As many of you might resonate, the initial return to the water after a lay-off can be a formidable challenge. The water feels unfamiliar, the strokes less fluid, and doubts about lost fitness loom large. But fear not, my friends, for the key to breaking through this initial resistance lies in the simplicity of six consecutive sessions within a two-week span.

As you know, the freestyle catch is one of the most elusive aspects of the freestyle stroke and something many people struggle with. This video will help with that a lot and ironically it's something we've never publicly published before.

This week we’re going to be showing you how to dust off your Tempo Trainer PRO and fix it if necessary to help make some big gains with your swimming.

One question I get asked all the time (especially as a podcast guest), is:

“What is the single best piece of advice anyone has ever given you?”

At long last we have the eagerly anticipated video analysis review of our eight (8) Sw-Improvers for your viewing pleasure this week.

My whiteboard is my canvas, a vast expanse of blank space where my thoughts, ideas, and creativity flow freely. It's a pristine surface that beckons me to unleash my coaching imagination, to sketch out the many and numerous sessions that swirl within my mind. With each stroke of the marker, I bring my visions to life, whether it's crafting a new CSS main set, brainstorming a better way of moving between the parts of a Red Mist Endurance session, or simply creating a new drill sequence to refine someone's efficiency. Its erasable nature grants me the freedom to experiment without fear of permanence, encouraging me to refine, expand, and evolve my sessions until they take their final form. My whiteboard is where my thoughts materialize, where the chaos of my mind transforms into an organized, tangible swimming session.

In today's video we'll share with you 4 top tips from 4 Hawaii Ironman World Champions - including Lucy Charles-Barclay the 2023 World Champion - have become better, more versatile swimmers in the open water with the actionable advice given to them when working directly with Swim Smooth Head Coach, Paul Newsome at various points in their careers.

Imagine finding a treasure chest brimming with secrets to refine your swimming technique and endurance. Well, we’ve got something better than that - a chat with the Technique Genius, Paul Newsome, the founder of Swim Smooth and the pioneer of that transformational swimming program. We journey from his successful English Channel swim to understanding the mantra that keeps swimmers focused in the water, "bubble, bubble breathe.

Sometimes in life things happen that are so utterly terrible that you never think you’ll make it through another day. But then you do. And then you do again. And slowly but surely you start to put the past behind you and focus on a much better future, one so much better than ever before for so many reasons, not least the belief that no matter how tough you find a particular race or event the reality is always choice: you choose to do this, no one is forcing a gun to your head. When you accept and embrace this in the deepest darks of mental and physical fatigue, you begin to realise that in fact all the bad stuff has prepared you above and beyond for all the good stuff that is coming your way.

John's story serves as an inspiration for all of us, regardless of our age. It reminds us that our passions are timeless and that with determination and dedication, we can continue to pursue them even in our golden years. So the next time you're tempted to let age define your capabilities, remember John Cocks and his smooth, serene strokes in the pool. After all, age is just a number, and your dreams and passions are forever.