Swim Smooth

Discover how a family's energetic Border Collie sparked insights about swimming habits. Regular swim sessions can enhance performance and stamina, but there’s no universal answer to how many are needed. Learn about a unique fitness model that balances training with fatigue and form for sustainable gains. Get tips on two quick swims that fit any routine, designed to push you forward without overwhelming your schedule. If you're feeling stuck in your swim journey, this chat offers refreshing perspectives!

Delve into a revolutionary coaching methodology that's been shaping swimmers for nearly 20 years. Discover the five distinct swim types and how personalized coaching strategies can elevate your performance. Learn about innovative techniques designed for unique styles like 'swingers' and 'smoothees.' Hear inspiring transformation stories from real swimmers, while exploring the cutting-edge technology advancing training in 2025. Plus, find out how to become a qualified coach in just a few clicks!

The recent Rottnest Channel Swim was an intense test of skill and strategy against fierce winds and currents. Swimmers experimented with eight unique stroke adjustments to maximize efficiency. A high-octane start helped maintain momentum, while transitioning to a smoother bilateral stroke adapted to the swell. The importance of teamwork shone through personal stories, emphasizing how support navigated the challenges posed by the environment. Each adjustment played a crucial role in crossing the channel successfully.

Dive into the excitement of a unique three-day community swim that fosters camaraderie and challenges participants. Discover the joy of open water swimming without the pressure of competition, and learn why real-world conditions are superior training for marathon events. Explore the buddy system inspired by SwimRun, and find out how influential events like the Best Fest in Mallorca shaped this inclusive experience. With 233 swimmers joining from the Perth community, everyone can participate in the upcoming stages, making it a true celebration of swimming.

In this episode, we celebrate the incredible achievement of Yolanda Carstens, Swim Smooth’s web guru extraordinaire, who just completed The Elephant—a grueling 24km open water swim in South Africa’s Langebaan Lagoon. Yolanda shares her experience tackling unpredictable winds, cold water, and the infamous seal colonies, all while setting the third fastest time ever by a woman for this prestigious challenge!We also dive into how Yolanda prepared for the swim, from tracking her fitness to hitting an impressive 73 Fitness Points in the Swim Smooth GURU. Her journey highlights the power of our patented Stroke Insights technology and a well-structured training plan.Plus, hear about the exciting new GURU update coming your way, now supporting over 90 Garmin devices, and how it can transform your swimming with real-time technique feedback and personalized plans.Whether you’re an open water enthusiast, a tech geek, or simply looking for inspiration, this episode has something for everyone. Tune in to celebrate Yolanda’s success and get a sneak peek at what’s next from Swim Smooth!🎧 Listen now and prepare to be inspired! 🏊‍♀️✨ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe

Quality vs. Quantity in Swim Training: Are You Doing It Right?In this episode, we dive into the age-old debate of quality vs. quantity in swim training—a concept that sounds simple but is often misunderstood. Is focusing on quality over quantity really the smarter approach, or are you just doing less without measurable results? Paul shares his insights into what true quality training looks like, why knowing your Critical Swim Speed (CSS) is essential, and how specificity and purpose are the keys to success.Drawing on real-life examples, including his recent 3rd place finish at the 20km GeoBay Swim and his win at the 46km Manhattan Island Swim, Paul explains how strategic planning and purposeful sessions can lead to remarkable results, even on limited training volume. He also reveals his unique fatigue stacking method—combining hard sessions back-to-back to mimic the effects of higher volume training—and how this approach is used in Swim Smooth Squads worldwide.Plus, Paul addresses concerns from swimmers in the Rottnest Solo Training Program who thought early-season volume wasn’t enough. By focusing on technique and CSS testing in the first 4-6 weeks, and strategically ramping up volume later, this program perfectly balances quality and quantity to leave you feeling strong and motivated, not burned out, as race day approaches.Whether you’re a seasoned athlete or just starting your swim training journey, this episode will inspire you to rethink your approach, trust the process, and find the perfect balance for success. Don’t miss it! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe

Overcoming the “Adult-Onset Swimmer” MindsetToday, we tackle the mindset that holds many adult swimmers back: the “adult-onset swimmer” label. For those who learned to swim later, this identity can feel limiting, but what if it’s more a mental block than a true disadvantage?In a recent session with Rachel, an adult learner, we explored how this label had become her lens for every struggle and setback. By shifting her focus from the label to specific technique adjustments, Rachel experienced a breakthrough. Her journey shows that progress doesn’t hinge on when you started but on your mindset and approach.Challenging the LabelEven professional athletes like Sam Long and Joe Skipper can get caught in this mindset, often joking about their "late start" rather than addressing areas for improvement. This label can easily become a crutch, distracting from the actionable work needed for real progress.Focus on Logic, Not LabelsRachel’s breakthrough came by understanding key stroke mechanics—hand entry, body position, and rhythm—and working on these practical elements in real time. Dropping the “adult-onset” label opened her mind to faster, easier swimming.Need Guidance?Our Swim Smooth Certified Coaches are here to help you break through barriers with logical, technique-focused coaching.And a warm welcome to Perry Hock, our newest Swim Smooth Coach! With his triathlon and Adult Learn-to-Swim expertise, Perry is passionate about helping adults build confidence and refine their technique. Welcome aboard, Perry! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe

Hey swimmers! I’m back in Perth after a fantastic week of coaching in Europe, although the weather here is pretty stormy right now. On the long flight home, I reflected on how Swim Smooth was founded in 2004, entirely built around 1-to-1 video analysis and stroke correction. I’ve been fortunate to work with thousands of swimmers and triathletes, refining this process over the years. Just last week in Montenegro, I shared with our swimmers how these sessions were born from my passion for coaching and biomechanics, as well as the practical need to make a living after moving to Australia in 2002.Today, our video analysis service continues to deliver transformative results, from helping beginners like Fiona improve their catch to fine-tuning professional triathletes like Emma Pallant-Browne. We now have over 40 fully trained coaches around the world offering these sessions, which focus on identifying the key areas you need to improve—not overwhelming you with a list of errors.In this episode, we’ll dive into the three most common things we see in video analysis sessions, how you can start improving your stroke right away, and why a personalized approach is crucial. Plus, I’ll share more about our upcoming Rottnest Channel Swim Program, designed to help you avoid injury as you ramp up your distances. Stay tuned! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe

In Australia, it seems everything can kill you—sharks, snakes, spiders, and even the sun! And don’t forget about the crocs lurking in the rivers. But for swimmers like Simone Blaser, these dangers are just part of the adventure. While most would steer clear of the wild, Simone thrives in it, taking on challenges that most would find terrifying. Her next mission? Swimming the crocodile-infested Upper Ord River in Western Australia, proving that nothing—not even Australia’s infamous wildlife—can stop her!Will she be the first person to swim the entire 50km length of Western Australia’s Upper Ord River?This week, we’re shining a spotlight on an inspiring member of the Swim Smooth Perth Squad, Simone Blaser. Simone is no ordinary swimmer—she’s about to embark on a history-making challenge, aiming to become the first person to swim the entire 50km length of Western Australia’s Upper Ord River. Her dedication to open water swimming and her commitment to raising funds for the charity Swim for Refugees make her an extraordinary individual.Simone will set off at midnight on 14 September, swimming from Lake Argyle Dam to the Diversion Dam in Kununurra. “This is a unique place, and I’m incredibly fortunate to swim in such a pristine body of water. The untouched cliffs and rugged beauty inspire me to push my limits”Though saltwater crocodile sightings are rare in that stretch, Simone knows she’ll be sharing the water with freshwater crocodiles. “Hopefully, they won’t pay too much attention!” she added.Simone has raised over $6,000 for Swim for Refugees, a Perth-based charity teaching refugees vital swimming skills. “Many people who come to WA seeking shelter and refuge come from places where they’ve never had the opportunity to learn to swim. Swim for Refugees helps welcome these people to Perth, gets them involved with their local community, and teaches them the critical life-saving skill of swimming, giving them an opportunity to embrace the lifestyle here safely and without fear,” she explained.Originally from South Africa, Simone has built an impressive open water swimming resume since moving to Australia in 2008, including multiple Rottnest Channel swims and ultra-marathon swims. Her latest challenge in Kununurra will be her biggest swim yet.Throughout many of her wild swimming adventures in Western Australia, Simone has benefited from Paul Newsome’s mentorship and coaching. His advice and encouragement have been invaluable as she prepared for her endurance swims. Simone has been training rigorously with the Swim Smooth Perth Squad, swimming up to 50km weekly to get ready for this monumental feat.Here’s just the 5km ‘warm-up’ of one of her recent Saturday morning swims with the Squad:🇧🇪 A little inspiration from the other side of the planet!And whilst Simone is preparing for her epic journey tomorrow, just last week, newly Certified Swim Smooth Coach, Marieke Blomme, become the 4th fastest swimmer to complete the length of Lake Geneva - an incredible distance of 70km!Speaking to the entire team of Swim Smooth Coaches this week, Marieke shared her opinion on how whilst nutrition is often considered the 4th discipline of triathlon, for marathon swimming, she believes it’s the 1st:“I made some crucial mistakes that caused my speed to drop from 3.5 km/h to 2 km/h, which was quite frustrating! My nutrition plan included gels (50g and 25g), bananas, isotonic drinks, "liquid" food, raisin bread, and sports bars (nougat, marzipan, oat caramel). However, I should have communicated better with my support team about my carbohydrate limits—70g per hour for me—and emphasized not to give all 70g in one stop.The plan was for the 50g gels to be given only once per hour, always with isotonic drinks. But at night, the skippers couldn’t see clearly and gave me a 50g gel plus liquid food (which had 25g of carbs) twice within 1.5 hours. I didn’t process this until after I had already consumed it. I then tried to adjust by eating and drinking less at the next stops, which were every 20 minutes, but I ended up consuming too many carbs—around 90-100g per hour. This caused my speed to drop significantly. Unfortunately, the team didn’t inform me I was slowing down, and I didn’t realize it myself at first. I felt like I was maintaining the pace I wanted, and my stroke cadence stayed the same, but I had a heavy, brick-like feeling in my stomach.When I realized what had happened, I stopped eating and drinking for an hour, which helped, but I never really got back up to speed. Feeding in ultra swimming is quite tricky because you have very little control. You might request something every 20 minutes, but you might get it every 25 minutes instead. Or you ask for 200ml and receive 150ml. You really have to rely on your team a lot more than in other endurance events, and communication is limited.My team did a great job over the 24 hours, but I should have been more strict and provided clearer instructions. I’m still learning! Feeding strategy is challenging in these long swims, and next time I want to experiment with other foods like rice and mashed potatoes. On the plus side, I’ve had enough gels to last me for years now!”Good luck Simone and well done Marieke! We’re very proud of you both!Your Coach,Paul This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe

Podcast Summary:New Swim Smooth Website Launching: A brand-new website will be launching in October, featuring listings for 2025. Stay tuned for updates!Swim Smooth Guarantee: We are committed to improving your technique, training, and open water skills through world-class coaching and programs endorsed by World Triathlon."Devil is in the Detail" Blog: Today's blog post highlights a video to refine your technique, a guide for open water skills, and a new session to boost your swim fitness.Website Redesign: The upcoming Swim Smooth website will offer easier access to vital content and coaching programs. Significant interest in becoming a Swim Smooth Coach has already surpassed the 2030 target, with huge excitement for the program's growth.Swim Smooth Guarantee: Our mission is to improve your stroke technique, elevate your swim-specific fitness, and provide training for all ability levels across pool, open water, and triathlon environments.Technique, Training, and Open Water Advice: Three key tips were shared:Technique: Short videos providing technique tips for swimmers of all levels.Training: A focus on the Red Mist Endurance Sessions and the importance of setting CSS (Critical Swim Speed) to optimize training intensity.Open Water: Tips on structuring open water sessions to ensure fun, safe, and effective training.Video Almost Banned: One of the videos nearly got banned due to insurance issues but was resolved, and the video is now available to help coaches and swimmers alike.Stay Tuned: More exciting updates and resources are coming soon! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe