Training and Technique

Take your swimming to the next level with tips to perfect your stroke, prevent injury, and become stronger in the water. Learn key drills, skills, and sessions for open water and pool training. Tailor plans for events and challenges. Develop awareness through self-analysis. Experts share knowledge on everything from bodysurfing to bilateral breathing so you can become a proficient outdoor swimmer.

What is the bilateral breathing ladder, and is bilateral breathing really necessary?

We share some top tips for improving your bilateral breathing – and even if you can't get it right, it's…
How do I motivate myself to train through winter?

Swimming coach Cassie Patten believes the winter months are prime time for focusing on technique and maintaining fitness levels.
How can I pace myself when swimming long distances?

Giving a talk before Swim Serpentine, swim coach Cassie Patten advised swimmers to start out steady and build into their…
Move of the month: Cuban Press

This exercise is great for rotation, strengthens the shoulders and can help prevent injury, says Vivienne Rickman.
How and why should I practise kicking?

I wear a wetsuit and barely kick my legs when I swim in open water but I’ve been told I…
Winter Freestyle Refresher: Breathing for front crawl

How to identify areas for improvement and work out what to do. Your winter freestyle refresher by Simon Griffiths.
Life in the slow fast lane: how to train in a public pool session

“I’m struggling with pool swimming in public sessions: how can I get a proper swim done?” Simon Griffiths has advice…
How do I improve my technique to avoid Swimmer’s Shoulder?

Swimming coach Cassie Patten answers a reader question about how to improve their swim technique to avoid further shoulder pain.
Two modes swim training

Simon Griffiths explains why it's beneficial to have two modes for your swimming training, which can sometimes mean leaving the…
Intuitive swimming: the power of the present

Have you trained for hours without seeing results? Brian Holliday wants you to move with the water rather than fight…
Move of the month: Dead Bug

This exercise is great for swimmers looking to improve their body position in the water, strengthening and stabilising your core…
How to master bilateral breathing

"I’ve been told I need to do bilateral breathing for open water swimming but I can’t! What should I do?"
What’s the cause of my hip pain while swimming?

Swimming coach Cassie Patten troubleshoots a reader's hip pain, and shares some tips for preventing further discomfort.
How to use a pull buoy

Pull buoys can help with coordination and arms-only training, and can also make for a very relaxing, even meditative swim.…
Move of the month: dumbbell overhead press

This exercise increases the strength of our shoulder by working the deltoids.
Swim techniques of the past

Jonathan Cowie looks back on how swim technique has changed over years, and why it doesn't pay to be nostalgic
How to keep your shoulders healthy

Swimming specialist physiotherapist Alex Ewart looks at what works and what doesn’t for preventing shoulder injury.
How do I stop feeling dizzy when swimming?

Dizziness is a common issue with swimmers who are transitioning to front crawl, but how can you adjust your head…
How I’m preparing for my next 10km marathon swim

How to build a training plan for a long distance swim that fits around your life.
Swimming in rivers

Having an understanding of how water moves in rivers and how to use that to your advantage will help you…
How do I avoid back pain in breaststroke?

Swimming coach Cassie Patten answers a reader question about how to improve their breaststroke so it relieves pressure on their…
Move of the month: Bent-over row

This move helps strengthen and stabilise the shoulders, and protect from repetitive overhead movements in front crawl.
How to train for bodysurfing

This pool training session will put you in good stead for catching a wave in the sea.
How to swim in the sea

Jonathan's guide to how to adapt your stroke for swimming in waves and chop in the sea.
Move of the month: Donkey Kicks

Vivienne Rickman is your guide to a move that strengthens lower back muscles and promotes good posture – an ideal…