Swim smarter
Learn to swim for triathlon: 8 week beginner plan
A two-time Olympian's 8 week plan to take a nervous beginner to a 750 meter sprint triathlon swim, with a week by week table and honest pacing advice.
How much dryland training do swimmers need?
Strength training makes you faster in the water and protects your shoulders. Here is how much dryland work swimmers need and what a session should include.
Open water sighting without breaking your stroke
A two-time Olympian on how to sight in open water swimming: when to lift your eyes, how often you should sight, and what wetsuit and drafting research shows.
Protect your skin and hair from chlorine
A quick pre and post swim routine prevents most chlorine damage: rinse before and after, use a swim specific shampoo, and moisturize while skin is still damp.
Freestyle body rotation: how much is too much?
How to rotate in freestyle swimming: what 45 degrees of body roll buys you in reach and power, the cost of over-rotating, and two drills to calibrate it.
The freestyle catch: why your arm slips and the fix
A two-time Olympian explains the early vertical forearm in plain language: why your pull slips through the water and the three drills I trust to fix it.
What to eat before and after a swim workout
Practical fueling windows for swim training from a two-time Olympian: what to eat 2 to 3 hours before, what to sip during long sets, and how to recover well.
Swim training zones explained: build a practice
A plain guide to the five swim training zones from a two-time Olympian: what each one trains and how to build a week that mixes them without wrecking technique.
Can you lose weight just by swimming?
Yes, if the sets are structured and the food matches the effort. A two-time Olympian on how many calories swimming burns and how to build fat loss workouts.
Is swimming good for your joints as you age?
Yes, swimming is one of the gentlest ways to stay fit as joints age. Why water protects joints, what that means for your bones, and how often to swim.