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Workouts in a Binder: Swim Workouts for Triathletes Spiral-bound – October 4, 2002

4.3 out of 5 stars 36 customer reviews

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Editorial Reviews

About the Author

columnist for inside triathlon magazine

Product Details

  • Spiral-bound: 96 pages
  • Publisher: VeloPress (October 4, 2002)
  • Language: English
  • ISBN-10: 1931382204
  • ISBN-13: 978-1931382205
  • Product Dimensions: 5.2 x 0.4 x 7.1 inches
  • Shipping Weight: 9.6 ounces
  • Average Customer Review: 4.3 out of 5 stars  See all reviews (36 customer reviews)
  • Amazon Best Sellers Rank: #850,142 in Books (See Top 100 in Books)

More About the Author

Helping endurance athletes succeed is Gale's primary business goal; she can help you achieve your goals. Whether you are training to complete an event or compete at an event, you can use the same training principles that elite athletes use to improve your fitness. Gale makes it easy to succeed with her books and ready-to-use training plans for several different event distances and athletic goals.

Gale's first Olympic experience was as the personal cycling coach for an individual cyclist at the 2000 Sydney Olympic Games. Her athlete won the 2000 USA Cycling Pro National Championship race, which was also an Olympic team selection event. Winning this event meant a secure spot on the 2000 Olympic team.

In 2004 Gale was selected from a small number of top coaches to be the 2004 USA Triathlon Olympic Coach for both the men's and women's triathlon teams for the Athens, Greece Olympic Games. This honor was in addition to the selection by USA Triathlon to serve as the 2003 Pan American Games Coach for both the men's and women's teams.

Gale has instructed or coached athletes since 1974. She has a BS degree from Colorado State University, is certified as a Level I Coach by USA Cycling and a Level III Coach by USA Triathlon. These are the highest certifications available in both sports. She was among the first, small, group of Level III triathlon coaches certified. She served on the USA Triathlon National Coaching Committee from 2000 to 2006. She served as the committee chair-elect, immediately after joining the committee and went on to serve as the chairperson for five consecutive years.

She served as one of only a select, few USA Triathlon World Cup coaches. Her success and experience lead her to being selected as a World Cup Coach for the International Triathlon Union (ITU) Sport Development squad. She has worked internationally for the ITU as a World Cup coach and presenting at coaching clinics and corporate team championships.

You can find plenty of supplemental information to help you succeed in her books Training Plans for Multisport Athletes, Triathlon Training Basics, Bicycling for Women and Training Plans for Cyclists.

Gale created the Workouts in a Binder(R) product line and co-authored the first edition of Workouts in a Binder(R) for Triathletes, which quickly sold-out four printings. These handy workout cards help athletes and coaches optimize workouts and are waterproof to prevent destruction from water, sweat and dirt. This product line is constantly expanding to include new workouts and new authors.

Customer Reviews

Top Customer Reviews

Format: Spiral-bound Verified Purchase
Swim Workouts in a Binder for Triathletes is my new "Most Valuable Tool" for training this season. Bernhardt begins the book by making a concise case for sound, purposeful training. No more meaningless laps or jumping in the pool and developing "a plan" on the spot. You can use the workouts, enough to keep you interested for a long time, on their own as you wish. Alternatively, you can truly maximize this nugget by developing your own plan for the season. She provides a 12 week program, assuming 3-4 swims per week, to save you planning time and/or to give you a general structure. The plan is adaptable and flexible and I see no difficulty in adjusting it to my own training needs. In order to accomodate new and seasoned athletes, and those training for shorter courses and iron distance, each workout has two distance options. Your first workout will be a test so you have a reference tool (time) that keeps you training at your own pace instead of some speedier (or slower) swimmer a lane over. Bernhardt makes purposeful training so understandable that you'll wonder why you even bothered "just getting in for a swim" in the past. I have the Triathletes Training Bible (Friel) and Training Plans for Multisport Athletes (Bernhardt), and this book is a great addition. While the other two books have helped me understand what I want to do in order to train well, Swim Workouts in a Binder has saved me hours of time in my season planning and given me a renewed excitement for pool training.
The book is the perfect size to sit at the edge of the pool for mid-workout reference, and the sturdy spiral binding keeps your page in place. It will get absolutely soaking, and that's okay.
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Format: Spiral-bound Verified Purchase
The workouts and the book overall are good, and for the self-coached athlete, much better than trying to think up a workout every day. There are two main sets for each workout, one longer than the other, but they could use more differentiation - one may be 2600 meters and the other 2300 meters. It should be more like 2600 and 1900. Or slip a third option in the middle. Of course, if you are reasonably experienced, it's not had to extrapolate whatever distance you plan to do for the day.
But....the flaw...once you get it wet, it's nearly impossible to get it dry again!
The pages are waterproof, but they stick together and even a little splash seems to get every page wet. Unless you stand it up and open as many pages as you can, rotating this every couple hours for several days, you just can't get it dry before it starts to mildew and stink. I evn tried putting it in the dryer (on that removable non-rotating shelf) but unless you get those pages open, it won't dry.
Two solutions I've found- (1) take off the spiral binding, hole punch the pages (not easy, since the pages are plastic), but it into a binder, and just take a single page for the day's workout to the pool, or (2) keep the whole thing in a big ziploc bag, turning to the page you want first, then zipping it in for the pool. This work pretty well, and keeps you from owning "Stinky Workouts in a Binder".
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Format: Spiral-bound
I've been fitness swimming for several decades which usually means go to pool, swim a mile. I recently started working through the workouts in this book with some triathlon friends. Still manage to get my mile but every day takes a different focus, my swimming has improved and I enjoy it more. Each page is something fresh and different. While the pages are waterproof, you do need to spend a few minutes and wipe EVERY page dry when you get home, not a big deal. Or stick the book in a ziplock bag and avoid the wet pages problem in the first place.

While it doesn't matter if you swim in metres or yards, the book is written for a short course 25 metre/yard pool. If you're like me and have the luxury of a 50m pool, you'll find that some of the drills don't convert nicely to the long course.
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Format: Spiral-bound Verified Purchase
I was on the swim team as a little kid. I mean little. Never learned how to do a flip-turn. At 32 I decided to try swimming as a way to stay fit. After a few months in the pool, I was losing weight, but getting bored. I bought this book just for variety in my workouts. A mere three months later, other swimmers are stopping me and asking if I competed in college, how many triathalons I have competed in (zero!), and I even had someone's coach tell me I had great form. I attribute my development into a speedy, flip-turning, bilateral breather 100% to this book. The workouts based on form and muscle endurance are my favorites and have helped me the most. The workouts are long - I just set a timer for one hour and do what I can....lately, I have started finishing the sets before my timer goes off. The book is freestyle only, and I look forward to trying the book with all four strokes. I recommend the book to anyone who asks me how they can become a better swimmer!
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By A Customer on February 13, 2004
Format: Spiral-bound
This book appears to be similar to the Waterproof Coach: The Waterproof Workout Book for Fitness Swimmers and Triathletes published several years ago. The Waterproof Coach has more versatility because it's interior workout pages can be rearranged to create thousands of combinations of workouts.
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