Breathe, focus, and move like you’re being chased.

Welcome to the 14 Day Swim Challenge! If you are jumping aboard this adventure, the goal is to take you from zero to swimming (freestyle) with comfort and competence in two weeks.

Strive not to be a success, but rather to be of value.

Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break.

No designated rest.

Each rep/set/movement poses a significant challenge for each athlete's individual skill level; put in what you expect to get out.

Breathe intelligently, move aggressively.

It's Benchmark Day. Test yourself and see where you stand.

Sneak away from your desk for six minutes for one of these brief but intense workouts.

Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements.

Once you've learned proper technique, the kettlebell can become your best workout buddy.

Scale to ability for uninterrupted sets, and transition quickly and aggressively.

Kettlebell swing reminder: power and position govern weight.

Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

Complement your triathlon program with focus on posture, strength, and mobility.

If suitable weight kettlebells are not available, get creative and make it work with what you have.

Neutralize your misalignment before it sticks for good.