Strength Training and Triathlon – Issue #116

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Strength Training And Triathlon Newsletter

Dear Friend,

Imagine having the strength you need to finish the swim with energy, the power you want to blast through the bike, or the endurance required to not just complete your run, but to have plenty of fuel left by this point in the race to finish strong.

Think about what it would be like to have twice as much energy for training….and being able to nail the freestyle drills with ease, while getting faster and more efficient in the water!

Why do so many triathletes go through their workouts in slow motion, not experiencing improvement in training or racing?

The truth is, once you’ve gotten over your fear of swimming, and even made some improvements with drills and focused workouts, you may have hit a plateau, or burnout, or just know you have some untapped resources that you’d love to put to work!

The one thing that is easy to ignore in triathlon training is strength training. When you’ve got swim, bike, and run workouts to worry about, who has time?

And from my experience, the athletes I have worked with that do strength training do it all wrong. If you want to improve your swim, just work your shoulder muscles and your triceps, right? That seems to be the common wisdom….but it’s absolutely a waste of time to do traditional workouts in the hopes of improving your swim or overall triathlon!

read more about a strength training solution for triathletes and swimmers by clicking here…

In other swimming news, the ocean has cooled off in California and it’s time to hit the pool….the offseason is the perfect time to perfect the drills as well as build your strength.

Read on for a stroke-improving workout!


“Most people never feel secure because they are always worried that they will lose their job, lose the money they already have, lose their spouse, lose their health, and so on. The only true security in life comes from knowing that every single day you are improving yourself in some way, that you are increasing the caliber of who you are and that you are valuable to your company, your friends, and your family.”
-Anthony Robbins

Workout of the Month: Never stop training technique!


Cruise= Interval you can easily make consecutive 100-yard or meter swims on with about 5-10 seconds rest.

Warm Up: 300, breathing every 3 strokes

Drill: 6×75’s. Do the first length of each 75 with hands in fists, the second doing six kicks for every stroke (glide!), and the third straight freestyle). Take :15-20 rest between each 75.

Main: Countdown!
#1 and #3 on your cruise interval. #2 count your strokes per 50, focus on rotating your hips with each stroke, and make an attempt to bring down your stroke count throughout the swim.

Warm Down: 200, breathe on weaker side on odd lengths and focus on keeping your head position- eyes on the bottom of the pool

Total: 2750

For more on the swim and 12-week workout plans for all distances, click here!

Stay tuned for more on the latest in triathlon and swimming from Tri Swim Coach soon!