.  I love talking to Sara.  She's has great information and energy and she definitely knows her stuff.  If you haven't gone to the Central Florida Masters site, check it out.  We talked about http://www.luckyslakeswim.com/ which if you are going to the Orlando area, you absolutely have to check it out.  We went to Orlando in October of 2009 about 6 weeks before Ironman Cozumel and I needed a place to get some swimming in.  I got on www.beginnertriathlete.com and got on the forums to find Orlando swimming info and someone recommended Lucky's Lake Swim.  I went out there one morning around 6am.  I did a couple laps, met Lucky, wrote my name on the bottom of his deck, got the patch and bumper sticker. Bill's Topics Strava - how social media motivates you Rich's Topics - Stryd running power meter Island House Triathlon - Island House Triathlon Stage 1 & 2 Highlights All of the Ironman and ITU athletes in the same place Formats Running dives into the water Starting a run with googles in hand   NXR SW Team Results - http://www.milesplit.com/meets/283726/results/559921/raw#.WhZNL0qnHIU Girls Championship Team Scores NAME RANK SCORE Vail Valley Running Club 1 97 Vista Nation XC 2 124 Broomfield XC 3 134 Lone Peak 4 196 VIKING TRACK CLUB 5 271 Desert Hills Running Club 6 272 Pine View XC Club 7 285 PEAK RACING 8 304 American Fork XC Club 9 306 Mountain View UT 10 311 Davis XC 11 317 ABQ XC 12 337 Wolfpack XC 13 344 Exceler8 14 349 Knight Time Runners Club 15 372 Maple Mountain Golden Eagles 16 377 Westlake Thunder 17 378 GTD-X 18 409 Wild West 19 434 Louisville XC 20 460 RCXC 21 468 REAL Training 22 478 JUSTEAGLES 23 535 Left Hand Cross 24 553 RamsXC 25 656 Thunder 26 690 Rattler Distance Project 27 768     Boys Championship Team Scores NAME RANK SCORE Vista Nation XC 1 80 Springville Cross Country 2 149 Timpanogos 3 203 Thunder 4 235 American Fork XC Club 5 247 RCXC 6 263 Dakota XC Club 7 265 Creek XC 8 266 RamsXC 9 296 T-Birds XC 10 298 Olympus XC 11 300 Louisville XC 12 317 Herriman XC 13 336 REAL Training 14 346 Lone Peak 15 352 Riverton XC Club 16 366 Exceler8 17 383 Davis XC 18 398 Skyridge XC Club 19 449 Desert Hills Running Club 20 464 Warrior Track Club 21 491 Stansbury XC Club 22 504 Storm XC Club 23 525 O-Town Tigers 24 528 Volcano Vista Distance Project 25 531 Pine View XC Club 26 552 Runnin Devils 27 655     Girls Large School Team Scores NAME RANK SCORE Vista Nation XC 1 85 Fossil Ridge Track Club 2 104 Colorado Flyers 3 172 Davis XC 4 200 Lone Peak 5 223 Riverton XC Club 6 240 American Fork XC Club 7 290 GTD-X 8 291 Viewmont Running 9 306 ThunderStruck 10 312 West Track Club 11 332 Rio Rancho XC Club 12 333 Neener XC 13 340 Skyridge XC Club 14 368 Westlake Thunder 15 388 Volcano Vista Distance Project 16 401 T-Birds XC 17 408 Louisville XC 18 421 DCC Thunder 19 446 Shadadors 20 451 Boulder Creek Running Club 21 623 Alta Track Club 22 652 Thunder 23 657 CDSXC 24 665 Storm XC Club 25 680 RCXC 26 683 Huskies Country 27 699 Husky Cross Country 28 748 Cool Blue Reason 29 786 Bobcats 30 821 Rincon UHS 31 1027   Boys Large School Team Scores NAME RANK SCORE Left Hand Cross 1 133 Davis XC 2 180 JUSTEAGLES 3 193 Vista Nation XC 4 195 Neener XC 5 251 Westlake Thunder 6 275 DCC Thunder 7 312 Beak Performance 8 316 Fossil Ridge Track Club 9 327 VIKING TRACK CLUB 10 352 Lasercats 11 389 Titan Clash Colorado 12 396 Poudre River Runners 13 444 Liberty Bell Running Club 14 474 Bear Cave XC Club 15 504 CDSXC 16 510 Vegas Diamondbacks RC 17 595 Louisville XC 18 632 Skyridge XC Club 19 656 Totah XC 20 690 Aggie Running Club 21 723 Viewmont Running 22 723 Thunder 23 731 51 Union Project 24 736 Huskies Country 25 740 Bobcats 26 752 Geico Insurance Running Club 27 776 Cool Blue Reason 28 787 Buffaloes 29 793 Sundevil XC 30 796 T-Birds XC 31 821 Wolfpack XC 32 823 Rocky Mountain XC Club 33 909 Falcon Cross Country 34 911 Knight Time Runners Club 35 916 Colorado Flyers 36 925 ThunderStruck 37 939 Mustang Milers 38 964 Alta Track Club 39 975 Caballeros Running Club 40 1014 RCXC 41 1041 Pollos Guerreros 42 1044 Team OCXC 43 1111 Husky Cross Country 44 1126 Storm XC Club 45 1179 Volcano Vista Distance Project 46 1199 Boulder Creek Running Club 47 1266 Los Leones 48 1509 Red Mountain Running Club 49 1526 West Track Club 50 1540 Wolves Running Club 51 1599 100 Mile Club 52 1616
Upcoming Interviews	Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018. Rocky Harris, CEO of USAT about his vision for triathlon and USAT Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated" Coach Ken Axford to talk about bike handling skills We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, which is as much about life skills and mental toughness as it is about ultra marathons Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team
303 Triathlon	Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.
Affiliate Programs	Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.
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