🏊🌊 Let's do some resistance training this weekend. Grab a pair of shorts with at least one pocket and swim a set of 10 x 50 where you have 10meters/yards all out swim for every 25. The rest is easy.

🏊🌊 Get your head with your upper body below your knees before you start flipping your legs over. Don't rush the turn and make it nice and small. Find more swim advice at https://www.360swim.com/blog

The "Windmilling Trap": when you spin your arms as fast as possible but go absolutely nowhere in the water.

Swimming speed is just a math equation: Speed = Stroke Rate x Distance Per Stroke. If you turn up the tempo but lose your grip on the water, you're just burning energy. Stop guessing your pace and start swimming to a beat.

Listen to our deep dive on using metronomes to eliminate dead spots and hack your muscle memory here: https://www.youtube.com/watch?v=yYYqAE8kOV8

You can ban a "super suit," but you can't ban the grind.

In 2010, swimming banned the polyurethane suits that artificially boosted speed. Everyone thought the record-breaking era was over. But Phelps kept winning. Why? Because while others rested on Sundays, he trained 365 days a year. Consistency is the ultimate, un-bannable performance enhancer. Stop looking for hacks. Optimize your streamline, stretch your joints, and put in the reps.

Listen to the deep dive on the genetics vs. gear debate here: https://www.youtube.com/watch?v=3AmDI_1qCI8

🏊🌊 Swimming down hill is a cliche, but seriously try it. Push your chest deeper into the water & see what happens. Play with it! Find more swim advice at https://www.360swim.com/blog

🏊🌊 Practice swimming more with your forearm by swimming with only a few fingers. Try 2 or 3 fingers, the rest closed. Find more swim advice at https://www.360swim.com/blog

The pool kickboard is the ultimate comfort trap. We hand them to beginners so they don't panic, but mechanically, they destroy horizontal alignment and force you to "swim uphill." Don't sacrifice your body's geometry for the illusion of safety.

Listen to the full deep dive on the biomechanics of sinking: https://www.youtube.com/watch?v=5CzPrFnuVvo

🏊🌊 To be faster, you need to train at high speeds. Put some fast, but short sprints into your workouts with a lot of rest. Find more swim advice at https://www.360swim.com/blog

🏊🌊 Swim 4x50 freestyle & focus on finishing your stroke all the way to a straight arm. You'll feel a good burn in your triceps. Find more swim advice at https://www.360swim.com/blog

The 2009 "Super Suit" ban proved that aerodynamics (or hydrodynamics) beats raw muscle every time.

We just released a deep dive on the physics of drag.
Listen here: https://www.youtube.com/watch?v=mUlxbcYSFYg

🏊🌊 Start in dead man's float. Start extending your arms forward along the water line, keep your head down and see if your legs rise. Find more swim advice at https://www.360swim.com/blog

Control in swimming (and life) is often counter-intuitive.
We think control means "gripping harder."
But in the water, control comes from surrender.

If you fight the water, you sink. If you trust it, you float.

Here is a 20-minute deep dive on the psychology of panic and the physics of buoyancy. We break down exactly why lifting your head to "survive" is the very thing that drags you down.
🎧 High-signal audio for your next commute:
https://www.youtube.com/watch?v=uNtiwItPMfU