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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
The Triathlon Minute, Episode 55, Swim Drill – The Windmill
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. Learn how a ‚Äòwindmill‚Äô warm-up drill in the pool can lead to a powerful swim…
Bi-Lateral Breathing
Bi-lateral breathing (BLB) is a great tool to have in your bag of tricks. Many of you may moan and groan, but it’s a necessary evil and I wouldn’t be doing you justice if I didn’t mention how important it…
The Triathlon Minute, Episode 20, Wall Propulsion Kick
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. This week’s Triathlon Minute topic is ‘Wall Propulsion Kick’ from D3 Coach Dave. It’s…
The Triathlon Minute, Episode 14, Calf Cramps while Swimming
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…
The Triathlon Minute, Episode 2, “Using Proper Hand Entry for Strong and Healthy Shoulders”
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and/or facebook.com/d3multisport. If you like our videos please…
Open Water Swim Training in a Pool
Off-season training is over and your first race of the season is coming up. How are you going to get ready? If you are like most of the country, you live in an area that doesn’t provide open water swim…
Swim Pace Chart
If you can’t view this chart below, you can view it here in Google Sheets. Time in Minutes and Hours100 Yards 100 Meters 1/4 Mile Sprint Dist 500 Yards 1/2 Mile Sprint Dist 1,000 Yards 1,500 Yards 1 Mile Olympic Dist 1.2…
Swimming Sets Correctly
When swimming a particular workout, remember that every swim set has a distinct purpose. Swimming is different then biking or running in that you can hammer every day without tearing up you ligaments and joints. Since you don’t feel the…
The 7 Steps to Getting Faster Next Season
**Updated 9/2020 This is the time of year where I get random emails from triathletes in panic mode. “Coach, I get dropped by my friends on the hills, so I am going to add in hills 3 days a week…
Swim Drill: Side Kick
Right Side Kick: How: Kick on your right side, with right shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced itto look at the bottom, but be sure to maintain vertical shoulders when on…
Swim Drills vs. Swim Volume
Lately there has been a lot of fuss over swim drills. With the introduction of Total Immersion a few years back, people have been saying that swim drills are the hot new thing on the market. New? They have been…
Triathletes and Flip Turns: Are they worth the Trouble?
The argument against doing flip turns is a strong one: You don’t do flip turns in a race! While that is a valid point and I can see the logic behind it, but I can take the same logic and…
Swim Drills: Swim Slow to Go Fast!
To go fast, sometimes you have to go slow. Nowhere is this saying more applicable than in swimming. No matter how fit you are, what your LT or VO2 Max is, without proper form you will never reach your full…
Swim Workouts to Spice up your Winter Training
I am often asked how to work technique work into a swim workout or swim plan and in my opinion swim technique drills should be done each and every time you get in the water. Even something as simple as…
Swim Pacing for Ironman Racing
How fast does one need to swim 100’s in order to simulate a goal IM swim? The basic question asked would solicit several other questions: How many 100’s? How much rest? What kind of training are you doing? What kind of shape are…