Free resources
Every resource here is free. But you don't need all of them, you need the right one for where you are right now. Three questions below will point you in the right direction.
Question 01
Before you can set a goal or build a plan, you need an honest baseline. Most triathletes are setting targets based on guesswork, what sounds fast, what a friend said, what they saw on social media. This section gives you objective data instead.
An objective breakdown of age group swim standards across 150,000+ athletes and 23 IRONMAN & 70.3 races. Find out exactly what it takes to be average, good, and great for your age group and gender, in both 70.3 and full IRONMAN.
Read the analysis →Critical Swim Speed is the most useful measure of your swimming fitness. This calculator takes two time trials and gives you the exact training paces you should be working at, no more guessing what's hard, easy, or right.
Use the calculator →Want the explanation behind the calculator? This article covers CSS testing, threshold training, and how to use Critical Swim Speed in triathlon swim fitness.
Read the article →Question 02
Before you start swimming endless laps, set yourself a solid foundation. If you don't yet have a clear technique base and a structured way to train, this is where to start.
The complete starting point for any triathlete who wants to understand what actually matters in the water. Efficient technique, better endurance, and the confidence to race the swim rather than survive it.
Get the guide →Structured sessions built specifically for age group triathletes. These are not generic lap swimming sessions, they are workouts designed around the technique and fitness demands of the 70.3 and IRONMAN swim.
Get the workouts →Running out of air is almost never a fitness issue. It is almost always a timing and position problem. This mini course retrains your breathing from the ground up.
Start the course →Question 03
If you already have a foundation, you're putting in the work, and you understand the basics, but something specific is still wrong, the goal is to find the one thing that's actually holding you back.
Answer three questions and get pointed to the resource that fits, technique, breathing, pacing, confidence, or training structure.
Take the quiz →Sinking legs are often the biggest strugggle faced by age group triathletes. The fix isn't to just "kick more." This guide covers the causes and how to fix them. A short quiz is included if you want to diagnose your own root cause.
Read the guide →A structured process for working out what to focus on as you fix your stroke. In this article I give you a framework for prioritizing what to fix, in what order, and why.
Read the article →Technique alone isn't enough. This article breaks down the elements of technique, fatigue, and stress, and how to train so your stroke holds up when you're tired, uncomfortable, and racing.
Read the article →Race-day swimming is a different problem from pool technique. This five-part series covers the main open-water issues for triathletes.
When you're ready for more
The guides and workouts will make a real difference. But there is a ceiling to what you can diagnose without someone watching your specific stroke, building your specific plan, and adjusting it as you improve.