Monday, November 26, 2007

Swim Smooth Sessions 17 to 26 (Holiday Period)

Dear All

We very much hope you are enjoying the Swim Smooth Blog and our regular free postings of our squad swim sessions.

Myself and Michelle will be heading off tommorow from Perth over to Toronto & then Montreal to get married on the 8th December. We then head over to the UK for Christmas and New Year before being back in Perth for the 3rd January. As such the Blog postings will be a little quiet for the next 5 weeks whilst we are away on our exciting holiday and as such, rather than leave you "high and dry" without any Swim Sessions, we have prepared this little downloadable schedule for you with some session ideas for you to print off!

As our squad is now only doing 2 pool sessions per week (plus 1 Open Water session and then a solo Friday technique swim which follows the session outline as per ), we will provide the following sessions for your Tuesday and Thursday swims until the 2nd week of January and suggest you supplement with the session link above on a Friday or Saturday. Here goes (see the schedule for full details):

Remember, if you need any help with the session content, the Swim Smooth DVD Boxset is an excellent resource for your drill development!

Tues 27th - Session # 6
Thurs 29th - Session # 7
Tues 4th - Session # 9
Thurs 6th - Session # 18
Tues 11th - Session # 8
Thurs 13th - Session # 20
Tues 18th - Session # 2
Thurs 20th - Session # 13
---- 2 week Christmas Break (keep swimming up, but your choice of session!) ----
Tues 1st - Session # 5
Thurs 3rd - Session # 10 (this is on the 3rd page with session # 9)

Please note we will only have sporadic email contact between the 28th November and the 3rd December.

Online Store Closure Period:

The Swim Smooth International Dispatch office will be closed from Tuesday 4th December until Monday 17th December, so if you plan to buy the Swim Smooth DVD, some PT Paddles and / or a Wetronome for one of your friends or family, please get your orders in within the next week to ensure pre-Christmas delivery. The office will be again open from Monday 17th December to Friday 21st December where last-minute shipments will be made (though not guaranteed for Christmas). The office will then be closed again from Saturday 22nd December until Thursday 3rd January 2008 when we will commence normal working hours. Thanks for your patience and understanding at this busy and exciting time!

Here's wishing you a great Christmas!



Friday, November 23, 2007

Session # 16

A very relaxed session this morning after yesterday's T60 Challenge!
Enjoy and have a great weekend!

Thursday, November 22, 2007

Session # 15

Test yourself with the T60 swim challenge, our top swimmer this morning covered just over 4300m in the 60 mins time-frame..see what you can do!

Tuesday, November 20, 2007

Session # 14

A tough session today focused on developing top-end speed over a set of 6 x broken 200m swims - enjoy!

Friday, November 16, 2007

Session # 13

We're having a steady couple of sessions in the latter half of this week...unless your name is Bec of course - well done on a great set!

Thursday, November 15, 2007

Session # 12

A super-steady and simple set today totalling between 2.4km and 3.0km - enjoy!

Tuesday, November 13, 2007

Session # 11

By far and away my personal favourite swim session - the 40 x 50m "Spike Set" - enjoy!

Friday, November 09, 2007

Session # 10

An opportunity today to work on some individual stroke correction (as per the given examples). Choose an aspect of your stroke that needs work and really work to address this in the middle 5 x 100m set. Then do a set of 20 x 50m with a few short fast efforts (as per the board) where you try to maintain form. Have a good weekend!

Thursday, November 08, 2007

Session # 9

Just a leisurely aerobic swim today focusing on good form, body roll and a smooth hand entry (plus a bit of hypoxic breathing work!). Enjoy!

Tuesday, November 06, 2007

Session # 8

This is a tough threshold session - so make sure you don't start off too fast and blow it!

Monday, November 05, 2007

Follow the Swim Smooth Wiki!

If you have any questions regarding the Swim Smooth 8-week Training Program or wish to know more about how others are progressing in their goal of finishing the program, please visit the new Swim Smooth Wiki page at:
We'd like to thank Phil Wilson (UK) for all his help setting this Wiki up purely to help others get the most from the program - cheers Phil!

Friday, November 02, 2007

Session # 7

An easy session this morning, working on body rotation and catch in preparation for a full weekend of racing!

Thursday, November 01, 2007

Swimming Bands Only

Here's a clip of a Team Swim Smooth swimmer displaying an excellent catch and hold on the water even when using a band around the ankles. Notice no dead-spots in his stroke (i.e. no over-gliding), exceptional core control, and toes pointed in plantar flexion. Most swimmers feel like they sink when they try this exercise - not this swimmer, he's just cruising at 1'23" for this 100m. If you try this at home, start off with short intervals of between 25m and 50m, make sure you feel stretch through your stomach to lengthen and keep the hips up, and try stroking at a slightly higher rate than normal to eliminate dead-spots in your stroke.

Session # 6

A steady aerobic swim with a total distance of between 2.5km and 4.0km - enjoy!

Tuesday, October 30, 2007

Session # 5

Sorry folks - forgot to get a snapshot of this morning's swim and it was a good one!
Try this:
Choose your 100m cycle time which should be ~ 20 seconds more than your Critical Swim Speed (see session here to work this out if you haven't already done so). For example if your CSS is 1:30 for 100m, your cycle time per 100m should be 1:50.
Now do this:
Complete as many 100s in 60 minutes as your cycle time permits and mix-things-up a bit with the following format:
0 to 10 mins = steady f/s warm-up (you are not trying to hit your CSS pace here, and as you'll be swimming steady, you'll only really be getting 5 to 10s rest between each 100m)
10 to 20 mins = fins doing 6/3/6 drill for 50m and 50m f/s focusing on excellent rotation and a smooth stroke
20 to 30 mins = pull buoy, again working on good roll with a solid 'purchase' on the water
30 to 45 mins = hold CSS pace (or even slightly quicker) and maintain excellent form
45 to 55 mins = fins (as before) but swapping 6/3/6 with Popov drill
55 to 60 mins = steady f/s cool down.
This set feels ridiculously easy when you start off and also quite "stop-start" - don't be fooled - once you start doing those CSS intervals, things become a lot tougher!

Session # 4


Session # 3


Session# 2


Saturday, October 20, 2007

Follow our Daily Swim Training Program - Free!

We are happy to announce that commencing on Monday 22nd October (inline with our Perth squad training program's New Summer Program), each day we'll be uploading a copy of the Swim Smooth swim session for your free viewing. We hope that you will benefit in following our squad's program and welcome your feedback and input. The sessions will typically take you about 60 to 70 minutes to complete and will be suitable for those completing 2200m to 4000m in a given session. Set times will be given as a guide - typically our fast lane will do cycles of 45 seconds per 50m, down to our "less-fast" lane of 65 seconds per 50m. This detail will be included on each whiteboard photo.

We suggest you download our Short Hand Reference Sheet to help you read the sessions easily and effectively. You should also have a go completing this session to gain times to work out your CSS (threshold) pace from the 10 Step Performance Checklist.

Wednesday, September 26, 2007

Swim Smooth making the Headlines!

Lap Dancing or just Swimming Smooth?

In June 2007, journalist Emma Green from the Australian Scoop Magazine contacted Paul Newsome from Swim Smooth regarding an article she was writing about adult swimmers and triathletes learning to improve the efficiency of their swimming. A keen swimmer herself, Emma was put through her paces with a full 1-2-1 Video Analysis session before compiling her (oftentimes) amusing recollection of what it feels like to get back into swimming after a post-school lay-off.

Check out the full article from the Summer 2007/8 issue of the Western Australian Essential Lifestyle Guide, Scoop Magazine (

Tuesday, September 18, 2007

Join our Online Training Support group free!

Started by one of our Swim Smooth DVD users at the start of September over on is a useful Online Training Support group for those using the Swim Smooth DVD Boxset to get the most out of their off-season this year.

Join the other users and coach Paul Newsome as they successfully work through the Swim Smooth 8-week Training Program together with full guidance and support.

Click here for the link.



Friday, August 10, 2007

Swim Smooth 10-step Performance Checklist!

How many times have you got in the pool and thought "I think I know what I should be doing, I just don't know if I'm doing the right thing at the right time?"

In an effort to provide you with a simple set of guidelines to help you improve your swimming efficiency (both in the pool and the open water) we have devised a simple 10-step Performance Checklist which you can view online to find the necessary detail / explanation and then print-off a condensed version suitable for lamenating and taking along to the pool to keep you focused on the task in hand! This free service is courtesy of Swim Smooth and to thankyou for your support over the last 2.5 years!

Friday, June 29, 2007

Exclusive PT Paddles now available from Swim Smooth!

PT Paddles - that's "PT" for Perfect Technique!

Swimming is not a natural form of locomotion, and as a result technique is as important as physical strength and fitness. Effective swimming involves the use of the whole body working with the water, not fighting against it. To do this we need to move away from the simplistic view that we use our hands as paddles, pulling our bodies through the water.

PT Paddles have been designed to help you find and develop your Perfect Technique and improve your swimming. We are proud to be able to offer these paddles in an exclusive & vibrant "Swim Smooth Blue".

Thursday, May 24, 2007

New Triathlon program Announced in Perth!

Whilst we are now very much heading into the winter months here in Perth, don't let that deter you from still getting out and doing some quality base work for next season. Now is the ideal time to be working on such things as refining your technique, boosting core strength and developing a much more economical 'engine'. With generally lower participation rates at this time of the year, it is an ideal opportunity to make the most of it and get some quality individual feedback and instruction! Training starts Monday 7th May and you can join at anytime with our new user-friendly payment system - you don't even have to be a triathlete to join! For more information visit the Kirby Swim website at

Have a great day!


Friday, March 09, 2007

FINA World Champs 17th March to 1st April

The FINA World Swimming Championships in Melbourne, Australia will take place from March 17 to April 1 and they will be screening every single event online which is great because there is limited TV coverage this year.

Check out for more info!


Monday, February 19, 2007

Three great new reviews from industry leading sites!

Just added to our Critical Reviews page are 3 great new reviews of the Swim Smooth DVD Boxset by Transition Times dot com, TriFuel dot com, and Swimming World Magazine publisher Brent Rutemiller.

Thanks to Shea Wilkinson at USA Sports Training, one of our US Distributors, for forwarding these reviews over to us!

Tuesday, February 06, 2007

UK Swimathon 22 to 25 March 2007

Get your bathers, trunks, goggles and swimming caps ready - next month sees the annual UK Swimathon event being held around the country on the 22 to 25th March. This is a great fun event to practice your smooth strokes, so sign-up today!

Tuesday, January 23, 2007

We're heading back Down Under!

Well, our time in Canada is finally up...we're heading back to Perth Australia tommorow and will be back to set up a new Triathlon Squad with Bill Kirby at his Kirby Swim School based down at the Christchurch Grammar School in Claremont, WA. This is set to start in early February. Anyone keen on registering for this new squad can do so now by clicking here.
We won't be able to respond to emails until after the weekend for your reference.
Keep safe and Swim Smooth!
[Photo: Paul with his new Australian Permanent Visa - wahey!]

Thursday, January 18, 2007

New independent Swim Smooth DVD review just added from the USA!

We are very happy to announce the latest independent critical review of the Swim Smooth DVD Boxset provided by Transition Times:

I've seen other DVD training tools in the past, many of which I found difficult to translate from the screen to a useful resource. Swim Smooth is different. This set effectiviely bridges the gap between theory and practical application, giving the viewer strong visuals on the proper technique, and how using these techniques will make you a faster and more efficient swimmer. Pick up your copy before everyone else in your age group does ! Read the full review here>>

This week's swim session will be up soon. Sorry for the delay - I was held back for 24 hrs in Dallas airport on Monday after returning from the excellent USAT Congress at the weekend - well worth it though!

  • (Photo) Paul with legendary Ironman athlete, Julie Moss, at the 2007 USAT Congress
Swim Smooth!

Thursday, January 11, 2007

New Training Advice Just Added - Swimmer's Shoulder

For those of you whom may have experienced sore shoulders as a result of a suspected shoulder injury when swimming freestyle, you may like to view our new article with 3 simple tips on how to clean-up your stroke such that you can help alleviate symptoms and prevent future problems. Give it a try!
For anyone in the Burlington / Toronto area of Canada next weekend (Sunday 21st January) keen to learn more about improving their swim stroke efficiency, why not register for our Swim Smooth Clinic today!

Tuesday, January 09, 2007

Time to test how fit you really are!

Well hopefully you all got chance to try last week's steady swim session and managed to back it up with a couple others of your own or with a squad.

The purpose of this week's session is to ascertain a base level of where you're at right now with your training. Using a simple way of analysing your current level of aerobic capacity (the Critical Swim Speed Calculator) we will ascertain what your training pace for various efforts over the next few weeks should be. Get set, here we go!

New Swim Smooth Clinic added in Burlington, Ontario Sunday 21st January!

We shall be running a 3hr mini-Swim Smooth Clinic in Burlington, Ontario on Sunday 21st January from 3pm to 6pm. Cost of the course will be $125.00 for NRGPT athletes and $150.00 for unattached athletes*. All participants will receive a Swim Smooth Silicon swim cap, full video analysis and review, a 60-minute theory session and 60-minute pool technique session to address their inefficiencies and be guided on how to improve their swimming over the winter months. DVD footage of the clinic will be available through Nigel Gray at NRGPT after the Clinic. All interested parties should register asap.

*please note, NRGPT athletes will be given priority when registering.

Thanks and have a great week!


Wednesday, January 03, 2007

Happy New Year!

Well its been quite a busy Christmas and New Year period, but I'm pleased to say that we're now back on track and ready to kick 2007 off with a bang!

Starting today will be our free online swim training program. This program is designed for swimmers capable of swimming 1000m in between 12 and 25 minutes and whom would typically cover ~2,000 to 3,500m in a given session. We will post a once weekly training session, which should be supplemented with your normal training program of between 2 and 5 swims per week (depending upon your ability and aspirations etc). Jump to this link to get started today:

What better way to also kick off your 2007 season than by registering for one of our Swim Smooth Clinics or one2one sessions in your region?!

Best wishes for a great New Year from Swim Smooth!