Hey Swimmers

Last week, in Part One, I shared some of the lessons I learned while racing six open water events at BestFest Mallorca.

This week I’d like to turn the spotlight onto something I find even more rewarding: the two Swim Smooth Experience Camps that surrounded the event.

Over the course of two weeks, we welcomed 24 swimmers from around the world to Mallorca. Some were experienced open water racers. Some were triathletes. Some were pool swimmers. Some had only recently discovered a love for swimming.

Their ages varied. Their backgrounds varied. Their goals varied.

And yet they all arrived asking essentially the same question:

The interesting thing is that none of them received the same answer.

One of the core principles of Swim Smooth has always been that we coach the swimmer, not the stroke.

For years, swimming instruction has often focused on creating a single ideal technique and then trying to mould every swimmer towards it. The problem is that swimmers aren’t all built the same. They don’t move the same. They don’t think the same. They don’t learn the same.

So why would we coach them the same?

Over the course of the camp, every swimmer received a full video analysis, pool sessions, open water skills coaching, stroke-rate work, pacing sessions and plenty of individual feedback.

What fascinated me when reviewing the video footage afterwards was just how different everyone’s priorities were.

Several swimmers appeared, at first glance, to have very similar strokes. Yet the causes of their limitations were completely different.

One swimmer needed to eliminate an overglide that was stalling momentum at the front of the stroke.

Another needed to improve breathing timing.

Another needed to trust a higher stroke rate.

Another needed to stop forcing power and instead focus on flow.

The outcome wasn’t twenty-four swimmers trying to swim the same way.

The outcome was twenty-four swimmers leaving with a clearer understanding of how they personally swim best.

Perhaps the best example was Katharine.

Like many swimmers, Katharine had spent years believing that reaching further and gliding longer would make her more efficient. On video, however, we could clearly see that her stroke was running quite slowly at a stroke rate of between 42 and 46spm. Momentum was being lost before the catch had even begun.

Throughout the week we focused on improving rhythm, reducing the pause and helping her trust continuous movement through the stroke.

The results have been extraordinary.

Since returning home, Katharine has improved her 5 mile Lake Coniston time by approximately 25 minutes from last year.

Twenty-five minutes!

Not because she suddenly became fitter.

Not because she started training twice as much.

But because she started moving through the water in a way that better suited her.

Here’s Katharine in action on Day 5 of the camp where we took each swimmer through a follow-up stroke correction “contrast” session between their old stroke and their new one in order to really feel (and for you and their peers, to see) the difference:

This story was repeated again and again throughout the two camps.

Different swimmers.

Different challenges.

Different solutions.

The common thread was individualisation.

One of my favourite moments each week comes on the final day when we sit down with every swimmer and discuss their next six months.

The answer is never “work on everything.”

In fact, it’s usually the opposite.

Success often comes from identifying the one or two changes that will make the biggest difference and then giving those changes enough time to take root.

The swimmers who improve fastest are rarely those trying to fix ten things at once.

They’re the swimmers who understand what matters most for them.

As coaches, we sometimes fall into the trap of looking for common solutions.

Mallorca reminded me once again that swimming improvement is rarely found in common solutions.

It’s found in understanding the individual standing in front of you.

That’s why, after more than twenty years of coaching, I still believe our most important principle remains unchanged:

Because when you get that right, improvement becomes a whole lot easier—and a whole lot more enjoyable.

Thanks for reading,

Your Coach, Paul

Want to Join us on the Last Swim Smooth Experience of 2026 in Crete 27-Sep to 3-Oct?

Why Are Swim Smooth Experiences Different?

There are plenty of swimming holidays available around the world.

Most offer beautiful locations, great company and plenty of swimming.

We offer those too.

But what makes a Swim Smooth Experience different is that we don’t simply take you swimming—we help you become a better swimmer. Through detailed video analysis, personalised coaching, pool sessions, open water skills training and daily feedback, every swimmer leaves with a clear understanding of what they need to work on. We don’t believe in a one-size-fits-all approach. Our philosophy is to coach the swimmer, not the stroke, helping each individual find the changes that will make the biggest difference to their performance, confidence and enjoyment in the water. That’s why swimmers often leave with breakthroughs that have eluded them for years.

Our final Swim Smooth Experience of 2026 takes place in Crete, Greece, from 27 September to 3 October, and with just two places remaining, this is your last opportunity this year to immerse yourself in your swimming and experience a week that could genuinely change the way you swim.

Grab one of the last spots today!

And if you can’t join this one, check out the squad, 1-to-1 video analysis, 1-day clinics and camps/holidays offered by Swim Smooth Certified Coaches in different places / times:

Contact Your Local Swim Smooth Coach

Here’s 34 Reasons Why Your Should Join Us:

Read more

Hey Swimmers

Having now attended ten BestFests in Mallorca over the years, I can say without hesitation that this year’s event produced my best performances yet.

At 47 years of age, that’s not something I necessarily expected. Yet throughout the week I found myself swimming times and paces that I hadn’t seen since my early twenties. More importantly, each race delivered a lesson that I think all open water swimmers can learn from.

For those unfamiliar with the event, BestFest is my favourite collection of open water swims anywhere in the world. Over six days, swimmers can take on a variety of races ranging from 1.5km through to 10km, all set in the beautiful waters surrounding Colònia de Sant Jordi in Mallorca.

The week begins with a 5km point-to-point swim, followed by a 3.8km Ironman-distance race. Tuesday features a 1.5km race and the unique 2.5km “Tell Me Your Time” event, where swimmers predict their finishing time before setting off. Wednesday brings the famous 3km Volcano Swim, Thursday is the big test with either a 7km or 10km swim at Es Trenc Beach, and Friday rounds everything off with a fun relay event.

This year attracted a record 580 swimmers, creating a fantastic atmosphere throughout the week.

Lesson One: Experience Doesn’t Replace Attention

The opening 5km swim taught me a lesson I should probably have learned years ago.

Before the race, the course maps showed the finish line to the left of the Marques Hotel. I’d studied the maps carefully and even pointed the finish location out to several swimmers attending our Swim Smooth Experience Camp.

Unfortunately, the organisers changed the finish location during the final race briefing.

I missed it.

Throughout the swim I felt fantastic. In fact, I ended up swimming a personal best for the course at around 1:14 per 100m pace. Yet despite feeling strong, I gradually found myself drifting towards the wrong side of the hotel. I remember wondering why everyone else seemed to be swimming further to my right.

Eventually a kayaker was sent over to redirect me.

The immediate emotions were frustration and embarrassment. Not only had I made the mistake myself, but I’d also unknowingly shared incorrect information with others.

The lesson was simple: preparation matters, but awareness matters more. No amount of experience can compensate for failing to pay attention to what is happening right now.

»Results Time: 1:01.17 | Distance: 5,000m | Pace: 1:14/100m

Lesson Two: Sometimes Second Place Is Your Best Race

The following day brought the 3.8km swim and one of the most enjoyable races I’ve ever experienced.

I found myself locked in a battle with the FINA Open Water Swimming Grand Prix 2017 30km gold medallist, Alex Studzinski from Germany1 and 18-year-old Irish swimmer Brian Foster. Brian is one of only two people in history to have completed a double crossing of the North Channel, swimming there and back in water temperatures between 10 and 12 degrees Celsius. He holds the world record as being the fastest male to do the double and also the youngest swimmer in history to complete the single crossing of the channel highly regarded as the hardest channel swim on the planet.2

For almost the entire race we swam together, constantly changing positions and fighting for the draft.

With around 600m remaining, I decided it was time to make my move.

I surged once. Brian matched me.

I surged again. Brian matched me.

I surged a third time. Brian still matched me.

As we approached the finish, I thought I finally had him. I was first to my feet for the run into shore. Then I stumbled on some submerged rocks. Brian kept his footing, surged ahead and took the win by 0.6s.

I’ve never emptied the tank so completely in a race. I was bent double for several minutes afterwards.

Yet despite finishing second, I couldn’t have been happier. Sometimes the result isn’t the lesson. Sometimes the lesson is discovering how deeply you’re willing to commit when the challenge presents itself.

»Results Time: 50.36 | Distance: 3,800m | Pace: 1:19/100m

Lesson Three: Find Better Feet

Tuesday morning brought the shortest race of the week, the 1.5km swim.

This event isn’t normally my favourite because the start is absolute chaos. However, I spotted Alberto Bottini3 on the start line and immediately formed a plan.

Alberto, 58, is a former Olympian, a multiple Masters World Champion and one of the strongest open water swimmers I’ve ever raced against.

When the gun went off, I simply jumped on his feet.

For over a kilometre I held on as best I could. Alberto wasn’t surging. He wasn’t attacking. He was simply swimming at a level that I couldn’t quite sustain.

Eventually he pulled away, but not before dragging me to one of my fastest-ever performances over the distance.

The lesson? Find people who are slightly better than you and spend as much time as possible trying to keep up with them.

Swimming has a remarkable way of raising your standards when you’re surrounded by excellence.

»Results Time: 17.30 | Distance: 1,500m | Pace: 1:10/100m

Lesson Four: Adapt to Conditions

The afternoon’s 2.5km “Tell Me Your Time” swim brought different challenges.

The wind had increased significantly and the water conditions had changed. Rather than trying to force my normal stroke, I modified my recovery, focused on feeling the waves and allowed the conditions to dictate the rhythm.

The swim felt effortless.

Open water rewards adaptability. The swimmers who thrive aren’t necessarily those with the most perfect stroke. They’re often the ones who make the smartest adjustments when conditions change.

»Results Time: 31.27 | Distance: 2,500m | Pace: 1:16/100m

Lesson Five: Drafting Is a Skill

The 3km Volcano Swim on Wednesday is often viewed as a social event.

That lasted until the starting gun went off.

I immediately found Alberto’s feet again and spent the next 3km trying not to look up at all. With two earlier waves of swimmers in front of us, navigation was challenging, but Alberto handled that responsibility while I concentrated entirely on drafting.

The result was another excellent swim and a valuable reminder that drafting is not cheating, it’s a skill.

The ability to save energy while maintaining speed becomes increasingly important as race distances increase.

»Results Time: 35.33 | Distance: 3,000m | Pace: 1:11/100m

Lesson Six: Your Rivals Are Hurting Too

Thursday’s 10km race was the culmination of the week.

By this point most swimmers are carrying fatigue, sore mouths from days of salt water, and a fair amount of emotional exhaustion.

I’d spent much of the previous evening worrying about Brian Foster, who had beaten me in the 3.8km race and seemed likely to challenge again.

Overnight, however, Brian developed tonsillitis and was unable to start. I was gutted for him and gutted for the competition we’d established between us that week.

It reminded me of something I’ve experienced many times before.

We often assume our rivals are stronger, fresher and more prepared than we are. Yet they’re usually fighting their own battles too.

I still pushed hard throughout the 10km, eventually finishing one of my strongest performances on the course. The lesson was clear: stop wasting energy worrying about what others might do and focus on executing your own race.

»Results Time: 2:11.58 | Distance: 10,000m | Pace: 1:19/100m

Why Mallorca Keeps Teaching Me

What struck me most this year wasn’t the results themselves.

It was the fact that every race delivered a lesson.

Pay attention. Commit fully. Surround yourself with stronger swimmers. Adapt to conditions. Learn to draft. Trust your own preparation.

After ten BestFests, I still came away learning new things.

That’s one of the reasons I love open water swimming so much. The moment you think you’ve mastered it is usually the moment the water teaches you otherwise.

Next week, in Part Two, I’ll share some of the lessons from our Swim Smooth Experience Camps before and after BestFest, and explain why spending a dedicated week immersed in your swimming can accelerate progress in ways that regular weekly training simply cannot.

Join Our Last Camp of 2026 in Crete!

Thanks for reading. Your Coach, Paul

Read more

Hey Swimmers,

One of the great things about open water swimming is that no two races are ever quite the same. The conditions change, the competition changes, and sometimes the smartest tactical decision isn’t immediately obvious.

Recently, Jim from England wrote in with an excellent question:

Is it faster to take the shortest possible line around a buoy, or a wider line that allows you to maintain your rhythm and speed?

It’s a question that every open water swimmer encounters sooner or later.

The Solo Swimmer’s Dilemma

If you’re swimming by yourself with no other competitors around you, the answer is usually quite simple:

Distance matters.

The shortest route around the buoy is normally the fastest route.

Many swimmers overestimate how much speed they lose making a tight turn. While there is some disruption to your rhythm, the extra distance involved in taking a wide arc is often greater than the speed benefit you gain from maintaining a smoother line.

Think of it like driving a car. You might carry more speed through a wide corner, but if that wider line adds several extra metres, you still have to swim those metres.

For a standard 90-degree turn, I generally recommend sighting well, approaching confidently, and making a reasonably tight turn around the buoy without coming to a stop or making any dramatic changes to your stroke.

The key is anticipation.

Many swimmers don’t lose time because of the turn itself. They lose time because they stop sighting, arrive too close to the buoy, panic, and end up breaststroking around it.

Racing Changes Everything

As soon as other swimmers enter the equation, buoy turns become far more tactical.

Jim’s second question was about finding yourself on the outside of another swimmer during a close race.

This happens all the time.

Imagine two swimmers approaching a left-hand turn buoy. The swimmer on the inside effectively owns the racing line. The swimmer on the outside is forced to swim a larger arc and inevitably covers more distance.

In this situation, trying to fight aggressively for the inside position at the last moment rarely works well. It usually costs energy, disrupts rhythm, and can sometimes lead to unwanted contact.

Instead, think several strokes ahead.

If you know you’re going to be outside, one effective tactic is to deliberately ease back half a body length before the turn, slot onto the swimmer’s feet as they round the buoy, and use the exit to re-establish your draft immediately.

This often costs less energy than trying to muscle your way around the outside and then sprinting to reconnect afterwards.

The “Slingshot” Effect

Experienced open water swimmers often use what I call a slingshot approach.

As you approach the buoy, maintain momentum and slightly increase your stroke rate through the turn. The goal isn’t necessarily to swim harder, but to avoid decelerating.

Most swimmers slow down at buoys.

If you can maintain your speed while others hesitate, you often emerge from the turn with a small but valuable advantage.

This becomes especially important on short multi-lap courses where you might negotiate dozens of turns throughout a race.

A one-second gain at every buoy soon adds up.

Practice Matters

Watch this all in motion...

The biggest mistake I see is swimmers treating buoy turns as something that will magically take care of itself on race day.

Just as we practise starts, pacing, and drafting, buoy turns deserve dedicated training.

During our Swim Smooth Experiences and squad sessions, we often set up courses specifically to rehearse approaching, sighting, turning, accelerating, and re-establishing rhythm.

The more familiar these skills become, the less mental energy they require during a race.

And that’s often where the real gains lie.

Because the fastest swimmers aren’t necessarily the ones who swim the hardest around a buoy.

They’re usually the ones who lose the least speed while everyone else is slowing down.

Thanks for reading, your coach, Paul.

Read more

Hey Swimmers,

At 47, I genuinely feel more connected to swimming than at any other point in my life.

Not necessarily because I’m fitter.

Not because I’m chasing times.

And certainly not because training suddenly became easier.

In many ways, swimming simply means something deeper now.

Read more

Hey Swimmers,

One of the biggest surprises for pool swimmers entering open water is discovering that fitness alone isn’t enough.

You can be incredibly fit and still lose huge amounts of time through poor skills.

Swimming off course. Poor sighting. Bad drafting decisions. Panicking in physical contact. Lifting the head too high. Fighting conditions instead of adapting to them.

These things quietly destroy performance.

I learned this lesson the hard way many years ago preparing for the British Junior Triathlon Championships. I spent weeks swimming almost exclusively in the sea thinking I was becoming more race specific. In reality, my pool speed deteriorated badly because I’d stopped focusing on quality and structure.

That experience shaped a huge amount of how we coach open water swimming today.

At Swim Smooth, we always emphasise that open water skills should be trained deliberately, not just experienced passively.

Simply swimming in the ocean isn’t enough.

Take sighting.

Most swimmers lift their entire head out of the water while trying to sight and breathe simultaneously. The hips and legs immediately sink, creating enormous drag and breaking rhythm.

Instead, think of sighting as a quick “alligator eyes” movement. Just the goggles lift forwards enough to spot the buoy before returning immediately back into your normal stroke rhythm.

Done correctly, it should barely interrupt momentum.

Then there’s swimming straight.

This is a hugely underrated skill. Some swimmers unknowingly swim up to 10-20% further than necessary simply because they drift continuously. Breathing asymmetry, crossover and poor awareness are often the culprits.

That’s why bilateral breathing remains such an important skill, even if you race predominantly breathing to one side. The ability to comfortably switch sides depending on swell direction, sunlight or buoy positioning becomes invaluable.

I experienced this personally during my English Channel swim where I spent most of the crossing breathing to my less preferred side due to the conditions. Without that adaptability, the swim would have been significantly harder.

And finally, perhaps the most overlooked skill of all: staying relaxed around other swimmers.

Open water racing is chaotic. Arms collide. Feet touch. Goggles get bumped.

The swimmers who cope best are rarely the strongest physically. They’re the calmest emotionally.

That composure saves enormous energy.

One of the reasons our open water skills sessions in Perth have become so popular is because swimmers realise these sessions add fun, teamwork and tactical thinking back into training. They break the monotony of endless lane swimming while developing highly transferable race skills.

So if you’re preparing for an open water season this summer, don’t just train harder.

Train smarter.

Because the fastest line between two buoys is rarely achieved by fitness alone.

Get Some Open Water Specific Coaching

Thanks for reading, your coach, Paul.

Read more

Hey Swimmers,

One of the biggest mistakes adult swimmers make is trying too hard to look like a swimmer.

That might sound strange coming from a coach, but hear me out.

Over the last 20 years of analysing swimmers all around the world, I’ve seen countless athletes trying to force textbook positions into their stroke. High elbows. Fingertip drag. Over-gliding. Excessively long strokes. Perfect symmetry.

And ironically, the harder they try to look smooth, the more tension and inefficiency they often create.

At Swim Smooth, we’ve always believed in coaching the swimmer, not the stroke.

There is no single perfect freestyle technique.

If there was, every elite swimmer would look identical.

Instead, what we actually see is tremendous variety. Some swimmers have straighter arm recoveries. Others swing wider. Some naturally swim with higher stroke rates. Others look more patient and controlled. Both can be incredibly effective.

The real goal isn’t perfection.

It’s efficiency.

Take crossover for example. This is still one of the most common issues we see during video analysis sessions. The swimmer reaches across the centreline during hand entry and extension, causing the body to snake through the water. Often this creates scissor kicking, instability and shoulder discomfort.

Most swimmers try fixing this by consciously forcing their hands wider.

Usually that doesn’t work.

What often works far better is improving posture.

“Shoulders back. Chest forwards.”

That subtle adjustment naturally creates more space through the front of the stroke and allows the arms to recover and enter more cleanly without forced manipulation. Watch this video to see how:

The same applies to breathing.

Many swimmers are still holding their breath underwater and then explosively exhaling right before breathing in. This creates tension through the neck and shoulders and often leaves swimmers feeling permanently rushed.

A gentle continuous exhalation changes everything.

Suddenly the stroke feels calmer. More rhythmic. More sustainable. Watch this video to see how:

I often remind swimmers that good technique should feel freeing, not restrictive.

If you constantly feel like you’re “trying” to hold positions together, something probably isn’t right.

Some of the fastest open water swimmers in the world actually look quite unconventional by pool swimming standards. Shelley Taylor-Smith’s beautifully timed two-beat kick. Janet Evans’ high stroke rate. Even modern elite open water swimmers often favour practicality and rhythm over aesthetics.

Efficiency wins.

Always.

So next time you swim, stop obsessing over trying to look perfect.

Instead ask yourself:

• Does this feel sustainable?

• Does it feel relaxed?

• Does it help me move forwards more easily?

That mindset shift alone often unlocks more progress than another six months of forcing positions your body simply doesn’t suit.

Have Your Stroke Analysed by an Expert!

Thanks for reading, your coach, Paul.

Read more

Hey Swimmers,

There’s a particular feeling that settles over the pool before a proper Red Mist session begins.

You know the one.

Swimmers suddenly become very interested in adjusting their goggles. Conversations go quiet. Someone asks hopefully if the set has changed. Another looks at the clock calculating whether they can “accidentally” leave early for work.

And yet, week after week, these are the sessions people keep coming back for.

Why?

Because deep down, swimmers know these sessions change them.

At Swim Smooth, we’ve always believed there’s a huge difference between simply completing distance and learning how to sustain quality under pressure. That’s where sessions like Red Mist really come into their own. They’re not about sprinting. They’re not about heroics. They’re about rhythm, discipline, pacing and learning how to stay composed when your mind starts trying to negotiate with you.

Back in my days training with the British Triathlon Squad at Bath University, sessions like this were a staple. Not because they looked impressive on paper, but because they exposed everything. Poor pacing. Loss of concentration. Technique breakdown. Negative self-talk. You couldn’t hide from any of it.

The irony is that the swimmers who perform best in these sessions are rarely the toughest-looking athletes on pool deck. More often, it’s the swimmers who stay calm. Relaxed. Economical. Controlled.

That’s why we often say Red Mist isn’t really a fitness session. It’s a decision-making session.

Can you hold yourself together technically when you get tired?

Can you resist surging too hard early on?

Can you keep your stroke long and composed while others around you unravel?

One of my favourite things about our Perth squads is watching swimmers gradually redefine what they believe they’re capable of. A swimmer who once dreaded 400m repeats suddenly finds themselves comfortably holding pace through a 5km set. Not because they magically became fitter overnight, but because they learned restraint, rhythm and confidence.

The beauty of structured endurance training is that it carries over into everything else. Open water racing becomes calmer. Triathlon swims feel less chaotic. Even technique improves because you learn how to maintain form under fatigue rather than only swimming well when fresh.

A classic starting point might be:

• 6 x 400m on a consistent cycle

• Holding around CSS +3 to +5 seconds per 100m

• Focusing on smooth pacing and controlled breathing

Simple. Brutal. Effective.

The key is consistency, not destruction.

Anyone can smash themselves for one repeat. The real art is holding quality all the way to the end.

And strangely enough, once swimmers start embracing that process, they often begin enjoying these sessions far more than they ever expected.

Maybe not during the session.

But definitely afterwards.

Join a Swim Smooth Squad Near YOU!

Thanks for reading, your coach, Paul.

Read more

Hey Swimmers,

There’s a moment from 2010 that has always stayed with me.

We were filming underwater footage of Shelley Taylor-Smith, a seven-time world marathon swimming champion and five-time winner of the Manhattan Island Marathon Swim. A swimmer who, at her peak, set the standard for consistency, resilience, and world-class endurance.

And yet her first …

Read more

Hey Swimmers,

You’ve done the work all winter. The metres are banked. The pace is there. And yet, as the summer season approaches up there in the northern hemisphere, many swimmers still feel a quiet uncertainty… will it show up when it counts?

I’ve felt that myself more times than I care to admit.

In fact, in just 10 days I’ll be jumping on a plane to join many of you in the northern hemisphere for a month of coaching and racing. I’ll be at the Best Centre in Mallorca from 15 May to 7 June, and lining up again at BestFest. It’s one of my favourite weeks of the year… but it hasn’t always gone to plan.

Back in 2017, I kicked things off with what can only be described as a disastrous 5km swim along the stunning Es Trenc beach. The setting was incredible. The energy was high. But I got it wrong. My fitness simply didn’t match my attitude at the start. I went out too hard, and within minutes I’d blown up.

And just like that, my state unraveled.

The stroke tightened. The breathing became forced. Mentally, it was a battle just to keep moving forward. I got to the finish, but it wasn’t pretty. More importantly, it left a dent.

But here’s the key part.

Over the next few days, I didn’t try to magically improve my fitness. That wasn’t going to happen. Instead, I focused on recomposing. Resetting my mindset. Getting my pacing, rhythm, and internal dialogue back under control.

By the time the 10km race came around at the end of the week, when others were starting to feel the fatigue and let their guard down, I felt calm, composed, and ready. It turned into one of my strongest swims of the week.

Same body. Same fitness.

Different state.

That’s the piece most swimmers miss.

In our squads, we see it all the time. A swimmer nails every session in training, then tightens up in a key swim. Not because they’ve lost fitness, but because they haven’t prepared how they want to show up.

This is where sessions like Red Mist Endurance play such an important role.

They’re not just about hitting splits. They’re about learning to stay composed as the pressure builds. Swimming to a Red Mist Cycle teaches you to trust your pacing, to sit just ahead of discomfort, and to earn your rest. You’re training your mind as much as your body.

You start to recognise that feeling of control.

And crucially, how to return to it when things wobble.

As you head into your summer races, don’t just think about what you need to do. Think about who you need to be.

Because performance isn’t just physical.

It’s how consistently you can access your best self when it matters.

Train the body but tune the mindset and this is how you’ll truly prepare the performance.

See you on pool deck… or maybe on the start line in Mallorca.

Your coach, Paul.

P.S. I’ve put together a little Red Mist session for you to try this week - all of our squads around the world are tapping into it and giving it a go - see if it helps you: we’re calling it “Countdown to Lift Off!” - here’s the whiteboard, but if you follow the link below you’ll be able to get all your CSS paces and Red Mist Cycles dialled in specifically for you with helpful videos to make sure you really nail this session!

Follow the Session on GURU

Read more

Hey Swimmers,

I share this not to focus on me, but because it’s a simple, real example of what consistency can do when you give it time.

Each Monday morning at just before 7am, I repeat the same benchmark set: 10 x 400 with 15 seconds rest between each done as:

• 4 at CSS+6

• 3 at CSS+5

• 2 at CSS+4

• 1 at CSS+3

It’s not glamorous, and at times it can feel repetitive, but that’s exactly why it works. It keeps me honest, measurable, and accountable to the goal of showing up in my best possible shape. If I can get through this on a Monday morning, I can get through anything that the week throws at me.

The average pace across that set has moved from 1:22.75 to 1:20.22 per 100m over the last 6 weeks. That’s just 2.53 seconds per 100m, but over 4km it adds up to 1:41 faster. Over 10km, it’s 4:13 quicker, around a 3.1% improvement.

Training is the same. The gains feel invisible in the moment, but they are quietly stacking in the background.

With Best Fest 10km on 28 May, if this trajectory continues, there’s potentially another 2 to 3 minutes to be found. Nothing guaranteed, just the compounding effect of showing up and doing the work.

It’s not rocket science. It’s just consistency, done well. It’s what our Swim Smooth Coaches live and breathe in their own squads:

Get Consistent With Your Coach

So go on, get swimming!

Your Coach, Paul.

Read more

Hey Swimmers,

You know the song. “I’m in love with the shape of you…” It’s catchy, memorable, and in Tom’s case this week, surprisingly relevant to his freestyle.

Because when we looked closely at his stroke during a recent video analysis session, one thing stood out immediately: the shape of his hand entry and catch. Not his fitness. Not his body position. In fact, both of those were excellent. But the shape of his stroke at the front? That was the limiter.

And here’s the interesting part… Tom’s shape was almost the inverse of what we’re looking for:

The Hidden Cost of “Chasing Glide”

Many swimmers are told to “lengthen out” or “glide more”. It sounds logical. Travel further per stroke, right?

But what often happens is this:
The fingertips sit higher than the wrist, the wrist higher than the elbow, and instead of catching water, the swimmer presses down on it.

That downward press might help lift the head to breathe, but it comes at a cost. It creates drag, disrupts rhythm, and most importantly, it fails to generate forward propulsion.

In Tom’s case, this was particularly pronounced on his left side, especially when breathing. The hand entered thumb-first, internally rotated, and then braced against the water. Not only was that slowing him down, it was also contributing to his shoulder issues.

So rather than moving forwards efficiently, a portion of each stroke was effectively wasted.

What Should the Shape Look Like?

See the SHAPE of Your Stroke

Think of the ideal shape like this:

• Fingertips below the wrist

• Wrist below the elbow

• Elbow relaxed and supported, not forced high

You may have heard that cue before. In fact, if you watched our original Catch Masterclass (released back in 2010), you’d have heard it about… 47 times!

Watch the Full Catch Masterclass

So frequently repeated, in fact, that there were rumours of swimmers turning it into a drinking game. I’ll let you decide how accurate that is…

But the reason we emphasised it then, and still do now, is simple:
Get the shape right, and everything else starts to fall into place.

The 3-Step Process to Fix Your Catch

Get a Video Analysis with a Coach

One of the biggest mistakes swimmers make is jumping straight to “high elbow catch” without building the foundations.

In the Catch Masterclass (now streaming in full on the Swim Smooth GURU), we break this down into three simple stages:

1. Fix the Hand Entry
This is where it all begins. Fingertips first, neutral wrist, no excessive rotation. If the entry is off, the rest of the stroke has no chance.

2. Shape the Catch and Pull
Once the hand is entering cleanly, we can then focus on tipping the fingertips down and bending the elbow naturally. This engages the bigger muscle groups, the lats and pecs, rather than overloading the shoulder.

3. Restore Rhythm and Flow
A better catch means less time pressing down and more time moving water backwards. The stroke naturally becomes smoother, quicker, and more continuous.

Low Hanging Fruit for Performance

What excited me most with Tom wasn’t just the issue, it was the opportunity.

At around 1:38 per 100m, he’s already swimming well. But with his excellent body position and efficient kick, there’s clear potential to unlock more speed simply by improving this front-end shape.

We’re not talking marginal gains here. A well-executed catch can be worth 6–8 seconds per 100m at this level.

And just as importantly, it reduces strain on the shoulders, making training more consistent and enjoyable.

Bringing It Back to “Shape”

So yes, Ed Sheeran might not have had freestyle technique in mind when he wrote that song… but the message fits.

Fall in love with the shape of your stroke.

Because when you get that right, everything else, speed, efficiency, and longevity, starts to follow.

And that’s where the real magic happens.

Thanks for reading, your Coach, Paul.

Read more

Hey Swimmers,

Last week’s blog, “It’s Really Not That Hard!”1, really seemed to strike a chord.

We’ve had hundreds of swimmers get in touch by email and through our social channels to say thank you for the clarity around how to use the Tempo Trainer PRO, and more importantly, not to be afraid to get it out of their kit bag and actually use it.

What’s been especially pleasing is hearing that many of you have taken that article straight back to your regular social swimming groups and started encouraging your buddies to join you on a swim using the beeper. That is brilliant. But of course,

there is a catch. Concepts like CSS and Red Mist cycles can still sound pretty alien to the uninitiated. So no matter how much we talk about the virtues of training with objective pacing, and no matter how excited you become about the rationale, there is still going to be a learning curve for your mates.

But don’t fret. This is exactly why I’ve been fastidiously writing this blog every week for over 20 years: to educate, simplify, and spread the word about how to improve the time you spend swimming. If you found last week’s article useful, the best thing you can do for yourself, your training partners, and for us, is simply share it in your WhatsApp group or wherever your swimming tribe chats away off deck.

Get a discussion going. When everyone arrives with just a little more understanding of why you are doing what we suggest, everything flows better. Sometimes it’s hard for us to know quite how much this work is helping, but if you want to support our mission of helping the world swim better, sharing our work with your mates is one of the best things you can do. Thank you 🙏.

Lessons from the Tour de France

The title of this week’s blog comes from one of my favourite sporting voices of all time: Phil Liggett commentating on the Tour de France.

Every year, as the race heads into the Alps and Pyrenees, the peloton starts to split apart and some crestfallen hero inevitably gets dropped on a steep climb. Liggett, in those wonderfully measured tones, often points out that the best thing that rider can do now is not fight the fact they have been dropped, but simply settle into their own best steady tempo and limit the losses.

I think about this a lot with my own swimming.

When the Pace Starts to Slip

The very nature of training at or around your CSS pace is that you are eventually going to get to a point where you are not quite sure if you can keep making the targets. A little like the Tour de France rider on a long climb, you may start to fall off the pace. So what do you do? Panic? Give up? Or recognise one of three things?

1. Adjust the Target, Not Your Confidence

First, perhaps your CSS pace is just a little too fast. The fix is simple: use the CSS Tweaker in the Swim Smooth GURU and dial it back a smidgen after the session. Over time, this helps you narrow in on where you actually are. Equally, if you are constantly beating the beeper, it might be time to stretch yourself a bit and tweak things the other way.

This week I started all flamboyant, knowing I’m racing at Best Fest in Mallorca in six weeks’ time. Unashamed plug: we’ve now got a Get Fit Quick Training Plan specifically for Best Fest in the GURU.

Get the BestFest Plan

With that in mind, I decided to do my 10 x 400 based off 1:16/100m long course pace. I made the first 8 x 400 perfectly, missed number 9 by 1.5 seconds, and number 10 by 6 seconds. My initial response was disappointment. But when you stop and think about it, missing the targets by less than 8 seconds over 4000m really is not that bad. Nonetheless, I dialled my CSS back to 1:17/100m for Wednesday’s CSS session.

2. Manage Fatigue Like a Pro

Second, perhaps you’ve just been training hard and you are a little flat today. That’s ok. Despite everyone’s penchant these days for calling each other a “legend”, sometimes you’re not, and that is perfectly fine.

With the same enthusiasm for Best Fest, my last seven days have looked like this:

• Thursday, 3.4km hard CSS session;

• Friday, rest day;

• Saturday, 4.0km open water in amazing conditions and at a good pace;

• Sunday, 4.0km on the same course but in terrible conditions and three minutes slower;

• Monday, 10 x 400 off 1:16;

• Tuesday, 5.0km in some rather sharky waters at exactly the midpoint pace between Saturday and Sunday’s swims;

• Wednesday, 3.0km Goldilocks CSS set.

That’s 23.4km of very solid swimming in seven days. No world records, obviously, and a lot less total volume than many of my peers, but a training week I’ve been very happy with.

It also featured the hardest session last: Goldilocks based off 1:17/100m. Did I make all the times? No. I missed the 300, Momma Bear, by 1 second and the 400, Daddy Bear, by 3 seconds. Was it a fail? No. I’m just a bit tired, as you’d expect. Had I not tweaked my CSS after Monday, I suspect I would have been much further off the pace and much more negative about the session. Instead, I went in knowing it would be tough, dialled the expectations back just a touch, and followed the advice of the great Phil Liggett: settle into your own tempo on that given day.

3. Know When to Step Away

Third, perhaps you are just having an off day and are not in the mood. It happens. Go treat yourself to a coffee and a muffin and come back next time. Again, you’re not a “legend” every day.

Timing Matters: A Lesson from the Pool

That theme came back to me again this week while swimming my Goldilocks set at one of my favourite pools, the Mandurah Aquatic Centre in Western Australia. I was sharing a lane with a gentleman wearing flippers and a snorkel in the “fast” lane, swimming about 2:30/100m. I’d just started my main set of 4 x 100, 1 x 200, 4 x 100, 1 x 300, 4 x 100, 1 x 400 off 1:17/100m with 15 seconds rest between each interval when he removed his snorkel and, during one of my 15-second breaks,

He somehow squeezed all of that in between my first set of 100s.

All I could do was politely thank him for his observations and carry on. The trouble was, it was then all I could think about for the next 600 metres. Was he right? Maybe. Could his observation help me? Perhaps. Was it the right time to deliver it? Absolutely not.

Why Structure and Context Are Everything

This is one of the fundamental philosophies I share with our coaches. Give detailed, expert advice, of course, but only at a time-appropriate opportunity, not in the middle of a CSS development set when the swimmer’s focus needs to be on pacing, composure and execution. This is precisely why every Swim Smooth session has a clear purpose, whether that’s Pure Technique, Red Mist Endurance, or something else, and why we outline the type of feedback you’re likely to receive during that session.

See What Your Local Coach Has To Help

Of course, this gentleman was almost certainly just trying to be helpful, but given where my focus was at, it was anything but. And for that very reason, you’ll rarely hear me give a big technical pointer during a key set. During a Pure Technique session, absolutely. But during a high-focus CSS set, much less so. This is exactly why we and our coaches offer dedicated 1-to-1 video analysis and stroke correction sessions. They give you the time, headspace and structure to properly dissect your stroke, understand what needs changing, and then work on that correction with intent. It is far more beneficial, and it makes the tiny reminders we do give on pool deck during harder sessions far more meaningful and easier to understand than a random call of, “You’ve got a real problem with that right leg of yours!”

Settle Into Your Tempo

So, when you fall off the pace, and you will, don’t panic. Settle into your tempo, be honest about why it is happening, and keep moving forward. That is where real progress is made.

Thanks for reading, your coach, Paul.

Read more

Hey Swimmers,

Let’s start with a confession I hear all the time.

“I bought a Tempo Trainer… but I’ve never actually used it.”

More often than not, it’s still sitting unopened in a kit bag. The reason? A quiet fear that it’s somehow complicated or too technical.

Here’s the reality.

This little yellow gadget has been around for well over 20 years. It predates …

Read more

Hey Swimmers,

During my recent trip to Lanzarote and the marathon journey it took to get there and back, I was reminded of a question many swimmers wrestle with:

There’s no simple answer, but there are some very clear trade-offs.

The Power of the Squad

A well-run squad environment is hard to beat. The motivation, camaraderie, and shared energy lift your performance in a way that’s difficult to replicate alone. Time passes quickly, there’s a real sense of connection, and quite simply, it’s more fun.

From a coaching perspective, structured sessions can comfortably accommodate 12 to 15 swimmers per lane when speeds are grouped sensibly. Using shared CSS or Red Mist Cycle pacing, swimmers work together, rotate leaders, and “share the love.” Yes, there’s a compromise in specificity and the occasional bit of drafting, but the overall experience is highly effective and enjoyable.

Another major advantage is the environment itself. Dedicated lanes, clear etiquette, and swimmers of similar ability make for a smooth, purposeful session.

The Reality of Solo Swimming

Contrast that with many public sessions. Swimmers ranging from 1:15 to 3:00 per 100m in the same lane, inconsistent etiquette, and restrictions on equipment can make structured training difficult.

I experienced this firsthand in Lanzarote. Despite a beautiful 50m pool, only two public lanes were available. The result? Chaos. Most days I simply swam 2 to 3km continuously because trying to hit intervals or drills was impractical. Motivation dipped, procrastination crept in, and sessions felt long.

That said, solo swimming does offer precision. When you have a clear lane, your CSS, and a tempo trainer, you can execute highly specific sessions with exact pacing and send-offs. This is invaluable when preparing for key events.

A Middle Ground

Interestingly, smaller group environments, like training camps, can present their own challenges. With a wide spread of abilities and individual tempo trainers, even 5 to 6 swimmers per lane can feel more chaotic than a larger, well-grouped squad.

So, What’s Best?

In truth, the ideal approach is a blend, and all Swim Smooth Coaches offer the facility to both provide you with a top-notch Squad environment as well as being able to provide guided access to the Swim Smooth GURU’s vast library of sessions and training plans when a little extra focus is needed.

Use squads for motivation, connection, and consistency. Lean into the energy of the group. Then complement this with occasional solo sessions where you can focus on precision and pacing, provided you have the right environment.

Find a Swim Smooth Coach

And if you find yourself in a busy squad, don’t sit at the back. Step up, lead the lane, and take control of your session. It’s often the best of both worlds.

Thanks for reading,

Your Coach, Paul.

Read more

Hey Swimmers,

Firstly, a quick apology from me for this week’s slightly delayed post. After wrapping up three fantastic weeks in Lanzarote, my journey home took me via London, Helsinki and Bangkok before finally landing back in Perth, a journey that stretched to nearly four days given the need to avoid the Middle East.

Somewhere between time zones and airport lounges, one story cut through loud and clear: Cameron McEvoy has just etched his name into swimming history.

At the China Swimming Open in Shenzhen, the reigning Olympic and World Champion stopped the clock at 20.88 seconds in the 50m freestyle, breaking a 17-year-old world record previously held by César Cielo. What makes this even more remarkable is that Cielo’s record was set in the era of high-tech suits in 2009, long since banned from the sport.

To go faster now, in textile suits, is nothing short of extraordinary.

But as always, the headlines only tell part of the story.

“Less Is More”… or Is It?

You’ll likely have seen the narrative doing the rounds:

Reports of his ultra-low volume, sometimes as little as 1,300m per week in the water, have sparked plenty of debate.

It’s a compelling idea. Train less, swim faster.

But it’s also a dangerous oversimplification.

What McEvoy is really demonstrating isn’t that less is more, but that specificity is everything.

Sprint swimming has, for decades, often been approached with surprisingly high volume. McEvoy has flipped that on its head, focusing intensely on the precise demands of the 50m freestyle: power, speed, neuromuscular sharpness, and recovery. His training is minimal in volume, yes, but incredibly rich in purpose.

A Familiar Pattern

This isn’t entirely new.

Back in my days at the University of Bath, I trained alongside Mark Foster, who held the world record in the 50m butterfly. Mark was often labelled “lazy” by those who didn’t understand his approach. His volume was low, but his training was laser-focused on sprint performance.

Sound familiar?

Both Foster and McEvoy show us that when training aligns perfectly with the demands of the event, it can be incredibly effective, even if it looks unconventional from the outside.

Context Matters

In my own swimming, I now complete around half the volume I did 25 years ago, yet I’m still holding similar speeds. But again, it’s not the reduction in volume that’s made the difference. It’s the specificity forced upon me by a busy coaching schedule and family life. Every session has to count.

And that’s the key point.

If you’re a distance swimmer or triathlete, McEvoy’s program doesn’t translate. Dropping your volume dramatically won’t suddenly make you faster over 1500m or in open water. In fact, it’s more likely to have the opposite effect.

The Takeaway

Celebrate McEvoy’s achievement. It’s one of the great performances in modern swimming.

But don’t copy it blindly (and certainly don’t nag your distance freestyle swim coach to drop their volume by 90%, because it ain’t happening!).

Instead, take the real lesson: train with intent, align your sessions with your goals, and focus on what matters most for your event.

Because it’s not about doing less.

It’s about doing what matters most, exceptionally well.

Thanks for reading - we’ll be back on the usual schedule this Thursday.

Your Coach, Paul.

Read more

Hey Swimmers,

One of the most interesting aspects of modern swim training is how technology can complement great coaching.

Recently, Joanna shared a thoughtful piece of feedback about her experience using the Swim Smooth GURU alongside regular video analysis sessions with Swim Smooth Coach Lucy Lloyd-Roach in Manchester. Her story is a great example of how these two approaches can work together to help swimmers make meaningful progress between coaching sessions.

The Challenge Identified on Video

Over the past few years, Joanna has been attending regular sessions with Lucy, including periodic video analysis. During a session in early 2025, Lucy identified two key areas for improvement in Joanna’s stroke. The main issues were the position of her left arm and the timing of the stroke.

In particular, Joanna had developed a noticeable pause at the front of the stroke with her left arm. This pause was linked to over-rotation to the right when breathing, which disrupted the rhythm of the stroke and caused the arm to linger too long out in front.

As Joanna herself put it:

“Last year, key areas identified included the position of my left arm and stroke timing, where I had a significant pause at the front of the stroke with the left arm due to over-rotating to my right on the breathing stroke.”

Like many swimmers, Joanna often attends coached sessions where the structure of the workout is guided but the coach cannot always watch every length closely. The focus is on completing the session, reporting how it felt, and then moving on to the next one.

That structure works well for building training consistency, but it can mean that stroke feedback isn’t always immediate.

Bridging the Gap with the GURU

Curious to see whether the Swim Smooth GURU could help bridge that gap between video analysis sessions, Joanna began using the app to monitor her stroke metrics.

At the time of her 2025 video analysis, the GURU data clearly reflected the issues Lucy had identified. Metrics around pull-through and stroke timing highlighted a difference between the left and right sides, and the data also suggested a thumb-first entry on the left hand.

Initially, Joanna tried to make some adjustments but didn’t see obvious improvement.

“To be honest, it felt like I was swimming with my hand in the right place, but the watch didn’t agree.”

Through the summer months she focused more on open water swimming and longer distances. Then later in the year she made a conscious decision to try something different.

Try the GURU free for 7-days

…using the Apple Watch or Garmin device you likely already own…

Trusting the Process

In Joanna’s words, she had a rare moment where she decided to simply trust the feedback the GURU was giving her.

“In a rare moment I handed over control to the Guru App and decided to just trust the Guru!”

This meant deliberately changing her hand position to something that initially felt very unnatural.

“I consciously changed my hand position to one which felt very wrong, but the Guru said it was better. After a while, I was able to feel that it was better.”

Gradually the movement started to feel more natural, and the stroke metrics began to improve.

By January 2026 the GURU data was showing noticeable improvements across several of the previously flagged areas.

When the Data Meets the Eye

The real test came during Joanna’s most recent annual video analysis session with Lucy.

Comparing the new footage with the previous year, the changes were clear. The left arm position had improved both during normal strokes and while breathing. The pause at the front of the stroke had reduced, and Joanna was rolling back more effectively after breathing to the right.

In other words, the improvements that the GURU had been detecting in the data were now clearly visible in the video analysis too.

Of course, as with any swimmer, new areas for improvement quickly emerged. That’s simply part of the ongoing process of refining technique.

But for Joanna, the most satisfying part was confirming that the progress measured by the GURU was real.

It’s a powerful reminder that when great coaching and smart technology work together, swimmers can receive meaningful feedback not just during occasional analysis sessions, but throughout their everyday training.

And often, that steady stream of feedback is exactly what helps swimmers turn small changes into lasting improvements.

🙏 Thanks again to Joanna for sharing such thoughtful feedback with us.

And don’t forget, only Swim Smooth Certified Coaches have the power to gift their 1-to-1 Video Analysis & Stroke Correction swimmers with up to 90 days of free access to the Swim Smooth GURU and it’s patented Stroke Insights technology - ensuring maximum development of your stroke technique between sessions. To book a session with a Swim Smooth coach, head to:

Get Coached

Thanks for reading, your coach Paul.

Read more

Hey Swimmers,

It has been hard to ignore the events unfolding in the Middle East this week. Beyond the headlines, the ripple effect has been significant. Flights grounded. Routes diverted. Plans disrupted. Thousands of people suddenly forced to pivot.

I found myself caught up in it on Sunday.

I was due to fly Perth to Doha, then London, then onward to Lanz…

Read more

Hey Swimmers,

Well… that was a week.

Thirteen hours before the gun was due to go, the 2026 Rottnest Channel Swim was officially cancelled.

If you were tapering, carb-loading, laying out your kit, nervously checking Windy every 20 minutes… you’ll know exactly how that felt.

Flat.
Frustrating.
A bit surreal.

And yet — hand on heart — it was the right call.

Let’s unpack it properly.

The What: How Bad Was It Really?

I’ve got a weather heatmap here showing how the forecast deteriorated the closer swimmers would have got to Rottnest. The further west you went, the more it ramped up. Not marginal. Not “a bit lumpy.” Properly building.

Saturday’s Suck!

The Saturday 21 Feb forecast showed winds strengthening right through the morning. And interestingly, when you look at this coming Saturday 28 Feb, the pattern is almost identical:

That’s the thing with Perth in late February — you often get that same build pattern week after week.

So pushing it back a full weekend? Logistically horrendous for interstate and overseas swimmers… and not necessarily any better.

Could a day either side have worked? Possibly. But that’s where the shipping channel closures, marine logistics, and cost realities come into play.

I’ve spoken before — including in that Instagram video from 2024 when the race was stopped after 8km — about contingency planning:

Three ideas I still stand by:

1️⃣ Build flexibility into event dates. Listen to experienced marathon swimmers and meteorologists. If it means a $100–$250 surcharge to create a weather window buffer, I reckon most swimmers would cop that for greater certainty.

2️⃣ GPS tracking for every swimmer and paddler. Safety first. And imagine the buzz at Thomson Bay watching your loved one live on the big screen.

3️⃣ Start slower solo swimmers first. Conditions almost always worsen as the day goes on. Data-driven start waves would make it fairer and safer.

…and…potentially bringing the race forwards to the end of January - our Shore-2-Shore event has had idyllic conditions for the last 3 years in a row…not for 1 day, or 2, but all 3 days, 3 years in succession. Just a thought.

These ideas aren’t theoretical. They are born from years of watching how quickly the channel can turn.

The Why: Why This Year Was Different

Some people have asked, “Was it really that bad?”

Go and watch Mike Harlan’s Facebook video set to Enter Sandman. It’s not dramatic music for effect. The footage speaks for itself. White caps. Confused seas. Boats pitching:

See the full video here - it’s terrifying!

Now layer in 1,000 boats.

Not planing at speed.
Not manoeuvring freely.
But idling. Drifting. Correcting. Avoiding each other.

That’s the risk multiplier.

I swam the English Channel in 2011 in similar conditions. Fourteen degrees. Double the distance. It was brutal and three hours slower than I expected:

But I was one boat. One swimmer. Clear water around me.

That is very different to a flotilla of 1,000 vessels trying to hold course in deteriorating conditions.

Which is why — much as I would have preferred the call to be made on Thursday — I was deeply relieved when Race Director Rob Herkes fronted up at 4pm Friday with that heartfelt video explaining the decision:

Rob’s PR that afternoon was exactly what the event needed. Honest. Measured. Human.

All week, there had been tension. Interviews that felt cautious, ambiguous and even verging on ‘politician-like’:

Concerns about launching a thousand boats only to potentially abort. It was all simmering. The ABC news channel ran with it and it even made front page news on the West Australian newspaper on Friday.

And for the first time in 25 years of coaching thousands for this event, I wasn’t the usual voice of “we’ll be right.”

I was quietly worried.

My son was due to skipper for a duo from Bondi — the Bondi Salt Sisters. Our little boat would not have handled those conditions. I’ll admit it: I spent the week fretting.

When the cancellation came, disappointment and relief arrived in equal measure.

The Proof: The Route Optimiser Doesn’t Lie

One tool that proved invaluable this year was the official Rottnest Channel Swim Route Optimiser.

I’ve talked about it before on this blog. It’s brilliant.

You plug in:

• Starting speed

• Midway speed

• Start time

And it overlays weather and current predictions to generate the optimal GPS trace and predicted finish time.

When we ran the numbers for the Bondi Salt Sisters at their projected pace, the Optimiser showed they likely wouldn’t have reached the island inside the 10h30m cutoff.

Contrast that with 2018 — a notoriously good year — where the same inputs predicted sub-5h45m crossings.

That’s the difference conditions make.

This wasn’t just “a bit harder.”

It was potentially unfinishable for many — and dangerous for some.

The Bigger Picture

Interestingly, Port to Pub next month is now at full capacity, having benefitted from the cancellation. They also offer optional insurance on entries — a clever move in an increasingly competitive event landscape.

These are realities event organisers now face.

Swimmers are investing serious money. Travel. Accommodation. Boats. Training.

Which is why these conversations around flexibility, forecasting, and insurance aren’t trivial — they’re strategic.

The Rough… and the Smooth

Now, let’s talk about you.

Because that’s what matters.

If you trained for months:

• Early mornings

• Cold swims

• Long Saturdays

• Missed social events

• Dialled-in nutrition

That work is not wasted.

I re-posted that slightly tongue-in-cheek Instagram video about reframing after a DNF or cancellation. There’s truth in humour:

Here’s the reality:

You are fitter.
Stronger.
More resilient.
More disciplined.

The event didn’t happen.
But the transformation did.

And right now, at the tail end of open water season in WA, the worst thing you can do is slam the door shut emotionally and physically.

If you’re not doing Port to Pub, the smartest move is this:

Maintain momentum.

Not full throttle.
Not another taper.

Just enough structure to carry what you’ve built into winter.

Because 2027 will come around quicker than you think.

And when it does, you’ll either be rebuilding from scratch… or building from strength.

My Candid Take

Was I disappointed? Of course.

Would I have preferred an earlier call? Yes.

But standing there on pool deck this week, I also felt proud.

Proud of swimmers who handled it with maturity.
Proud of crews who made safety the priority.
Proud of a community that, by and large, understood that sometimes the ocean wins.

You’ve got to take the rough with the smooth.

That’s not just a catchy line.

It’s the essence of open water swimming.

The tide turns.
The wind shifts.
Plans change.

But character? That’s forged in weeks like this.

So regroup.

Watch the footage.
Learn from it.
Keep perspective.

And remember — your best swim might still be ahead of you.

Get swimming. Your coach, Paul.

Read more

Hey Swimmers,

If you’re staring at the forecast for this weekend and feeling that familiar sinking feeling about the Rottnest Channel Swim, I want you to pause.

Breathe.

And remember this: a cancelled swim is not a cancelled dream.

Sometimes the water says no.

And sometimes that “no” is simply redirecting you to a better, stronger, more meaningful “yes” down the track.

On Monday at 3:45am, in pitch black conditions at New Norfolk in Hobart, two women from our Swim Smooth Perth Squad slipped into the Derwent River to begin a 34km journey under strict English Channel rules. No touching the boat. Feeds every 30 minutes. Darkness for the first two and a half hours.

Nine hours and eight minutes later, they swam beneath the Tasman Bridge.

Yolanda Carstens and Simone Blaser are now among only 151 people to have completed this swim since it began in 1973.

Let that sink in.

The Swim They Said They Wouldn’t Do

Simone will tell you she once said she’d never do the Derwent.

• Too cold.

• Too expensive.

• Too far away.

But good friends have a way of nudging you beyond your comfort zone. After ticking off two legs of the Australian Triple Crown, she teamed up with Yolanda and committed to the iconic 34km swim as a tandem.

They booked a year in advance.

Cold showers. Ice baths. Winter Swan River swims in Perth.

Six sessions a week through summer.

Long ocean miles. Squad sessions. Shore-2-Shore. Christmas 10km.

And then Tasmania.

The swim was postponed by a day. Just enough to stir nerves.

Sound familiar?

If Rottnest doesn’t go ahead this weekend, you’re not alone in that emotional space.

But here’s where Yolanda’s story really matters.

False Bay Didn’t Happen

Yolanda had been building towards a 34km False Bay swim in South Africa for months.

• Solo ocean kilometres.

• 16 degree pool sessions without lanes.

• 10 degree ocean swims.

• A 24km qualifier.

• Night swims.

• Weeks of waiting for a weather window.

• Six weeks.

And then… nothing.

Relentless 40km winds. No start. No swim.

She came home heartbroken. Demotivated. Questioning the point of it all.

That is the part we don’t talk about enough in marathon swimming. The quiet resilience required when the ocean simply refuses to cooperate.

But something shifted.

Instead of staying stuck in disappointment, she reframed.

Derwent became the new focus.

Training resumed. Consistently. Relentlessly. Six sessions a week. 27 to 35km per week. No skipped sets. Plenty of hard conversations in lane 2 when fatigue set in.

And on Monday morning, in that tranquil black water, it all came together.

Bubble. Bubble. Breathe.

They swam side by side the entire 34km.

Boat on Simone’s right.

Yolanda on the left.

Christmas lights strung on their support boat “Meow”.

Feeds on the half hour. Honey and rooibos tea. Baby food. Gels. Real Coke.

For the first few hours, Yolanda counted strokes.

Sixty strokes.

Five times.

Feed.

When doubt crept in, she went back to the basics we talk about all the time: hand entry, rotation, push back not down, one goggle out.

The sun rose.

They passed Bridgewater Bridge at halfway. Friends had flown in from Perth and threw flowers from above. A surprise coffee appeared for the skipper mid-river. Laughter cut through fatigue.

After the halfway mark, the current arrived.

And then came the words every marathon swimmer longs to hear:

Nine hours and eight minutes after starting, they swam under the Tasman Bridge. Relief. Pride. Tears held back. A proper hug at the finish.

Water temperatures between 18 and 19 degrees, dipping to 16 in places. The cold training had worked.

The program had worked.

No injuries. No niggles.

Just two very happy swimmers.

And Here’s the Part That Matters Most

Yolanda is 60.

And she swam the best swim of her life.

Better, she says with a wink, than Rottnest.

False Bay didn’t happen. That still hurts.

But without that disappointment, without that forced patience, without that waiting game, Derwent might not have unfolded the way it did.

So if you’re feeling flat about this weekend’s forecast, please hear this clearly:

The training is not wasted.

The early mornings still count.

The cold swims still count.

The kilometres are still in the bank.

The ocean does not owe us perfect conditions. But it often gives us something else in return: resilience.

For every 60-year-old woman who doubts her ability.

For every swimmer who thinks the window has passed.

For anyone who feels derailed by a cancelled event.

Sixty is just a number.

And a postponed swim might just be the beginning of your best one yet.

Stay patient.

Your Derwent is coming.

Thanks for reading,

Yolanda’s, Simone’s and Your Coach, Paul

Read more

Hey Swimmers

Around 80 percent of swimmers will experience enough shoulder pain at some point to miss a few days in the water. Could this be you? Frustrating, isn’t it?

For years we were told that was normal. “Swimmer’s shoulder.” Just part of the deal.

It isn’t.

In almost every case, shoulder pain is your stroke tapping you on the shoulder and saying, “Something’s off.”

Here are the four classic culprits I still see week in, week out.

1. Thumb-First Entry.

If your thumb is slicing in first with the palm turned outwards, you are internally rotating the shoulder and loading the joint heavily.

It might look smooth.

It isn’t shoulder-friendly.

Fingertips first. Palm facing down. Keep the shoulder neutral and set yourself up for a clean catch.

2. Stroke Crossover.

If your hand crosses the centre line in front of your head, you are stressing the joint.

Pain is often felt at the front of the shoulder as impingement, or as a stretched, numb feeling at the back.

Your middle finger should extend forward in line with the same shoulder. Not across your body.

Combine crossover with a thumb-first entry and you have the perfect recipe for trouble.

3. Pushing Down At The Catch.

This is the classic “I feel loads of pressure on the water so it must be good” mistake.

You reach long and then push down hard with a straight arm.

It feels powerful.

It lifts your front end, drops your legs and places huge stress on the shoulder.

Press back. Not down. It should feel controlled, not forced.

4. Straight-Arm Pull Through.

Pulling wide. Pulling straight. Crossing under the body.

All increase shoulder load.

Bend the elbow under the body. Bring the hand directly beneath the shoulder. “Bending It Like Becky” is not just catchy, it protects you.

A Lesson From The English Channel.

In 2011, during my English Channel swim, we were battling a brutal cross headwind from the south west, gusting up to 30 knots.

The boat decided to shelter me by sitting on my right shoulder so I could swim in the lee.

Sounds sensible.

Except it meant I was breathing mostly to my right to keep an eye on the crew.

Three hours in, my left shoulder was flaring badly.

Why?

My rotation to the left had flattened off. I was likely crossing over slightly with the left arm as I breathed right. Subtle. But thousands of repetitions in rough water add up quickly.

I told the crew I wanted to swim on the other side of the boat.

They thought I was mad. It was chaotic over there.

I switched anyway.

It was rough. Horrible.

But I was forced to breathe left. My rotation evened up. The crossover disappeared.

The shoulder pain vanished almost immediately.

That decision helped get me to France in 12 hours 14 minutes. Fastest time that day on what was awarded by the Channel Swimming Association as the worst conditions of the entire 2011 season.

Small technical tweaks. Big consequences.

Monitoring Shoulder Stress in 2026.

Today, we don’t have to rely purely on feel.

Follow Interactive Tutorial

With these specific 3 of 6 patented Stroke Insights on Apple or Garmin, you can track the very metrics that influence shoulder load:

1. Hand Entry Angle.

Flags thumb-first tendencies and excessive internal rotation.

2. Hand Entry Position.

Reveals crossover or overly wide entry.

3. Pull-Through Path

Highlights straight-arm pulls or crossing under the body.

Test Your Injury Likelihood

If those numbers drift during a long swim like Rottnest, that is your early warning system.

Managing Shoulder Fatigue On The Fly (Rottnest Channel Swim Edition for next weekend)

Good luck all competitors for this iconic event with some 3,000 participants taking on 20km from Cottesloe Beach to Thomson’s Bay).

In long swims like Rottnest, some shoulder fatigue is common. The savvy swimmer prepares solutions.

If soreness starts:

1. Check entry immediately. Ensure fingertips first. No crossover.

2. Breathe more often to the sore side for 15–20 minutes. This encourages better rotation and reduces pressure on that shoulder.

3. Let your paddler navigate. Excessive sighting, especially in rough water, adds repetitive lift stress to the shoulders.

4. Shorten the stroke slightly and lift stroke rate a touch. Avoid over-gliding and leaving the lead arm extended too long.

5. Relax the recovery. Slightly straighter, looser recovery can reduce strain.

6. In extreme cases, easing the load by slightly opening the fingers during the pull can reduce stress, even if it costs a little speed.

Shoulder pain is rarely random. It is feedback. Listen early. Adjust quickly.

Prevention is always better than cure.

Swim Smooth.

Thanks for reading, your coach, Paul.

Want to Join Us on a Camp in 2026 to Work on Your Speed & Making You More Injury Robust?

We’re now down to only a few places remaining on our various Swim Smooth Experiences in 2026. For the full run-down of events where I’ll be coaching, head to:

Boost my Swim in 2026!

And There’s More!

All of our Swim Smooth Coaches also offer their own experiences, squads, camps and clinics and can be reached here:

Get Me Some Swim Smooth Magic!

Here’s some highlights from our awesome Coaches:

• Lanzarote 🇪🇸 with Coach Alison 🇬🇧 15-22 March here

• Croatia 🇭🇷 with Coach Marieke 🇧🇪 12-14 May here

• Italy 🇮🇹 with Coach Fiona 🇬🇧 27 May to 3 June here

• Italy 🇮🇹 with Coach Fiona 🇬🇧 2-9 September here

• Canada 🇨🇦 with Coach Mary 🇺🇸 7-11 May here

• Greece 🇬🇷 with Coach Lorna 🇬🇧 6-13 September here

• Mallorca 🇪🇸 with Coach Tim 🇬🇧 4-8 May here

Read more