From A 1-1 Session To A 400m PB

Sometimes the real value of a 1-1 swim session isn’t just what happens in the moment. It’s what happens afterwards – when the swimmer gets back in the water and starts thinking about their stroke in a slightly different way.

On Monday I spent some time at the pool with top triathlete, Dani, working through her stroke, slowing things down, breaking it apart, and focusing on a few key points that would help her find more rhythm, more efficiency and more speed.

By Wednesday she was back in the pool for her club session.

And shortly after 10pm – when the club session finished – this message arrived:

“Bryannn… 400m PB in the warm upppp — taking it easy and stopping to adjust my hat and goggles a few times. 1-1 coaching was top notch 🙏 thank you, just thought I’d let ya know ☺️”

Eighteen seconds quicker over 400m. Close to that 6.30 mark now.

In the warm-up.

Not pushing. Not chasing a time. Just swimming. (And adjusting her hat and googles!)

But what I loved even more was hearing what was going through her head while she swam. Dani had written down the key points from Monday’s session and read them before getting in the pool.

Her focus points were simple and deliberate:

• Keeping the leading arm out front when breathing
• Getting power at the front of the stroke rather than just the middle and back
• Maintaining a good head position
• Not rushing the stroke

Nothing complicated. Just a handful of ideas being explored with intention.

During some easier 100s she even moved to the back of the lane and played around with a bit of sculling, trying to reconnect with the feel for the water.

That’s mindful swimming. That’s how technique starts to change.

And it’s also why Dani sent this afterwards:

“Bryan Riley – what can I say? What Bryan doesn’t know about swim coaching simply isn’t worth knowing.

He takes the time to carefully analyse your stroke and breaks his coaching points down into clear, digestible steps. By deconstructing the stroke and then building it back up again, he helps make it stronger, more efficient, and far more effective in the water.

After just one 1-to-1 session, my swimming already feels more efficient and I’ve gained a lot of confidence. I even managed to knock 18 seconds off my 400m PB during the warm-up, swimming smoothly and easily.

I’d highly recommend Bryan to anyone looking to improve their triathlon swim.”

For me, the PB is brilliant – of course it is.

But the real win is the process behind it.

A swimmer leaving a session with a few clear ideas, getting back in the water and thinking about them – and starting to feel the difference almost immediately.

That’s where the magic lives.