Courtesy of Gerry Rodrigues, Tower 26, Santa Monica.

World champion Holly Lawrence discusses how she transformed herself in the open water through the 3Fs: move from fear to familiarity through frequency with Coach Gerry Rodrigues and host Jim Lubinski at Tower 26‘s Be Race Ready podcast episode #17.

Lawrence talks about thorough preparation for a triathlon swim.

Rodrigues discusses different workouts with Lawrence including butterfly sets that are frequently done to build power and develop race take-off speed.

He described the podcast, “Jim and I interview 70.3 IRONMAN world champion, Holly Lawrence, with her run coach, Sean Jefferson. We learn Holly’s athletic history, starting with swimming, when running and biking were introduced with the natural evolution to triathlon. She discussed her coaches, her athletic progression, and her open water improvements.”

Butterfly kick on my backstroke is helpful to loosen my legs,” explains Lawrence. “It is one of my go-to exercises after a weekend. There is a lot more core stabilization when swimming butterfly than compared to swimming freestyle.”

Tower 26’s Be Race Ready series episode #17 is available on iTunes, Stitcher and at TOWER26.com.

Questions can be emailed to Gerry Rodrigues at gerry@tower26.com.

Additional Tower 26 articles and podcast are posted in the links below:

* TOWER 26 Be Race Ready Podcast Goes Live
* Be Race Ready – Framing Cycles And Swim Workout Design
* Be Race Ready Podcast On Tautness, Alignment, Propulsion
* Guardians Of The Sea, From Tower 26 And Beyond
* Tower 26 website
* The Open Water Grave By Gerry Rodrigues
* Alignment And Structural Presence In The Open Water
* Tri To Improve In The Pool And Open Water
* Tower 26’s Gerry Rodrigues On Gripping And Ripping
* DPS And EVF In OWS
* Kicking In The Open Water For Triathletes
* Breathing For Triathletes In The Open Water
* Fear Can Be Overcome With Frequency To Build Familiarity
* Sultan Of Swim Discusses Open Water Essentials
* What Can We Learn From Olympic Swimmers?
* Triathlete Airplanes, Gliders, Helicopters In The Open Water
* Art Of Tapering, The Final Frontier Before The Big Race
* Gerry Rodrigues Towers Over Open Water Coaching
* Fill 3 Buckets for Better Swimming By Gerry Rodrigues
* 3F: Move From Fear To Familiarity Through Frequency
* What Can We Learn From Olympic Swimmers?

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