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.
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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…
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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?"
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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.
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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.…
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Move of the month: dumbbell overhead press
This exercise increases the strength of our shoulder by working the deltoids.
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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
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How to keep your shoulders healthy
Swimming specialist physiotherapist Alex Ewart looks at what works and what doesn’t for preventing shoulder injury.
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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…
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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.
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Swimming in rivers
Having an understanding of how water moves in rivers and how to use that to your advantage will help you…
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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…
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Move of the month: Bent-over row
This move helps strengthen and stabilise the shoulders, and protect from repetitive overhead movements in front crawl.
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How to train for bodysurfing
This pool training session will put you in good stead for catching a wave in the sea.
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How to swim in the sea
Jonathan's guide to how to adapt your stroke for swimming in waves and chop in the sea.
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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…
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Move of the month: Leg Raises
Leg raises are a core strengthener that target the abdominal muscles. Vivienne Rickman is your guide.
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Practise pool turns to improve your outdoor swimming
Simon Griffiths explains how practising turns in the pool can help add strength and conditioning training to your open water…
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Training in open water
With the water getting warmer, it’s time to take your training back to the open water, says Jonathan Cowie
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Pool skills: underwater dolphin kick
Improve your swimming with an underwater dolphin kick, says Simon Griffiths.
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Front crawl tips: don’t get caught out by the catch
There is a lot to work on before you start thinking about the underwater phase of front crawl, says Jonathan…
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Move of the month: woodchop
Having strong core muscles is important in all our swimming strokes as it is in many functional movements in our…
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Understanding pool training sessions
Being able to decipher the most commonly used terms and abbreviations in a pool session will take your training to…
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How do I feel less ‘heavy’ in the water?
Swimming coach Cassie Patten answers a reader question about heaviness in the water, and improving stamina for an upcoming swimming…
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Research and planning for a swimming challenge
Adaptive swimmer Sophie Etheridge on the importance of doing your research and planning ahead for a swim challenge.
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How to do a self analysis of your swimming
Simon Griffiths plans out a training session that finds out more about how you swim and where there are opportunities…