🏊
Caroline
Started the Marathon Plan
Recently
DuoSwim Team
Performance Coaching Team
Performance swim coaches focused on technique, pacing, and consistent weekly progression.
Freestyle
Freestyle catch drills that actually improve your pull
Use high-transfer catch drills to hold water better and improve pace without extra fatigue.
6 min read
Gear & Watch Sync
How smartwatch swim workouts improve consistency
Why guided swim workouts on Apple Watch and Garmin help swimmers train consistently and pace better.
5 min read
Training Plans
Best 45-minute pool workout structure for busy swimmers
Use a simple warm-up, quality block, and finish set to get better results from short swim workouts.
6 min read
Pacing & Race Prep
Stroke rate vs distance per stroke: what to prioritize
Learn when to increase tempo, when to lengthen stroke, and how to balance both for race pace.
7 min read
Recovery & Strength
Swim recovery day protocol: what to do between hard workouts
A practical recovery framework for swimmers balancing intensity, shoulder health, and weekly volume.
6 min read
Beginner Swimming
Beginner plan to swim your first 1500m continuously
A step-by-step progression to build aerobic confidence and complete your first 1500m swim.
8 min read
Technique
Drills vs main set: the right balance for faster swimming
Find the optimal split between technique drills and race-relevant main work for your level.
6 min read
Nutrition & Health
Nutrition and hydration for double-workout swim days
Simple fueling windows and hydration targets to sustain performance across two swims in one day.
5 min read
Gear & Watch Sync
Garmin and Apple Watch swim sync setup: complete checklist
Avoid failed uploads and missing workouts with a clean setup process for watch-based swim tracking.
7 min read
How To Swim Faster
Sprint set design for better 100m freestyle speed
How to structure sprint workouts that build top-end speed without trashing stroke mechanics.
7 min read
Pacing & Race Prep
The fastest 100m freestyle times and what swimmers can learn from them
Break down split strategy, stroke rate, and speed control from elite 100m freestyle performances.
7 min read
Pacing & Race Prep
5 pacing mistakes that stop swimmers hitting PBs
Most plateaus are pacing problems. Learn the common errors and simple fixes you can apply this week.
6 min read
Recovery & Strength
Best dryland exercises for swimmers to build strength
A practical dryland routine to improve body position, pull strength, and stroke durability.
8 min read
Training Plans
How to stay consistent swimming 2 to 4 times per week
Use simple weekly anchors and fallback workout rules to stay consistent when life is busy.
5 min read
Triathlon & Open Water
Open-water sighting: how to stay straight without losing speed
A step-by-step approach to sighting in chop, crowded starts, and race fatigue.
6 min read
Triathlon & Open Water
Triathlon swim race week: what to do (and not do)
Nail your final week with sharpeners, rest strategy, and confidence cues for race morning.
7 min read
Technique
How to fix freestyle breathing when you always feel rushed
Timing drills that reduce panic and help you breathe without breaking rhythm.
5 min read
Recovery & Strength
What to eat before an early morning swim
Fast, practical fuel options based on workout duration and intensity.
4 min read
Training Plans
How masters swimmers can structure a 12-week progression block
Build your season with clear mesocycles, benchmark sets, and recovery checkpoints.
8 min read
Recovery & Strength
Shoulder health for swimmers: warm-up sequence that works
A short pre-pool mobility flow designed for consistent swimmers and triathletes.
6 min read
Pacing & Race Prep
How to negative split your 400m and 800m
Pacing models and set examples to finish stronger while staying controlled.
7 min read
Pacing & Race Prep
From race anxiety to race focus: pre-swim mindset routine
A short pre-race mental routine to settle nerves and lock into your plan.
5 min read
Pacing & Race Prep
Your 7-day taper-week swim plan before race day
A practical taper template to keep feel for the water while arriving fresh for race execution.
6 min read
Backstroke
Backstroke starts and turns: common errors and fast fixes
Clean up your breakout timing and turn mechanics to hold speed through every wall.
6 min read
Breaststroke
Breaststroke timing drills for better glide and speed
Improve pull-kick timing and reduce dead spots with drill progressions that transfer to race pace.
6 min read
Butterfly
How to swim butterfly without burning out early
Build sustainable butterfly rhythm with breathing control, kick timing, and smart set design.
7 min read
Pacing & Race Prep
1500m pacing strategy: how to hold speed across the full distance
Use split targets and effort anchors to prevent fade and finish strong over 1500m.
8 min read
Triathlon & Open Water
Triathlon open-water anxiety plan: from panic to control
A stepwise confidence protocol for race starts, contact, and breathing control in open water.
7 min read
Triathlon & Open Water
Ironman swim cutoff strategy for steady race-day execution
A realistic pacing and effort framework to stay calm and ahead of the cutoff from start to exit.
8 min read
Technique
Swim technique video review checklist for faster feedback
Use this checklist to analyze body line, breathing, and catch mechanics from simple phone footage.
6 min read
Open Water Swimming
Open-water drafting basics for faster, easier race swims
Learn where to draft, how close to sit, and when to move to save energy without losing rhythm.
6 min read
Training Plans
Threshold swim sets for time-poor athletes
High-impact threshold workouts that fit into short windows while building race-relevant endurance.
5 min read
Gear & Watch Sync
Pull buoy and paddles: when to use them (and when not to)
Avoid common equipment mistakes and use pull tools at the right times for real performance gains.
6 min read
Freestyle
Kick set programming for more speed and better body position
Build smarter kick sets that improve propulsion and support stronger freestyle mechanics.
6 min read
Training Plans
Swim benchmark set tracking: how to measure progress properly
Choose benchmark sets you can repeat monthly and interpret changes without overreacting.
7 min read
Recovery & Strength
The best warm-up sequence for race-pace swim days
Prime your nervous system and stroke timing with a short sequence that improves set quality.
5 min read
Open Water Swimming
How to pace open water without relying on watch GPS
Use effort anchors, stroke counts, and sighting rhythm to control pace when data is unreliable.
6 min read
Training Plans
Swim plateau reset: a 4-week block to start improving again
Break stagnation with a focused mesocycle that balances technique, threshold, and speed under control.
8 min read