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  • Writer's pictureValeria Rodriguez

CREATE a better FLOW

Don't just learn, experience.

Don't just read, absorb.

Don't just change, transform.

Don't just relate, advocate.

Don't just promise, prove.

Don't just criticize, encourage.

Don't just think, ponder.

Don't just take, give.

Don't just see, feel.

Don’t just dream, do.

Don't just hear, listen.

Don't just talk, act.

Don't just tell, show.

Don't just exist, live.

Roy T. Bennett,

Things don't change unless you intentionally make time to create space for the change to occur. When it comes to swimming, it's all about technique. Here are a few things to keep in mind when it comes to the SWIM portion of our training:


Warming up your shoulders is key to staying injury free while training. Before jumping into the pool, make sure to warm up 5-10minutes using bands

  1. Lateral External Rotation exercises keeping the outside elbow in close towards your body

2. Frontal External Rotation exercise keeping the elbow and upper arm at a 90 degree angle while moving the lower arm back and forth.

3. Double Rows focusing on the back muscles.

4. Triceps pulsing keeping arms parallel to the body and moving them back behind the body 15-20 degrees.

5. Front and Back opening and closing of arms to warm up chest muscles using bands at a comfortable arms distance


Finding time to incorporate strength training into your routine will help your overall performance as a triathlete. But strength training is not limited to gym workouts. You can strength train while you swim too!


It's common sense that if we strengthening our core and arms, we will become stronger swimmers, but figuring out how to get to that point is the tricky part.

For beginners:

Using a kick board, you can build strength by doing drills that require you to hold one arm at a time extended for a few kicks then switching-- all while maintaining/practicing proper breathing technique.

For Intermediate swimmers:

Practice the same drill without the use of the kick board.

For more advanced swimmers:

Using a weight, 2-3 lbs, can help you build strength and activate the muscles used for stabilizing your body.


To improve your stroke's efficiency, we need to work on our form

Swim Analysis:

Learning where your weaknesses are will help you learn where you need to focus your efforts.

Fist Pumping can help you increase your spacial awareness in the water :

Using Paddles on your Forearms is another option to help you improve your form:

Creating better flow is a matter of mind over matter! Seeing changes in your swim form can take time and patience but it's well worth the process.

Happy Sweating (& Splashing)!

If you would like a Swim Analysis: FILL OUT THIS FORM

Written in collaboration with Coach & Pro Triathlete: Alejandro Canas

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