From Scared Sh*tless to "Feeling Like a Boss".
How Amin has progressed from a 3.16/100m to a 1.58/100m swimmer in 20 months.

Quick Facts

About Amin:

Amin was the last person out of the water in his first Olympic race. He also failed to finish his first 70.3. He has since completed 4 x 70.3’s and numerous Olympic & Sprint races.

How SwimFast Helped:

Using video analysis and targeted drills we’ve re-built Amins stroke from scratch and developed his swim fitness helping create “easy-speed” in the water.

Results:

Amin was a 3.16/100m swimmer, now he swims 1.58/100m! If you ask him, he’ll tell you his secret weapon is how fresh he feels heading out on the bike after the swim.

“When I first started working with Rory I wasn’t able to swim 1500m without breaking my stroke from freestyle to breaststroke.” 


The Starting Point in June 2015 

“It was my first ever 70.3, I was scared sh*tless” 

Amin’s heart was pounding out of his chest.

A 1000 “what ifs” running through his head.

Lined up on the edge of the Viehofner Lake in St Polten, Austria, moments before the start of his first ever 70.3, he was scared to death.

He had practiced his swimming in the lead up to the race, and yet he was still afraid he wouldn’t finish.

“My legs were shaking, I was breathing nervously. I wasn’t sure I could do it”. 

BOOM

The canon blasted, 2000 white caps surged forward into the water. Amin had no choice but to go with the crowd.

He started to swim… as best he could.

1 long hour and 3 minutes later Amin emerged, cold and desperate for solid ground.

“I came out of that water with no feeling in my legs. My heart rate was so high I couldn’t even run to my bike. It was miserable”. 

He did not finish that St Polten race. The energy spent on the swim and the hilly bike course left his tank too empty to even attempt the run.

Where did he go wrong?

Just like thousands of other triathletes, Amin swam 3 times per week in the lead up to 70.3 St Polten.

“I didn’t have a plan. I’d just head to the pool and swim. Looking back I was actually fooling myself into believing I could actually swim”

Swimming did not come naturally to Amin. He definitely didn’t feel comfortable in the water when he first started triathlon.

“I hated this discipline it hurt and abused me emotionally.” 

But he thought that if he just pushed himself out of his comfort zone… If he just tried harder and swum further each session, it would get better…

Amin’s problem; he couldn’t build any endurance. He lacked the technique necessary to be efficient and build fitness.

While he was powerful enough to swim a fast 50m, Amin would fall apart before he got to 100m. He simply wasn’t able to maintain his stroke or speed for any substantial period of time.

A lead up workout Amin did before
St Polten

An attempted swim progression Amin wrote himself

With his next race in Dublin just 8 weeks after St Polten, Amin and I began working together in June 2015.

Efficient Vs Effective

At first Amin’s goal was to swim faster.

Within a week he realized that in triathlon swimming, speed comes through efficiency. As he completed his initial set of workouts Amin’s focus shifted to moving through the water with control rather than fighting for speed.

A month after Amin started with SwimFast he finished 70.3 Dublin. His first ever 70.3 finish!

Ignoring speed and focusing on efficiency paid off. Amin exited the water in Dublin in 1 hour and 2 minutes. That’s only 1 minute faster than in St Polten BUT he felt comfortable coming out of the water. He still had the energy he would need to ride 90km and run the half marathon.

Over the following 6 months Armin’s training centered around re-building his stroke. We used video analysis and drill progressions to make sure we were building efficiency.

We corrected his balance position and stopped his legs from sinking. We fixed his alignment and got him swimming through a narrower path in the water. We worked on his breathing position making the breath quick and efficient. And we identified the sections of his pull cycle where he was losing out on propulsion.

By the time he lined up on the water’s edge of the Hardtsee for 70.3 Kraigchau in Germany, he knew he was ready to rock.

Confident as he strolls to the start in Kraichgau, Germany

“I felt confident enough to talk to other people and help calm their nerves and boost them up before the swim”. 

Amin’s improvements from 70.3 Dublin to 70.3 Kraigchau.

It’s Not Always An Easy Ride

Shortly after his Kraigchau race Amin had a terrible cycling accident. The crash derailed his hopes of racing at Challenge Roth in Germany. 30 stitches in his knee put him out of any training, including swimming for 3 full months!

The pain and frustration Amin felt was tangible to everyone he talked to. But he was optimistic he would be back and better than before.

Starting Again:

“If follow the plan, and I’m consistent I can achieve my goal”

Having laid the foundations of an efficient stroke prior to his accident, Amin quickly began making progress again.

When he returned, the fundamental elements of a good stroke were still present. Although he may have been a bit out of shape due to the time off he certainly wasn’t swimming at 3.16/100m pace!

Four months after coming back to training Amin broke the 2.00/100m barrier on a 70.3 swim. 

Feeling “Like A Boss”

Amin recently raced the Dubai International Triathlon, a 70.3 race. He did the swim and the ride (he is still unable to run 21km because of his knee).

“I came out the water and looked at my watch, I couldn’t believe what it was telling me. I felt like a boss!”

Finishing the 1.9km swim in 37.39 (1.58/100m) Amin sprinted out of the water and up to his bike.

“I felt so damn good!”

Video Analysis:

Today I’m going to do a video analysis of Amin’s stroke. By watching you’ll  learn from some of the stroke issues Amin is still working on correcting. You will also pick up on some of the things Amin does really well. Watching this will help you improve your own stroke!

In This Analysis We Cover:

  • Balance Position –  0:50
  • Stability In The Core & Legs – 3:21
  • Elbow & Finger Position – 4.52
  • Rotation – 8:03
  • Crossover – 11:06
  • Pull Path –  12:53

Here’s The Analysis:

Would You Like Your Stroke Analyzed Like This?

Video analysis has been instrumental to the progress Amin has made so far.

If you are struggling to develop a smooth efficient stroke let me take the guess work out of how to swim faster. I’ll show you exactly what you need to do to improve your stroke technique.

No matter where in the world you are, film yourself swimming and I will do an analysis for you!

For only $97 here’s what you will get:

  • A complete analysis of your stroke
  • A specifically designed set of drills to fix your stroke faults
  • Detailed drill explanation videos and descriptions for each drill
  • A follow up 4 weeks after the analysis to see how things have improved and progressed!

You’ve heard the old saying, “Practice makes Permanent”.  Let me make sure that what you are practicing on your own each time you get in the pool is helping you learn to swim faster and not creating permanent bad habits.

“Rory immediately identified the weakness in my swim that requires improvement and made recommendations which has made very noticeable changes.” -Takamasa M

“Rory broke down my stroke into smaller chunks and then brought that back into the full stroke action. It’s had huge benefits for me in terms of developing efficiency and more importantly speed.” –  Enda D

I’m only going to be doing 10 of these reviews. It’s first come, first serve. Enter your details below to secure your spot. (The limit of 10 is to ensure the quality and personal touch I give to your analysis)

Get Your Stroke Analyzed Today
For Only $97
I'll make sure that what you are practicing on your own is helping you learn to swim faster and not creating permanent bad habits.

I'll email you a link to upload your video files and payment details.

Triathlon Training Program

SwimFaster Program: Cycle 4 Breakdown

Cycle 4! Last cycle and the first full year of the Swimfaster program will be completed! We’ve been on a journey this year and we’ve seen some amazing progress this year. We started with a lot of technique work and longer swimming and have transitioned into more triathlon specific work in Cycle 3. We finish it off in Cycle 4 working on race specific pacing and skills while maintaining the efficiency and technique we built in the first three cycles. Let’s get into it!

Cycle Focus: 

We’re in race preparation mode this cycle. Making sure you are ready for race day. We’re focused on learning exactly what your race pace feels like, how to get out fast at the start and settle into your rhythm. We’re focused on sighting and swimming straight in open water. And of course, we’re focused on continuing to build your swim fitness so you can hit the bike and run with plenty of energy.

If you are consistent through Cycle 4 you can expect to feel 100% prepared and confident when you line up on the waters edge on race day! You will have the fitness, the knowledge and the skills to take on anything the washing machine throws your way.

Swim Technique Focus:

We’ll continue to focus on fundamentals, getting your body position and alignment right and building propulsion. We will be a lot more focused on “Skills” and “Drills” designed specifically to prepare you for race day.

  • Balance & Alignment
  • Propulsion
  • Breathing to both sides
  • Sighting & sighting efficiency
  • Higher stroke rate
  • Take out speeds

A Quick Note On Equipment:

We’ll continue to focus on fundamentals, getting your body position and alignment right and building propulsion. We will be a lot more focused on “Skills” and “Drills” designed specifically to prepare you for race day.

Some guys will use an old inner tube from a bike tire or something else to bind their ankles together, that will do if you don’t want to spend the money, but honestly you will get a lot of benefit from really locking yourself in with these.

Pull Buoys come in all shapes and sizes. Choose what works for you, but smaller is definitely better. Pick a kiddies sized one! 

Swim Fitness Focus:

  • Build efficiency through targeted pace training
  • Maintain technique under fatigue
  • Gain a deep understanding of pacing – specifically your race pace
  • Establish a race pace, race tempo and race rhythm
  • Prepare for the chaos of the washing machine

Workout Details:

Test Sets: 

You will see a test set once a month. These are designed to measure your progress and if you’re putting in the work to validate and motivate you! You’re going to see two types of test sets:

CSS Test – measures your efficiency. Not a strict reflection of how good a swimmer you are but a indication of how efficient you are working aerobically in the water. This test sets your goal pace for all of our CSS Sets through the Cycle.

The 800/100 Test – measures endurance vs speed. Speed and endurance combined give us a better picture of how good of a swimmer you are.

A 1500m Race Pace Effort – gut check and comparison against your CSS Pace.

CSS Pace Work 

We continue with the CSS pace work in Cycle 4. CSS work gives us the best bang for our buck in terms of fitness value in the water. No other type of work will give you the same return on every meter or yard you swim. This is why we do so much of it

*If you’re new to the program and need help with understanding CSS work – READ THIS

Here’s how to get the most out of your CSS sets:

  • Settle in and hit your goal pace
  • Stick to the rest intervals, this is of the highest importance
  • If you are faster than your CSS Pace AND sticking to the interval that is great
  • If you are slower than your CSS Pace but holding steady at a consistent pace that’s fine, stay consistent.
  • If you are getting progressively slower as the workout goes on, re-asses. There could be a number of reasons why it’s happening, first of which is fatigue and you may need a recovery day!

Open Water/Prep Sets: 

Ideally you’ll want to be hitting the open water on a weekly basis during this time of the year.

Water is water. The fundamental principles we’ve practiced through the last 3 cycles apply to both pool swimming and open water. But there are subtle adjustments that must be made and practiced in the open water to ensure success on race day.

Your experience and success in any given moment is a direct reflection of your understanding about it. Your inability to cope or manage in the open water will come about purely because of lack of experience.

The better your understanding of open water, the better decisions you will make when things get uncomfortable.

Give yourself the chance to experience similar conditions to those you will be racing in. The more familiar you are with situations that arise at the start of a race, the more comfortable you will be and the better you will perform.

If you cannot get into the open water on a weekly basis for whatever reason, there are some open water prep sets that are designed to help you prepare for the open water without having to get in.

Broken Sets: 

We’re going to work through a progression of 1500m swims broken by rest periods through the cycle. These sets should be done on a send off interval rather than a set goal time. The goal is to get through the set on the “tightest” interval you can manage while staying in your aerobic energy system and still getting some rest. You don’t want to be red lining during these sets, they are all about efficiency – how fast can you swim and stay efficient. The lower your heart rate through this, the better!

Things To Focus On:

  • Consistency – The more sessions you complete in this Cycle the better you will swim. Simple.
  • Pacing – Once you have your goal times you need to work on sticking to them. These are based off your performance and are specific to you. If you train at this specific pace you will get faster
  • Technique – Fight to maintain your technique for as much of the main sets as possible. Be focused on holding a good line and developing great habits!
  • Race Day Visualization – Apply what you are doing to how it will help you on race day. Begin to associate the training with your racing, set your race swim up for success!

Other Notes:

I will asterisk* one workout each week. This workout is the key workout for the week. If life gets in the way or for whatever reason you can only swim once that week (SHOCK HORROR OH NO!!) then the asterisk’d workout is the one you need to do.

Share Your Times & Feedback:

This isn’t mandatory, but I would greatly appreciate it…

When you complete a workout, post your times and feedback on what you felt/experienced/noticed in the session in the comments section of the workout I’ll use the data you post to help me create an even better program – so you’ll ultimately be winning by sharing your experiences!

There will be guys and girls that post up impressive times and there will be newbies who just scrape by, I’d like to hear from all of you.

The comments section will be a no judgment zone (I will make sure of this! Trolls be warned!!). Come as you are, post what you do and let’s support each other as we work towards the goal of becoming better is all about the fundamentals of minimizing resistance and moving through the water with less effort. 

Get Featured:

This program is all about you.

I’m building a community of triathletes that are learning to suck less, get better at swimming, life and triathlon. If you snap a picture or a video of yourself completing one of the workouts, #hashtag it with #TeamSwimFast and I’ll post it up on the blog and give you a shoutout for being awesome! 

Get Started:

The SwimFaster program is a free online comprehensive swim program for triathletes that runs year round from November – October. Swim faster, gain confidence and join the community. Click below to get started today! 


Triathlon Training Program

SwimFaster Program: Cycle 3 Breakdown

Cycle 3 is here already!! Where is this year going?! This is the cycle where we transition to some more tri specific training. Taking the foundation we and efficiency we built in the first two cycles and making sure it translates on race day.  

Cycle Focus: 

We’re transitioning the foundation we and efficiency we built in the first two cycles and making sure it translates on race day. Being a good swimmer in the pool is great, but now it’s time to become a great Triathlon swimmer!

If you are consistent through Cycle 3 you can expect to get faster at a lower level of intensity while developing the confidence and skills you need to attack the washing machine on race day!

Swim Technique Focus:

We’ve focused body position and alignment. We’ve worked on propulsion. Now we add in the “Skills” and “Drills” designed specifically for open water, triathlon swimming.

  • Sighting
  • Tempo
  • Take out speeds
  • A number of weird and wacky things to prep you for the unknowns of open water swimming

It’s all in this cycle.

We will continue to work on minimizing resistance through the water in Cycle 3 too. This is the foundation to fast swimming and it can ALWAYS be better than it currently is! Here’s a reminder of what minimized resistance looks like:

  • Swim with great posture
  • Cut a narrow path through the water as you swim
  • Get your head, hips and heels in a straight line
  • Force your core to provide the balance so that your arms can help you move forward

You’re also going to see a continued focus on developing the feel, connection, and effectiveness of your pull path. A reminder that the primary goal here is:

  • Drive water backwards to help you move forward
  • Use your hand, wrist and forearm as a one unit to drive the water backwards

A Quick Note On Equipment:

We’re going to start using Pull Buoys and Ankle Locks in some of our drill sets. It’s ideal if you can pick up a pair of ankle locks like the ones below. They cost roughly $10 and really make sure you are locked in. You can get them here: 

Some guys will use an old inner tube from a bike tire or something else to bind their ankles together, that will do if you don’t want to spend the money, but honestly you will get a lot of benefit from really locking yourself in with these.

Pull Buoys come in all shapes and sizes. Choose what works for you, but smaller is definitely better. Pick a kiddies sized on! The smaller the Pull Buoy you use now, the easier Cycle 4 will be (you have been warned!😉).

Swim Fitness Focus:

  • Build efficiency through targeted pace training
  • Maintain technique under fatigue
  • Gain a deep understanding of pacing
  • Establish a race pace, race tempo and race rhythm
  • Prepare for the chaos of the washing machine

Workout Details:

Test Sets: 

You will see a test set at the end of each De-Load week (once a month). These are designed to measure your progress and if you’re putting in the work to validate and motivate you! You’re going to see two types of test sets:

CSS Test – measures your efficiency. Not a strict reflection of how good a swimmer you are but a indication of how efficient you are working aerobically in the water. This test sets your goal pace for all of our CSS Sets through the Cycle.

The 800/100 Test – measures endurance vs speed. Speed and endurance combined give us a better picture of how good of a swimmer you are.

CSS Pace Work 

We continue with the CSS pace work in Cycle 3. These sets make you faster and more efficient, done consistently over time you will notice how much of a difference they make to your strength as a swimmer!

*If you’re new to the program and need help with understanding CSS work – READ THIS

Here’s how to get the most out of your CSS sets:

  • Settle in and hit your goal pace
  • Stick to the rest intervals, this is of the highest importance
  • If you are faster than your CSS Pace AND sticking to the interval that is great
  • If you are slower than your CSS Pace but holding steady at a consistent pace that’s fine, stay consistent.
  • If you are getting progressively slower as the workout goes on, re-asses. There could be a number of reasons why it’s happening, first of which is fatigue and you may need a recovery day!

Race Prep Sets 

The Race Prep Sets are designed to help you get comfortable and confident about attacking the “washing machine” that you’re likely to be a part of on race day.
Here’s what we are working on:

  • Practicing take out speed
  • Repetition of sighting stroke
  • Preparing you for the unknown elements that open water brings

Race Effort Sets: 

You CSS pace is not necessarily your race pace. Your race pace will depend on the distance you are swimming and your goals for the day. Use these Race Effort Workouts to help you set up the perfect race day swim.

  • Determine a goal time you want to exit the water in your next race.
  • Figure out the pace/100 you’ll need to hold to achieve that exit time. Try to hold that on these sets/repeats
  • Hold this pace with as little effort as you can. The more relaxed you are holding this pace, the better!

De-Load Weeks: 

I should rename the de-load week to “Choose Your Own Destiny”. These workouts have the potential to be longer and harder if you so choose. They can also be easier and more recovery based. You determine the pace and yardage you need based on where you are at in your training.

Again, your race pace will vary depending on the distance you will be racing. Make sure you are swimming at the appropriate pace for your race distance!

Things To Focus On:

  • Consistency – The more sessions you complete in this Cycle the better you will swim. Simple.
  • Pacing – Once you have your goal times you need to work on sticking to them. These are based off your performance and are specific to you. If you train at this specific pace you will get faster
  • Technique – Fight to maintain your technique for as much of the main sets as possible. Be focused on holding a good line and developing great habits!

Other Notes:

I will asterisk* one workout each week. This workout is the key workout for the week. If life gets in the way or for whatever reason you can only swim once that week (SHOCK HORROR OH NO!!) then the asterisk’d workout is the one you need to do.

Share Your Times & Feedback:

This isn’t mandatory, but I would greatly appreciate it…

When you complete a workout, post your times and feedback on what you felt/experienced/noticed in the session in the comments section of the workout I’ll use the data you post to help me create an even better program – so you’ll ultimately be winning by sharing your experiences!

There will be guys and girls that post up impressive times and there will be newbies who just scrape by, I’d like to hear from all of you.

The comments section will be a no judgment zone (I will make sure of this! Trolls be warned!!). Come as you are, post what you do and let’s support each other as we work towards the goal of becoming better is all about the fundamentals of minimizing resistance and moving through the water with less effort. 

Get Featured:

This program is all about you.

I’m building a community of triathletes that are learning to suck less, get better at swimming, life and triathlon. If you snap a picture or a video of yourself completing one of the workouts, #hashtag it with #TeamSwimFast and I’ll post it up on the blog and give you a shoutout for being awesome! 

Get Started:

The SwimFaster program is a free online comprehensive swim program for triathletes that runs year round from November – October. Swim faster, gain confidence and join the community. Click below to get started today! 


Triathlon Training Program

SwimFaster Program: Cycle 2 Breakdown

Cycle 2 is here!! This is THE cycle that will help you become a faster, more efficient swimmer! All the details are below! Let’s get things cracking! 

Cycle Focus: 

Cycle 2 is all about building efficiency. We built a foundation in Cycle 1 – we focused on minimizing resistance and built up our volume over the last 12 weeks, now it’s time to capitalize on that foundation!

If you are consistent through Cycle 2 you can expect to get faster at a much easier level of intensity – which is exactly what you are aiming to do in the swim leg of a triathlon! Get through it fast while minimizing the energy cost!

Swim Technique Focus:

Now that we have gotten a good handle on your body position in the water through Cycle 1’s drills we can start to build some propulsion into the stroke. In Cycle 2 you’re going to see drills focused on developing the feel, connection, and effectiveness of your pull path. The primary goal here is:

  • Drive water backwards to help you move forward
  • Use your hand, wrist and forearm as a one unit to drive the water backwards

Drive water backwards to help you move forwardUse your hand, wrist and forearm as a one unit to drive the water backwards

We will continue to work on minimizing resistance through the water in Cycle 2 too. This is the foundation to fast swimming and it can ALWAYS be better than it currently is! Heres’s a reminder of what minimized resistance looks like:

  • Swim with great posture
  • Cut a narrow path through the water as you swim
  • Get your head, hips and heels in a straight line
  • Force your core to provide the balance so that your arms can help you move forward

Swim Fitness Focus:

  • Build efficiency through targeted pace training
  • Maintain technique under fatigue
  • Gain a deep understanding of pacing

CSS Pace Work 

A majority of your main sets in Cycle 2 are based off of your own personal goal time. To figure out this goal time we will do a CSS test in Week 1 of the Cycle. You will take the results of this test and plug them into this calculator which will give you your very own training pace. Whenever you see “@ CSS Pace” written in a workout, you will use this pace as your goal time!

Before you start a workout out, there may a little bit of math involved in calculating your goal times for the workout. I will try to get a simple calculator built to help you with these calculations, but until then you will need to do a short calculation to work out your goal times.

For example, let’s pretend you do your CSS test in week 1. You enter your times into the CSS Pace Calculator and your your CSS pace comes out to 2.00/100m.

In the next workout you see the following written in the Main Set:

5 x 200 @ CSS Pace

You will need to calculate your goal time for the 200. In this case it would be 2.00/100m x 2 = 4.00 minutes. So your goal time for each 200 will be 4.00minutes exactly.

Make sense?

All the main sets that have goal times are straight forward, so the math should be fairly simple to do!

Click here for a reminder of what CSS Pace is and why we use it. 

Click here for the CSS Pace Calculator. 

Tri Race Specific Work:

You will start to see a little bit of Tri specific work in Cycle 2. We get introduced to some sighting work to help you start mastering the critical skill of seeing where you are going in the open water. You will also see some sets that will begin to get you used to the horrible feeling of exiting the water and running up to T1 while trying not to let your heart rate go through the roof.

Things To Focus On:

  • Consistency – The more sessions you complete in this Cycle the better you will swim. Simple.
  • Pacing – Once you have your goal times you need to work on sticking to them. These are based off your performance and are specific to you. If you train at this specific pace you will get faster
  • Technique – Fight to maintain your technique for as much of the main sets as possible. Be focused on holding a good line and developing great habits!

Other Notes:

I will asterisk* one workout each week. This workout is the key workout for the week. If life gets in the way or for whatever reason you can only swim once that week (SHOCK HORROR OH NO!!) then the asterisk’d workout is the one you need to do.

Share Your Times & Feedback:

This isn’t mandatory, but I would greatly appreciate it…

When you complete a workout, post your times and feedback on what you felt/experienced/noticed in the session in the comments section of the workout I’ll use the data you post to help me create an even better program – so you’ll ultimately be winning by sharing your experiences!

There will be guys and girls that post up impressive times and there will be newbies who just scrape by, I’d like to hear from all of you.

The comments section will be a no judgment zone (I will make sure of this! Trolls be warned!!). Come as you are, post what you do and let’s support each other as we work towards the goal of becoming better is all about the fundamentals of minimizing resistance and moving through the water with less effort. 

Get Featured:

This program is all about you.

I’m building a community of triathletes that are learning to suck less, get better at swimming, life and triathlon. If you snap a picture or a video of yourself completing one of the workouts, #hashtag it with #TeamSwimFast and I’ll post it up on the blog and give you a shoutout for being awesome! 

Get Started:

The SwimFaster program is a free online comprehensive swim program for triathletes that runs year round from November – October. Swim faster, gain confidence and join the community. Click below to get started today! 


Triathlon Training Program

SwimFaster Program: Cycle 1 Breakdown

The first ever SwimFaster Program Cycle! Welcome aboard! Let’s get things cracking! 

Cycle Focus: 

Cycle 1 is all about the fundamentals of minimizing resistance and moving through the water with less effort.  We’re targeting the foundations of fast swimming, the concepts that everything else you do will be built off. Master the pieces of the puzzle in this cycle and you are guaranteed to drop time!

Swim Technique Focus:

The primary goal of cycle is building the ability to hold a great line through the water.

  • Swim with great posture
  • Cut a narrow path through the water as you swim
  • Get your head, hips and heels in a straight line 
  • Force your core to provide the balance so that your arms can help you move forward

Swim Fitness Focus:

  • Carry your technique from the drill sets into some longer swimming at a faster pace
  • Understand how to manage your pace and energy expenditure 
  • Create a fitness foundation we can build speed and race specific skills off of  

Negative Split simply means the second half of the distance is swum faster than the first. So whatever distance I ask you to swim, divide it in 2. Make sure the second half of that repeat is faster than the first half. That generally means you will need to swim a little slower (perfect for transferring your good technique from the drill sets to the main sets) on the first half and then pick up the pace on the second half. For example if I ask you to Negative split a 100, you will swim the second 50 faster than the first 50.

Build Swims are similar to negative split swims. Negative splits have a clear black and white line separation between the second fast half and the first easy half. Build sets are a little more gray. You’ll simply build the speed as you go through the swim. For example if you have a build 100, you might get faster every 25. Or if you have a build 50 you might get faster every 6 strokes. You can decide how you build the swim, but it should start slow and then build up to speed as you go through it.

Descending Sets require you to swim increasingly faster as the set goes on. So instead of Negative splitting each individual repeat (like the 100) I want to you to make each 100 faster. For example if we have a set of 4 x 100 I want number 1 to be your slowest 100 and number 4 to be your fastest. Each 100 will be faster than the 100 before.

Things To Focus On:

Share Your Times & Feedback:

This isn’t mandatory, but I would greatly appreciate it…

When you complete a workout, post your times and feedback on what you felt/experienced/noticed in the session in the comments section of the workout I’ll use the data you post to help me create an even better program – so you’ll ultimately be winning by sharing your experiences!

There will be guys and girls that post up impressive times and there will be newbies who just scrape by, I’d like to hear from all of you.

The comments section will be a no judgment zone (I will make sure of this! Trolls be warned!!). Come as you are, post what you do and let’s support each other as we work towards the goal of becoming better is all about the fundamentals of minimizing resistance and moving through the water with less effort. 

Get Featured:

This program is all about you.

I’m building a community of triathletes that are learning to suck less, get better at swimming, life and triathlon. If you snap a picture or a video of yourself completing one of the workouts, #hashtag it with #TeamSwimFast and I’ll post it up on the blog and give you a shoutout for being awesome! 

Get Started:

The SwimFaster program is a free online comprehensive swim program for triathletes that runs year round from November – October. Swim faster, gain confidence and join the community. Click below to get started today!