🏊‍♀️ Got Your Own Swimming Questions & Goals? How Gail’s Journey Shows We’re Here to Help You Succeed!

From answering your poolside queries to celebrating your open-water triumphs, we're here to guide your swim journey every step of the way.

Hi Swimmers,

In last week’s blog, we shared some insights into our own swim rituals and routines, a topic we’re often asked about by swimmers at all levels. But the truth is, most of our coaching teams’ time is spent turning that focus outward—helping you find your flow in the water by answering your questions, supporting your unique challenges, and celebrating your milestones.

This week, we’re highlighting a recent conversation I personally had with Gail, an open-water swimmer from Scotland, who reached out with a few questions about her training plan for a big event she was about to tackle via our help desk. What started as a simple query turned into a season of real progress and discovery. Her journey shows just how valuable asking questions can be and how dedicated we are to making sure every swimmer has the support they need.

Gail’s Background: A Journey from Triathlon to 12K Open Water

Gail is a seasoned triathlete who, over seven years, has competed in everything from Sprint to Full Ironman distances, with her longest swim previously at 4K. But when she set her sights on the Chillswim Ullswater 12K in 2024, she knew it was a big step up. Just as she committed to the challenge, however, an unexpected ligament injury put her on crutches.

“If that wasn’t a sign to focus on swimming, I don’t know what was!” she joked.

After three months of rehab, Gail began her training with the Swim Smooth GURU in March. Her initial CSS test showed a time of 2:08/100m, but with consistent effort, she brought it down to 1:53/100m by May - 15s/100m in 2 months, wow! That progress gave her confidence in the lead-up to race day, where she completed a 9K training swim “feeling easy.”

Her three main goals were:

1. finish the race,

2. maintain her love for swimming, and

3. stay injury-free

and these were all comfortably met.

“I credit this to following the GURU sessions precisely as planned, especially the CSS sessions,” she explained. “Natural progression fueled motivation, and each week I craved the buzz of completing a CSS set—Goldilocks was indeed my friend!”

On race day, she faced 13-14°C water temperatures and choppy conditions, but she powered through, finishing close to her goal time and thrilled to complete the challenge despite the conditions. Reflecting on her experience, Gail says,

“It’s never ‘just a swim’—following the GURU plan kept my love for swimming alive and brought my training to a new level.”

So, onto Gail’s questions - chances are, you’ve probably wondered the same things and last week we addressed some of these with our cool ‘walk-through’ sequence:

But if you prefer to read, please read on!

1. Adapting to a Smaller Pool: Converting Red Mist (RM) Cycles and CSS Timings

Gail's first hurdle was a practical one: how to adapt her training sessions, especially Red Mist cycles, to a smaller, 20m pool.

“I swim in a 20m pool, so I need to convert all timings on my Swim Smooth sessions accordingly,” she explained, “but I was struggling to get the numbers right for Red Mist.”

As she’d already enquired about the math behind the conversions, we discussed a formula to convert these cycles manually, but Gail soon found an easier solution within the GURU itself. Once she adjusted the pool size in her account settings,

“all the numbers just adjusted for me,” she said. “It was such a relief! Honestly, I didn’t realize the GURU could do this automatically.”

For anyone using an unusual pool length, she highly recommends double-checking the settings first to avoid unnecessary calculations.

2. Dialing in the Right Rhythm with the Tempo Trainer

Once her pool setup was sorted, Gail leaned into her training, especially through Red Mist sessions, which require a controlled, steady pace over extended distances. With the Tempo Trainer as her guide, she found it much easier to stay on track.

“The Tempo Trainer is brilliant—I wouldn’t be without it now,”

she said. By setting a consistent rhythm, she could focus on maintaining her form and conserving energy, something that proved especially valuable when conditions got tough in her races.

She found these sessions not only built her physical stamina but also her mental endurance.

“They’re called Red Mist for a reason!”

she joked, explaining that they prepared her to keep going, even when her body and mind were fatigued. For anyone new to these sessions, she advises patience.

“Stick with it,” she says. “I was skeptical at first, but it’s amazing how much these sessions do for you over time.”

3. Preparing for Open Water: CSS and Weekly Adjustments

In the lead-up to her season goal, a 12K swim across Ullswater, Gail set up her GURU plan early, building her stamina gradually.

“The GURU CSS plan was an absolute game-changer,”

she explained. Unlike her previous training approaches, the plan allowed her to make small but consistent weekly improvements to her pace, preparing her efficiently without burning out.

“I’d followed CSS training before, but this weekly tweaking was something new. It made a massive difference.”

One month out, she hit her biggest swim week of 20K, which gave her a tremendous confidence boost.

“To swim 9K a few weeks out and think, ‘Yep, that was easy,’ really settled any nerves about the race.”

Gail found this structured approach crucial, not only for pacing in training but for preparing her mentally for race day.

4. Overcoming Race Day Challenges with a Focus on Technique

Despite facing unexpectedly cool water at Ullswater—dropping to around 13°C in some parts—Gail completed the swim in 5 hours and 26 minutes, a time she was thrilled with given the conditions.

“Would it even be a long-distance event without questioning life choices at least once?”

she quipped. The conditions slowed her down, but she attributes her strong finish to the stamina and mental resilience she’d built through the GURU training.

“Many other swimmers had to retire due to the cold, but the consistency I’d built in training made the difference,” she said. “The GURU taught me to trust my body and my pacing, which really came in handy when things got tough.”

For anyone facing an upcoming open-water swim, she suggests regular Red Mist and CSS training to build the kind of stamina that can handle anything race day throws at you.

5. Surprising Cross-Training Benefits for Cycling

An unexpected takeaway for Gail was the impact of swim training on her other endurance activities, particularly cycling. Due to an ankle injury, she couldn’t train for her half-Ironman Aquabike as much as she’d hoped, but her swimming routine kept her cardio fitness high.

“I always wondered how much swimming could influence my overall fitness,”

she said, “and I got my answer firsthand this year.” She shaved 20 minutes off her best bike time in the race—a performance boost she largely credits to her consistent, CSS-based swim training.

Her experience shows how structured swim training can bolster endurance and cardiovascular fitness, even when other types of training are limited.

“It’s given me a new perspective on swimming as an endurance base,” she noted.

Practical Takeaways for Fellow GURU Users

Gail’s journey underscores several practical points for anyone new to the GURU or considering it as a training aid:

• Setting Up for Your Pool: Don’t overlook the settings tab when using the GURU in a non-standard pool length. Adjusting the pool size in your profile ensures accurate pacing and cycle times, saving time and confusion.

• Using the Tempo Trainer Effectively: The Tempo Trainer helps build consistency and mental focus, which are essential for challenging sessions like Red Mist. Gail suggests it’s an ideal tool if you want to hold a steady pace across long distances without constantly checking the clock.

• Weekly CSS Adjustments: Gail’s favorite feature, this aspect of the GURU helps swimmers make gradual improvements without overwhelming intensity. “It’s the little changes each week that build up to real progress,” she said. For swimmers new to CSS, Gail’s advice is to trust the process, as the weekly tweaks ensure you’re continually progressing.

• Endurance Benefits Beyond the Pool: Even if you’re not focused on other sports, Gail found that her swim training provided a significant endurance boost for her cycling. Consistent swim training strengthens the cardiovascular system and builds stamina, which translates to better endurance in other disciplines.

Final Thoughts

Reflecting on her journey, Gail says,

“The GURU is such a great tool for structured training. I’m already thinking about next year’s swim goals.”

Her success with the GURU showcases how combining structure, consistent effort, and minor adjustments can lead to big improvements. For anyone just starting with Swim Smooth, Gail’s experience offers a down-to-earth, relatable look at how the GURU can fit seamlessly into both beginner and advanced training routines alike.

If you’re wondering whether structured training can make a difference, Gail’s journey is a great reminder that even the simplest changes in approach can lead to transformative results.

For only £8.99 per month, the GURU’s Routine level—just what Gail used for her successful season—offers a powerful resource for achieving your swimming goals, no matter your skill level. Start with a FREE 7-day trial of the same Routine level Gail used by clicking the button below!