The Value of Video Analysis
3 Tips to Correct the Most Common Stroke Technique Issues We See
Hi swimmers,
Hope you’ve had a great week - I’m now home to some unseasonal stormy weather back in Perth after a wonderful week of coaching over in Europe.
On the long flight home, I started thinking about how, when I founded Swim Smooth in 2004, it was entirely based on the concept of 1-to-1 video analysis and stroke correction. Just last week, while speaking to a group of swimmers in Montenegro during our 7-day Swim Smooth Experience, I shared how these sessions were born from both my passion for coaching and biomechanics, as well as the practical need to support myself after moving to Australia in 2002. At the time, I was earning just $125 a week as a full-time triathlon coach—hardly enough to make ends meet, even less so in today’s world!
Over the years, I’ve had the privilege of working with thousands of swimmers and triathletes, from complete beginners to elite athletes, and this process has been refined time and again through these experiences. I'm incredibly grateful for the opportunity to help such a wide range of abilities, which has allowed me to hone this service and pass on the methods to our growing team of Swim Smooth Coaches worldwide.
One such example is Fiona, who recently joined us for the 7-day Swim Smooth Experience in Montenegro. During her 1-to-1 video analysis, we discovered that her hand entry, aimed at avoiding a thumbs-down entry, had overcompensated into a thumbs-up position. This was causing her hand to slip during the catch and become too reliant on her leg kick. Once this was identified, the correction was simple, and seeing the change on video made a lasting impression.
Watch the video here to see her progress unfold with a really simple visualization you will find useful if you've struggled with how to improve your catch and pull through:
Similarly, professional triathlete Emma Pallant-Browne experienced a breakthrough during her session. Alongside her then-coach, two-time Olympian Michelle Dillon, Emma tweaked a small aspect of her stroke. The result was transformative, significantly improving the swim—the weakest area of her triathlon performance, as it is for many triathletes.
The video below shows Michelle’s shocked voice in the background as she realizes how a minor tweak can make such a major difference:
It’s these small but targeted corrections that demonstrate the true power of video analysis.
Swim Smooth now has over 40 fully trained coaches worldwide, from Alicante to Acton and Los Angeles to Lithuania, all delivering this world-class service. Prices vary by location (expect to pay between USD $120 and $250). A typical video analysis session takes around 75 minutes, during which we capture glorious HD footage from both above and below the water. This footage, along with a fully recorded analysis, is later sent to you for safekeeping and future reference.
“The Most Useful Hour I’ve Ever Spent on My Swimming!”
-Yann Cabaret, Perth
Our coaches are fully certified by Swim Smooth, and since 2010, Swim Smooth has been the official coach education provider to both British and World Triathlon. This partnership is a testament to the strength of our methods and a key differentiator in the swimming world. Our approach is endorsed at the highest level of triathlon, which ensures that every Swim Smooth Coach is equipped to deliver a stroke correction session featuring actionable advice grounded in the best coaching techniques available.
Instead of overwhelming you with a list of errors, our coaches strategically focus on the two or three key areas that will yield the greatest improvement. It’s a highly refined process designed to deliver lasting results while building on the trusted Swim Smooth methodology.
The 3 Most Common Things We See During Our Video Analysis Sessions
Through our extensive experience conducting video analysis sessions, we’ve identified three common issues that affect swimmers of all levels. These areas, when corrected, can lead to significant improvements in your stroke efficiency and overall swimming experience:
Breath Holding
Holding your breath while swimming is one of the most frequent problems we encounter, especially in newer swimmers. This creates excess buoyancy in the chest, causing the legs to sink lower in the water and creating unnecessary drag. It can also lead to a feeling of panic or anxiety in the chest, making it hard to relax and swim smoothly. Learning to exhale properly in the water is a game-changer for both balance and relaxation.
Here’s how to fix it and a session to help from within the GURU.Cross-Over in Front of the Head
Many swimmers allow their hands to cross over in front of their head during the stroke. This causes a scissor kick, which creates unnecessary drag and destabilizes the body. Maintaining a more neutral hand entry, in line with the shoulder, helps create a smoother, more streamlined stroke.
Here’s how to fix it and a session to help from within the GURU.Pushing Down During the Catch
A common mistake during the catch phase of the stroke is pressing down on the water instead of pressing it back. This not only puts unnecessary stress on the shoulder, increasing the risk of injury, but it also sinks the legs, further slowing you down. Focusing on pressing water back, rather than down, is key to improving your propulsion and body position.
Here’s how to fix it and a session to help from within the GURU.
CAUTION! Why You Shouldn't Assume These Apply to You
It’s important to remember that while these are common issues, they may not apply to your stroke. YouTube videos and general advice often lead swimmers to feel overwhelmed, assuming they have all these problems. At Swim Smooth, we believe in “coaching the swimmer, not the stroke,” which means every swimmer is unique. Working with a Swim Smooth Coach ensures that we identify and focus on your specific areas for improvement, making the biggest impact on your performance.
Think of these sessions as consultations rather than requiring multiple visits in quick succession. Most swimmers benefit from just 1 or 2 sessions per year. After your analysis, you'll receive 30 days of guided access to the Swim Smooth GURU, including personalized drill recommendations, technique videos, and tailored training plans to keep you on track.
For those looking to dive deeper into Swim Smooth, our 7-day Swim Smooth Experiences offer a unique combination of holiday and professional coaching. Every swimmer gets a full video analysis session during the week, providing an unparalleled opportunity to refine your stroke in an idyllic setting. Ping us here and we’ll keep you posted on our 2025 schedule in due course.
Coaches: now you can upskill online!
If you’re a coach or looking to become one, consider joining our 7-day online video analysis bootcamp. It’s designed to teach you the Swim Smooth methods step-by-step, helping you make a lasting impact in your local area, and is the first stage in becoming a Swim Smooth Coach:
Avoid injury this Rotto Swim!
Finally, don’t miss our new 20-week Rottnest Channel Swim Program, starting Monday 7 October within the Swim Smooth GURU. Whether you're preparing for the 20km marathon swim as a solo, duo, or team of four, this plan is perfect. Even if you’re not planning to do the event, following along could be a fun challenge. It’s incredibly affordable—just the cost of a coffee per week—and a video analysis early in the program will ensure you’re swimming optimally and without injury as you increase your distances.
Ready to improve your swimming? Book your Swim Smooth Video Analysis today!