helping you meet your swimming goals
KIRSTEN READ | KGR COACHING
WHO I AM
Kirsten Read | Competitive Swimmer | Certified Coach
USMS Levels 1 & 2 Certified Masters Coach
I grew up age group swimming in western MA, eventually won HS state championships in 3 events as a sophomore and went on to swim and row at Brown University. I am now an avid open water swimmer.
I have an M. Ed. and am a certified masters swim coach.
I am excited about sharing my 10 years of open water expertise with anyone who would like to learn how to unlock their potential for swimming smarter and faster.
I live in Kennebunk, Maine and swim for Great Bay Masters out of NH. I have won such races as Peaks to Portland and the Nubble Light Challenge.
Bermuda Round the Sound
Cork, Ireland Distance Week
Bermuda Round the Sound 10k - 1st woman 40-59/8th OA
Casco Bay Islands SwimRun - (SC) 2nd women's team/7th OA
Peaks to Portland ME 2.4 mi - 2nd woman
Casco Bay Islands SwimRun - 10 mi Run|4 mi Swim
Peaks to Portland ME 2.4 mi - 2nd woman
Bermuda Round the Sound 10k - 1st woman 40-59
Swim for Life Provincetown - 1st woman, 2nd OA
Sebago Lake 10-mile Crossing
Misery Challenge 3 mile - 1st woman
Kingdom Swim 6 mile - 1st woman (skin)
Mashpee Super Swim 3 mile - 3rd woman
FINA World Masters Champ Montreal - 3k OW - 4th 45-49
USMS Lake Placid 2 mi Cable National Champ- 2nd 45-49
Peaks to Portland ME 2.4 mile - 1st woman
Nubble Light Challenge ME 2.4 mile - 1st woman
Sharkfest Boston MA 1500 meter - 1st woman (tie)
Bermuda Round the Sound 2k - 1st woman
2009-2010 FINA World Top 10 800, 1500 free
NE Record, 800, 1500, 1650 free 40-44
US Top 10 One Hour Postal Swim - 4830 yards
Save the Bay RI 1.7 mile - 2nd woman
Nubble Light Challenge ME 2.4 mile - 2nd woman
Other Top Finishes
Landshark Amesbury MA
Great Chesapeake Bay Swim VA 4.4m
Kingdom Swim VT 5k
Salem MA Swim & Fin 1m, 3m Salem MA
Wild Fish 1m 2 Bridges NY 2.5k
Big Shoulders Chicago IL 5k
Bermuda Round the Sound 2k, 4k, 7.5k
Wayland MA 3m Merrimack River Lowell MA 2m
KBIA Cove Kennebunk ME 1m
Against the Tide Hopkinton MA 1m
SMALL GROUP WEEKLY TRAINING | PRIVATE COACHING
CAPE ELIZABETH - WESTBROOK - UNE
@1 -- $50
@5 -- $45 ea
@10 -- $40 ea
video analysis free for package of 5 or 10 (@1 add $30)
@1 -- $95
@5 -- $85 ea
@10 -- $75 ea
video analysis included in package of 5 or 10 (@1 add $30)
PRC* SMALL GROUP Workouts - Technique, Pacing & Endurance
Rates vary from $12-15 based on arrangement with pool
you may share private rates with a friend or two
Packages are good for one year from date of purchase.
At least 24 hours' notice must be given for cancellations.
*PACE RACE & CHASE (PRC)
SMALL GROUP TECHNIQUE & PACE WORKOUT PROGRAM
This is a customized, coached, affordable small-group one-hour workout (1-2 lanes) for swimmers of similar speed, organized by me. It is a combination of a private session and a macro coached workout -- so you will get a customized workout and technique attention from me and a unique opportunity to use different pacing strategies to work on improving your speed and endurance -- the pace clock, swimmers at your pace, and slightly faster swimmers. Plus, swimming in a group is fun and social!
EMAIL email@example.com to get on roster for your pace group or sign up through Cape Elizabeth for one of those specific sessions.
PACE RACE & CHASE
Customized small-group Technique & Pacing Instruction
3-6 similarly paced swimmers: a combination of a private session & a macro coached workout -- so you will get a customized workout and technique attention from me. It's a unique opportunity to learn different pacing strategies to work on improving your speed and endurance (the pace clock, swimmers at your pace, and slightly faster swimmers). Plus, it will be fun! Email me to get on the Roster. Will need your 100 yard pace approximation to designate your Group options. Workouts for each pace group individually scheduled.
SWIM & SWIMRUN CLINICS
Contact me to discuss setting something up in your area with your group or team.
MY SWIM TIPS
TRAINING TIPS TO HELP YOU PREPARE FOR OPEN WATER
NEW TIPS ADDED REGULARLY FOR ISLESBORO iX2020
for More Effective, Efficient & Effortless Freestyle
8x25. Rest 10-30 secs between swims (or whatever you need). Swim as effortlessly as
possible (calm, gentle strokes). Count your strokes and breaths -- objective is to attain the lowest count for each. Here I take 10 strokes and zero breaths and I am not out of breath. (hint: if you know your count is 20, then plan a breath at 5, 10 & 15. Then try a breath at 6 & 12. Once you have mastered that, plan one breath at 10 if you can. NOTE: BREATH HOLDING CAN BE DANGEROUS IF DONE INCORRECTLY. Don’t push yourself to discomfort. If you only get down to 3-4 breaths that is fine.
Metacognition cues: Tall, Calm, Gentle
BEFORE & AFTER VIDEOS - ZEN DRILL IN ACTION
SAME TRIATHLETE. WEEK 1 BEFORE FIRST LESSON. WEEK 2 ZEN DRILL.
ALLIGATOR EYES DRILL FOR SIGHTING QUICKLY
WHY & HOW TO SIGHT QUICKLY AND EFFICIENTLY IN OPEN WATER
Lifting just the goggles above the water (without a breath) is a good skill to have in the open water. A swimmer needs to be able to be AWARE at all times to:
1. Sight on a pre-determined spot or buoy and therefore swim straight
2. Monitor for water craft
3. Keep track of swimmers in the pod
4. Maintain proper distancing (6' to 10' during a pandemic)
5. Draft (when not distancing during a pandemic)
ALLIGATOR EYES DRILL:
LOOK-LOOK-BREATHE TO THE SIDE (REPEAT 4x)
-Try to keep just goggles above water line on the sight. Keep mouth in the water if the conditions are calm. If it's choppy you will have to lift your head higher.
-Don't inhale while you sight -- this is a bad habit and will cause you to swallow water when conditions are rough. You can experiment with exhaling through your nose when looking forward. Make sure it's forceful, like a snort. Make sure you always turn to the side to inhale in the protected pocket.
-Take a mental snapshot of what you see and get your head right back down. Now you can think about whether what you saw was a confirmation or not while you make forward progress.
THE BOXER SWIM DRILL
HOW TO PUT SOME POWER AT THE FRONT OF YOUR STROKE
Are you too “dainty?” Some swimmers don’t put enough oomph into the front of the stroke. I call this drill The Boxer because we use a pair of hand paddles in our fists and punch with our core to put some drive into into the entry.
I like to use a pretty large pair of hand paddles but use whatever you have on hand.
Use your core - hips, abs, shoulders
Try to make a splash - points for the most noise
Punch down slightly - hand below elbow
Make sure you are extending forward before sweeping back
Hinge at the elbow and pull with bent arm
Pause before entry
Put on the brakes - you may find if you’re too shallow on entry the paddle will flip up and cause a great deal of drag. Punch down ~ 6”!
Pull with a straight arm - hinge at the elbow and pull with bent arm instead
Video Analysis FREE when at least 3 Lessons booked with Kirsten. If just one lesson video $30 extra.
We will identify key areas needing improvement and appropriate strategies for correction.
Above Water Video
What a coach can see from deck: Basic stroke technique, rotation, entry, catch, timing.
Impossible to see from deck and the most important part of the stroke: The Pull, coupled with rotation and kick.
Side by Side Comps
Crossing Over? Pulling with straight arm? Not engaging your core? Most people are visual learners and a picture paints a thousand words.
Are you pulling with a straight arm or a 90 degree elbow? Are elbows or wrists dropping?
First Lesson BEFORE
Issues with timing, balance, over-rotation, and breathing.
First Lesson AFTER
In one hour, this client has mastered the drills given and has gained power, balance, timing and momentum. This result is nothing short of remarkable!
Kirsten in Open Water
This video was taken of me in Bermuda. I subsequently wrote a blog post discussing how to stay balanced and stable in less than perfect conditions.
Reviews: what clients are saying about their experiences working with me
I spent years dreading the swim leg of triathlons, of coming out of the water somewhere in the middle of the pack exhausted, dizzy and struggling/wasting time in the transition area. I knew that I had issues with my form and had sought out other coaches in the past without success. I decided to give Kirsten a try after hearing about her from a friend. Kirsten not only quickly assessed areas for improvement - but much more importantly, she showed me methods and ways in which I could correct them. I became better balanced, had better form, and improved my times with less effort. When the triathlon season started up, I went from struggling and coming out in the middle of the swim leg to being consistently in the first quarter of the pack, exiting the water relaxed and more able to quickly get out of the transition area with plenty of energy for the bike. I can state that without her instruction/coaching and resulting time savings I would not have achieved the USA Triathlon All American Age Group ranking for 2019.
Thank you, Kirsten. I am looking forward to starting up a new set of goals/lessons with you this Spring.
-Herb Coolidge (USA Triathlon Association M 60-64 All American 2019)
Thanks so much for your help, Kirsten. It's becoming increasingly difficult for me to dislike swimming when there are swims like this morning. :)
In my first lesson Kirsten helped me so much with my technique (elbows during pull phase, distance per stroke, relaxing) that at the end of my very next workout, I was able to hit my goal of sub 1:20 with a 1:18 100yd. Focusing on form gave me beautiful moments of clarity and strength- felt awesome when that happened!
Setting my sights on a 1:15.
Can't wait to work with you again soon!
(subsequently has gone 1:13!)
"Think like a long boat, stretching out on my tip-toes, the longer I am the better the reach, the better I can easily glide through the water. Head down with eyes angling forward slightly, paying attention to my hand and arm stroke entering and pulling through the water. Hands are flat as they enter the water, wrists slightly bent, hands slightly cupped, hands and arms serving as my paddles, powerfully pushing the water back. Rest and relax arms as they go through the recovery phase. Turn and rotate my body slightly to the side for a longer reach and less resistance. Legs are relaxed and kicking from the hips with feet flexible. Breathing is relaxed while filling up the chest and abdomen. Appreciate the beauty of the water and your surroundings, aware of how fortunate you are to be healthy and alive.”
Wow...having fun with this! Swam a mile yesterday and today and really enjoyed relaxing while concentrating on many points. I can see me improving down the road because I already feel more efficient. I like the catch up as it makes me think about my paddle which is easier to think about one arm at a time, and it makes me kick a little more which is good for me. For the first time, even though I practiced kicking all winter, I am thinking about kicking from the hips and keeping me feet flexible. One interesting concept: watching you show me your stroke style out of the water was a great visual. In that moment I saw you from a photographers perspective, it was striking how fluid and graceful your arms moved. In a strange way it reminded me of a baseball player for the Red Sox (Dwight Evans) who had the best baseball throwing motion and accuracy of his generation. He had the best physics and the best style. So, in a relaxed way I have been thinking about having a smooth almost stylish stroke as well as having a "strong paddle" under the water. Hope this makes sense. The articles and videos are fabulous too. Thanks for the start! …We only met that one time but it had a dramatic effect on me. As you know, in your “work “ you sometimes have a powerful lasting effect on swimmers without knowing it. Such is the life of an amazing person/coach as you are.
OMG the swim was actually my favorite part of yesterday. Swimming in a washing machine of thousands of athletes and never faltered, never, I swam strong. I did not go to dark places. I did get kicked several times but I held my own, all with the grace and confidence instilled in my from an amazing coach! 1:37 per 100 is huge for me — huge and HUGE!! When you listen and practice what Coach says great things can be done. I am so glad that our lives crossed paths and I could honor you in true Kgirl fashion at IMMT.
Ironman Mont Tremblant
I attended an open water swim with you last summer and with just a few tips from you went from being a 2:15-2:20 per 100 swimmer to a 1:50-2:00 per 100 swimmer. (She went on to hold 1:45 pace this year for Peaks to Portland.)
-Kelly Edwards (P2P)
I couldn’t have done it without you.
-Sean O’Hare (P2P)
Kirsten, you deserve a lot of the credit for what I accomplished today. Your tips, coaching, and support helped me to do something today which I did not imagine possible a year ago.
-Chris Branson (P2P)
I am so grateful for your coaching and support which really got me through the rough spots and able to complete this race! I am very happy.
-Dori Amara (P2P)
BTW I’m pretty happy that I shaved 3 min off my swim time at Tri for a Cure….yes! Kgirl coaching and a new wetsuit!!! Thank you, lady K!
-Julie Griffin (Tri for a Cure)
Can’t wait to be with you again next fall. You have helped me so much. In my open water swims I am now consistently at or below 2min/100 and was never better than 2:20/100 before. Peter can’t believe how much faster I am. Thank you so much!
One thing I love about working with Kirsten is that the workouts she designs are a collaboration of her expertise and my needs as a developing long-distance swimmer. I am very data-driven, and through the use of Garmin Connect I can upload my workouts for Kirsten to review and adjust the intervals in my workouts as needed. She is able to translate what you are looking for into technique drills and intervals designed to help get you to where you want to be. Example? After only 6 virtual workouts and adjusting my catch, I was able to shave 13 seconds off of my 1-mile pace. Six months from now I can’t wait to see where I am!
I had the pleasure of meeting Kirsten at an OWS event in MA about a month after I started working with her and she is without a doubt one of the nicest people you will come across. If you are able to self-motivate and are looking for someone to take you to the next level, I highly recommend contacting her!
Swimming is going great! Much less shoulder pain. Feel faster and stronger. Endurance is strong. Did 3500 yards yesterday in 1:09 and was not really trying to kill it. Best money I have spent is on you!
- Bob Cundiff
Thank you so much!! I cannot believe how much useful info you gave me in such a short period of time! It eclipsed the amount of info I've been given over the past 5 years by a hundred-fold.
- Yvonne D.
Thanks so much for all of the links. I have looked at all of them. Now - I just want to get back to the pool to try some more things. But more than the links, thanks for all your help, insights, and technique coaching. It is something I wanted for years, and was never in a place to be coached. I have had a chance to see a few coaches work with students. One of the reasons I wanted to work with you was because you always seemed to be much more involved, animated, and active when I saw you working with folks. And you were that way with me. Thanks much! It has really made a BIG difference.
- Mike Lynch
I have been an age group triathlete for twelve years but never really had any formal instruction. This year I decided to hire Kirsten Read to help me make some improvements as I train for my upcoming season. After spending twelve years figuring things out on my own (or not) Kirsten has helped me make substantial improvement in just a short time. She has breathed new life into my swim training and I am now heading to the pool with a renewed interest in swimming and the confidence that I can still improve!
- Bob Turner, Owner, 207 Multisport, USAT Level 1 Certified Coach
When I learned that my application had been accepted for the Tri-for-a-Cure, I panicked. Though I had a running and biking background, it had been years since I'd actually been in a pool. How very lucky I was to discover Kirsten and to have her as a guide as I, literally, jumped back into the water.
Kirsten is the consummate teacher and coach. She listens, inspires, challenges, questions and encourages in the very best of ways. Like any excellent teacher, Kirsten cares about my experience, pays attention to my self-doubt and then knows how to push me past these limitations to try harder.
Initially our lessons took the form of stroke analysis. Kirsten videotaped and watched me swim lap after lap offering suggestions, exercises and various swimming aids to help highlight our focus. After the lessons, she emailed the videos and offered a review of the salient points for my own practice. How helpful it was to have the tapes to return to and to record my progress over the arc of several weeks. Kirsten also has been instrumental in providing me with workout programs to develop my speed and stamina.
Though the videotapes and swimming aids help to deepen my learning, it is truly Kirsten herself who inspires me to do better. I trust in her input and want to work harder as she is so committed to my improvement. She is curious, devoted, passionate and simply a wonderful teacher.
- Carolyn Megan
Kirsten has been the best swim coach. She has each lesson directed toward the things I need to work on and it's really fun. I have learned so much. I would highly recommend her for anyone looking to improve their stroke or even if you are new to swimming. Thanks Kirsten for all your help and for making it fun along the way.
Thanks for all your coaching advice! I dropped over 10 seconds on my 100 last night - which was very encouraging!
Kirsten is a skilled communicator. She gives constructive feedback and always checks in on how I feel when applying technique changes to make sure that I’m seeing and feeling improvements. After our session, she follows up with video evaluation and more helpful and positive feedback. I’m finally learning to love swimming. Thank you Kirsten.
I just wanted to tell you all the great comments I have heard about our Sunday nights. You are doing a terrific job and how awesome to hear from the great swimmers, "I have had an ah-ha moment", "I am learning so much" and "what a great workout". I always thought that great swimmers didn't need to learn something new. I don't feel so alone being a relatively new swimmer.
Thank you Kirsten! This clinic was a great confidence booster for me. You are an amazing coach/instructor, your love of swimming came across in every class and definitely kept me motivated to push myself to get better every week.
My husband is a little jealous of all the great information you gave us, I've tried to share some of it, but hey, I know he'll out run me so I need to keep a little edge on him in the water. :)
VIRTUAL SWIM SQUAD
Online Coaching that Really Works
Email me for details - firstname.lastname@example.org
Amazed. Your system is fabulous! Started the VSS two days ago and am ALREADY SEEING PROGRESS! -WB, Mexico
Great workout. You should make VSS an App. -DE, Maine
One week in and I’m completely re-thinking how I swim! I used to like the mindlessness of swimming laps but now I am appreciating the mindfulness of thinking about everything, becoming aware of how I am moving through the water, and using new and different muscles. -AB, Connecticut
It is really trippy how the water feels so different after sculling & the drills -the video super helped. -AH, Chicago, IL
I was feeling that grip on my finger tips after these drills and through the work out. -JB, Rhode Island
Email me for details - email@example.com
VSS 3.0 - March $20 / March & April $40