Reduce Drag: 
Drag is like a handbrake in the water, slowing you down with every stroke. In the ocean, this resistance can be amplified by choppy water or waves. To reduce drag, you need to stay as streamlined as possible.

How to reduce drag:

• Body position: Keep your body flat and straight, just like in the pool. Engage your core to prevent your hips and legs from sinking.
• Look down, not ahead: Avoid lifting your head too high when sighting. Instead, lift just enough to glimpse your landmark, then quickly turn to breath and return to your streamlined position.
• Stay relaxed: Tension creates unnecessary drag and weight. Stay loose and relaxed, especially in your shoulders and neck, you want a relaxed neutral spine.

Why is this important in the ocean:
In open water, reducing drag helps you conserve energy for distance, waves and navigating currents. The less water you “fight,” the smoother your swim will be.

Increase Propulsion: 
​In the ocean, propulsion isn’t just about speed, it’s also about control. Waves and currents can throw you off balance, so a strong, efficient stroke helps you stay on course while making steady progress.

How to increase propulsion in the ocean:

• Catch the water: Your arms are your engine. Use your hands like paddles to hold the water. Start with a high elbow catch and then pull and push all the way past your hips. 
• Kick with purpose: Ocean swimmers often rely less on kicking to conserve energy. However, a steady flutter kick helps stabilise your body in waves and adds just enough propulsion to keep you moving.
• Timing is everything: Use the waves to your advantage. Time your strokes with the swell and find a rhythm, letting the ocean give you a gentle push forward.

Why it works in the ocean:
A powerful stroke and strong core helps control your movements and cut through waves and currents efficiently. The more control you have, the less the ocean can slow you down.

When teaching kids and adults to swim, one of the most common misconceptions I see is the belief that faster arm movement equals faster swimming. It’s a natural thought – after all, in running, the faster your legs move, the faster you go. But swimming doesn’t work the same way.

Think about running on solid ground. With every step, your feet push off, propelling you forward. Now imagine trying to run on ice. Without traction, your feet would slide, and no matter how fast you moved your legs, you wouldn’t get anywhere quickly. Swimming works in a similar way.

A: Windmill arms  |  B: 3/4 catch  |  C: Catch up

In short, start with wrist over elbow, refine your shoulder positioning, and take it slow. Mastering these elements first will make adding speed later feel natural and much more sustainable for long-term improvement.

A Quick Recap:

1. Lead with Wrist Before Elbow – Let your wrist guide your arm during recovery, setting up a fingertip entry that’s gentle and efficient.
2. Keep Shoulders Relaxed with a High Elbow – Protects your shoulders and aligns your body for maximum propulsion.
3. Practice Slowly – Focus on technique over speed to reinforce good habits and prevent old ones from creeping back in.

Avoiding exercise boredom
​Imagine eating your favorite meal every day. At first, it's great but after a while, it becomes less exciting. The same goes for exercise. If you keep doing the same thing, it can become a chore. That's why I've decided to mix things up by including gym sessions in my weekly routine. Recently, I've added quick and intense workouts before my morning swims lessons and it's been a game-changer. Not only do I enjoy it more but I also see improvements in my strength and fitness.

Results and reward
Seeing changes in yourself can be a strong motivator. Feeling healthier, getting fitter or even fitting into old clothes you haven't worn in years can inspire you to keep going. For me, it's the reason I wake up at 4:30 in the morning.
Now, if you're wondering how to improve your swim fitness, it's simple: just keep moving. Whether it's walking briskly for better heart health, doing weight training for muscle growth or practicing yoga for flexibility, all these activities help.
I've personally found that a quick 45 minute workout works well for me. But remember, the key is to find what fits your lifestyle and preferences.

​Adaptability of your body
Ever wonder how your body gets better at something when you do it consistently? It's pretty cool. But here's the thing... our body gets good at what you do regularly.
If you swim at the same pace all the time, your body gets used to it. That's why some people say, "I've only got one pace." They trained their bodies that way. Another way of looking at it, if you were training for a running race, you wouldn't just walk as your training plan!

​Changing your swim pace
But don't worry, it's never too late to change your swimming pace. You can introduce variety into your training.
To see real improvements, mix in different paces while swimming. Try interval training, which means swimming fast for a short time and then resting. Plan your training sessions and think about long-term goals.

Our primal survival instinct dominates our reactions, compelling us to fight when faced with danger. While this is helpful against bears, it's not ideal in water. Instinct treats putting your face underwater as a threat. This is true for advanced and elite swimmers too when exhaustion sets in.

​Overcoming this instinct isn't possible but we can manage it with confidence. Yet, real confidence isn't fuelled by forceful coaches or pushy parents.