Swimfast

21/09/2026

As swimmers, we have very poor self-awareness in the water. What we think we are doing is almost always completely different from what we are actually doing.

You might feel like you are keeping your body perfectly streamlined, but underwater, your legs are fish-tailing and acting like a massive parachute. You might feel like you are catching the water with a high elbow, but in reality, your arm is slipping straight through.

This is why trying to fix your stroke by reading tips or watching videos online is a slow, frustrating process. You are diagnosing yourself in the dark. Without a professional, diagnostic eye, you cannot see the root cause of your plateaus.

With over 300 individual video analyses completed, I can pinpoint your exact technical errors in minutes. I review your stroke from multiple underwater angles, identify your top three limiting factors, and provide a crystal-clear, step-by-step correction plan.

Stop guessing. Start correcting.

My 1-on-1 Virtual Video Analysis is available to swimmers worldwide. You record your swim, upload the footage, and we do a deep-dive Zoom review together with written notes and drills. Click the link below to book your session.

https://www.swimfast.co.za/product/remote-video-analysis

See what is holding you back. Train with focus.Expert online freestyle analysis for adult swimmers, anywhere in the world. You film your own stroke using a simple guide, send the footage in, and receive a personalised written Action Plan within a few working days. Three ranked priorities, the drills...

19/09/2026

I was reflecting on John Kehoe's Mind Power philosophy this week, specifically about how we handle moments of intense struggle.

When you are halfway through a gruelling open-water crossing or a brutal training set, exhaustion sets in. Your shoulders burn, the water feels heavy, and your mind starts screaming at you to stop. You might look ahead and feel like the finish line is impossibly far away. You feel like you are barely moving; just shuffling through the water.

But remember this: every shuffle is still a step forward. Every single stroke you take, no matter how slow or tired, is bringing you closer to the finish line.

When negative thoughts creep in and try to paralyse you, you have to knock them out of the park. Reframe your focus. Do not worry about the kilometres remaining. Focus entirely on the single stroke you are taking right now. Keep moving forward. You don't close your eyes at night until you can say you moved yourself forward.

What is your go-to positive thought when a swim gets tough? Let me know in the comments.

18/09/2026

Dropping your swim times is not about struggling harder against the water. It is about understanding the natural mechanics of streamline and efficiency.

Look at Michelle's incredible journey. She applied the structured frameworks we teach and saw a massive breakthrough:

"Following my one-on-one session with Sue... I have gone from 2:15-2:20 per 100m to 2:00 per 100m... I can feel the difference in my feel for the water."

A 15-second drop per 100 meters is the difference between struggling to survive a swim and gliding through it with absolute confidence. Michelle didn't achieve this by doubling her weekly distance. She did it by making a few targeted, technical changes that removed resistance from her stroke.

If you are ready to make your swimming feel smoother and faster, let's stop the guesswork.

My 'One Stroke at a Time' book and virtual coaching packages provide the exact physical and mental roadmaps that Michelle used to transform her stroke. Get your copy of the book or book your video analysis today.

https://www.swimfast.co.za/product/one-stroke-at-a-time-softback

17/09/2026

It is September, and spring has officially arrived here in South Africa! The early mornings are getting brighter, the air is losing its winter bite, and the open-water season is calling.

Our training squad was out in full force this morning. The water temperature was a crisp but beautiful 15 degrees, and the energy was absolutely electric. The team smashed a solid 3,000-meter session, focusing on transition pacing and open-water drafting.

There is nothing quite like the camaraderie of a group of swimmers sharing a hot cup of coffee after a cold morning session. We are building the physical and mental foundation now so that when the summer crossings begin, every single swimmer is fully prepared to dominate.

Whether you are training with us here in Cape Town or preparing for your own spring season in your local waters around the globe, now is the perfect time to commit to your swimming goals.

What are your swimming goals for this upcoming spring and summer season? Let's chat in the comments below!

16/09/2026

A massive trap in swimming is believing that logging more kilometres and getting fitter is the key to faster swim times.

In running or cycling, increasing your cardiovascular fitness almost always makes you faster. But swimming is governed by fluid dynamics. Water is roughly 800 times denser than air. If you have a drag-heavy technique, increasing your fitness just means you are getting fitter at swimming slowly.

I have seen incredibly fit triathletes who can run a sub-3:00 marathon gasping for breath after 200 meters in the pool. Meanwhile, a 70-year-old master swimmer with a relaxed, sleek stroke glides past them without breaking a sweat.

Do not build a massive engine in a drag-heavy boat. Fix the leaks in your streamline before you try to add more horsepower.

Before you schedule another gruelling, fitness-only pool session, let's look at what is actually causing drag in your stroke. A virtual video analysis will identify your top three limiting factors immediately, so you can train smart, not just hard.

Book your 1-on-1 Virtual Video Analysis at the link below.

https://www.swimfast.co.za/product/remote-video-analysis

15/09/2026

You can have the most beautiful stroke technique in the world, but if your mind quits when the water gets rough, cold, or dark, your swim is over.

When you are facing a massive open-water challenge—like a Robben Island crossing, an ocean swim, or even just a tough training set in a cold pool—your shoulders aren't what gets you to the other side. Your mind does.

In my book, 'One Stroke at a Time', I map out the mental and physical roadmap required to conquer the water. This book is not just a collection of training schedules; it is a compilation of real, testimonial-backed motivation. It details the stories of remarkable everyday swimmers who overcame physical injuries, deep fears of the deep ocean, and paralysing self-doubt to achieve what they once thought was impossible.

Building mental grit is a skill. You have to train your thoughts to stay positive when exhaustion sets in. This book guides you in building that psychological resilience.

Whether you are preparing for a major open-water crossing in South Africa or looking to build your mental strength for swimming anywhere in the world, this roadmap is for you.

Get your copy of 'One Stroke at a Time' today. Available globally as an eBook and print edition. Click the link below to order yours.

https://www.swimfast.co.za/product/one-stroke-at-a-time-softback

14/09/2026

The most common reaction to sinking legs is to kick harder and faster. Swimmers exhaust themselves trying to thrash their way to a horizontal position, only to find their legs still dragging on the bottom of the pool.

Here is the technical reality: your kick is not the cause of your sinking legs. Sinking legs are almost always a symptom of poor frontal alignment and head position.

Think of your body as a seesaw. Your lungs act as the fulcrum. If you lift your head even slightly to look forward, your hips and legs must go down. Kicking harder is just placing a temporary band-aid on a structural balance problem, wasting massive amounts of cardiovascular energy in the process.

To raise your legs, you must press your chest into the water, look straight down at the bottom of the pool (keeping the crown of your head aligned with your spine), and engage your core.

Try this specific drill on your next swim: perform side kicking with your head fully rotated down, focusing on keeping your hips high without a frantic kick. Kick gently from your glutes, not your knees.

Stop fighting your body's natural physics in the water. Focus on your alignment first, and let the legs float naturally.

What is your biggest struggle with body position? Drop your thoughts below.

14/09/2026

Love receiving feedback like this!

12/09/2026

I stood at the edge of the water early this morning, watching the sunrise paint the sky in shades of orange and soft blue before the rest of the world had even opened their eyes.

The air was crisp, and the water was cold. In those first few moments, every part of your body tells you to turn around. But then you dive in.

The water brings a profound mental reset. No matter how tired you are, or how heavy your stroke feels, showing up for yourself is a victory. Every morning swim is a clean slate and a quiet space to focus on your breathing and the feel of the water. You always walk out of the water a better, clearer version of yourself than when you walked in.

If you struggled to find the motivation to jump in today, remember that the hardest part is simply standing on the edge. The water will always do the rest.

What did your morning swim feel like today? Let me know in the comments below.

11/09/2026

Swimming shouldn't feel like an endless, exhausting slog. With the right technique, the water becomes a partner, not an opponent.

Don't just take my word for it. Here is what Dan Turner said after completing his one-on-one session:

""I thoroughly enjoyed my morning session with Sue... I have been wanting to get back into triathlon for some time, but swimming has always been my downfall... After my session with Sue, I was given video feedback, which explained to me and showed me. The few tips and drills she gave me have already improved my efficiency in the water and taken the slog out of training."

Dan's breakthrough didn't come from pushing through more exhausting sets. It came from understanding what was actually happening to his stroke underwater. Once he saw the error, the correction made immediate sense.

If you want to stop fighting the water and start enjoying your swimming again, let's take a look at your stroke.

Book your 1-on-1 Virtual Video Analysis via the link below. No matter where you are in the world, you can upload your swim footage and get my diagnostic eye on your stroke.

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