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D3 Foundations of Swim Technique with Step-by-Step Videos


Dave Sheanin and Mike Ricci USA Triathlon Coach of the Year and USAT Level III Elite Coach

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5 (7)


4 Weeks

Plan Description


Please check out our intro video here
Author: Dave Sheanin and Mike Ricci
  • Mike is the Founder and Head Coach of D3 Multisport, Inc. and a USA Triathlon Elite Level 3 Coach
  • Dave is a USA Triathlon Coach and a former USA Swimming Coach
  • Together the Coaches, coached the University of Colorado Triathlon Team to 4 straight National Titles 2010-2013
  • They coach a variety of athlete abilities including beginner triathletes, National Champions and Kona Qualifiers
  • Mike was the USA Triathlon Coach of the Year and 2017 USAT World Team Coach

A solid training plan equals athlete success:
"I have been searching google trying to improve my swim for over a year. I just watched the kicking video from the D3 Technique Swim Plan before a group swim and cut 5 seconds off my 100 time without much effort. It's a life-changer!"
Thanks, Trudee K.

Starts: Anytime
Length: 4 weeks

This plan is intended for new swimmers and swimmers whose pace is 1:40 per 100 to 2:00 and beyond. This plan works for any swimmer who is intent on improving form and getting faster. It covers the fundamentals of freestyle swimming for triathlon and can be used as a good refresher for any beginner or intermediate swimmer.

Leave your smartwatch in your backpack: the focus of this plan is on the fundamentals of excellent form, rather than yardage. Sessions are kept short so that swimmers are not fighting fatigue while dialing in technique. Frequency is higher than most other programs with 3 highly structured, 30-40 minute primary workouts plus 3 more lightly structured, 20-30 minute practice/experimenting sessions per week.
Videos that break down the mechanics of great form and explain each drill in detail are included.
Requirements: Going into this plan you should be able to swim at least 100mOur programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow Swim Drills and Workouts
  • 15+ well described videos that will transform your swimming
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Mike and learn how we get it done for our athletes:

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
3:32 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:32 hrs 1:00 hrs

Training Load By Week

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans or 1-to-1 coaching.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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