Ocean Swim School

I share way more of these tips inside the community. Come join us? https://www.skool.com/ocean-swim-school-5697

The swimmer's relationship with rest intervals:

Prescribed rest: 20 seconds.
Actual rest taken: whatever feels right, honestly.
Lane partner's rest: annoyingly short, sets a bad precedent.

We all know this game. 😄

If you want to improve your distance per stroke, try the DPS set:

4 x 100m. On each 100, try to do it in fewer total strokes than the last, while keeping the same time or faster.

You'll immediately discover how much efficiency is available to you. Most swimmers find an extra metre per stroke within the first two reps simply by focusing on a longer, cleaner pull.

SWOLF combines your stroke count and your time for a length into a single efficiency score.

If you swim 25m in 30 seconds taking 20 strokes, your SWOLF score is 50.

The goal is to reduce that number over time — either by taking fewer strokes, swimming faster, or ideally both.

The beauty of SWOLF is that it prevents the two common training mistakes: swimming faster with terrible technique, or swimming with perfect technique at a pace too slow to race.

A reducing SWOLF score over weeks means you're genuinely getting more efficient. It doesn't lie.

Many modern swim watches calculate it automatically. If yours does, start tracking it.

Do you currently track any swimming metrics? 👇

https://www.skool.com/ocean-swim-school-5697

Real talk: the first time you swim 1000m without stopping is a moment you don't forget.

For some people it takes weeks. For others it takes months. The timeline doesn't matter.

What matters is that it happens. And when it does — you built that. Nobody handed it to you.

That's yours. 🌊

I've been coaching adult swimmers long enough to see the pattern clearly.

The swimmers who plateau are almost always training alone, following generic programmes, and guessing at what needs fixing. They're working hard but working in the dark.

The swimmers who improve consistently have a feedback loop. Someone is watching their stroke. Mistakes are identified early before they get ingrained. Fixes are specific, not general.

Inside Premium, that feedback loop is built into every month. Video analysis every single month. Your stroke, your mistakes, your fixes.

This is the difference between years of guessing and months of genuine progress.

Start the feedback loop:

https://www.skool.com/ocean-swim-school-5697

What triathletes who improve their swim split fastest have in common:

They treat swimming like swimming — not like running in water.

Running rewards raw fitness. Swimming rewards efficiency. The training approach is completely different.

You cannot train your way to a fast swim. You have to technique your way there, then train.

The difference between a drill session and a junk yardage session:

In a drill session, you're working on one specific movement pattern with full attention. Every length has a purpose.

In a junk yardage session, you're swimming laps at moderate effort with no specific focus, essentially practising whatever habits you already have — good or bad.

Both have their place. But if you're trying to improve your technique, conscious drilling beats junk yardage every time.