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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Endurance swim workout, beets and sport nutrition articles

Marni Sumbal

It's not hard to get me in a pool at 6am in the morning. I have been "a swimmer" for almost 20 years and I don't think I have gone more than 2 weeks without swimming in the past 20 years. I love being in the water - it's my comfort zone. Sure, I have my ups and downs with swimming and some weeks I am ON and have great workouts and others, I'm just happy I am in the water and still enjoying swimming. But, I'm sure you will agree that a new swimming accessory makes it easy to get excited for a workout.

Thanks Nootca for sending me and Karel new swim caps. I absolutely love silicone swim caps because they fit well and don't break like the other "racing" caps out there. This cap fits my head perfectly so I think if you have a larger head, this cap may be a bit tight or won't fit around your ears properly. However, I feel this cap will fit most people and you will really like it.

The swim set was great today at Master Swimming - just what I needed. Lots of variety and yards. 

1000 warm-up - stretch it out

Main set 2x's:
(rest as needed)
200 EZ
150 moderate
100 fast
50 all out

200 EZ
150 moderate
100 fast
50 all out

200 EZ
150 moderate
100 fast
50 all out

100 cool-dowtn. (I did an extra 400 as I was having one of those days and wasn't ready to get out to start my strength training). 

Total yards above: 4100
(if you are a new swimmer or training for shorter distance, I recommend 500 warm-up and do only 1 round of main set for a 2100 main set)

I have a few articles published that I wanted to share with you for your reading pleasure. As always - send an email if you have any questions on a topic or individual concern to

Inside Scoop on Sport Nutrition

Triathlete's Kitchen - BEETS (my new monthly column on

(in case you missed it - my beet smoothie recipe.)

Train Smarter to Reach Success Faster

Lastly.....I am SO excited about this!!!

Are you in the Southern California, Boulder, or Dallas area and interested in becoming an Oakley Women Brand Ambassador? Oakley is giving 200 lucky winners the opportunity to attend an exclusive VIP Oakley Progression Session, in which they will be on the search for our newest ambassadors.

Visit for details on the Oakley Progression Session events in these areas and to enter for your chance to win! 

I look forward to seeing you there and having you take part in my nutrition seminar, along with an awesome yoga session with the amazing Lacey Calvert and Cari Shoemate to lead you in an awesome boot camp class. I am so lucky to be an ambassador with the other inspiration Oakley Women ambassadors and I hope you can be one too!