I often get asked about what type of weights or strength training helps the most in swimming. The answer is that gaining muscle strength in general, such as working the triceps, will not help you to swim faster (especially when we’re taking distances of 1K or longer!). However, triathletes and open water swimmers can make improvements by working the core muscles (abs, back, hips). This means using the tools in the gym such as exercise ball, medicine balls, Bosu trainers, etc. There are many qualified personal trainers out there that can help you utilize this equipment effectively. Also, in The Complete Guide to Triathlon Swimming, there is a strength training plan with pictures that you can follow along with for an additional edge to your training.