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Caroline
Started the Marathon Plan
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DuoSwim Guides
A better understanding of swimming.
Practical guidance for swimmers, coaches and clubs — from planning your next session to understanding swim data and technique footage.
Swim Training
41 guides
Swim Training
Freestyle Technique Guide: Swim Faster With Less Effort
Improve body position, catch timing, and breathing control so your freestyle stays smooth and fast.
Swim Training
Swim Training Plan Guide: Beginner to Advanced
Choose the right plan, structure your week, and keep progressing toward your next swim goal.
Swim Training
Triathlon & Open Water Swim Guide
Build confidence for starts, sighting, drafting, and pacing so race-day swims feel controlled.
Swim Training
Swim Pacing & Race Strategy Guide
Learn pacing from 100m to 1500m and use race strategy that improves splits and finishing speed.
Swim Training
Swim Strength & Recovery Guide
Use dryland, mobility, and recovery workouts that improve durability and support faster swimming.
Swim Training
Beginner Swimming Guide: Build Confidence and Endurance
Follow a beginner-friendly roadmap for breathing, technique, and weekly structure in the pool.
Swim Training
Stroke-Specific Swim Training Guide
Use targeted freestyle, backstroke, breaststroke, and butterfly workouts to improve speed and efficiency.
Swim Training
Open Water Swim Race Guide
Master open-water pacing, sighting, and drafting for triathlon and marathon swim race execution.
Swim Training
Swim Nutrition Guide: Fueling and Recovery
Plan pre-swim fueling, hydration, and post-swim recovery so you train better and recover faster.
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
Best dryland exercises for swimmers to build strength
A practical dryland routine to improve body position, pull strength, and stroke durability.
8 min read
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
What to eat before an early morning swim
Fast, practical fuel options based on workout duration and intensity.
4 min read
Swim Training
Shoulder health for swimmers: warm-up sequence that works
A short pre-pool mobility flow designed for consistent swimmers and triathletes.
6 min read
Swim Training
How to negative split your 400m and 800m
Pacing models and set examples to finish stronger while staying controlled.
7 min read
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
How to swim butterfly without burning out early
Build sustainable butterfly rhythm with breathing control, kick timing, and smart set design.
7 min read
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
Threshold swim sets for time-poor athletes
High-impact threshold workouts that fit into short windows while building race-relevant endurance.
5 min read
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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
Swim Training
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