Swimming Technique: 15s Per 100m

Swimming Technique: 15s Per 100m

I had one to ones with two swimmers, both training for an Ironman this year. The first swimmer had the session in the pool. The second swimmer had their 1-1 in the open water.

Both swimmers messaged me this week – a couple of weeks after their sessions – to tell me they had knocked 15s per 100m off their 100m pace over a long distance swim.

15 seconds.

Both swimmers!

Love it.

How? What did we do? They must have had to change a lot of things in their stroke, surely?

Swimmer One

The issue with the first swimmer was stroke timing – and generally rushing his stroke. As soon as his left arm hit the water he started to pull. Timing and rhythm were out. Propulsion from that left arm was minimal.

I asked him to enter the water, extend forwards and “take a moment” at the front of the stroke before starting his pull.

And that was it.

Instant speed, flow and rhythm.

Swimmer Two

The second swimmer was all about head position. When he swam without breathing, his head would stay low. However, every time he went to breathe, he would lift his head higher in the water and then turn to breathe. When doing this, he also looked slightly backwards. This extra head movement (lifting and looking backwards) had the effect of putting the brakes on, so his swimming had no momentum.

I asked him to keep his head low in the water, and only turn his head to breathe – not lift and turn. Keeping ‘some of one goggle’ in the water.

And that was it.

Continuous speed. Less effort. Faster swimming.

Love sessions like that!

Do You Need Support?

We’ve covered both of these technique points in our Swim Squad Online too. If you are struggling with some part of your swim, and cannot arrange a 1-1 swim session, it might be worth checking out our Swim Squad Online to see if that could help.

Swimming Technique: 15s Per 100m

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