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Coach Ken lifeguarding IM Wisconsin
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Welcome to 3-Fitness & Wellness

Our Vision: To guide individuals to accomplish what they thought impossible, in fitness, health, and performance.

3-Fitness & Wellness provides services in the areas of triathlon training, personal training, and wellness coaching.

Our Mission:

  • We will educate, motivate, and support our clients with a positive attitude and in collaborative atmosphere
  • We will serve as guide to help clients accomplish fitness goals they, and others, never thought they'd be able to
  • We will assist clients in improving their current level of health and fitness through individualized programs; we do not believe in the cookie cutter approach
  • We will help those who consider themselves “non-athletes” to successfully compete in triathlons and other endurance races, and help triathletes improve their skills, techniques, and race performance through evidenced-based methods.

Why Guide?

guide bwConsider the Mountain Guide. Mountain Guides do not climb mounts for people. Nothing is accomplished, really, if you hire me as your mountain guide and pay me to go to the summit while you watch me with binoculars from the lodge.

As your guide, I help you plan the climb. We access your readiness for the climb and what you have and need in equipment and resources. Together we determine what route to take. We plan how long the climb will take, and how to handle elements we cannot control.

When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope - a support.
From Michael Arloswki, Wellness Coaching for Lasting Lifestyle Change

Recent Articles by Coach Ken

usat certcoach newThe Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone, July 10, 2017
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone, June 9, 2017
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone, May 9, 2017
The Vegan Triathlete
USA Triathlon Multisport Zone, August 8, 2016
How to Calculate Your Training Zones
USA Triathlon Multisport Zone, February 22, 2016
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

Are You Out of Shape for Swimming?

Are You Out of Shape for Swimming?

by Kevin Koskella, www.triswimcoach.com

Have you taken a break from swimming?

Do you feel out of shape and feel the need to get back in shape quickly?

Here are some tips to help you get back to feeling the best you can in the water:

  1. Don't try to do too much too soon. Start out with long, slow swims. If you can't do long swims, start with short, slow swims and little by little build up your endurance.
  2. Don't jump in the "fast lane". If you are doing masters, don't be tempted to "pick up where you left off." Swallow your pride and start out a lane or two slower than when you last worked out.
  3. Don't use fins for speed. Fins are great for technique work and drills, but the worst thing you can do is to throw on a pair of fins to "keep up."
  4. Swim often. Even if you only have 20-30 minutes a day, get in the water as much as possible rather than doing fewer workouts and staying in longer. In other words, it would be better to swim 4 days a week, 30 minutes each time than to swim 2 days at 1 hour per session.
  5. Count strokes. This will keep you focused on extension and ultimately technique. See if you can lower your average stroke count.
  6. Set goals. If you are only capable of finishing 200 meters without stopping, don't try to jump to 1000 meters. Try a new, smaller goal each week. 300 meters would be reasonable, then 400, then 600, etc.

Keep these tips in mind and never forget that in swimming, patience + practice = performing at your best!

About the Author

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled "The Complete Guide to Triathlon Swimming" which is sold on his website in downloadable form.

How one of my "back of pack" Lake Andrea swimmers went from fear of swimming to Irongirl to Half Ironman: https://t.co/g6Zaci7aCB
Sep 09replyretweet
My latest article for @usatriathlon MultiSport Zone - about why we did all those race simulations! https://t.co/bmzn7og9lF
Jul 16replyretweet
The 5 Biggest Transition Mistakes - my latest article for USA Triathlon Multisport Zone. https://t.co/79OpNeWRWS
Jun 13replyretweet