Getting started

Before you start each phase, read the breakdown of the focus points. These describe your overall aim and why these working on these technical elements will benefit your swimming. There is also an overview of all the drills you’ll be doing in the phase, with videos for each. Watch all of these videos and read the descriptions as frequently as needed. The drill videos will be included in the sessions where they feature. Each session will have a very specific technical point to work on. This will be a smaller part of the bigger theme. Breaking it down into little bits like this, makes it easier to adapt to and concentrate on - giving you a better chance of success.

Swimming is incredibly technical, but that doesn’t mean getting better at it needs to be overly complicated - so don't despair. You will improve if you are focused, willing to take your time and reduce each technical aspect of the stroke into smaller points as outlined in the course. So, follow it exactly!

Also, getting the basics right will take you pretty far. For example, it’s not as exciting to spend a month working on your head position as it is to attempt to develop a powerful high elbow pull. However, getting a higher elbow in your pull doesn’t make much difference if your body position is poor as a result of a high head. These six phases are logical: stick to them, follow the process, and you will become a faster, more efficient swimmer.

How to measure progress

We will gauge progress using both objective and subjective measures. At the end of each phase there are two sessions (9 + 10) that serve as 'test sessions'. But they are steady state tests, checking efficiency at an aerobic pace. You can use these as you go through the phases to see you progress. We are looking for an improvement in average pace per 100m (getting faster), stroke count per 25m (slight decrease) and breathing pattern (greater consistency) all with a similar RPE (effort level). The reason we do an aerobic test as opposed to a maximal test is that it is very unlikely you would be able to maintain the technical changes through a maximal test. You would most likely revert to your own form as soon as you start to suffer. This would make it pretty pointless as you would not be testing how effective the technique changes are.

The second measure is subjective. I would this is more important that the objective, however there is no data here - this is all about how you feel. We want you to feel more comfortable in the water and develop full control over what you are doing. When working through each phase you understand and really feel all the changes you are making. This is the 'art' of swimming. If you develop the ability to move with good flow in the water, you are getting towards having mastery of front crawl. If you can do this then the improvements in pace, at all intensities, will follow in time.