Posts Tagged ‘freestyle’

Effortless Endurance Advanced Refresher

Start your swimming year with a skill refresher and tune – up!


Attend our 90 minute Effortless Endurance Advanced swim refresher.

  1. We will revisit skills and drills based on breathing, catch and 2 beat kick
  2. Integrate whole stroke focal point swimming and skill sequences
  3. Complete swim sets with stroke efficiency targets


Includes follow-up practice sessions and above water video.


Advanced skillssmarter better faster small (1)

Are you able to hold your stroke mechanics while turning up the power?

Swimming improvement means many things to many swimmers.

From the ability to swim relaxed confident laps for health and wellness, to breaking personal records in your next open water event or Masters race.

Yet for most, the words 'I want to swim faster' are a popular desired outcome.
When I hear this though, I clarify the response with the following question.

Do you mean flat out, short distance, sprinting (<100m), or the ability to hold your pace, and be able to inject spurts of increased pace but maintain consistency, over longer distance's.

Nearly 100% of answers fall in the latter case.

Both have some underlying principles of

  • Increasing stroke rate, partly dependent on your  metabolic conditioning at any given time
  • Increasing power output
  • Minimising the loss of stroke length


Read  this great post by Mat Hudson, as it highlights the issues faced by so many regular 'squad' swimmers, who churn out  the hard yards and the big sets yet, fighting to get back to the wall before the next interval starts.


If I had a dollar for every time a regular squad swimmer came to me and said - "well I am swimming 3 x times per week but getting no faster."


Mat highlights so many important point here.

"If all other things are equal between the two, Swimmer B’s faster curve is a result of having a better ‘hull shape’. In other words, the two swimmers are applying the same amount of power but have different technique for how that power is applied during the stroke. Shape is the most obvious reason why."

The need for power training, for most translating into 'hard work sets', is not denied but it must not come at the expense of technique.

As we say in the TI world efficiency first, speed second! This boils down to being able to hold your stroke mechanics and minimise excess loss of stroke length as you increase power.

Matt hones in on the underlying principle of 'vessel shape' being crucial to progress through the hard yards.

And in his final paragraph explains that good old 'plateau' that so many swimmers reach in their swimming journey

If you liked that read - here's the next one in the series:

Synchronised Freestyle Swimming

No make up, hair ties or lipstick for this kind of synchronised swimming!

Sync swimming is great fun activity to do, but can also bring awareness to the possibilities of how to adjust your ‘catch’, and act as an introduction to different ‘swimming gears’ available to you.

What to do?

  1. Get a swimming partner.
  2. Decide who’s doing the swimming, and who will sync them.
  3. Decide which side you will pull into your first stroke (this needs to be the same)
  4.  Your aim is to synchronise the same ‘tempo’ as you partner.
  5. It’s not easy! Give it a few goes and you will start to problem solve how to keep at the same tempo.


What factors will affect your ability to swim at the same tempo?

  • Height
  • Wingspan
  • Stroke length
  • Efficiency
  • Skill
  • Core stability

If I am swimming with someone who has a bigger wingspan or is more efficient than me. I can feel myself adjusting my catch, by swimming in a low gear; trying to cover a lot of distance with each stroke to keep up with them. I work at reducing drag and a feeling of heavy pressure on my catch phase.

If I am swimming with someone who is less efficient and/or has a shorter wingspan than me. I can feel my adjustments are different, I need to lighten my catch, apply less pressure, cover less distance per stroke,  in order to sync with my partner. In addition, with this combination, my core stability is challenged, and I need to engage my core stabilisers in order to stay balanced.


Give it a go, and ensure to try out with several swim buddies to get a spectrum of challenges.

Total Immersion Taster Session

This 60-minute Total Immersion™ swimming taster session will show you how a SWIMLAB program will help you become a better swimmer, no matter what your level.


  • Come and meet the coaches.
  • Watch swimming and drill demonstrations.
  • Try out some simple tasks and problem solving activities that will have an immediate positive effect on your strokeTotal Immersion Taster
  • Gain an understanding of how our programs will best serve your swimming needs.