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Welcome to 3-Fitness & Wellness

Our Vision: To guide individuals to accomplish what they thought impossible, in fitness, health, and performance.

3-Fitness & Wellness provides services in the areas of triathlon training, personal training, and wellness coaching.

Our Mission:

  • We will educate, motivate, and support our clients with a positive attitude and in collaborative atmosphere
  • We will serve as guide to help clients accomplish fitness goals they, and others, never thought they'd be able to
  • We will assist clients in improving their current level of health and fitness through individualized programs; we do not believe in the cookie cutter approach
  • We will help those who consider themselves “non-athletes” to successfully compete in triathlons and other endurance races, and help triathletes improve their skills, techniques, and race performance through evidenced-based methods.

Why Guide?

guide bwConsider the Mountain Guide. Mountain Guides do not climb mounts for people. Nothing is accomplished, really, if you hire me as your mountain guide and pay me to go to the summit while you watch me with binoculars from the lodge.

As your guide, I help you plan the climb. We access your readiness for the climb and what you have and need in equipment and resources. Together we determine what route to take. We plan how long the climb will take, and how to handle elements we cannot control.

When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope - a support.
From Michael Arloswki, Wellness Coaching for Lasting Lifestyle Change

Recent Articles by Coach Ken

usat certcoach newThe Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone, July 10, 2017
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone, June 9, 2017
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone, May 9, 2017
The Vegan Triathlete
USA Triathlon Multisport Zone, August 8, 2016
How to Calculate Your Training Zones
USA Triathlon Multisport Zone, February 22, 2016
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

How to Master the Top 5 Challenges to Breathing in Freestyle

How to Master the Top 5 Challenges to Breathing in Freestyle

by Kevin Koskella, www.triswimcoach.com

The most common question I hear in the triathlete world about the mysteries of swimming efficiently usually involves something with breathing. In freestyle, it is the first step to get your body position right. Then, for many, you throw in breathing and everything goes haywire! This has to do with lack of balance, using your head instead of your core to breath, and a few other factors.

Here are the top 5 challenges in learning how to breathe in freestyle, along with the remedies on how to get over these:

  1. Not Getting Enough Air. There are a couple of reasons this typically happens in freestyle. First, make sure you breathe out all of your air before you rotate to take a breath. When learning, some people try to exhale and inhale while they are rolling to the side for air. There simply is not enough time for this! Your exhalations should only be in the water in the form of bubbles. At first the timing may seem difficult, but eventually you will get used to it. Second, you may be sinking as you breathe. Make sure you are rolling to the side to breathe, and not rotating your head and looking straight up. Practicing the side kicking and shark fin drills, as discussed in The Complete Guide and in the introductory 4-session online clinic you get by signing up for the Tri Swim Coach newsletter will also help you with this challenge.
  2. Extended Arm Sinks While Taking a Breath. This is mainly a balance issue. While you breathe to one side, your other arm should be extending. For many swimmers, this extended arm pushes down into the water (elbow drops) and they are sinking while trying to inhale. The side kicking and shark fin drills will also help to improve this. Another drill also discussed in the materials that will help with this challenge is the fist drill, which forces you to not use your hands, therefore improves your balance in the water.
  3. Speed is Sacrificed because of a "Pause" While Breathing. A typical scenario is that you feel like you're cruising along just fine and then you take a breath and it feels like you've just lost all your momentum. To remedy this, when you breathe, concentrate first on breathing to the side (as in #1), then on having your mouth parallel to the water, instead of over the water. The latter will take a while to master, but once you do, it will take care of the pause, and improve your speed overall.
  4. Difficulty breathing while navigating in a race. You need to look up to see where you are going, and at the same time grab a breath. How can you do both? Start with bilateral breathing (breathing on both sides every 3 strokes). This will help you to see about where you are without lifting your head up as much. When you need to lift your head up to sight, try not to look straight ahead- this will make your hips sink and throw you off balance. Instead, take a quick peek at your target, roll to the side to breath, and bring your head right back down into position.
  5. Sucking In Water While Taking a Breath. In practice, this will sometimes occur because of #1 and #2 above. In a race, the waves may cause the inhalation of water instead of air (bilateral breathing will help here as well). The drills to practice to improve balance and avoid this unpleasant occurrence are the side kicking and shark fin drills, as well as the one-arm drill. To perform the one-arm drill, swim a full stroke with one arm while your other arm rests at your side. Breathe on the opposite side of the stroking arm. This is a difficult drill and takes some practice, but it will pay off!

About the Author

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled "The Complete Guide to Triathlon Swimming" which is sold on his website in downloadable form.

How one of my "back of pack" Lake Andrea swimmers went from fear of swimming to Irongirl to Half Ironman: https://t.co/g6Zaci7aCB
Sep 09replyretweet
My latest article for @usatriathlon MultiSport Zone - about why we did all those race simulations! https://t.co/bmzn7og9lF
Jul 16replyretweet
The 5 Biggest Transition Mistakes - my latest article for USA Triathlon Multisport Zone. https://t.co/79OpNeWRWS
Jun 13replyretweet

Website News

Welcome to the new 3-Fitness and Wellness website

We're in the processing of moving information over from the old site, so please check back often.

Thanks!

Coach Ken