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. :)

--Jeannine Foster

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.

Thank you.

Can't wait to work with you again soon!

-Keri Lupien

(subsequently has gone 1:13!)

Swimming meditation...

"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.”

-Matthew Muise

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.

-Matthew Muise

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.

-Katherine Chabot-Boucher

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!

-Merle Westbrook

I’ve had the chance to swim and work with Kirsten over the past 3 years as she’s developed her KGR swim program. As a lifelong competitive swimmer who now competes as an elite triathlete I’ve seen a gamut of coaches and methodologies. The foundation of what you should look for is always the same — someone with years of experience in the sport and someone who cares deeply about the people they work with. There are a lot of games in town and I always tell perspective athletes to do their homework. Good coaches aren’t born out of thin air, they develop just like athletes, so my suggestion is find someone who can walk the talk. Kirsten does just that. Her stroke analysis is on par with leading coaches in the world and she helped me refine and fix flaws in my stroke that had been the result of bad habits over 20 years. Whether you’re suffering from adult onset swimming disorder or at the top of your field, her expertise will make you a better swimmer. I currently work for Purple Patch Fitness under Matt Dixon and have had the chance to speak and work with professionals such as Gerry Rodrigues and Paul Newsome, of the now famous Swim Smooth. Kirsten uses the same methodologies that are at the leading edge of swimming mechanics and efficiency. I couldn’t endorse her more strongly as a coach, or human being.

-Matthew Hurley

winner, Casco Bay SwimRun, Maine 70.3

I sought out a swim coach after signing up for a 10K OWS and realizing my strokes and speed were not improving through my local Master’s swim program. The classes had over 30 swimmers, usually 6+ swimmers to a lane, and I needed more personalized training. Kirsten came recommended by a friend in the long-distance swim community, and responded almost immediately to my request for information. Down to earth and extremely easy to talk to, she was open to working with me virtually as we live about 100 miles from each other. Kirsten provides several workouts a week as well as helpful links to swim videos that demonstrate proper form. She recently analyzed a short video I took of myself swimming, and then illustrated, by frame, what I was doing well and what I needed to work on. What an eye opener! Though I have been swimming for over 20 years, this is the first time I’ve been able to actually “see” my strokes.

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!

-Naomi Fisher

I started swimming in my mid forties after deciding to take up triathlon. There are a hundred ways to invest in triathlon, which includes three sports. All the equipment and gadgets, each with various results. Magazines and media can add further confusion to the training process. After a couple years of going it alone with my swimming, I made an investment which has proved to be the most worthwhile one yet, coaching. Working with Kirsten provided immediate improvement to my technique and performance. Kirsten provides a positive atmosphere to learn what can be a challenging endeavor. Kirsten takes a genuine interest in the progress of her clients and engages as a partner in your swimming journey. If you are on the fence deciding whether to invest in swim coaching, don't be. You will be glad you did.
-Curt Lebel

Just finished a lake swim..my longest ever. feeling more skilled, more comfortable each time I get in the water with the one less-than-one-hour swim instruction from you beats all the private swim lessons and the swim clinic sessions combined...a year ago, even with all the St Joe's lessons and clinics, i did not look forward to swimming as much as i do now...because of the session with you! You have made the difference, gave me confidence, and skills to work on. I look forward to my swims now. thanks!
-John Keller

I absolutely enjoyed our lesson on Sunday. It was the most helpful information Ive ever been given regarding swimming, after trying off and on this past 3 years. I greatly appreciate your approach to teaching, and breaking down each aspect of the technique into manageable bite size pieces. I recognize I have a lot to work on, but it doesn't feel overwhelming, is feels like something I can really gain efficiency from...Thanks again for all the great feedback in your follow-up email and the videos are awesome!
-Nick Mansperger

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.