Duane exiting the water first
Dobkanized Workshop Sessions
1. Dobko 101: pull technique
Duane will teach you ways to turn those arms into canoe paddles. The main concepts involve wrist, elbow and shoulder position so that your arm is constantly pushing you forward whenever it is in the water. The workout for this clinic is a set of 200 yard/meters swum against a group goal time!
2. Dobko 102: kick technique
Duane will teach you to take those bulging cycling quads and turn them into propellers. You’ve got strong legs to bike, why not put them to use in the water? Concepts demonstrated include abdominal, hip, knee, calf and ankle movement. Also included are tips on how to maintain a 6-beat kick. The workout for this clinic will divide the participants into 2 groups which will race against each other in a set of 50 yard/meter sprints.
3. Dobko 201: sprint fundamentals
Are you sick of being dusted at the start or around a turn buoy? Then you won’t want to miss this session. Duane takes the knowledge of Dobko101 and Dobko102 and shows how you can train and install a “Fast Forward” button into your swimming game. The workout for this clinic will involve racing 50 yard/meter with a suitable handicap for each participant, depending on swimming ability.
4. Dobko 202: training zones
This session will instruct you how to combine your new found swimming knowledge with what you already know about triathlon training. How do you train at Lactate Threshold, Aerobic Threshold, or your Max? Also included are test sets and metrics that you can use to track your swimming improvements and predict performance in your races. The workout for this clinic is a team time-trial 200 meter/yard where swimmers of similar ability draft off of each other and go as fast as possible!