When trying to improve our freestyle, we often focus so much on a singular element of our stroke that we forget – or never truly understand – how all the components work together.

In this elegant video that many call a masterpiece, you will see an ideal representation of the front end of the stroke, with concise explanations and cues for the 6 phases of freestyle arm movement.

This focus on arm movement is based on the teachings of Olympic and world champion triathlete Sheila Taormina, which can also be studied in her book Swim Speed Secrets (grab a copy from the Quick HIITs section below).

Watch this video. It will change how you think about freestyle.


If you ever struggled with running to your potential after racking your bike in T2, or if you simply want to squeeze a few more seconds per kilometer from your next race, then check out these 11 tips to faster triathlon running.

Coach Mikael Eriksson, founder of Scientific Triathlon, reminds us about the two aspects that have been scientifically proven to improve running performance after cycling: higher cadence on the bike and doing brick workouts in training.

In this article he addresses these and other best practices to help you shake off those heavy run legs and post faster run splits.

Experiment with these during your next training block.  We’re sure that you’ll find a few that work for you


We hear a lot about the importance of tempo runs. But how often should we implement them and how fast should they be?

In this excellent episode of Running to the Top podcast, coaches Claire Bartholic and Dylan Belles outline the deets.

The main goal of tempo runs is to improve your sustained aerobic capacity… exactly what you need for faster race-day performances.  They also build mental toughness and provide a great race simulation to fine-tune your fueling.

The coaches explain why heart rate is a more effective guide for managing tempo run speed compared to simply going on pace.  They also describe the magic of tempo intervals, which are a smarter way to accrue benefits while minimizing recovery and the risk of injury.


Whether you’re a novice age grouper or an experienced pro, effective nutrition during a triathlon is one of the most important factors in achieving an outstanding result.

The challenge during long distance racing has always been to ingest enough calories, hydration and electrolytes to properly fuel your performance, without over-consuming and suffering from race-ending GI distress.  We’ve all been there.

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A leaner, stronger and quietly confident Lucy Charles-Barclay joins host Mike Reilly to share some behind-the-scenes perspectives that led to her long-awaited IRONMAN 70.3 World Title in St. George.

But it’s during the second half of the conversation when Reilly shows why his Find Your Finish Line show is the fastest growing podcast in our sport.

Lucy addresses how she’s dealt with her inner drive for perfectionism, and why she’s sometimes “a lion that cannot be tamed.”  Only after her husband (and coach) Reece introduced balance, variety and fun into her training did her results rise to even higher levels.

You’re going to love this discussion with a true champion!


Are you dreaming of a PR in a World Marathon Major and a top performance in a full-distance triathlon next year?  Well, according to coach Russell Cox: fugetaboutit.

When asked if racing a marathon is a good idea during IRONMAN training, his answer is always “no”.

Why? Because running a marathon is not specific training for a triathlon, and the damage it causes will likely derail your multisport buildup.

Yes, there are good reasons to race.  So run a shorter distance event, recover quickly and then return to your triathlon program.  If your priority is achieving your best IRONMAN result, then this approach is always preferable.


  • The Secret’s Out
    4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina found that the world’s fastest swimmers share two common traits: high stroke rate and a high-elbow underwater pull.  Learn how to apply these discoveries and generate more power in your stroke by snagging a copy of her updated best-seller Swim Speed Secrets.
  • Confused About KQ?
    With the 2021 Hawaii IRONMAN rescheduled for May 2022 in St. George, and the 2022 Kona World Championships announced a 2-day event for the first time in its history, there’s plenty of confusion about how to earn a spot on the starting line.  Triathlete Magazine’s Susan Lacke sets the record straight in this helpful FAQ.
  • Tweet of the Week
    A streamlined body position is fundamental to faster freestyle, and that’s maintained through a strong core.  Check out this awesome drill for better core stability by the gurus at  Do it regularly and you’ll be swimming faster in no time!