Suffering From Swimming Withdrawal Symptoms? Swim Smooth Has You Covered!

For many of you swimming enthusiasts across the world, not being able to access your local swimming pools and leisure centres is a real dilemma. As fellow lovers of swimming, at Swim Smooth we also feel your pain and are experiencing a multitude of withdrawal symptoms!

We've been working hard with our Certified Coaches to offer you an array of free resources and content to make sure you are getting your swimming fix. They're a talented bunch and have a lot to share with you!

Here's four things we have for you now (and coming in the pipeline) to keep your head in the swimming game:

1.  Workout Of The Day in our Swim Smooth Guru

Paul has been working hard to put together a series of land-based workout videos that you can enjoy from the comfort of your own home. They will work on different aspects of your stroke technique to keep you swim fit until you are able to return to the pool. These can located from on the dashboard of the Swim Smooth Guru (see image below). We'd love to see pictures of your guys doing these workouts, so be sure to put them on Instagram and Facebook and tag us in them!


2. Online Video Analysis

To make sure you are still focussing on your technique during your time out of the pool, we are now offering our world-renowned 1-2-1 video analysis online. To kickstart this service, we have an amazing introductory offer of 50% off the original price, so head here to make sure you don't miss out!

If you can still swim and take some new footage that's great but if not you might have some existing video stored on your phone or camera to send us. Ideally this would be above and below the water but our coaches can often provide a lot of assistance from above the water only.

Our 1-2-1 Video Analysis now available online!

3. Team Swim Smooth YouTube Account

Our Certified Coaches have been hard at work producing video content and sessions for you to complete at home. You can easily find all of these at home sessions on our BRAND NEW YouTube channel: TEAM SWIM SMOOTH! Be sure to subscribe to the channel to keep up to date with all the new content that is available. 

Check out our first video by Swim Smooth Coach/Pilates Instructor Anne-Marie Munk based in Hong Kong: 



4. Our Coaches Instagram Takeover Continues!

Every week we are giving you the chance to meet one of our 50 amazing Swim Smooth Certified Coaches on our Instagram stories. This week it was the legendary Anna-Karin Lundin's turn to takeover and she did a fantastic job giving us a brilliant behind the scenes look into her day on the pool deck in Gothenburg, Sweden. If you missed it, you can catch up on all the antics by following this link here or heading to the highlights on our Instagram home page:

Anna-Karin's Instagram Takeover
We hope all of these things can keep you entertained during the lockdown!

Stay safe and well,

Swim Smooth!
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The Swim Smooth Coaches Are Taking Over Instagram!

Swim Smooth's proudest achievement so far is the network of coaches that we have created over the past 10 years! We have over 50 coaches in more than 15 countries around the world sharing our coaching methodology and delivering Perth style squad sessions to their local swimmers. All our coaches have been hand-selected by our Head Coaches Paul Newsome and Adam Young and given high quality, extensive training and mentoring to develop and hone their swim coaching skills.

We know they are awesome but we want to share their awesomeness with you too! Each week a different Swim Smooth certified coach will be taking over our Instagram and Facebook stories for the day. They will be giving you an insider scoop into what life is like as a Swim Smooth coach. Be sure not to miss their expert coaching tips, advice on staying active during a lockdown and gossip about what Paul Newsome is really like!



This week we had our first takeover from Swim Smooth Louisville's Head Coach, Mike Jotautas (@coach_mike_jotautas). Based in Louisville, Kentucky, he attended the SS Certified Coaches Course in Perth in 2017 and has since set up Swim Smooth Louisville with over 150 swimmers in his squad sessions every week. If you haven't had a chance to see his takeover on instagram and facebook already, check it out by looking at the highlights reel on our instagram page or using this link:


Next Wednesday, SS Coach Anna-Karin (@simcoachen) will be taking over our instagram stories from Gothenburg, Sweden. Anna-Karin is not only a fantastic coach but also represented Sweden in the 1988 olympic games in Seoul, South Korea. So make sure you follow her on instagram and send us through any questions for Anna-Karin to answer next week.



If you can't wait until then, check out last year's podcast with Anna-Karin here:
podcasts.apple.com/gb/podcast/swim-smooth/id1441577778?i=1000446499681 

Reply to this email to send us a question or comment below.


Swim Smooth!
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Stay Supple And Mobile Ready For Your Swimming Comeback!

Firstly, we hope that you and your family are keeping safe and well in the current global Coronavirus outbreak. In these times of uncertainty across the world it is easy to get caught up in it all and spiral into panic. At Swim Smooth we want to offer you a more positive approach to the situation and provide you with a bit of relief from the current issues.

Let's get physical...!

For us swimming enthusiasts, the thought and reality of not being able to get into the pool to work on our swimming technique, swim fitness and let off some steam is unfathomable. At Swim Smooth we want to ease your pain slightly by introducing our BRAND NEW SERIES of FREE YouTube videos to keep you busy during your time in lockdown.

You can watch the first edition here:




These videos provide at-home alternatives to educate you, help you develop your stroke technique and maintain your fitness during the time that you are in lockdown. So get your gym gear on, search for your 80s sweatband and head to our YouTube account and join Swim Smooth's Head Coach, Paul Newsome!

Our first video takes you through a 10 minute light stretching and movement routine that you can do every day to maintain a normal routine whilst you are in self-isolation. We will regularly uploading videos to keep you on the ball during this time so be sure to subscribe to our YouTube channel!

Reply to this email or comment here if there are any topics that you want us to cover or any technique you would like to work on. 

Stay safe and well - and keep looking after your physical, mental and social wellbeing! 

Swim Smooth
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A New Series Of SS Swim Videos To Help You Through The Coronavirus Pandemic

Swim Smooth is pleased to announce a brand new series of videos to help you through these uncertain times with the current coronavirus (Covid-19) pandemic.

We've just released the first episode to Youtube:

How much swim-specific fitness can you expect to lose if your pool is closed by the coronavirus?




** Please subscribe to the Youtube Channel on that page to receive future episodes automatically!**

What should you do if your local pool closes and you can't swim?

In this first episode we'll address the harsh reality facing us all and that is how much swim-specific fitness we will each lose as a result of these closures. As of 15th March 2020, our pools here in Australia are still open, but many events of more than 500 people have been banned and it's probably only a matter of time before we follow-suit with the rest of the world.

But, rather than getting all "doom and gloom" we want to:

- Show you objectively what you can expect to lose, so that subjectively it is not such a psychological blow.

- Show you how to limit those losses at home.

- Show you how to put your time to good use with visualisations and practice-demos whilst in lock-down mode.

- Show you how to address specific weaknesses in your swimming and things like niggly shoulders and necks that you might have felt up until now you didn't have time or knowledge to address

- Show you how to prepare to build back up again towards your goals


We'll be back very soon with episode 2.


Swim Smooth!
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What's In Your Swim Bag? 3 Essentials For Your Swim Bag!

As coaches, we have swimmers coming up to us all the time asking for advice on the best gear to improve their swimming. There are loads of different products out there and it can be difficult  to determine what products are worth investing in and have the biggest impact on your freestyle stroke. 

To help you with this decision, Shauqie Aziz, Swim Smooth Malaysia coach, has done all the hard graft for you and selected his top three swim bag essentials from a long list of products that he uses regularly with his Swim Smooth Squads 


Shauqie Aziz, Swim Smooth Malaysia


"I wrote this for my squad swimmers but it is worth reading for anyone training for triathlons/open water races. These are 3 essential swim gear we use in our squad.

In choosing swim gear, one must understand the functions and know their needs for those gear. Here are my recommendations for beginner to intermediate swimmers and why we use them.

1. Finis Long Floating Fins




This is the fins that suit adult swimmers the most. Our ankles tend to be stiff and with the help of long fins, it will stretch your ankles to point (plantar flexion) while you are swimming. Improving ankle flexibility is key to an efficient leg kick.


In addition, when performing catch and upper body/core drills, such as the 6/1/6broken arrow or advanced unco drill, these fins will give you the full support of a streamlined body position as your legs would be brought to a horizontal position with the fins.

When getting long fins, test the flexibility of the rubber, like the Finis ones. The harder, stiffer ones would hurt you more than help you.

Watch this: https://www.youtube.com/watch?v=YpLJ1_rUY5k

Buy your own set of Finis Floating Fins here: https://shop.swimsmooth.com/products/finis-floating-fins?_pos=1&_sid=f40c42207&_ss=r

2. Paddles

There are two sets of paddles that you MUST have in your bag if you are looking to get closer to a perfect stroke.

2.1 Finis Freestyler Paddles




This is the best set of paddles to start with. It guides you to have the proper fingertips entry, hence improving your overall alignment. If you are swimming with a poor technique such as with a crossover or dropped elbow, these paddles will shift and displace due to its rudder feature, thus giving you instant correction for your next stroke.



Check out more about the Freestyler here: https://www.youtube.com/watch?v=gXca7tJshRA&t=8s

Buy your own Finis Freestyler Paddles here: https://shop.swimsmooth.com/products/finis-freestyler-paddles?_pos=1&_sid=cf5b38507&_ss=r

2.2 Finis Agility Paddles



Once your hand entry and alignment have improved, the Finis Agility Paddles are the next set of paddles for you. These paddles are designed to fit your palm perfectly, giving you the most natural and strongest catch feeling in the water. It will guide your arm to be vertical to pull and push the water behind effectively. Training with larger paddles on the other hand, risk injury to your shoulder if you train with poor technique. It is wiser to improve your strength through dryland exercises than through use of big paddles in the water.



Check out more about the Agility Paddles here: https://www.youtube.com/watch?v=s0DsGRyPzMo

Buy your own Finis Agility Paddles here: https://shop.swimsmooth.com/products/finis-agility-paddles?_pos=1&_sid=9479cb0de&_ss=r

3. Pull Buoy




Swimmers who struggle to keep their legs horizontal on the surface of the water will love this. You use the pull buoy to keep your body position horizontal and to power the speed from your upper body. At the same time, you can choose to put it between your thighs to develop your upper body strength, or to put it between the ankles to improve your core balance.


We also use this pull buoy as our kickboard during a kick set – giving resistance at the front and inducing a stronger kick from the rear which strengthens the kick.


Our swimmers generally love to pair the pull buoy with the agility paddles to give them the fastest swim speed ever! 


Buy your own pull buoy here: https://shop.swimsmooth.com/products/finis-adult-pull-buoy?_pos=3&_sid=8afac2b2a&_ss=r

Of course, there are many more swim gear out there such as snorkels, short fins, kickboards, etc. to enhance your swim technique. But to kick-off your swim, these 3 are ESSENTIAL. 


So what’s your favourite gear and why do you prefer it?"

Swim Smooth


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Don't forget to pick up a copy of today's Sunday Times newspaper!


Today we can celebrate International Women's Day in fine fettle with a front cover of Lane 2 (5.30am) squad swimmer, Bec Johnson, on the Sunday Times Magazine "STM" as she talks about the 3 ultramarathon swims she's doing as part of her www.lifewithoutlimits.com.au campaign to show fellow Type-1 Diabetes sufferers what is truly possible!

Coincidentally, we've just released Episode 21 of the Swim Smooth Podcast which is an in-depth interview with Bec about her swimming, the squad and everything she's doing for the diabetes community - it's a fascinating listen and can be heard here:


Enjoy and hopefully we can all celebrate the women in our lives today 😊

Paul
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Swim Smooth - We're Building *You* A Swimming Community!

Do you swim by yourself or in a group that doesn't really suit your needs? At Swim Smooth we've worked relentlessly over the last 10 years to build a network of highly trained Certified Swim Smooth Coaches all over the world to provide you with the swimming community you need to flourish as a swimmer.

Of course each Swim Smooth setup works on your swimming technically and provides you with the right structured training sets to improve as an adult swimmer. But even more importantly every Swim Smooth coach works hard to provide you with a welcoming, nurturing, motivating and positive environment in which to swim.

Meet some of those squads around the world (they're packed full of swimmers just like yourself):
Felixstowe, UK
Montreal, Canada
Johannesburg, S Africa
Louisville, Kentucky
Perth, Australia
Singapore
Sunny Doncaster, UK
Nijmegen, Netherlands

Many companies talk about trying to "connect with their community" but we're doing much more than that, we're actively building one for you!

Here's what you can expect:

- A big warm welcome from people with the same goals and outlook as yourself!

- A well organised lane suited to your ability level.

- Great camaraderie and support from the other swimmers.

- A motivating environment to work hard but have fun at the same time.

- A group of people that will inspire you to do things you never thought possible.

We're particularly proud to say that many lifelong friendships are formed in the lanes of Swim Smooth squads around the world!

Find your Swim Smooth community here:


Swim Smooth!

PS. Slightly intimidated by the term "squad"? Don't be! Swim Smooth swimmers are super friendly, we come in all shapes and sizes, and your lane will be pitched perfectly at your level. Think of our "squads" like a gym class but for swimming - lead by a highly trained expert Swim Smooth coach. So don't be intimidated, get in touch and join us today!
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I'd Do Anything To Improve My Swimming (But I Won't Do That)

COACHES: Applications for our Mallorca 3 Day Coach Ed Course Close March 10th
www.swimsmooth.com/improve/coach-education/swim-smooth-three-day-coach-education-course



I'd Do Anything To Improve My Swimming (But I Won't Do That)

If you're a fan of wagnerian rock you'll be familiar with Meat Loaf's power ballad I'd Do Anything for Love (But I Won't Do That) which reached number 1 in 28 countries in 1993.

Oftentimes we'll be having a conversation with a swimmer and we're reminded of this amusing song title.

Perhaps it's you talking to us. You'll be telling us that you are really frustrated with your swimming, how you've tried everything and you can't seem to get any faster... How you SO deserve to get better and swimming is so unfair.

And then you say those immortal words: "Just tell me what to do, I'd do anything to improve my swimming!". And we sigh quietly inside because we know that's probably not true.

Things We Might Ask You To Do But You Probably Won't

After assessing your individual stroke and looking at your recent training we might ask you to do one or more of the following things. Things we know will ultimately make a big difference to your speed:

- Breathe regularly to your "bad" side - i.e. breathe bilaterally.

- Give up the pull buoy.

- Swallow your pride, move down a lane and lead the group.

- Move up a lane and hang in there.

- Have some discipline and pace yourself properly in sessions.

- Consistently swim 3-4 times per week for 3 months (and keep a log to prove it).

- Swim a 4-5km Red Mist session once a week. (If you think that's a ridiculous proposition remember it's only 60-90 mins of swimming. Can you ride your bike for 60-90 mins?)


You don't do these things because they require you to go to a place of mild physical or emotional discomfort for a while and that makes you think that there must be an easier way. That the guy in lane 4 whose CSS is 1:15 /100m knows some sort of secret you don't. That there must be some trick that you just haven't worked out yet.

Keep looking for that thing if you like (you'll stay frustrated and looking for a very long time). Or the next time your coach suggests something mildly physically or emotionally uncomfortable, but for a good reason, actually embrace it.


Swim Smooth!
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SS Podcast Episode 20 / Apply Now: May 2020 Coach Ed Course - Mallorca Spain

Coaches: Interested in attending our 3 Day Coach Ed course in Mallorca? See full info below.


Episode 20: Tom Gregory - youngest ever English Channel Swimmer (at just 11yrs old!)

We are back with Season 2 of the Swim Smooth podcast and boy oh boy do we have a great show for you! Have you ever thought about swimming the English Channel? The busiest shipping lane in the world; typically 14-17 degrees celsius and non-wetsuit over a distance that frequently extends to 50km due to the current and tides that prevail in this stretch of water? Yes, no, maybe? Now, imagine taking on this adventure in the middle of the night at the age of 11 years old. Well, that is exactly what our guest did way back in September 1988 to set the world record at the age of 11 years and 333 days! Totally amazing - please welcome Tom Gregory to the show!



Listen in on your favourite podcasting platform:

Apply Now: May 2020 Coach Ed Course - Mallorca Spain

Swim Smooth are very pleased to announce that Head Coach Paul Newsome and the Swim Smooth team will be running our famous 3 Day Coach Education Course in Mallorca in May.

We are now taking applications for:

21-23 May 2020, Best Centre, Mallorca

Are you as passionate about swim coaching as we are? Are you keen to develop your video analysis and stroke correction skills? Would like to understand effective training for distance swimming? Or perhaps you have ambitions to go on and become one of the next generation of Swim Smooth Certified Coaches?

Since we ran our first 3-day Coach Education Course in Birmingham in June 2010 we've had over 520 international coaches complete the course from over 3,000 applicants.

This will be the only course in Europe this year so don't hesitate to apply!

Mallorca: The Class Of 2018
Such is the demand that getting onto the course is not easy but those who are successful epitomise what Swim Smooth is all about - you don't necessarily need to be the most experienced coach to be offered a spot, but you do need to show us your passion, commitment and the purpose to your coaching.

Day 3 is practical day. Your chance to get stuck in and
practise what you have learnt in a live clinic situation.



So what's stopping you? Apply now and get started on your path to better swim coaching!




"Just" A Swimmer? Make Sure You Choose A Certified Swim Smooth Coach!

See yourself like never before: Underwater video
analysis is a key part of every SS Coach's service
As you can see above, we spend a huge amount of effort selecting and training Swim Smooth Coaches. We do that because we know you can't fake it in swim coaching - you need the right knowledge, expertise and experience to help swimmers of all abilities reach their true potential in the water.

So whether you need some help improving your effectiveness and speed with video analysis or are looking to join a fantastic training squad in your area, make sure you choose a Certified Swim Smooth Coach - only they are fully trained by us to transform your swimming.

Find your nearest here: www.swimsmooth.com/coaches

A big welcome to Swim Smooth!

Swim Smooth!
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A Very Special Swim Clinic In Mallorca With Paul Newsome

SS Head Coach and founder Paul Newsome is very excited to announce a special one-off swim clinic in Mallorca in May:

Best Centre, Mallorca, Spain
1 Day SS Clinic, Saturday 23rd May 2020


This clinic is a rare opportunity to have your stroke analysed and corrected by Paul in this amazing location. The clinic features:

- Super-clear filming of your stroke above and below the water in high definition.

- Full analysis of your stroke by Paul, showing you clearly where you are being held back at the moment and exactly how to make the corrections you need. This is recorded for you to take with you and refer to after the clinic.

- Full stroke correction session in the pool tuning up your stroke using the right drills to address your individual needs. Huge step changes are common during this session - it is where the magic really happens!

- A third pool session to identify your CSS pace and set your training speeds to optimally develop your swim fitness going forwards after the clinic. Plus we teach you how to master your pacing skills - poor pacing is something that is holding back many swimmers in the water.

Space is very limited so grab your place now - this clinic is sure to fill very quickly:



Paul filming at the beautiful Best Centre pool - Sunny Mallorca

Can't make it? Book a session with one of our Certified Coaches instead. Hand picked and heavily trained by Paul Newsome and Adam Young to give your swimming a major upgrade! :


And If Your Are Coming To Mallorca, Join Us At The BEST FEST!


Come and join the Swim Smooth team in Mallorca for the "BEST Fest Open Water Swim Festival" from May 23-30th!


The BEST Fest is an amazing set of open water swimming events in the stunning waters of this beautiful mediterranean island. With a different event on every day you can enter as many or as few as you like. Ranging from the 4x 500m team relay through to the mighty 10km Colonia Classic, the BEST Fest has something for you, whatever your level of swimming:


See the full video here: vimeo.com/175058116


All events take place in the beautiful waters around the town of Colonia Sant Jordi. The town is famous for the amazing beaches that lie either side of the town and the island of Cabrera, Spain’s first protected nature marine park, that lies a few kilometres away.

The Swim Smooth team will be in full attendance with many of our coaches (including head coach Paul Newsome) towing the line in the various events.

Think of it like The Tour de France of open water swimming, accumulating points from each race to a series final in your age group. Meet new swimming friends from literally all over the world and enjoy the company of these like-minded swimmers in an area of extreme natural beauty... and no stingers or sharks either!

Where is it: Colonia Sant Jordi is on the southern tip of Mallorca, approximately 50 minutes drive from Palma. Hotel accommodations should be booked via Vanessa at vanessa@bestcentresports.com (please quote "Swim Smooth" for the best deals) - we prefer to stay in the THB Sur - great for the budget conscious and right on the Med! An other good option is the Blue Waters, which is also a short walk from the town's 50m pool.

For full details and to enter, visit: bestopenwater.com

See you there!







Swim Smooth!
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Feedback From Heart Rate On Your Swim Training

SELLING OUT FAST: Our sale of ex-demo HUUB wetsuits continues in our swim shop.
Only a few sizes and models left: shop.swimsmooth.com/collections/huub-demo-wetsuits

Feedback From Heart Rate On Your Swim Training

Many of the wearables on the market such as the new Garmin Swim 2 and Apple Watch can now measure your heart rate when you swim without the need for a chest strap. But how should you use this data to best effect?

As you probably know, at Swim Smooth we have pioneered controlling the intensity of your swimming during key training sets using Finis Tempo Trainer Pros. By knowing your CSS pace you can program a precise time per lap into the Tempo Trainer and so very accurately control how hard you are working from your first lap to last.

Heart rate on the other hand gives an insight into your physiological resonse to training. It gives a delayed reaction to intensity and is influenced by many other factors such as fatigue, hydration levels and water temperature. For that reason it's not a great way to control your intensity but it can offer a lot of insight in other ways.

Here's two heart rate traces from Sean who swims in the SS squads in Perth. Each is a complete CSS session including a warmup and some drills before the main set.

During the first session Sean led his lane. He averaged 1:27 /100m pace during the main set, hitting 176BPM towards the end. You can see a nice consistent build in heart rate through the main set indicating a strong aerobic load which is great training for distance swimming.



Sean then repeated the exact same session but this time drafted behind some slightly faster swimmers than himself:



This time he was faster, averaging 1:25 /100m in the main set but you can see his heart rate doesn't have the same consistent build and he achieves a lower 161 BPM maximum.

So having heart rate recorded during this swim allowed Sean to understand that although he swam faster drafting in the group during the second swim he actually had a poorer session from a training point of view with less aerobic load. Many swimmers would fall into the trap of thinking the opposite, that swimming faster means a better performance and therefore better training.

Here's another example of SS Head Coach Paul Newsome swimming a CSS session on Thursday night here in Perth:


Paul's an experienced swimmer and you can again see that "solid block" of building heart rate through the main set. Myffy (Swim Smooth's new community manager) swam the exact same session at the same time:



And you can see how inconsistent her heart rate was, dropping right down as she stopped during the main set several times. Myffy is new to swimming and setting off a little too quick caused her to need to stop for additional rest, harming the quality of her training. With the insight of the heart rate data she'll take this on board and improve on things next time around.

There are lots of influences on heart rate which make it a challenging metric to interpret at any given moment in time. For that reason it's tempting to disregard it completely, however looking at the trends in your heart rate over the course of a key training set can clearly show when you executed a good session and maintained a good aerobic load.

A key take away here for your own training (regardless of whether you monitor your heart rate) is to make sure that you design sessions with short recoveries and stick to them. It's easy to chat to a friend or slip in a little extra rest during a main set but as we can see above this harms the quality of the session. This is especially important for CSS and Red Mist sessions where it's all about aerobic load.


Swim Smooth!
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HUUB Ex-Demo - SALE NOW ON!

Time to grab yourself a used HUUB wetsuit for a fraction of the full retail price!

We have just released a set of 2019 ex-demo HUUB wetsuits for sale. Each suit is in A1 condition and is priced to sell - make sure you get yours quickly before they go :


Ex Demo suits released for sale:

Snap up a HUUB bargain today!
HUUB Aegis III Womens 3.3 Sizes S/M/ML - £195 (normal retail price £299)
HUUB Aegis II Womens 3.5 Size: L - £155 (normal retail price £299)
HUUB Atana Womens 3.3 Sizes: M/ML/L - £190 (normal retail price £399)
HUUB Axena Womens 3.5 Sizes: XXS/XS/SS/ML - £190 (normal retail price £499)

HUUB Archimedes II Mens 3.5 Sizes: SMT/M - £230 (normal retail price £549)
HUUB Archimedes II Mens 4.4 Size: S - £230 (normal retail price £549)
HUUB Aerious II Mens 3.5 Sizes: S/SMT - £199 (normal retail price £449)
HUUB Aerious II Mens 4.4 Size: M - £199 (normal retail price £449)
HUUB Aegis III Mens 3.5 Sizes: SMTS/M/MT/L/XL - £175 (normal retail price £299)

Want some help sizing your wetsuit? Send us an email to sales@swimsmooth.com and let us know your height and weight. We'll be happy to help!

Not sure whether a 3:3 or 4:4 buoyancy profile is right for you? Check out Paul's explainer video on Youtube:




Swim Smooth!
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