Swim for Tri

15/10/2026

14/10/2026

Looking to improve your swimming? 🏊‍♂️

Our 1-2-1 swimming lessons are designed around you and your goals!

With a range of experienced coaches and London pool locations, finding the right support for your swimming journey has never been easier.

📍 Lessons available in Shoreditch and Russell Square.

Book your 1-2-1 lesson today through the link in our bio!

09/10/2026

Air and Breathing Patterns have been discussed a lot of late but why is there never enough time to breathe? to get a relaxed breath….? what is happening within the stroke to limit this? what can we do mechanically to allow an easier breath….keep in mind the following...

• an early exit of the arm above the hip, easily identified from the surface as the hand exiting under the elbow. With a full extension of the arm past the hip towards the thigh you create a longer window of opportunity to get a more relaxed breath. However keep the fingertips pointing down/palm facing backwards to maximise this. Tricep Endurance will help this as overall fatigue will see the stroke shorten as you tire.

•late breath into the armpit, not getting the head back to neutral ahead of the arm entry. Movements generally rushed

•not a full exhale under the water compromising the inhale once you have turned into the air

•shoulder not fully being rotated up above the surface allowing the head turn into the breath. No rotation = shoulders flat to the surface = head turn blocked

•breathing forwards into the wake rather than slightly behind. Lower head position actually delivers a higher mouth position and easier access to air via the ‘air trough’ below the surface.

If you can implement a few of these, then breathing to both sides should be easier, breathing less often should be easier and your swimming should also be easier…….

17/09/2026

Breathing pattern clarifications

Last week we looked at what a central snorkel brings to your stroke technique and training. If we cannot get on with a Csnork then at the least we should be attempting to breathe to both sides when conditions and pace allow.

It is NOT the only breathing pattern you will need if you are serious about openwater/triathlon swimming and racing. I raced for the best part of 15 years with only one Breathing pattern but that was ok since I was in the clinical confines of my own lane in a 50m pool. No drafting, no currents, no sunrise or waves to deal with. And no need to lift and sight anywhere.

What happens if you only breathe to one side,
it is harder to stop one side becoming dominant
over reaching on entry exposing the forearm as a brake as you cross the centre line
uneven hand pathways pulling under the body
possible shoulder pain as you pull wide to stabilise and prop up the breath.
definitely harder to swim straight.
leg kick splays in an attempt to balance the unbalanced upper body.
and as you can see from the image when single sided breathing it is harder to reproduce accurately repeated movements stroke after stroke. This we know swimming loves. Not to the extent that the central snorkel brought in the image from previous but it is significant.

Bilateral Alternates-
BP3.2 if you need more air but still want to switch it up - ie 2breaths to the left then 3 no breaths then 2 to the right and keep switching. Creates 4 breaths each 7 strokes compared to 2 each 6strokes

Central snorkel! as discussed last week.

One length to the left then one length to the right is still of use and something we use when pool based and introducing OW skills in the pool.

5 breathes per length is a nice way to break the auto pilot mentality of air/air/air and no consequences. You choose when to take them and the better you swim the less drag you make the less air you need.

There is a time and a place for Bilateral and we usually encourage it in the warm up and subsets or anytime the pace allows. If you cannot get the hang of it then take a step back and think about your rotation. If you cannot rotate both shoulders up and out of the way then you will block your ability to breathe. Try the Torpedo drill to help balance your rotation.

Of course this is not to say that a good swimmer cannot maintain great balance while single sided breathing. This in fact is what we strive for on for example race day ie single sided breathing keeping the air coming in while working harder and yet no detrimental impact on the hand/arm pathways.

Best option? get cozy with your snorkel…

10/09/2026

Why do swim coaches like central snorkels so much ? And why should you use one ? if you can find a pool that allows one.

OK we know you do not like them. We know you find it hard to find pools that allow them and without a nose clip they are hardwork. But why do we coaches like them? because they really help your ability to repeat better swimming patterns.

Check these two swims via the EO swim sensor system. Just 30mins apart. Showing hand pathways from the side, head on and overhead. The contrast between breathing normal then the second with the head isolated and breathing via a snorkel is significant.

The ability to obtain air without turning the head is allowing you to focus on where the arms are driving you and also without the head turning, this movement is not forcing the hands and arms out of position.

Swimming is a lot of repetition and mundane movements performed 000s of times and the less you deviate from an ideal pathway, the better you will be.

Turning the head to breathe can really impact your arm pathways.

This Autumn do your best to try to get on with a central snorkel, it will help position your arm pulling pathways more accurately. Get a few ‘000s reps ingrained then reintroduce your breathing.

If you can’t get on with a central snorkel then breathing less is an option. Ideally bilateral breathing is worth pursuing especially when the pace allows (you do not always have to Bi Breathe and it is not easy at faster paces.) Try 2 to the left then 2 to the right to add more air but still promote symmetry.

04/09/2026

Many of us are coming to the end of the traditional UK race reason and possibly taking stock of results and achievements. For those heading to the Vitruvian and Almere we wish you the best of luck. Anyone anywhere else?

While I was reading about Habit Stacking on the Zoe newsletter this week I found some complimentary ideas that might help you think about the next season and how to make some improvements. Simply being told to do more ie go to the pool more often is not that helpful- while it might work it is an aggressive addition to a busy week. It might last a while but be hard to sustain. How about we just enhance what we have, supplement the existing rather than add.

This Autumn could you….

Miss fewer swimming sessions that you already commit to. Work harder to stay healthy and injury free. Did you do all those Physio rehab exercises for the prescribed duration?

Find goggles that finally work.

Arrive on time and start swimming when the session starts at the least ! or ….
Arrive earlier for some dryland warming up to get ready for the session ahead of time and reach peak technique earlier?

Can you stay longer? do a bit more?

Focus on your watch less when you should be listening to your swim coach

Swim a full 25m when swimming in a 25m pool rather than 23m 🙂

Try to lead more often and draft less - an easy way to work harder
�Add a drag suit to make each length a little harder (possibly not advisable unless you are already under 1:50 per 100m)

Add a neoprene nappy to keep the hips up rather than constantly reaching for a pull buoy. This way you can work your legkick.

Finally loosen those tight ankles so you can kick 25m which should fix that fact that you can pull faster than you can swim?!

ALL OF THESE REQUIRE NO MORE VISITS TO A SWIM POOL!

11/08/2026

We are very excited that our OPen water Swim camp, in the fabulous Club La Santa Lanzarote is over 50% full! Amazing facilities, amazing coaching, what more could you want from a swim camp! Just look at the smiles in our photos! To book, please click on the following link: https://www.swimfortri.co.uk/open-water-swim-camp