Your Complete Knowledge Center
D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Swim Band Demo
This quick video will demo how to use swim bands as a dryland substitute for swimming. Mike demonstrates, the catch phase with a half-pull, a full pull, and the tricep extension. He also shows how to use the bands for…
Strategic Race Planning: The Swim
I have been accused often of being a bit overly obsessive about race planning, but my obsession is your gain. This article addresses the swim portion of a race, as the swim is something I always plan out carefully for…
The Triathlon Minute, Episode 5, “Why you Should do Flip Turns”
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Flip turns for triathletes are a controversial topic. But D3 Head Coach Mike Ricci has several reasons why you should get in the pool and act like a swimmer and…
Advice From Your Swim Coach that You Should Ignore
As a coach who works with a lot of triathletes remotely, I am generally pretty happy when my athletes join coached masters groups or otherwise engage with a local swim coach who can keep an eye on technique. While remote…
Swim Workouts – Updated Weekly
Swim Workouts to use in case you need one or want to try something different!Death by 100s (2800 total)WU: 400, every 4th length backstrokeWU set – with paddles: 5x 25 fast, 10” RI 25 fast, 10” RI 50 easy, 5”…
SIMULATING OPEN WATER IN THE POOL
According to NOAA (National Oceanic and Atmospheric Administration), 123 million American live in counties that have a coastline. Yet while Hawaii, Florida, and California might have waters you can jump into on a semi regular basis, Oregon and Alaska tend…
Triathlon Minute, Episode 111 – 2 Tips to Control Your Breathing on Race Day
Learning to control your breath during a race is critical to your performance as well as your overall enjoyment. Coach Alison has a tip for each the swim and run to help you bring your breath under control which will…
3 Workouts For Motivation in the “Off Season”
Most triathletes have a long season of training and racing and after the last big race, you hopefully took a nice break. I like my athletes to take 2-3 weeks of unstructured movement. No scheduled swim bike run in Training…
Triathlon Minute, Episode 102 – Swim Start Strategy
Want the honest truth about where to seed yourself for the swim start? Coach AJ Johnson lay’s it out in this Triathlon Minute.
Triathlon Minute, Episode 99 – Pre Race Warm Up When You Cannot Get In the Water
How do you swim warm up before a race when you cannot get in the water? It’s a dilemma Coach Julie is prepared for and her tip will get you ready if you find yourself in this situation.
Don’t Sink. Learn to Float!
The concept of flotation is fairly simple; for an object to float, its density has to be less than the fluid it’s immersed in. Human bodies have a tendency to be more suspended, being roughly 50-60% water, but more often…
The Triathlon Minute, Episode 81, Making a Swim Band
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Coach Brad Seng demonstrates how to create a swim band in this week’s tip. When…
The Triathlon Minute, Episode 73, Swim Start Race Strategy
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. What‚Äôs your plan when you get to the swim start? Coach Brad Seng shares several…
Why you’re not a Faster Swimmer
Of the four legs of triathlon (yes, transitions count too), swimming is arguably the most technical. And, not surprisingly, it‚Äôs the leg that many athletes struggle with the most. I believe there‚Äôd be general agreement that the ‚Äúeasiest‚Äù way to…
Great Swim Drills
In my first triathlon I wallowed my way through an 800m swim in nearly 28 minutes ‚Äì that was more than 3 minutes per 100! I tried freestyle, backstroke, breaststroke and even the dead man float in order to get…