🔷 The 8 Stroke Adjustments That Got Me to Rotto!
In Review: Tips, Tricks & Techniques from this year's Rottnest Channel Swim
🔊 Note to all Swim Smooth GURU Users: we issued a product development update from our team on Thursday, including details of all the stuff we’re working on, know about, and are refining with Garmin - well worth a read here.
Mastering the Rottnest Channel Swim: 8 Strokes for Survival
Hey Swimmers,
Last weekend’s 2025 Rottnest Channel Swim was a brutal test of skill, strategy, and resilience. A fierce southerly wind and large swell combined with a relentless northerly current as we approached Rottnest Island forced swimmers to push south constantly to avoid being swept into the northern ferry corridor—a place where disqualification and an insurmountable head-on battle awaited.
This year, I was swimming as a Duo with my mate Chris and found myself adapting my stroke continuously to meet the conditions, which I thought you might enjoy hearing about. Over the course of the swim, I experimented with eight different styles and techniques to optimize efficiency and stay on course. Some worked better than others, but all played a role in getting across the channel as effectively as possible.
The 8 Stroke Adjustments That Got Me to Rotto
High-Octane Start (80SPM Race Mode) – The first 1500m saw me hammering a stroke rate of 80spm to maintain momentum through the smaller surface waves. It was a necessary move to avoid being battered early and to also help our team secure a good position.
Settling into the Swell – I transitioned to a longer, smoother bilateral stroke, syncing my rhythm with the rolling swell from the south, knowing full well that conditions would deteriorate.
Windmill / Bulldozer Mode – As the wind and waves grew stronger, I adopted a straight-arm stroke to get my arms high and over the swell rather than fighting through it.
Asymmetrical Right-Side Breathing – To avoid inhaling mouthfuls of water, I exclusively breathed to my right while locking in my left arm for stability—a strategy that was a lifesaver in the roughest stretches.
Slower Cadence to Ride the Waves – A more relaxed, patient stroke allowed me to move with the ocean rather than fight against it in what felt like the “doldrums” in the middle of the channel when the sun came out and the wind relaxed (a bit).
Power Punch Through the Waves – When the swell became erratic, I used a punchy drive followed by extended streamlining, almost like swimming through tunnels rather than over peaks.
Stronger Kick for Downwind Push – When the wind shifted slightly southeast, I engaged my legs more to harness the assistance of the waves.
Symmetrical, Up-Tempo Stroke in the Lee of the Island – The final stretch was blissful compared to the rest, with the protection of the island allowing for an efficient, rhythmic stroke to the finish - this I would describe as my ‘normal’ marathon swimming stroke.
Obviously these stroke adjustments are somewhat difficult to conceive without a video demonstration of each, but the point really here is that when the conditions are constantly changing in the open water, sticking to just one stroke ‘style’ might be really limiting your capabilities.
We have a whole library of open water skills videos, sessions and even a full PDF guide to tap into within the GURU:
Making these adjustments were fun and a great way to break up the monotony of such a long swim - but was it effective?
The Strategy of the Duo Format
As I was racing in a Duo, I had the luxury of rest periods to reflect on each modification and its effectiveness. Chris and I planned our changeovers carefully:
First 1500m: I swam solo before the first transition where Chris then took the next 10 minutes.
5-minute rotations until settling into 4-minute switches by the halfway mark.
Shorter intervals (3, and finally 2-minute changes) as fatigue set in and we aimed to keep the pace high.
Final 700m: I swam straight in, with Chris joining me for the last 400m to lead me through the chop before we finished side by side.
🥇🥉We were thrilled to place 3rd overall in the Duo category and to win the 75+ age category - with a combined age of 90 - in 4:56. Here’s some more stats:
There's No "I" in Team
While the swimmers cross the finish line and get the medals, the Rottnest Channel Swim is a true team effort. Soloists, Duos, and Teams alike rely on a dedicated support crew, including:
Boat Skippers – Keeping swimmers safe and on course.
Crew Members – Handing out drinks, food, and essential motivation.
Kayakers / Paddlers – Providing in-water navigation and feeding on the fly.
Behind the scenes, family members, partners, and friends have also played a massive role over the past six months, supporting swimmers through training and race day logistics. A huge thanks to everyone who helped make the day possible!
The Viral Video: Yolanda and John Carstens
If there was ever a video to sum up the brutality of this year's swim, it was that of Yolanda and John Carstens. Competing in the Tandem Solo category, where both swimmers complete the full 19.7km while sharing a boat, this incredible couple from the Swim Smooth Perth Squad battled through some of the worst of the conditions. Their grit and determination captured the hearts of thousands online—if you haven't seen the video yet, it's a must-watch! Please be sure to give it a like and congratulate Yolanda and John in the comments - they’d love that!
How Tough Was 2025 Compared to Other Years?
Julian Mills' famous Rottnest Swim Difficulty Chart tells the story. This simple but effective graph plots:
Fastest swimmers' times on the Y-axis
Median time of all swimmers on the X-axis
This year's data showed an interesting pattern—while the median times indicated a tough year for the majority, the elite swimmers still clocked incredibly fast times.
One major factor? The "Champions of the Channel" wave, the fastest competitors, started at 5:45 am, nearly two hours before the last wave of older and slower teams. This meant they beat the strong south-westerly winds that hit around 10:30-11:00 am, while later swimmers faced exponentially harder conditions.
The event is also growing in prestige, attracting an ever-faster field at the front end. However, with the increasing popularity of marathon swimming, more people are entering as "completers" rather than "competitors," widening the gap between the elite and the median times.
Congratulations to All Swimmers!
Whether you raced for a podium finish or simply fought through the conditions to reach Thomson’s Bay, every swimmer should be proud. Special mention to the 100+ athletes who followed our Rottnest Channel Swim Program within the Swim Smooth GURU—your dedication paid off!
“Hi Coach Paul,
I would like to say a very big thank you to yourself and the GURU for getting me my first successful crossing. It has been a monkey on my back for a while now and finally it is done!
I started my journey in January 2023 after heart bypass surgery aiming to make the crossing in 2024 and we all know how that went. I got straight back into training for this year and have had the GURU by my side for two years now. Thank you again for a great programme, we beat the heart attack! It is still sinking in how awesome that event is.
Thank you for making it happen.
Regards Brett”
And if you’re considering taking on the challenge in 2026, whether to compete or complete, our Rottnest Channel Swim Program will be back to guide you to the start line in peak condition.
See you in the water next year (or next week more like it!).
Your Coach, Paul