Friday, December 19, 2014

The 12 K's of Christmas!

Dear Swimmers

Firstly, please let me take this opportunity to wish you all a great Christmas and very prosperous New Year! Your support over the last 12 months has been extremely appreciated and I really do hope you've enjoyed every moment of training with the Swim Smooth Perth Squad this year…OK, well, almost every moment - there's been a few blood, sweat and tears shed in some of the harder sessions for sure but I'm sure it's always worth it when you're sat down nursing your post-swim coffee / tea / protein shake afterwards!

Secondly, I wanted to highlight a bit of a plan for anyone seeking to keep their swimming ticking over throughout the holiday season. As mentioned back in August when we outlined the Rottnest Channel Swim program specifically, I am firmly of the belief that you all require (and deserve!) a little down time over the holidays even when training for these big events. 

As I write this, we're still 64 days away from Rottnest and many of you Solo swimmers have already qualified very admirably with your 10km qualifying races at City Beach and Champion Lakes, so it's OK to throttle back a touch just now to give your body a little chance to recover and your mind to refresh and realise why you're doing the event - none of us are racing for sheep stations and one of the most important things is that you get yourself to that start line fighting fit and raring to go with a sparkle in your eye…so be wary of over-cooking it over Christmas when your time would be better spent enjoying some R&R with your families - they'll certainly thank you for it! Don't stop completely of course, but know that the real assault begins again in the final run-in from Monday 5th January onwards!

And if you're not swimming across to Rottnest in 2015, well the coach says you deserve an extra couple of lie-ins this holiday - that's not me going soft, just an appreciation and respect for how you all get up several times each week at the crack of dawn (and often before!) all year long and inspire me with your attendance and commitment!

Here's the (suggested) plan:

  • Saturday 20th December - up to 10km open water swim at the Claremont Jetty, start at 5.30am
  • Sunday 21st December - up to 10km open water swim at the Claremont Jetty, start at 6.00am (I would recommend one or the other of the 20/21st December - rest on the alternative day)
  • Monday 22nd December - squad sessions* 7-8am and 9.30-10.30am = easy technique
  • Tuesday 23rd December - squad sessions* 5.30-6.30am / 6.30-7.30am and 6.30-7.30pm = fun, festive session with a little frivolity and a touch of solid work! Last official session(s) of 2014!
  • Wednesday 24th December - the (up to) 12k's of Christmas open water swim at the Claremont Jetty, start at 5.30am
  • Thursday 25th December - day off
  • Friday 26th December - easy 3 or 4k ocean or river swim or follow this session***:
  • Saturday 27th December - day off
  • Sunday 28th December - day off
  • Monday 29th December - easy 2 to 3k ocean or river swim or follow this session***:
  • Tuesday 30th December - moderately intense 3 or 4k ocean or river swim or follow this session:
  • Wednesday 31st December - moderately intense 2 to 5k ocean or river swim or follow this session***:
  • Thursday 1st January - day off
  • Friday 2nd January - easy 3 or 4k ocean or river swim or follow this session***:
  • Saturday 3rd January - the (2nd) (up to) 12k's of Christmas open water swim at the Claremont Jetty, start at 5.30am OR The Cottesloe Classic Mile
  • Sunday 4th January - the (2nd) (up to) 2k's of Christmas open water swim at the Claremont Jetty, start at 6.00am (I would recommend one or the other of the 3/4th January - rest on the alternative day)
  • Monday 5th January - squad sessions** 7-8am and 9.30-10.30am = easy technique First official session(s) of 2015! All sessions to re-commence as normal, see:

* these squad sessions are open on a priority-basis to all swimmers given the expectancy of lower numbers next week, i.e. priority is given to those who normally attend these sessions. Space may be available for other pre-existing squad participants (from other sessions), but cannot be guaranteed. A max of 8 to 10 swimmers per lane will be permitted for these sessions. By all means pop along and see, but please don't be disappointed if I cannot allow you to swim and you haven't already notified me of your intent to attend as requested a couple of weeks ago. There is a high chance of space being available in the Tuesday 6.30pm especially. Thank you!
** normal squad place allocations will resume from Monday 5th January onwards.
*** these sessions can be accessed by registering for the new Swim Smooth Coaching System web app at - if you do so before tomorrow, the monthly cost is just $13.99 and you are free to unsubscribe at any time - this is a great way to keep your swimming ticking over and even give you a little "homework" for the holidays to improve whilst everyone else is watching Disney Movies! Trust me, you'll love it!

Cheers and have a great one!


Friday, December 12, 2014

The wait is finally over! Today we enhance the way swim coaching is delivered for the better!

Dear Swimmers

You may or may not be aware, but in amongst all the 430am wake-up calls six days per week, the hours spent telling you to "Mind That Gap!" on pool deck, the partnerships created with national and world governing bodies in both swimming and triathlon, over the last two and half years we've been building something VERY special which will change and enhance the way swim coaching is delivered for the better!

Announcing our NEW Swim Smooth Coaching System!

A personal coach for swimmers, triathletes and coaches! Available for you to use wherever you are on any phone, tablet or computer - in fact anywhere you can access the internet!

The Swim Smooth Coaching System is a revolution in swim coaching resources, having everything at your fingertips from simple pointers and videos through to training plans and ideas makes this a must have for any coach, or swimmer who utilises Swim Smooth methods. This is all of Swim Smooth's ideas and philosophy, all created and developed right here in sunny old Perth, put together in a seamless one-stop package with inbuilt intelligence to guide you smoothly through the system.

You can access the entire system for much less than the cost of two squad sessions per month! Just think, even when you're working away and can't attend our squad sessions here in Perth, you can stay right up to date and have a plethora of sessions at your fingertips to keep you on track!

In the words of Jeff Davis, Lane 3, MON 7am / WED 530am / FRI 530am squad swimmer:

It looks and feels like an app but it actually houses the entire Swim Smooth coaching system: training sessions, training plans, instructional videos, swim type stroke correction and much more all at your fingertips! My only regret is that now everyone will have access to Swim Smooth's secrets!

Here are some more pointers from swimmers within the squad whom you will be familiar with:

As an athlete, it tells me what paces I need to be training at - there's no hiding from the numbers! It allows me to access so many training sessions that the possibility of boredom no longer exists. Keeping this Smooth motivated is no mean feat!! As a coach, It's the single best tool in coaching my triathletes to become better swimmers. It helps me know where they're at and how to make improvements. For my athletes it helps them better understand their swimming style, the drills needed to improve their biomechanics and the type of training needed to improve!! It covers all area's and ultimately makes me a better coach!!

Guy Crawford, Pro Triathlete & Coach and occasional squad swimmer :-)

Although I swim 3 sessions a week in the Perth Squads, I was keen to get a copy of the Catch Masterclass DVD for an upcoming month's holidays in Europe - I've improved my CSS to the tune of over 20 secs/100 in the last 2 years, but I've been looking for ways to make my next step improvements. I have four 50 meter pools in 3 countries that I plan to visit to keep my training going over the Christmas period….now that I've signed up for the new Swim Smooth Coaching System I have all your resources in one online spot; including the full Catch Masterclass video series accessible for free! There seems no end to the plans/ sessions/ videos/ technique tips and coaching available, so I'm looking forward to properly making use of this over the coming months. Perfect timing for my next phase of assault on my CSS :-). Thanks Swimsmooth!

Sean Webb, AKA "Mr Tight-pants", Lane 4 TUE/FRI 630am & Lane 3 WED 530am squad swimmer

I love the new web-app. I already have your book and swim with the squad here in Perth yet I've already learnt so much more by watching the videos and explanations of why we do what we do - I particularly like being able to watch drills executed correctly and there's just so much more great content I know I've only scratched the surface!

Rhian Chin, Lane 2 WED / FRI 930am squad swimmer

As both swimmer and coach can't believe the amazing supply of information to be found here. Provision of training sessions and video footage are incredibly useful and so easy to access. Got to be the best swimming site out there!

Viki Shelver, Westcoast Masters, Joondalup

As a swim coach of a large surf life saving club in Western Australia with swimmers of varying abilities from beginners to elite athletes competing at Australian level, I am often faced with the challenge of trying to develop swim sessions and a variety of drill sets that cater for the different levels. For the majority of the time as a coach I can identify the errors in my athletes strokes and can correct them but at times I get stuck and I am lost in how to proceed or help the athletes. Luckily Swim Smooth's web-app is the answer to my problems.

This interactive website has an abundance of resources from how to set out a coaching session, different types of swimming styles, drills and a variety of different swim sessions to cater for all levels and abilities regardless of what their swimming goal is.

The one thing I like most about this website is the interactive break down of the variety of drills. With each drill, the drill is broken down into small segments and shown in a variety of different angles both on top of the water and also underneath. I think this is fantastic as I can have an electronic device on pull deck to show novice swimmers exactly what we are trying to achieve and be able to isolate the key areas in which they are lacking. As well as the drill break down, the main teaching points are reiterated in dot points which aids as a reference for me to reinforce the key points of the drill to the more experienced swimmers.

By having the link to the variety of swim styles I also can access which drills are the most effective for the swimmer to improve their efficiency in the water for their unique swim style.

As a swimmer of nearly 30 years and a swim coach of 10 years, I have never come across such an amazing swimming resources as the one that Swim Smooth have created.

Anna-Lee Hazell, Swanbourne Surf Living Saving Club Coach and FRI 530am Lane 4 squad swimmer

I am so thrilled to finally get this massive labour of love out of the door and hope that you can all make use of what is the culmination (and start!) of ten years dedicated work in this area that I love so much!

Have a great weekend!

Paul, Adam and The Swim Smooth Team

Wednesday, December 10, 2014

Confirmation that swimming on Saturday 20th, Monday 22nd and Tuesday 23rd December will still be on!

Dear Swimmers

As promised I thought I'd share with you that the following swim sessions will proceed as normal:

  • Saturday 20th December 1-2pm with Coach Sally
  • Monday 22nd December 7-8am and 9.30-10.30am with Coach Paul*
  • Tuesday 23rd December 5.30-6.30am and 6.30-7.30am with Coach Paul*

*our Kalbarri Christmas break has changed to the 26th December from the 21st December allowing for this change.

…we will then take a Christmas break, recommencing on Monday 5th January with the 7-8am and 9.30-10.30am sessions as normal. I am anticipating slightly lower numbers for these sessions, so please let me know if you wish to attend as a one-off. Thanks.

Hope that all helps.

Stay tuned for news on Friday / Saturday about an exciting new product we're launching that will seriously help improve your swimming and give you some good guidance at times when you cannot make the squad…it's been 2.5 years in development and now the wait is finally over!!



Sunday, December 7, 2014

The Minara Resources Swim Thru Perth is on Sunday 18th January - don't miss out!

Dear Swimmers,

Two great races coming up this next month and a bit:

Both classic well-run events to get your flippers into!



Friday, December 5, 2014

Swim Smooth's 10 Year Anniversary - The Journey Is Just Beginning!

Dear Swimmers

I thought I'd share this link with you from our main blog to read over your morning coffee:

Thank you all so much for your support, enthusiasm and encouragement over the last 10 years (some of you have been there right from the start - and even before - so an extra special thanks to you!). It's been a blast and as I say, the journey is just about to begin! 

Stay tuned for a very exciting announcement next week!


Thursday, November 27, 2014

Christmas Holidays and Fees

Dear Swimmers

Wow! What a weird few days it's been weather-wise - we even got evacuated from Challenge Stadium yesterday thinking it was due to the lightening but discovered there had been a chlorine gas leak! Seeing the lifeguards come running out with full-on gas masks on was slightly disconcerting I have to say! Anyway we escaped unscathed and were well looked after…

As is the norm we will be pausing the squad sessions over the Christmas period for just under 2 weeks to allow everyone a little R&R and time with their families etc. If you don't like to slow down over this period, don't panic either, I have a very-soon-to-be-announced solution which will appeal to you tremendously too! Watch this space.

Down Time

Currently we're looking at the last session being Saturday 20th December (1-2pm open water skills session) and then re-booting on Monday 5th January with the 7-8am technique session. However, I just need to clarify availability with the coaches for Monday 22nd and Tuesday 23rd December and subject to their availability - and your interest (which you don't need to inform me via email but please let me know casually next Monday / Tuesday in the appropriate squads) - we may run these sessions as well. 

I will keep you posted after next week.


As mentioned back in June, our lane hire fees were again increased this year by another 10% on the already substantial increase last year of 33%. I mentioned in June that as attendance numbers were looking good for the winter (which they have proven to be), I would hold off increasing PAYG Card and 1-2-1 Video Analysis & Stroke Correction fees and see how things panned out until the end of the 1st quarter as a token of my appreciation for all your support. That quarter has been and gone and with an annual increase of approximately $6k in my lane fee costs this year, I can report that we have covered 80% of the increased costs for this 6 month pro-rata period with your attendance, but I will regrettably have to increase our fees from 1st January 2015 onwards. 

The following fees will be:

  • 10 session card = $150 (or $15 per session) with a 12 week expiry
  • 25 session card = $330 (or $13.20 per session) with a 20 week expiry
  • 50 session card = $590 (or $11.80 per session) with a 25 week expiry
  • Casual Session = $18
  • 121 Video Analysis & Stroke Correction Session (75 minutes) = $219
  • 121 Stroke Correction Follow-Up Session (60 minutes) = $169

Please note currently my first 121 session availability is mid-April 2015 if you were thinking of enquiring on a session. All swimmers currently booked in for a 121 session will be sent a separate email offering them the 2013/14 prices if payment is made prior to 1st January 2015.

Thanks for your understanding and support on these matters. I've held off increasing our fees for 18 months but inevitably we have had to make this adjustment owing to the increased lane fees at the pool. They tell me it's a "fact of business" but it has to be my least favourite thing to do! Sorry.


Friday, November 21, 2014

Proudest day of my life...well, after the birth of Jackson and Isla of course!

Dear Swimmers

I am so excited to let you know that today we announced a long-term partnership with the International Triathlon Union (the ITU) - the world's governing body for the Olympic sport of triathlon. Swim Smooth have been selected to be the ITU's official coaching partner to help educate and train up their fleet of affiliated coaches from 119 countries around the world!

It's almost precisely 10 years to the day since I founded Swim Smooth right here in sunny Perth and now all the great coaching that you receive on a day-2-day basis at Claremont Swimming Pool will now be accessible to swimmers and triathletes all around the world. I am so proud I'm just bursting (sorry for the big head!).

I would like to add in a special thanks to all of you whom have supported me over the years, through 1-2-1 sessions, attending the squads and just being the great people that you are. I love my career and wouldn't rather be doing anything else in any other sector for any amount of mullah!

Without what we do here in Perth day-in/day-out none of this would be possible, so in your own special way you too are very much part of this partnership too and I cannot thank you enough!

Have a great weekend,


P.S here's the full announcement:

Thursday, November 20, 2014

CSS Results - Better Late Than Never!

Dear Swimmers

Sincerest apologies for the lengthy wait for these CSS results from a few weeks ago (eek!) - sorry!

Ranked alphabetically:

Ranked by CSS:

I haven't linked in / compared with our last set of results in July, but you can reference them here:

…and the entire back-list of archival results here:

Well done to the 132 of you who participated and sincere thanks for your patience at what has been a monumentally busy time for me (nearly at the end of that tunnel!)



Wednesday, November 12, 2014

Don't be down-hearted if you didn't get into Rotto...

Dear Swimmers

It's been a week of contrasts - from the high-highs of those who successfully secured a place for a Rottnest Duo or Team or who have registered to complete their very first Solo swim, to the low-lows of those who sadly missed out in the ballot. However, fret not! You might have never thought about attempting a 5k or 10k ocean swim and now could be the perfect opportunity to set your goals on one of these events instead!

The full 2014/15 open water series calendar can be found at

…a really cool event in it's second year is the 7km point-to-point swim from Leighton Beach to Swanbourne on the 11th January. These events and others can be entered here and advantage of the 4 for 3 deal offered by Swimming WA.

So why not target something a little different this season and who knows, it could be your stepping-stone to a full solo crossing of the Rottnest Channel in February 2016 where you'd be guaranteed an entry at least!

See you out there!


PS super sorry for the delays in getting the CSS results from a few weeks ago out to you all - having my parents over and also a big coaching project with a major governing body that we're due to announce later next week has meant I've been side-tracked on this. Very sorry! Most of you who were interested in knowing the results have already got their info from me direct on the pool deck and those who haven't have been "happy" to attempt the newly updated lane times. All being well I should get these completed tomorrow. Massive thanks for your patience!

Wednesday, November 5, 2014

Kalbarri - you've got to go if you never have!

Nature's Window, Kalbarri National Park

**JUST BECOME AVAILABLE** I have a coveted 1-2-1 Video Analysis session that's become available at 8am next Wednesday 12th November. Cost is $189 and available to the first applicant. Be quick though, as future bookings are being taken from the 3rd week in February currently.

Dear Swimmers

Please excuse me whilst I indulge my photo hobby with you - we've just had a wonderful 4 nights stay at the Kalbarri Beach Resort and I am hoping some of you will like to see the photos if you've never been before!

The resort even had a 25m 2-lane outdoor pool at a perfect 27ÂșC which I used to smash out several 5k "Red Mist" sets too whilst I was there, and the Murchison River was awesome for a couple of open water swims too. We loved it so much we're off back for Christmas for 6 nights with Michelle's parents - I can't wait!

A quick dip in Moore River on the way up!

Just hanging out!

Such beauty!


Waiting for the Pelicans, 8.45am (precisely)

Feeding time!

Au Revoir!

View from the hill!

Wallaroo...can you see him? Jackson spotted him!

No one mentioned the crocs!

My new favourite pool - the kids LOVED it!

Mother Smooth and Papa Smooth at The Pinnacles

Acrobats at Sunset!

Check out Isla's splits!

Jackson didn't want to go home!

Blue Holes! Amazing!

Getting all zinced up for the sun!

The owners of the great Finlay's Fish BBQ gave Isla a wig which she then never removed all holiday!

The view to Kalbarri

Island Rock

How we started every morning...a ride along the coast!

Tuesday, November 4, 2014

4 for 3 deal on OWS series races, exclusive to the Perth Swim Smooth Squad!

Dear swimmers

Please be advised that Swimming WA and the Perth Swim Smooth Squad have joined forces to bring you a great deal if you plan to compete in multiple Open Water Series races this season. Simply enter:

  • City Beach on 16/11/14
  • Champion Lakes on 14/12/14
  • Point to Point on 11/1/15
...and your application will be flagged to receive a free entry to the Sorrento event on 26/1/15 - every little helps, right?!

To take advantage of this great offer, simply sign up for those 3 events at and the IT boffins will do the rest!

P.S don't delay if you're planning to enter City Beach, as Cottesloe last Sunday was a sell-out with 550 entries!!



Monday, November 3, 2014

More Room At The Inn Kindly Requested

Dear swimmers

I've had a great stay in Kalbarri - such an amazing place - and will be back on pool deck tomorrow morning (Tuesday, 530am).

One of our studying coaches from Hong Kong (Fenella Ng, female) will be arriving on the morning of Monday 21st November and leaving to watch the Ironman in Busselton on 5th December. She's kindly seeking a homestay relatively close to the pool whilst she visits and wonder if you could help out? If so, please drop me a return email. Any help / suggestions would be greatly appreciated. Fenella was on our last coaches course in Oxfordshire back in July.

Many thanks


Thursday, October 30, 2014

Hola from Kalbarri!

Dear swimmers 

Hope you're all doing dandy! Just to let you know that I'm away for 4 nights visiting the wonderful Kalbarri Beach Resort with Mish, the kids and my folks (check out that pic! A whole 25m pool to "myself" - perfect for a little Red Mist and CSS tuning!). This place is amazing!!

Sally will be taking most of my sessions in my absence, with Cyndy taking the Monday 930am session. I will be back on pool deck on Tuesday morning, nicely refreshed!

I have forwarded the new CSS allocations per lane to Sally based on last weeks test but won't have everyone's individual CSS times calculated and published until later next week (though those of you who were really keen to know what they were have already asked me anyway). Thanks for your patience on this!!

Have a great weekend and see you next week!


Monday, October 20, 2014

The first race of the open water season is on Sunday 2nd November at Cottesloe Beach!

Dear Swimmers

Please see the flyer for details of the first race of the open water season on Sunday 2nd November at Cottesloe Beach. Your choice of 1.25k, 2.5k and 5.0k.



Sunday, October 19, 2014

CSS Testing This Week

Dear Swimmers

Please be advised that we will be assessing your current level of fitness with a CSS Test (400m and 200m Time Trial) this week in the following squad sessions:

  • Wednesday 9.30am
  • Thursday 6.30pm
  • Friday 5.30am
  • Friday 6.30am

…remember this is just a benchmark of where you currently are at with your swimming and will allow more accurate assignment of appropriate training paces going forth.

Hope to see you this week!


Thursday, October 16, 2014

Anyone want a sub-8hr Ironman staying with them for 5-6 weeks?

Dear Swimmers

Ironman star and 7h54m IM Austria athlete, Christian Kramer (see is hoping to come and do a 5-6 week stint with us building up to the Mandurah 70.3 and IMWA races. He's seeking some accommodation during this period (preferably fairly close to the pool), so if anyone can assist and help out, please contact Christian direct on:

Cheers for your consideration!


Friday, October 10, 2014

The More The Merrier This Saturday!

Dear Swimmers

Please be reminded that this weekend we have our 3-day Coach Education Course with 15 coaches attending from all around Australia, New Zealand, the UK and Singapore.

We will be delivering the 1pm Saturday Open Water Skills session at Claremont Pool and would love for as many of you as possible to join us for that as this type of session always works best with good numbers given the drafting exercises etc.

Hope to see you then!


Wednesday, October 8, 2014

River swimming on Thursday mornings...

Dear Swimmers

Just a reminder that we start our river swimming at Claremont Jetty (off Jetty Rd in Claremont) tomorrow morning and every Thursday for the summer season.

Meet at 545am for a 6am start.

We have a 2k loop lined out with the option to leave drinks on the jetty.

Water temp is currently 19-20 degrees so you may wear a wetsuit if you wish.

Come down and try 1,2 or 3 loops tomorrow.

Everyone is responsible for their own welfare out there so if you're new to swimming down there perhaps arrange to swim with a buddy of similar speed.

Parking is at a premium on Jetty Rd so you may need to park on the main road adhering to any parking sign advice of course! ;-)

As this is an out and back loop, caution needs to be heeded in both directions for oncoming swimmers especially when swimming away from the jetty into the rising sun. Stay safe people!

See you there.


Friday, October 3, 2014

Change of day for North Cottesloe Cold Water Classic

Dear Swimmers

Please be advised that due to bad weather conditions forecast for the 1.8km Cold Water Classic at North Cottesloe on Sunday the organisers have brought the race forwards to 12pm tomorrow Saturday 4th October. Registration is from 11am with a compulsory briefing at 1145am. Good luck! The organisers are really hoping people can still make it as its for such a great cause.

...and if you're super keen you can then make it down to the 1-2pm squad session at Claremont Pool if you can get a little wriggle on! Last week was an awesome session having so many of you down. This will be our last session with our coaches Sinead, Gavin and Lance before they head back to their respective countries. They have had a great time and would like to say thanks for making them all feel welcome!!!



Thursday, October 2, 2014

Be the first to own the new Swim Smooth bathers by Funky Trunks / Funkita! FREE Shipping!

Dear Swimmers

You may have heard me getting all excited about our new Swim Smooth bathers - designed and produced exclusively for us by Way Funky, the manufacturers of the Funky Trunk and Funkita swimwear ranges which many of you are familiar with for their bright colours, longevity and awesome fit! They look and feel awesome and if you're lucky might make your abs stand out like Renee and Forbes' above!

We have a limited number of all sizes available in the men's trunk (pictured above) and for the ladies a 1-piece and 2-piece version. For sizing charts please see:

Order links for your size can be seen below:
Cost is $55 for the mens version and $75 for the women's version. Please select "USA/CAN/AusNZ/Asia/S.Amer/Africa" from the drop-down as this defaults to FREE shipping until Wednesday next week - wahoo!

Swimwear will be sent from the UK and be with you within 5-7 business days. The UK is where our stock of these items are held, prior to release on the main next week - so don't delay as they will sell out very quickly!

For any ladies concerned about a mismatch in tops and bottoms of the 2-piece version, please be aware that I will have some spare tops sent over to me from the UK so that we can exchange on the pool deck if necessary. Generally though, most ladies have found that the one size works for both top and bottom.

Here are some more shots - don't delay, order yours today!

Wednesday, October 1, 2014

Summer timetable

Dear Swimmers

Just a quick heads up that the Tue/Thu 6.15pm-7.15pm sessions will revert to 6.30pm-7.30pm from next week for the summer months, starting Tuesday 7th October. 

Thursday 2nd October will still be run as 6.15pm-7.15pm for your reference.

We may have a bit of availability in the Tuesday 6.30pm sessions if you want to drop me an email requesting a spot.

Don't forget, our 20 week Rottnest Program also starts on Monday 6th October - see it here.



Friday, September 26, 2014

AFL what...?!

Dear Swimmers

Apparently there is a big rugby match or something (?!) going on tomorrow afternoon between two teams from over East, but just to let you know - should you feel like it - we will be pumping out an awesome squad swim session between 1 and 2pm at Claremont Pool as usual which will be heaps more fun than watching a few blokes bump into each other in skinny shorts!

Hope to see you then and a reminder that both Monday 7am and 930am sessions will both also still be on despite the public holiday.


PS apologies if you are watching the AFL Grand Final - hope your team wins through and you have a great day! See you next week.

Tuesday, September 23, 2014

Public Holiday Swimming

Dear swimmers

Just a reminder that both the 7am and 930am swim sessions will still be on next Monday 29th September despite it being a public holiday - whoop, whoop! Hope to see you then!


Friday, September 19, 2014

Next 4 Saturdays...

Dear Swimmers

Just a quick reminder that for the next four Saturdays starting tomorrow at 1-2pm, I will be running the squad open water skills session in association with our visiting coaches who officially start with us on Monday. A reminder of their name FYI:

Lance from the USA

Gavin from the UK

Sinead from Ireland

Hope to see you down at the pool tomorrow. It's supposed to be a cracker of a day!! Whoop whoop, here comes summer!!


Friday, September 12, 2014

First ever Euroz North Cottesloe Cold Water Classic!

Dear Swimmers

Just received this information for a swim for a very worthy cause. James Anderson who swam with the squad in 2009 and completed his first ever Solo has sadly had to go through the arduous and cruel journey of seeing his young daughter Mimi be diagnosed with leukaemia. She's doing well now through some excellent medical care but the family has decked to organise a charity swim event to give back to the foundation that has helped support Mimi. I have you wish to be involved - it sounds great!

More info from Ceinwen Roberts below:

Entries just opened for  the first ever Euroz North Cottesloe Cold Water Classic! Its 1.8km from North Cott to the pylon and back, and all money raised goes to the Leukaemia Foundation! The water temp will probably be about 22 degrees, which for some will be totally fine, but if not, you are allowed to wear wetsuits..and FINS! There will also be prize money for the serious swimmers who decide to just wear bathers!

It will be an awesome swim to start off the season.

If you are wondering why we chose the Leukemia Foundation, this all started when a past Rotto Solo swimmers daughter was diagnosed with Leukemia a few months ago. She is now face with 2 + years of chemotherapy ahead of her, which as you can imagine has turned the Anderson families lives upside down. We wanted something positive to come out of what Mimi has to go through, and she will look back one day and know that she went through all this sickness to help other kids like her. 

So thanks to the North Cottesloe Surf LIfesaving club for hosting the event, our naming sponsor Euroz, and many many generous sponsors and supporters, the swim will go ahead on Sunday 5th October! See you all there!



Wednesday, September 10, 2014

"Something's going on with my vocal technique..." Morris Minor & The Majors, 1988

Dear Swimmers

Some of you had the amusement of seeing me “dress-up” like a MacDonald’s attendant this morning and deliver the 5.30am and 9.30am sessions with a little assistance from a small, portable P.A system - “do you want fries with that? Can I super-size you?!”

As mentioned a couple of weeks ago, both myself and Sally have been struggling a little with losing our voices whilst on the pool deck coaching for many hours straight. I have been to see an ENT specialist last week (Dr Tim Cooney from the squad) and it turns out I have some ulceration to my vocal chords - not great, but a lot better than I was starting to panic about feeling the sore lump in my throat!! I am taking medication for this in the form of antacid tablets each day and have sadly cut out all coffee and tea for the next little while to see if I can get my voice back on track. 

Given that my voice is very much my livelihood, you will hopefully appreciate that I need to look after it for the long term! I am also seeing a voice coach who’s helping me with the way I deliver my voice to the group and both her and Dr Cooney have suggested a little assistance from a PA system, specifically when talking to the group as a whole when detailing the session’s overview and immediately prior to starting the main set.

I appreciate that it probably looks and sounds a little weird with me using this amplifier belt, especially given that I’m now into my 18th year of coaching (wowsers!) and haven’t really had any issues prior to this. There are certain times when I’m not allowed to use it due to potentially clashing with the Aquarobics / Synchro, but I’m going to give it a bit of a whirl for the next week or so and see if it helps to unload my vocal strain.

The reason I bring this to your attention is to request feedback after you’ve seen me use it a couple of times as I’m very conscientious about any change to the actual dynamic of my delivery, especially as I often like to get quite excited when you’re all busting a gut and working hard! Those who saw it in use today seemed to find it ok, but do please let me know if it is in any way negatively affecting the enjoyment of your sessions.

Cheers and see you on Friday!


Friday, September 5, 2014

Sadly Sue didn't make it...

I'm very sorry to report that Sue Oldham did not make it across the English Channel yesterday. As you can imagine, waiting 6 weeks for a swim would wear on even the strongest of souls and that Sue is. Sue felt like she couldn't get into a rhythm and sadly didn't feel she had the urge to continue.

I can totally sympathise with how she's feeling right now. We all still think she's a total legend for giving it a go in her 69th year. Had things been different from the waiting perspective then maybe the result would have been different, but unfortunately them's the breaks as they say!

We wish Sue a speedy recovery and look forward to welcoming her back, the champion that she is!!


Sue's finally off!

She's off! Sue Oldham finally started her Channel attempt at 0257 UK time (0957 Perth) after 6 weeks wait! Here's Sue's tracking:

If all goes according to plan Sue will be finished by about 4am Saturday our time...! Think about that the next time an 800m interval at 530am seems too much!! ;-)



Thursday, August 28, 2014

It's here! Our FREE 2015 Rottnest Channel Swim Program!

Dear Swimmers,

This year's 2015 Rottnest Channel Swim Program is now ready for your viewing pleasure here. The program starts on Monday 6th October 2014 and runs for a total of 20 weeks. The intention is that you'll spend the next 5 and a bit weeks "training to train, before training to race", essentially readying your body and schedule to knuckle-down as best as "life" allows for what is a small, but very doable window.

I've personally had a shocking run of trying to get back into it over the last few weeks and keep trying to tell myself that I've still got plenty of time, and the reality is you have - work out the kinks in your schedule, health, family / work / social life now to be able to roll as seamlessly into the start of the program as possible. You don't need to be training the house down already, but you do need to start getting some consistency to what you are doing within the next couple of weeks, so make that your priority.

Rottnest Channel Swim Program Webinar:

Last year I delivered a very well received webinar on successfully training up for marathon swimming events such as the Rottnest Channel swim and went through training specifics, nutrition plans, injury prevention etc. It's 75 minutes in length, but well worth a watch over a coffee and muffin, especially for those of you contemplating this for the first time - see:

The Program:

You can now download our totally free 2015 Rottnest Channel Swim Program at the following link: is only 2mb in size and is designed to be read on your computer as it contains links off to various other bits and pieces that will help you during your training.

Please take a good read through of the material for anyone doing (or thinking about doing) the event in a little over 5 months time. By all means circulate to friends, family, work colleagues etc - I simply ask that if you are planning on doing the event and seek to follow the program that you quickly email me to let me know if you're doing a Solo, Duo or Team and then I shall watch out for you!

A few notable points:

most of the early morning squads are already close to capacity and as such, if you're not already swimming in some of the sessions which feature in this program, please email me on to be kept informed if / when spaces become available. I can't guarantee to be able to get you in but will keep you posted.
a really good session to consider to start building up your endurance is the new Friday 9.30am 1.5hr endurance session which replicates the fully booked Wednesday 5.30am session - email me for a place.
we do have 4 places available in our Saturday 1pm session for the first 5 people to raise their hands for interest in these. 
given that the squads have been so busy, it may not be possible for those of you who sometimes do a double 5.30am to 7.30am session on a Tuesday and Friday to do this this season, however, three solutions: 1) swim in the 6.30am session and then continue on to 8.30am when the pool is much quieter (I'll still be on pool deck with a 1-2-1 which is good); 2) do the double at 6.30pm on a Tuesday evening, i.e. two separate sessions in a day - if you've never tried this it's actually very effective; 3) swim with me on a couple of the sessions listed in the Program to boost your volume at quieter times.
if you don't already have a copy of our new book and are planning to do quite a bit of swimming by yourself, I'd highly encourage you to order a copy as there are literally over 5,000 possible training session ideas in there that you'll be able to use to compliment the longer, more specific sessions that feature in this program.
I have added a little more detail than last year to the volume recommendation for Thursday 6am open water sessions at Claremont Jetty and also Sunday 7am Claremont Jetty sessions. These are not coached per se, but allow you to swim with a group of like-minded swimmers which is very motivating and encouraging.
for those of you either living out of town or whom cannot attend the squads due to work schedules or because they are full, stay tuned right around the start of the program for news of a new paid-for initiative that should allow you to follow the full detail of all the sessions that the squad will be doing. I will not be writing any personalised programs for the event this year, but as you will see with what we have coming up, you'll have more than enough specific info / ideas to work with - exciting!
the five long Sunday pool sessions are all brand-new and re-written from the 2013 & 2014 programs - I hope you enjoy!
we start on Monday 6th October and run for 20 weeks to Saturday 21st February 2015 (race day).

Cheers everyone, can't wait to get cracking!


Very rare! Several 121 Video Analysis Sessions and a 1-day Swim Smooth Clinic NOW available in October!

Dear Swimmers

Owing to slight change in plan, we will now be running a 2-week Coach Certification program from 22nd September to 5th October and 3-day Coach Education Course on 10-12th October. 

As such, though we had originally hoped to pop over to Hawaii for the Ironman in Kona on 11th October, we will no longer be doing so and instead focusing on the coaching here in Perth.

The great news for everyone in the squad is that during October (when many of you start popping back out of the woodwork!) we'll have many hands on the coaching "deck" which will be great. 

1-day Swim Smooth Swimmer's Clinic:

On Sunday 12th October for the very first time on Australian soil (despite over 250 of these 1-day clinics having now been run worldwide since 2005!!) we will be running a very special 1-day Swim Smooth Clinic as per details here.

The course will run from 9am to 5.30pm and will feature full video analysis of your stroke, some theory work around what makes an efficient freestyle stroke and how you can incorporate these ideas into your own swimming, as well as a 2-hr stroke technique development session.

This is a jam-packed day and we will literally have better than 1-2-1 coach:athlete support given that this forms the third day of the aforementioned 3-day Coach Education Course.

Cost of the 1-day course is $325 and is open to a maximum of 12 swimmers.

My recommendation is that course would best suit those either very new to the squad (within the last 2-3 months) or friends / family members of the squad who don't regularly train with us but want an intensive day of tuition (given that some cross-over of material for those familiar with our drills / methods will be on the program).

Please respond by email with name, age, email address and mobile contact number for anyone interested, clearly stating that this is a request for the 1-day Clinic on Sunday 12th October.

For those more established / experienced squad swimmers or those whom don't have a full day to spare, please read on…

1-2-1 Video Analysis Sessions:

By not flying to Kona, it also means that I've been able to free up the following 121 video analysis sessions which have recently been operating with a six month waiting list.

These will be offered on a strictly first-come, first-served basis and are expected to fill up very quickly! So if you've been thinking about doing one yourself for a while or have a friend / partner who you think would benefit and are maybe training for something like the Mandurah 70.3 event, Busselton Ironman or the Rottnest Channel Swim - now is the time to book a spot! 

I am anticipating that by offering these sessions that some of my pre-booked clients in late October, November, December and January will seek to be moved forwards and if this is requested then those that do will be obliged the first available spots. However, as regular attendees of the squad, I wanted to post this availability out to you all first as recognition of your continued support for what we do.

So, fingers on the buzzers…here are the dates / times - please act ASAP - go! :-)

  • Saturday 27th September at 2.30pm
  • Monday 6th October at 8.10am
  • Tuesday 7th October at 7.45am and 9.30am
  • Wednesday 8th October at 8am
  • Friday 10th October at 2pm
  • Saturday 11th October at 9am & 2.30pm
  • Monday 13th October at 8.10am
  • Tuesday 14th October at 7.45am and 9.30am
  • Wednesday 15th October at 8am
  • Friday 17th October at 7.45am

Please email your name, email address and mobile contact number and the date(s) you wish to book. I will then confirm your dates as I receive them and send a payment link through shortly thereafter.

Cost until the new year is $189 for this 70-75 minute session.



Tuesday, August 26, 2014

Accommodation thanks and another request for help!

Dear Swimmers

Hope you're all doing splendidly this week! I'm well on the mend with my teeth and starting to feel much healthier - thank goodness!

Still no word on when Super Sue will swim the English Channel sadly, but as soon as I know I will let you know - keep your well wishes and thoughts coming!!

Mega Megan crossed the Prince Edward Island Sound last week successfully and became the 24th person ever to do so without a wetsuit! Yay Megan! And Andrew Hunt also successfully crossed the Catalina Channel making him an honorary member of the so-called "Triple Crown" club - well done that man - hopefully we'll have fuller reports to detail soon!

OK, thanks for the great response re. accommodation home stays for our visiting coaches on the 22nd September - I think we are now all sorted.

I have also received a request for one of Britain's top female triathletes (Emma Pallant, recent winner of the London Triathlon) to come and spend November in Perth training with the squad after we did some work with her and her two Olympian coaches (Michelle Dillon and Stuart Hayes) in the UK which is really reaping the benefits for her now. As such, I'm also looking to try and find Emma some accommodation for the month of November if anyone can help, please let me know!

Many thanks as ever,


Saturday, August 23, 2014

Looking for 3 more home stays if possible...can you help?

Dear Swimmers

It's rapidly approaching that time of year again when we invite a small collection of esteemed coaches over to Perth for our 2 week coach certification program. These three coaches have been hand selected from the 195 coaches worldwide whom have now sat our initial 3-day Coach Education Course and we're very excited to invite Lance (USA), Sinead (Ireland) and Gavin (UK) over to Perth for the course starting on Monday 22nd September until Sunday 5th October.

The coaches will mostly be arriving on Saturday 20th September and leaving on Monday 6th October and we're hoping to find them each a home-stay during this period if at all possible. Last year worked out great with coaches Morgan, Stacee, Cath and Dominic and allowed them a real opportunity to gel with their 'families' and also get a nice taste of the Perth environs.

I'd be really appreciative if anyone were able to help out this time around as well. If you could let me know by return email, that'd be great. The coaches wouldn't necessarily be expecting a free home stay, but obviously with costs of travel over to Perth, we're hoping to cut the cost of hotel accommodation for example significantly. I'm pretty sure they'd be open to 'contra' arrangements on video analysis session(s) or assistance with your own swimming :-)

Cheers and thanks for the consideration.


Friday, August 22, 2014

Andrew, Geoff and Pete to swim the Catalina Channel

Whilst we are still waiting with baited breath to hear about Sue Oldham's English Channel swim, I have just had the following sent through from Andrew Hunt of Lane 4 Tuesday 630am sessions - I hope you can watch and support the boys!!



Hi Paul, setting out for my swim tonight (LA time).   If interested, you can track the swim like this:

All of our swims can be tracked on the mapswim web page which shows a map of the swim between Emerald Bay on Catalina Island and Palos Verdes on the mainland near Long beach.   The map should show a flattering photo of the swimmer at their current location, along with a track of coloured markers showing progress.   The white concentric circles on the map show 1km and 5km bands from the start, giving a rough idea of the distances.

My swim starts at midnight on Thursday 21st August (which is 3pm on Friday 22nd) and should take 12 hours plus or minus 2 hours, so I should be finished between 1am and 5am on Saturday morning.

Geoff's swim starts at midnight on Monday 25th August (which is 3pm on Tuesday 26th, finishing early on Wednesday morning).

Pete's swim starts at midnight on Wednesday 27th August (which is 3pm on Thursday 28th, finishing early on Friday morning)

For my swim Tory will be tweeting some photos and updates via twitter,  follow on twitter go get these updates.

For Geoff's swim Tory and I will tweet some updates on

For Pete's swim I'm sure Lisa will post some updates on facebook.


Friday, August 15, 2014

Back to the waiting game again for Sue...

Dear Swimmers

Sorry to be the barer of "bad" news, but Sue Oldham's skipper has just stood the crew down for Sue's attempt to swim the English Channel at what would have been 6.30am AWST Saturday 16th August due to the weather window suddenly narrowing considerably. I will keep you posted as ever on any further updates and when Sue will get her next chance - this waiting game is tough I tell you, none moreso than for Sue who we're all sending positive weather vibes!!

In the meantime Mega Megan Surrette will be attempting to swim the Prince Edward Island Sound in Nova Scotia at 7pm AWST Sunday - as soon as I have more details I will let you know.



Thursday, August 14, 2014

Sue's at it again!

Dear Swimmers

All being well we should be able to track Sue across the English Channel now the weather has settled somewhat at 6.30/7am our time on Saturday morning (Sue's 11.30pm - so ~5 hours in the dark to start, which she'll relish as a beautifully peaceful way to start her attempt!).

Here's that link again:

Go Sue! We're all behind you and sending you awesome vibes!


Wednesday, August 13, 2014

Missing in action!

Dear Swimmers

Sincerest apologies for my absence on pool deck again this morning. Unfortunately I have had to go back into hospital for some further surgery on my stubborn wisdom teeth but hope to be back in time for Friday morning's sessions, albeit a little hamster-face-like!

It's been a funny old year since winning Manhattan last June with my back, Mish and her brother etc (who is now fully clear of cancer, thank god!) so I'm hoping that after this I can get moving again positively forwards as I go into my 37th year in a few weeks time - eeek!

Thanks for listening and understanding - I hate letting you guys down by not showing up for squad.


Ps hoping to have some news about Sue Oldham's next scheduled swim date for the English Channel, all being well this Friday following the terrible hurricane-like weather that cancelled her first attempt last week. Also, the mighty Mega Megan Surrette has just left for a marathon swim across to Prince Edward Island in Nova Scotia which I will keep you posted on too. Megan will be the only competitor attempting the swim non wetsuit - whoop, whoop!