Triathlon Swim Training for Beginners To Intermediate Triathletes

Former All-American Swimmer Reveals His Proven Methods That Have Helped Thousands of Triathletes To Slash 5-10 Minutes Off Their Triathlon Race Times…

How To Enjoy Crushing Your Old PR Triathlon Times…
While Using 50% Less Energy!

“The Only Program With The Specific Swimming Drills, Workouts, And Race Strategies You’ll Need
To Swim Faster And More Efficiently!”

In A Rush? Just Watch This Video To See
How Easy It Is To Slash Your Race Times In A Matter Of Weeks!

From The Desk of: Kevin Koskella
World Famous Swim Coach

Dear Dedicated Triathlete,

Do you know which part of triathlon the majority of triathletes struggle with, and why? I bet you do… You could be struggling with the same problem for the same reason. I’ll tell you about it shortly, but first, I want you to imagine this scene…

You are getting ready to race in a triathlon this morning. As you arrive at the event, there’s a cool mist hanging in the air.

The sun is still rising and there’s just a few puffy white clouds in the sky. As you were driving to the event, you heard the weather report: perfect skies, sunny, and 72 degrees… You couldn’t ask for better weather to do a triathlon.

You look around at your competitors and then gaze out over the water as you slip into your wetsuit. You felt really relaxed and confident as you were driving here. You’ve been training for months and feel like today could be the day you set a new personal record.

But then as you’re staring out over the water, you start getting that old feeling again.

A feeling of nervousness and butterflies.

You start thinking about the distance you have to swim. You begin wondering what the water conditions will be like today. Will the water be smooth… or rough? Perfectly warm… or shockingly cold?

You look around at everyone else getting ready for the swim. It looks like today’s race will be packed with contestants.

You remember your last race and start thinking all of the splashing that happens as everyone hits the water at once. There will be so many arms and legs flailing around you… you can’t help but wonder if you’ll get accidentally bumped into by another swimmer at the start of the event.

You remember how tired you were after the swim last time. As you were training for this event, you kept telling yourself that this time, things would be different.

You trained hard — probably the hardest you ever have.

But you never gave a second thought to the bike or run… just the swim.

You suddenly realize that it’s always been the swim that separates the great triathletes from the rest of the pack…

Befriend the Swim…

Chances are, your story may sound like this one.

I know what it’s like to be starting out in the Triathlon. Even though swimming is the shortest part of the race, many view it as a “necessary evil.”

Swimming is the most difficult part of a triathlon… especially for beginners.

Many triathletes leave the water feeling exhausted and discouraged. They wind up hoping they can catch their “second wind” as they do the bike or the run next.

Why do so many triathletes struggle with the swim?

The honest truth is… it’s not because they’re horrible swimmers. Many of them have no trouble swimming endless laps in their local pool.

It’s not because they’re out of shape… almost every triathlete shows up on race day in great physical condition.

The reason why most triathletes fizzle out in the swim
is because they are doing it wrong!

Most swimmers waste energy trying to churn through the water… instead of moving the body forward. It’s as dramatic as trying to row a boat using your bare hands… instead of using top-of-the-line rowing oars.

Let’s face it: It’s no fun to compete in something that you know you don’t do well. It’s even more demoralizing to do that competition… do badly… and then try to find the energy to finish the other two parts of the race…don’t you think?

The stone-cold truth is… If you want to compete (and compete well) in Triathlons, then you have to make the swim your friend… and not your foe.

So how do you make the swim your friend…and even your best friend?

I’ll tell you but, first let me share with you a quick story…

“I’ve watched the DVD over and over…was 4th guy out of the water!”

“I wanted to let you know that I ordered your Essential Triathlon Swimming DVD about 2 months ago, because I decided to get into the sport of triathlon and it didn’t take long to find out that swimming was my weakest discipline.

I’ve watched the DVD over and over, and have been implementing the drills into my workouts. You really can tell the difference once you’re “doing it right”. Anyway, my first tri involved a 500M OWS. I entered the “First Timers” swim wave which consisted of 99 males. And I am excited to inform you that I was the 4th guy out of the water! 9min 25sec. Your drills really do work and have helped me develop a strong and efficient stroke.

Next, I’m going to order your complete guide so that I can be 1st out of the water! Thank you for the time and effort that you put into making these guides available to all of us.”

Joe Richardson,

Texas City, TX USA (Triathlete)

Hi, my name is Kevin Koskella. I started swimming competitively at age 8 and continued through college at University of California-Davis. It was there where I achieved All-American status in both the freestyle and backstroke.

After college I joined the corporate workforce. Like many people, I spent my work time at work sitting in a cubicle farm. Outside of work, I focused my spare time training for triathlons and open swimming events, studying nutrition, and working on getting a personal training certification.

I was feeling pretty content with my life. I was earning a steady paycheck and still had time to focus on staying fit and healthy. My life was pretty stress-free and seemed like it was headed in the right direction.

But then in late 2000, something terrible happened…

I got laid off!

It turns out I wasn’t as valuable at work as I thought. I was just another employee who lost his job when the dot com company I worked for started failing.

I was devastated. I felt sick to my stomach.

But you see, losing my job might be the best thing that ever happened to me.

Let me explain.

After I got laid off, I got motivated. I didn’t want to ever work for a company that I cared nothing about, and wanted to do something impactful in my lifelong passion- swimming.

I took what I knew about swimming, personal training, and proper nutrition and I started coaching other adults in masters level swimming and one-on-one lessons back in 2001.

I realized that most people have poor technique in the water and are using way too much energy to swim.

I went back and reviewed some of the basic freestyle techniques that helped me achieve All-American status in college.

Nearly Sinking in the Water to Becoming an Ironman Triathlete…

I started training athletes privately. It turns out that even early on, most of my students happened to be triathletes.

One of them was Jeff… a beginner triathlete.

Jeff presented a challenge.

While he has been cycling and running most of his life to get through his upcoming triathlon race… he could barely swim, yet alone complete the swim leg of the race!

But I rose to the challenge…and so did Jeff.

I started teaching him my energy-saving swim techniques. And while I was at it, I also started designing workout plans to help him get in top shape too.

I started studying the philosophies and techniques from some of the top swim coaches in the world. I tested everything I learned from them. What worked for me, I started using with Jeff and my other athletes. What didn’t work… well, I quickly discarded that and kept testing new ideas.

Jeff was my most beginner student, and yet, he whizzed through the drills and techniques I presented to him…I realized at that point that this stuff really works!

6 Weeks to success…

Within 6 weeks from the time we started working together, Jeff was going from the VERY back of the swimming pack to mid pack in his sprint and Olympic distance races…and most importantly, having much more energy for his strengths, the bike & run!

Within a few months, Jeff gained enough confidence to set his sights from Nearly Sinking in the Water to Becoming an Ironman Triathlete!

I felt like I did my job.

It didn’t take long until I had created my own system for training triathletes how to excel at the swim, based on what I was having Jeff and others do.

This system has enabled me to train triathletes — from beginner through professional — and help them become very good swimmers and even better triathletes within a short amount of time.

Pretty soon, the word started spreading and more people started contacting me for coaching.

Well, it didn’t take long for my schedule to become jam-packed. Before I knew it, I was turning away people who wanted my help because I didn’t have any openings in my schedule to offer them!

Finally, in 2003, I decided to offer help in an additional way. I took some of the techniques that I use with my coaching clients and I created an ebook called “The Complete Guide to Triathlon Swimming”.

Since then, thousands of people have eagerly grabbed it and many of them report new record times in their very next triathlon.

“…Have Had a Very Positive Impact On My Performance.”

“I have been meaning to give you some feedback on my evolution in swimming for some time. The drills and videos have had a very positive impact on my performance. One example would be the inability to swim 50 yards without having on the wall after the first 25. But the really cool thing is how much more efficient I have become. The drills form the core of my workouts.

Each day in the pool is an adventure in some type of breakthrough from the drills i do. While it has not been a cake walk , my proficiency doing the drills does effect my time for a set distance. One example would be doing 3×400 yards with a 1minute rest. Initially I could not maintain each 400 yard set at 8 minute pace. I could barely finish the last 400 in 10 minutes.

Through specific strength training drills and constant focus on technique over speed, I can now finish 6 x 400 feeling strong and ready for my run when I complete my pool workout. Some workouts call for over 3000 yards-no problem, I just ensure that the workouts are primarily keyed to technique work. My target race is St. Anthony’s in April.

Thanks Kevin for the great guidance.”

Bruce Mann,

Tampa, FL USA (Triathlete)

Why Overtraining Is No Longer An Option…

When it comes to training for triathlons, I have never been comfortable with the traditional philosophies of “no pain, no gain”.

I really dislike the tough-guy jock mentality of “the more of an exercise you do, the better it will work”.

You see, the human body has its limits of what it can handle before it starts to break down. This breakdown is often called “over-training”.

I realized first with my own training — and later on with my coaching clients — that you can’t treat your swimming training the same way as you do for your cycling or running training.

Each part of the triathlon — swimming, running, and cycling — stresses the body differently… so you need to train differently for each leg.

As soon as I made that breakthrough, I realized the secret to…

Getting More Results From Less Work…

While I was searching for different training tips, tactics, and techniques… I discovered a particular method of swimming that seemed very promising.

I started incorporating some of this method’s techniques and drills into my workouts. Pretty soon, I started adding it into my clinics and private lessons too.

Here’s what happened — I found this particular method helped my swimmers get more out of their strokes, swim faster, and more fluidly, while exerting less energy.

In other words, they were getting more results while doing less work!

So how do you start improving your swimming skills for your next triathlon?

If you’re a beginner looking for the best way to get started then there are limited resources available to you.

If you’re at the intermediate level and are looking to improve your skills, then I’m afraid to say it’s not much better.

Even if you have access to tri clubs in your area, many times these clubs fall short of offering any kind of true swim training plan.

Masters swim teams are a good place to go to get good workouts… but they’re rarely geared towards triathletes. Their focus is on doing lots of yardage and distance instead of offering technique help that works for the open swim.

But it’s not the fault of tri clubs or masters swim teams. Training for an open water triathlon swim is not the same as training for any other type of competitive swimming.

Open swimming requires more attention to using the proper technique rather than doing ordinary high yardage anaerobic workouts.

And that’s why after getting countless emails and customer requests, I created a system which any triathlete can use to improve their own swimming technique and lower their race times by 5 minutes without spending a lot of time, money or even energy…

Introducing… The Essential Triathlon Swimming DVD

At first, when people started emailing me and asking me if I would do a DVD on my swim training techniques, I wasn’t sure it was something I wanted to do.

You see, I already have a jam-packed schedule with swim coaching clients, writing a twice per month email newsletter, and answering questions from my Triathlon Swimming ebook.

Frankly, I wasn’t sure when I’d have the time to even film a training video!

But people kept asking me if I could create this type of instructional help. And then one night, I had a major revelation:

Most newer triathletes are overtaxing their bodies with the way they train. It’s not because they want to (who would want to deliberately overtrain?). It’s because they haven’t been taught correctly.

And when they learn incorrect form… it only sets them up for failure… injury… or both.

Everytime I watch an open swim or a triathlon and see dozens of competitors risking injury or becoming so frustrated that they decide to quit, it makes me angry… Angry because it doesn’t have to be this way… not when we are talking about a great sport that you and I absolutely love.

I realized that if I am truly a top-notch swim coach like my clients frequently say… then I need to help other triathletes too… and not just the ones who have the ability to train with me in person.

Most of all, I believe the training needs to be enjoyable and even fun. Because if it’s not enjoyable, then you won’t stick with it and I will have failed you as your swim coach.

“Discover The Secrets to Improving Your Swim Technique, Getting Rid of Pre-Race Stress, and Shaving Minutes off Your Best Triathlon Times to Date!”

Step 1: Technique Mastery.

  • First, you get your balance in the water and correct head position.
  • Then you work on getting the hip rotation and kick right.
  • Finally, you will be executing the pull that will give you the most propulsion possible.
  • I’ve made the swim stroke mastery section easy to follow and it is designed to work within weeks, as long as you put in the time.
  • Step 1 will allow you to swim with ease like you never have before, and save your energy for the bike and run instead of blowing yourself out to start the race.

Step 2: Open Water Swim Mastery. This is divided into two parts. First, you will discover quick & simple techniques to go from swimming in a pool to exceeding in the open water.

Then, you will find out the fastest way to make sure that you dramatically reduce your race day anxiety, and use any nervousness you have to your advantage for the swim!

I’ve broken this down into easy-to-follow steps so you don’t have to think much about it. Just follow along and you will start to build your confidence naturally and quickly.

  • Discover the secrets to sighting. How do you properly sight? How often should you do it?
  • Find out how to navigate in the open water. Getting off course can screw up your whole race, and can be really frustrating
  • Mental and relaxation strategies so you’re not freaking out on race day (or while training in the open water)
  • How to adjust to cold water the right way

Step 3: Workout Mastery. Finally, you will need to be doing the right workouts for a triathlon swim, as opposed to workouts meant for age group or typical masters swimmers.

Use either of two complete swim training plans to optimally prepare for your next Sprint, Olympic Distance, Half Ironman, or Ironman Distance race.

You will have confidence and ability that you can finish the swim strong with much more energy and shave your swim times down.

The Tri Swim Coach system consists of a workout program that starts from the beginning:

  • The first part focuses on the key drills incorporated into easy-to-follow beginner level workouts
  • The second section is designed to improve your endurance with the exact triathlon-specific workouts that have helped thousands of others master the swim
  • The third section focuses on speed, allowing you to not only survive a triathlon swim, but to get faster and help bring down your overall times
So what’s on the DVD that will help your swim?

Well, Here’s 21 things that Will Be Revealed
in This Powerful DVD…

  • 2 Core Drills that Build Your Free-style Foundation (7:14)
  • How to Prepare For Your Next Triathlon in 12 Weeks…
  • The Three Most Common Mistakes that Beginners Make With Their Swim Stroke (2:20)
  • 2 Open Water and Race Strategies… Ignore Them At Your Own Risk!
  • A Technique Which Will Help Improve Your Balance & High Elbow Recovery and Correct The Bad Habit of Slapping the Water (14:46)
  • How to Retrain Your Body so You Stop Muscling Your Way Through the Water…
  • Why Bilateral Breathing is Critical to Hitting Top Times in the Swim (19:00)
  • A Simple Technique to Stay On-Course While Swimming…
  • How to Breath Properly While in the Water… (11:30)
  • Some People Consider The Start of the Swim To Be The Toughest Part of the Triathlon. I’ll Give You 7 Steps To Make It Painless For You…
  • Got a Weak Kick? Here’s What You Should Do… (3:55)
  • 3 Ways To Make Race Day Less Stressful For You…
  • A Huge Misconception About Freestyle Swimming – Even Veteran Swimmers Believe This Myth! (2:49)
  • Why Using the Dolphining Technique Can Mean the Difference Between a Smooth Start… and Falling Flat on Your Face!
  • A Powerful Drill Which Helps You Increase Your Balance in the Water… (6:27)
  • The Secret to Turning Around Buoys Fast…
  • How to Do the Corkscrew Drill — the Best Way To Practice Balancing in the Water at All Possible Angles… (8:55)
  • Does Drafting Work? You Bet! It’s Legal in Open Water triathlons and I’ll Share 2 Reasons Why It Can Help Any Triathlete! (32:47)
  • The Drill Designed to Help You with Proper Hand Entry, Extension, Glide, and Overall Rhythm of Freestyle… (13:50)
  • Choose the Right Training Equipment and You Can Dramatically Improve the Quality of Your Workouts. Choose Wrong… and Your Workout Can Quickly Turn Into Overtraining. I’ll Share My Field-Tested and Recommended List of Equipment… (34:40)
  • … and Much More!

The Essential Triathlon Swimming DVD now includes access to additional online content. You will get an instant access to the Level 1 of our comprehensive, easy-to-follow, step-by-step TriSwim Pro Online Triathlon Swim Training Program, so you can start your training even before you receive your DVD in the mail.

You will get online access to:

  • Swim Technique & Drills Video Training
  • Customizable Swim Drills and Workouts
  • Week-by-week beginner and advanced training plans
  • *You can access online streaming content from any computer

How Much Could You Spend To Get Training Like This?

You could spend hours researching different types of swimming techniques. You could spend even more time testing each of those techniques personally — and still not see any improvement in your race time.

You can find swimming tips for free — and discover they are either incomplete or don’t apply to triathlon style swimming.

You could join a masters swim team and add in a few sessions of one-on-one training… and spend hundreds of dollars each month.

You can buy another swim training video — only to find out it’s difficult to use… doesn’t have clear descriptions or explanations… or you find it takes a lot of time to use.

You Could Deal With All of These Frustrations Like Many People Do… or You Can Join the Tri Swim Coach Triathlon Swimming Mastery program instead!

You don’t have to research swimming techniques… because I have done the research for you.

You don’t have to hire a coaching pro… because I have spent the time and expense to make sure the Triathlon Swimming Mastery program teaches you what a pro would.

You don’t have to worry about how easy a training system is to use… because I made my training system easy for anyone to use.

You don’t have to worry about spending your next car payment for swim training… because I made each level of the system affordable for everyone.

In fact, for a limited time, you can get your own copy of The Essential Triathlon Swimming DVD for the one-time investment of $37.

It’s a small investment in your triathlon skills that could literally shave minutes off your triathlon time and achieve the new record you always wanted to achieve while enjoying every second of the race.

LIMITED TIME SPECIAL: Order Today and
Get Your 12 Week Triathlon Swim Training Plan!

Includes your choice of :

  • Sprint Distance
  • Olympic Distance
  • Half (70.3) Ironman Distance
  • Full Ironman Distance

12 Week Triathlon Swim Training Plan to maximize your swimming technique, speed and endurance. This detailed training plan includes your weekly workouts, so it won’t leave you guessing as to what you need to be doing.

If you order the DVD today, we will include this 12 Week Triathlon Swim Training Plan ebook with your order at no extra charge!

In fact, I believe in The Essential Triathlon Swimming DVD so much that I’m willing to take all of the risk off of your shoulders and put it squarely on mine. Here’s what I mean…

Click here to place your secure order!

I’m so confident that you will love “The Essential Triathlon Swimming DVD” that I’m going to make you an irresistible offer…
100% No B.S. Gold Medal Guarantee

This information-packed triathlon swim training program contains all of the tips, techniques, and resources that I use for helping countless struggling triathletes experience major breakthroughs. I’m talking about the type of information that is normally only gained from years of trial and error or being trained by a professional coach.

Simply stated, I know there isn’t another product available like ” The Essential Triathlon Swimming DVD”. In fact, that’s why I am not afraid to offer you a 60-day, 100% unconditional, no-questions-asked, money back guarantee.

Take up to 60-day to watch and review the entire DVD. Try any of my workout routines and make an honest, fair effort at improving your open water swimming skills. If you don’t feel this program was worth every penny, simply email me and I’ll promptly refund your money.

Fair enough?

“Kevin, Why Would You Offer Something Like
The Essential Triathlon Swimming DVD For So Little?”

You may be wondering why I would be willing to offer the Essential Triatlhon Swimming DVD for a mere fraction of what I could charge. The reason is simple.

When I see countless triathletes overtraining… putting in long hours in the pool… and then not enjoying the level of racing success that they should, it angers me.

I absolutely hate to see other people making the same swim technique mistakes that many of my swim coaching clients used to make… when it’s so easy to correct them.

Let’s face it: I know I can’t change the world… but if I can help a few people change their lives for the better by showing them how to become a more successful triathlete, then I will have made a positive difference.

That’s why I decided to create this DVD which will give a select group of triathletes a push in the right direction — so they can reach new levels of success race after race — and do it pain-free.

“…stayed relaxed in the water and stayed to the outside.”

“I just competed in the Rustman triathlon yesterday. I took about 50 seconds off my swim time, despite only doing your workouts for two weeks! It was Olympic distance. I stayed relaxed in the water and stayed to the outside… I thought I was going slow, but couldn’t believe I beat my old time when I got out of the water!”

“My husband and I bought your package and are doing the 1/2 Ironman training plan. I can’t wait to see how that goes!”

Alex McGlinn,

Kwajalein, the Republic of the Marshall Islands

“I can swim now! It seems effortless…”

“Since beginning triathlon 3 yrs ago at age 62, I have fought with learning to swim effortlessly as I had seen those around me do so. It has always been a struggle & only conditioning would get me through long pool swims…then only to panic in the open water events with creative survival strokes to get out exhausted.”

“I can swim now! It seems effortless now, using your techniques. This morning, Did 400 warm-up, 200 fin side kick each, 200 fin to slice, 50 no-fin side kick each side, finished w/ non-stop 1000 all in 55min; thing is, I could have kept going but had patients to see.
Thank you, thank you, thank you!!!”

Dr. John Reddick,

Memphis, TN

Six Powerful Reasons Why You’ll Be Delighted
With Your Copy of The Essential Triathlon Swimming DVD…

1. Accomplish your triathlon goals in less time…

2. Become a better swimmer quickly…

3. Slash 5-10 minutes off your personal best race time…

4. Have more energy left over after the swim… Attack the rest of the triathlon with high energy and vigor instead of trudging through it like countless others will…

5. Stay in the “aerobic zone” while training. You’ll burn MORE fat while using less effort because you are using superior swimming techniques…

6. Be ready to join masters swimming groups, keep up with their members, and make more friends. (You won’t get lapped by little old ladies or people half your age!)

Are You Ready To Make A Change In Your Athletic Life?

If you are ready to get started on your journey to getting rid of poor swim techniques, overtraining, and the loss of fun in your triathlon training sessions, then grab your copy of “The Essential Triathlon Swimming DVD”.

Start living a fuller, healthier and pain-free lifestyle once again!

For the low price of $37— less than a romantic dinner for two — you will get a comprehensive plan to slash your race times to the bone.

Wouldn’t that be great?

Isn’t your personal happiness and increased health worth it?

You do not have to suffer through overtraining any more…and deal with annoying injuries like rotator cuff tendinitis. The program is designed for you to get the most out of every workout without doing TOO much. You do not have to use drugs with potentially harmful side effects to get a competitive edge because my plan is 100% natural and safe.

Simply using superior swim techniques, and following our easy 1-2-3 formula will give you a competitive edge that you won’t find anywhere else.

My comprehensive plan will start to work within weeks, step-by-step. Before you know it, your race times will start plummeting!

Start on this amazing training plan today and you’ll be able to say “YES” to a healthy, happy and fulfilled life once again.

And before I forget… I also wanted to remind you that this is a 100% risk free offer.

Simply grab your own copy of “The Essential Triathlon Swimming DVD”… take up to 60-day to review and try out the methods which I share on this DVD. If you aren’t 100% satisfied, simply return the DVD to me for a fast and hassle-free refund. You have nothing to lose except minutes off your personal triathlon record.

Don’t wait… Get Your Copy of
“The Essential Triathlon Swimming DVD” Now
and Get an Instant Access to Extra Online Features.


Yes Kevin! I Want To Improve My Race Times Right Now. Give Me My Own Copy of “The Essential Triathlon Swimming DVD” and Access to Additional Online Content…

I’ll tap into your years of personal and professional experience. I’ll get access to your extensive expertise of the performance-enhancing tips, tactics, and techniques that you use with all of your swim coaching clients!

I understand I will have a full 60 days to review “The Essential Triathlon Swimming DVD”. If I am not 100% delighted with this powerful program, I understand I can contact you for a prompt refund with no questions asked.

Grab Your Own Copy of The Essential Triathlon Swimming DVD for Just $37!

*This DVD will work with any DVD player no matter what country you live in.

To Your Future Success,


Kevin Koskella
Founder, TriSwim Coach

P.S. One of the biggest mistakes that beginner and intermediate level triathletes make is using the wrong swimming techniques. Simply improving your technique with The Essential Triathlon Swimming DVD is a proven short-cut to triathlon success, with thousands of triathletes having gone through it and improved their times, place, and overall enjoyment of the race!

P.P.S. You can spend hundreds of dollars each month for one-on-one training… and hope you are learning the right open swim techniques. Or you can grab the DVD created by the triathlon training expert with over 27 years of competing and coaching experience…

P.P.P.S. Right now you are sitting at the crossroads. You can ignore this letter and pretend it hasn’t just cost you faster swim times. Six months from now, you will probably be at the same race times that you are at now.

Or you can make the choice today to take charge of creating your own athletic success. You’ll choose the path to proven open swim techniques and take the swim from being a feared foe and turn it from your trusted ally. Why not get started now?

Disclaimer: As with any exercise or athletic activity there is always a risk of injury. While we can not guarantee how much of a time improvement you may see in your race times, we can say that our members who follow our step-by-step system exactly as it is presented do see a reduction in their race times. Before starting any exercise program, including ours, please see your doctor to make sure you are good enough physical condition do so. Neither Kevin Koskella, any member of TriSwim Coach, or it’s designated representatives assume any liability for your physical well-being.

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Triathlon Swim Training for Beginners To Intermediate Triathletes