What It’s Like to Swim in a Swim Smooth Squad

...and why joining one is not as scary as you might think!

Hey Swimmers,

Ever wondered what it’s really like to be part of a Swim Smooth Squad? You might know the brand, the drills, the Swim Types—but stepping into a lane at a Swim Smooth session brings it all to life.

These squads aren’t just about swimming faster. They’re about training smarter, building community, and tailoring coaching to suit every individual—whether you're chasing a Rottnest solo or simply want to feel better in the water - be it pool or open water.

Here’s what makes Swim Smooth Squads unique, and why so many swimmers come back week after week—even at 5:30 in the morning.

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The Red Mist Set: Hard Work with Purpose

At the heart of the weekly program sits the Red Mist session—a long, endurance-focused set often spanning 4–6km. It challenges the swimmer physically and mentally, with precise pacing guided by Tempo Trainers and carefully structured intervals.

Each 50m lane hosts a team of six swimmers working together but swimming solo—no drafting, no hiding. The leader sets the pace, and the group flows in a steady rhythm behind, building resilience and pacing skill.

Despite its intensity, Red Mist remains one of the squad’s most popular sessions. It’s tough—but incredibly rewarding.

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Individualised Coaching in a Group Format

Walk onto the pool deck at any Swim Smooth Squad and you’ll see it straight away: no one is trying to force swimmers into the same mould.

Instead, coaching is built around the Swim Types model—recognising that swimmers differ in background, body type, flexibility, and experience. Whether you’re a classic ‘Overglider’ needing to lift your stroke rate or a ‘Bambino’ learning rhythm and timing, the squad structure allows you to work on your needs at your level.

This isn’t one-size-fits-all coaching—it’s targeted guidance, delivered in real time.

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Drills, Data, and Dynamic Feedback

Sessions are never repetitive. Each includes a focus—technique, threshold, open water skills—with drills chosen to reinforce key movement patterns.

Tempo Trainers, pacing targets, and consistent CSS testing ensure that swimmers progress measurably. But what sets Swim Smooth apart is the immediacy of feedback. Coaches observe in real time, offering specific cues and corrections during the set—not just after it’s over.

Whether it’s correcting a crossover, adjusting a breathing pattern, or helping you manage pacing on the fly, the attention to detail is constant.

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Community, Camaraderie, and Coffee

Swim Smooth Squads aren’t just built on performance—they’re built on people.

There’s a strong sense of community: friendly greetings before sunrise, shared pacing goals, mutual encouragement, and yes—the all-important post-swim coffee.

For many, the squad becomes more than just a training group. It’s a place to belong, to improve, and to connect with others who share your goals (and early alarms).

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The Swim Smooth Difference

It’s not just the drills, the data, or the workouts. What makes these squads stand out is their consistent commitment to:

• Inclusivity – Welcoming swimmers of all abilities

• Education – Helping swimmers understand their own stroke

• Progression – Offering structure, feedback, and challenge

• Fun – Because even hard sets can be enjoyable when the culture is right

Next week, we’ll turn to the science with a detailed look at a fascinating study: Oxygen Uptake Response to Stroke Rate Manipulation in Freestyle. What happens when you change your stroke rate—and how should that influence your pacing and technique? We’ll explain it all.

Until then, thanks for reading.

Your Coach, Paul.

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🟦 Takeaway: What to Expect in a Swim Smooth Squad

• Red Mist sessions to build resilience and pace control

• Technique sessions tailored to Swim Type

• Coaching that adjusts to you—not the other way around

• Immediate, in-session feedback and correction

• A friendly, inclusive community atmosphere

• A place to learn, grow, and enjoy the journey

  

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  Coaches: We Want You! Tuesday 16th September at Mount Kelly College, Devon, UK

  Join Paul Newsome, Founder and Head Coach of Swim Smooth, for a rare UK workshop at the prestigious Mount Kelly College. This exclusive session combines classroom insights on freestyle stroke correction and coaching technology with a live poolside video analysis demonstration. Gain practical tools, watch Paul’s proven methodology in action, and take away ideas to aid your coaching. Watch the video below for a preview, then secure your place using the registration link.

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