Why Do I Need To Take Rest Days?

When training towards a goal, it is easy to adopt the mindset that the more training sessions you can get in the better. This is especially true for triathletes or cross-training athletes who are training nearly every day (and sometimes twice a day).

If you have recently managed to get back to training with a big burst of enthusiasm, you might have the attitude of "I missed this so much I'll train until I drop!". But don't underestimate the importance of scheduling and sticking to your rest days. You need them!

Training hard and regularly without having appropriate rest can have a detrimental effect on your performance and even make you ill.  Every training session results in a small degree of damage to your muscles, nerves and connective tissues. It also fatigues your energy systems and can leave you depleted. Rest days are important in helping to restore energy levels and repair and rejuvenate those parts of the body that get damaged during training sessions.

If you are a really driven individual you might think "Yeah but if I train in the morning on Thursday and evening on Friday that's over 24 hours rest!" - but the mistake here is to underestimate the importance of sleep for recovery. Try thinking of a rest day as a "double sleep" instead and you'll get a much truer picture of what you need. Taking this time out from your training will allow you to get back to the pool feeling energetic and ready to keep working towards your goal.

How many rest days do I need? We would normally suggest one clear day off per week but if you are especially tired don't be afraid to take a second day off. Striking the right balance between training and recovery is essential to improve your fitness - remember you are gaining, not losing, from the additional rest.

So driven you can't actually do nothing? If you just have to include something on your rest day then make it a stretching routine - especially for your hip flexors, thoracic area and shoulders - areas often neglected by swimmers. Improving flexibility in these areas will help to raise your body position in the water and improve your stroke technique.

You can access our full stretching routine on our Swim Smooth Guru (subscription required) which would be a perfect addition to your rest day:

www.swimsmooth.guru/streamvideo/cLi/qR/dryland-stretching-routine/

Swim Smooth!

I Wasn't Quite Fit Enough To Keep It Going

Have you ever said that to yourself after a training set? It started so well, you hit all your times, then in the second half you struggled and missed them by quite a stretch.

The easy conclusion to draw is just that - you weren't quite fit enough and next time will be better. That's it, end of story.

But the truth is otherwise - if you couldn't sustain a pace then you paced the set badly. And as a result you didn't get the same fitness gain from your set as you should have done and what's more, you re-enforced the habit of bad pacing.

If like most of us you've had an enforced break from swimming due to the Covid-19 crisis then you will have lost fitness and you'll find this even more of an issue than normal. 

You might find the temptation to try and hit your times from a few months back - don't do that. Train to the fitness level you have NOW - that's all the matters. Do that and your times will quickly come down again.

Pacing isn't a sexy concept (it's actually quite boring) but good pacing is a critical skill if you want to get the most from your time in the water and achieve your best performances.

Swim Smooth!

When An Hour Is Not Enough

If you take your training quite seriously then you may be thinking about how to improve your swimming in the future and achieve some better performances.

One common limiter to getting fitter is that many swimmers limit themselves to 60 minute training sessions. Swimming for an hour, twice, three or four times a week is great for most swimmers and you can make a lot of improvements doing that but there comes a time when you might be needing to swim a little longer once a week to find those next gains. That's a mental step but an important one.

If you are a triathlete then you'll be familiar with the concept of a long steady run or ride to give you that base training effect and exactly the same is true in swimming. At first keep the pace steady and begin stretching one session a week out to 90 mins with mostly steady paced aerobic swimming.

Nothing gets you fit like a longer swim!

The Swim Smooth Guru contains a great variety of sessions to do that (subscription required):

Technique Endurance sessions: swimsmooth.guru/sequence/HZ/technique-endurance-sessions/

Long Aerobic Interval sessions: swimsmooth.guru/sequence/Ia/long-aerobic-interval-sessions/

Once you reach 90 minute sessions and are comfortable doing so you can stay as you are or continue to push things a bit further. You have a couple of choices to do that, either increase the intensity so the session contains Red-Mist pace:

Red Mist sessions: swimsmooth.guru/sequence/HG/red-mist-endurance-sessions/

Or go slightly longer again, out to 2+ hours in length. Take some fluids to the pool or open water with you and some nutrition to feed off too:

Long Aerobic Interval sessions: swimsmooth.guru/sequence/Ia/long-aerobic-interval-sessions/

You can of course complete longer swims like this in open water too - either in a long continuous swim or by swimming something a little more structured varying your pace swimming laps around a shorter fixed loop.

Remember this isn't for everyone. Sessions like this are for committed swimmers looking for a good pathway forwards. They can be tough but the physiological benefit of longer sessions is huge and you'll quickly feel the benefit to your speed and economy in the water!

Swim Smooth!

Just Get To That 7th Swim And You'll Be Fine

It could be that where you live your local pool is re-opening after a Covid-19 shutdown. If you're lucky enough to be in that situation, or planning your return when you can get back in the water, then you may be wondering how long it will take to get back into the swing of things.

The answer might be shorter than you thought. The first sessions back will feel a bit of a struggle but that's OK, keep pushing on through. We predict that on your seventh session, although you won't be back to full fitness, you will be swimming pretty well and feeling pretty good.

So we have a simple challenge for you get to that seventh swim but swimming three times two weeks running, we call it: #2weeks6swims

The first few sessions are probably going to be tough as your body wakes back up to the idea of swimming again. Have the motivation to mechanically push through this period and keep coming back knowing that you will reap the rewards of your hard work in two weeks time. By your seventh session, you'll be getting your rhythm back and you will start to feel that old magic again!

To help make this a little easier and encourage you back into the water, we have written a special training plan for you (don't worry it starts gently!). Check out our 'Bounce Back After Covid-19' Training Plan on the Swim Smooth Guru (subscription required). We not only provide plans for your first 6 sessions but also the 28 sessions to carry on after that - so there is no excuse for you to not push through those first two weeks back swimming.

We'd love to support you and others through this so please take pictures and send through to us at customerservice@swimsmooth.com or share on instagram and facebook tagging @swimsmooth or Swim Smooth: The World's Most Passionate Swim Coaching and using the hashtag #2weeks6swims. We can't wait to hear about the progress that you have been made!

Stay safe and get to seventh,

Swim Smooth!

Meet the Swim Smooth Coaches of 2020 from Wales, East Midlands, Ireland, Dubai, Canada and New Zealand

We are so excited to finally be able to introduce the Swim Smooth Coaches of 2020!

In February, we welcomed six coaches to Perth, Australia for an intense two weeks of training and mentoring in our world renowned Swim Smooth coaching methodology. It was a fantastic 2 weeks and all coaches got involved in squad sessions, 1 to 1 video analysis sessions and classwork. Inspired by what they saw in Perth, the coaches continued to work hard when they returned home and have finished their Swim Smooth certification faster than any other cohort of coaches to date!

We know how great these coaches are but we wanted you to see for yourself too. So without further ado, let's meet the Swim Smooth Class of 2020!

Andrea Garrington - Swim Smooth Wales, UK

Brent Perkins - Swim Smooth East Midlands, UK

Tel No: +44 7595 992702

Email: brent@swimsmootheastmidlands.co.uk

Website: www.swimsmootheastmidlands.co.uk

Brent is a firm believer in the coach/athlete relationship, it's important to recognise this is a key performance factor in today’s modern sporting environment, and like any other relationship it is defined by the quality of understanding, respect, trust and predictability that exists between the coach and the athletes, this philosophy is fundamental. 

Brent has been a professional triathlon and swim coach for the past 12 years and is now a Certified Swim Smooth coach which has added an additional positive dimension to his skill set plus he benefits from being part of the world wide Swim Smooth network. He coaches and works with athletes working towards their training and racing goals.

In 2020 he has coached and worked with athletes to win Age Group World & European Championships in both Triathlon and Duathlon and Ironman World championships slots. As a Qualified Triathlon, Run and Swim coach, a British Triathlon Team Manager, a Certified Training Peaks Coach, plus of course one of 50 certified Swim Smooth Coaches in the World, he also won Triathlon England East Midlands coach of the year 2020.

It's his aim to help guide his athletes to achieve personal goals and enjoy the journey and have fun along the way too. As an athlete he has competed in races of all distances all over the world including multiple Ironman and 70.3’s. He has also held age group titles and has raced at both ITU World and ETU European level, as well as competing in several ultra running events.

In the spring and the autumn, Brent can be found in Mallorca, running triathlon and swim camps. All camps include full video swim analysis, individual 1:2:1 sessions and of course swimming in the best open water locations that Mallorca has to offer.

Maxine Strain - Swim Smooth Ireland

Website: www.swimsmooth.ie

Facebook: www.facebook.com/swimsmoothireland/

Instagram: www.instagram.com/swimsmoothireland/

Maxine is a Swim Smooth and ITU Triathlon coach, who has a particular focus on developing swimmers and triathletes for open water swimming.


She works with all levels of swimmers, and really enjoys seeing those new to the water develop into confident, open water competitors.  Growing up in South Africa, Maxine spent most of her spare time in the pool, both as a leisure activity and as a competitor in school and youth swim meets in her local area. Later in life, after emigrating to Ireland, Maxine discovered the joys of open water swimming and has been a passionate advocate ever since.


On leaving college a career as a busy business executive beckoned, but Maxine always felt her calling was more suited to flip flops than high heels. Eventually the opportunity arose, and Maxine decided to follow her dream and love of swimming by creating her own swim teaching and coaching business which she called AquaSchool.


Maxine offers world class swim video analysis, 1-to-1 swim coaching, adult squad swims, triathlon coaching and swim clinics for triathlon clubs and groups. In 2020 Maxine was chosen to train as a Swim Smooth Coach which entailed intensive training in Perth, Australia for two weeks. Maxine is now delighted to be part of the international Swim Smooth network of coaches.

Paolo Mangilinan - Swim Smooth Dubai

Website: www.swimsmoothdubai.com

Facebook: www.facebook.com/mytriswimdubai

Video Analysis Sessions: www.swimsmoothdubai.com/video-analysis

Paolo Mangilinan has a strong background in swimming on the international level and couple of years ago discovered his passion for triathlon. Now, with more than 8 years of coaching experience Paolo decided to take his swimming coaching career to the next level by bringing the Swim Smooth methodology back to Dubai. He has a very professional and friendly approach to every athlete. Paolo truly believes that the key to real improvement is to coach the athlete as an individual to help all the athletes to reach their full potential in swimming. 

Not only does Paolo achieve great success with his coaching, but also his triathlon performances. Paolo is a 10 times 70.3 Ironman finisher and a 2 time ironman world champion. The extensive personal experience Paolo has in triathlon, allows him to empathise, train and support his athletes in the most effective way. 

Penny Mullan - Swim Smooth British Columbia, Canada

Website: www.swimsmoothbc.com

Book Video Analysis: www.swimsmoothbc.com/bookings-checkout/1-2-1-video-analysis

Facebook: www.facebook.com/Swim-Smooth-British-Columbia-450481251642671/

Instagram: www.instagram.com/swimsmoothbc

Penny is a Certified Swim Coach with the Coaching Association of Canada. In addition to 15 years of Club coaching with the Comox Valley Aquatic Club Penny is also a Certified Swim Smooth Coach. Certification with Swim Smooth requires experience and knowledge as a swim coach, as well as a 12 month intensive coaching program with Swim Smooth including special intensive training at their home-base in Perth, Australia. Penny has the skills, experience and knowledge to dramatically improve your individual swimming whatever level you are currently at! Her extensive swim coach background combined with a Kinesiology degree and training in Counselling and Life Coaching has prepared Penny to bring her best coach self to Swim Smooth BC.

Sam Warriner - Swim Smooth Taupo, New Zealand

Email: ########

Facebook: www.facebook.com/swimsmoothtaupo

Instagram: @SwimSmoothTaupo

Sam Warriner, New Zealand's most successful female triathlete, former ITU World Number 1 and Ironman Champion.

We’re pleased to announce Sam Warriner amongst our new crop of 2020 Swim Smooth accredited coaches. Based in Taupō New Zealand, Sam launches Swim Smooth Taupō this week in the home of Ironman New Zealand and at the venue for the upcoming Ironman 70.3 World Championships.

Sam competed in the triathlon at the 2004 and 2008 Summer Olympics and took silver in the 2006 Commonwealth Games as well as being victorious in 7 ITU World Cup events, winning the ITU World Cup series overall in 2008.

In 2009 Sam won the Port of Tauranga Half Ironman in a course record time of 4:10:47, and after racing ITU triathlon went on to win 7 x Ironman 70.3 events around the world. In 2011 Sam won Ironman New Zealand just 14 weeks after recovering from heart surgery.

Samantha, retired from the pro field now runs a successful coaching business, Sweat7 Coaching based in Taupo New Zealand and is excited to launch Swim Smooth Taupō and bring the philosophies of Swim Smooth to the many swimmers who travel to Taupō for racing and training in the beautiful lakeside town.

Bilateral Breathing Is Dead Easy In A Wetsuit

Here's two seemingly disconnected things:

You tried bilateral breathing but found it too hard and gave up?

And your pool is shut but you have the opportunity to swim in open water in a wetsuit?

If that's you, we have an opportunity for you:

Swimming in a wetsuit dramatically reduces the load placed on your breathing. This happens because your body is lifted higher in the water by the buoyancy of the suit. That reduces the effort required from your arm stroke (because your drag has been reduced) and reduces the effort required from your kick (because your body is higher already)*. 

And of course lower oxygen demand makes bilateral breathing dramatically easier. So if you can overcome the tendency everyone has to hold their breath in open water (more on this below) then now is the perfect time to revisit bilateral breathing and start reaping those benefits!

Some tips:

- Start at an easy pace.

- Focus on a long smooth exhalation in the water between breaths. This is good breathe technique because it helps get rid of CO2 from your system and will help overcome open water anxiety too.

- Focus on keeping your big toes brushing together. If you normally breathe to one side only it's likely that you have a scissor kick opening up behind you like a parachute. Focusing on the tap-tap-tap of your big toes will keep your legs together and dramatically reduce drag.

* You should also find that you naturally swim at a higher stroke rate (cadence) in open water and this will mean the time between breaths is naturally shorter.

Try Five Or Even Seven?

If you already swimming bilaterally in the pool then take advantage of the lower aerobic load in a wetsuit by experimenting with breathing every five or even seven. Everyone's stroke technique and symmetry deteriorates when they are breathing so doing so less frequently means swimming faster and straighter.

Learn A New Skill During The Lockdown

If you've been following Swim Smooth for a while then you'll be used to us waxing lyrical about the benefits of bilateral breathing to your stroke technique. Nothing else gives the same gains when it comes to improving your symmetry in the water - reducing drag and helping you work on your propulsive technique.

So learn a new skill today. You never know, the habit might even stick when your pool eventually reopens. :)

Swim Smooth!

PS. This is a good read on the benefits: www.feelforthewater.com/2019/05/and-now-case-for-bilateral-breathing.html