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Strategy: Pacing If you haven’t been training outside of a 25 yard pool, open water pacing will be completely different for you from various sets you may have been doing. Your body is programmed for that break at the wall, and it will let you know that it needs it. When first adapting, drop your pace a little so that this fatigue doesn’t set in so much. After 100-200 yards, build back up one bit at a time until you have your pace by feel. Exercise: count pacing by strokes- do

Training in open water shouldn’t be just out and back. Just like in the pool, a better workout can be had by building fundamentals, pacing, sprints, and drills into your swim. Here is an example one-hour swim that focuses on many race-specific skills, followed by an explanation of some open-water strategies. 00:00- Suited up and ready, get your group together for a mass start. Do three sprint/strong runs in until you are past running depth. When you get to this point, run b

The Dangers of Unconscious Competence Many Total Immersion swimmers come from backgrounds where they have all the wrong instincts. Their experience with the drills and focal points is one where they can really see the difference when they change a fundamental. The process is refreshing because every step of the way, there’s a gateway through frustration that’s not that far off. That’s not me. I started swimming competitively at age ten, and although I went through a series

200 Graceful Freestyle- no tempo trainer 10 x 50 playtime. Change the tempo by up to .04 after each 50 to find the right balance for a strong, smooth, sustainable rhythm. I don’t assign tempos because with all the different factors involved, many body types will have different tempos based on their physical ratios and their comfort levels with certain habits. My shorter, younger swimmers tend to have faster tempos in part because their moment of intertia allows a faster rota

There are practices where I’m just wondering "how is it I’m lucky enough to get paid for this?" Last night was one of those practices. The workout itself wasn’t anything too crazy, but every bit of extra focus I asked for was rewarded with great stroke changes. Here’s what we did:500 of the following pattern: 75 free build/25 backstroke300 IM going 25 kick + 50 swim of each stroke (no boards..ever)200 perfect free- just show me something pretty three times through the followi

The ancient wisdom “Know Thyself,” inscribed on the Temple of Apollo, has inspired countless interpretations over the ages—from understanding our abilities and limits to exploring our deepest motivations and aspirations. How often do you pause to reflect on your swimming technique, the nuances of your strokes, and where your focus lies as you glide through the water? Embarking on a journey to enhance your swimming isn’t just about adhering to a schedule or revisiting old habi