Paul Newsome and Adam Young are highly experienced triathletes and open water swimmers who teach and coach thousands of people every year all around the world. They are coaching consultants to the British Triathlon Federation and via their Swim Smooth organization they have literally re-written the entire swim coaching syllabus in the UK.

“Pitched at the intermediate and above swimmer, as well as their coaches, the book is nothing if not comprehensive. Swim Smooth has always sought to make its training resources accessible and the book follows this easy approach. Language and tone is understated but its power is in its ability to communicate ideas with casual ease. It's an excellent compendium of work and sits well with Swim Smooth's website, DVDs and blogs.” (H20pen Magazine)

• Foreword by Paul Moss and Giles O’Brien viiPreface: The 11-Year-Old Girl ixAcknowledgements xiiiGETTING STARTED 1Chapter 1 How to Use This Book 3Chapter 2 Introduction to Freestyle Swimming 9Chapter 3 Swimming Equipment 15Chapter 4 The Three Keys to Better Freestyle Swimming 21KEY 1 TECHNIQUE 25Chapter 5 What Makes an Effi cient Freestyle Stroke? 27Chapter 6 Stroke Flaws – Cause and Effect 29Chapter 7 Breathing 31Chapter 8 Body Position 41Chapter 9 Leg Kick 45Chapter 10 Posture and Alignment 53Chapter 11 Rotation and Arm Recovery 61Chapter 12 Hand Entry 69Chapter 13 Catch and Pull-Through 75Chapter 14 Stroke Rate Development 95Chapter 15 The Science Behind an Effi cient Freestyle Stroke 101Chapter 16 Performing Your Own Video Analysis Session 109Chapter 17 The Swim Types System 117Chapter 18 The Arnie 127Chapter 19 The Bambino 131Chapter 20 The Kicktastic 135Chapter 21 The Overglider 139Chapter 22 The Swinger 145Chapter 23 The Smooth 151KEY 2 TRAINING 157Chapter 24 The Importance of Fitness Training 159Chapter 25 Balancing the Different Types of Fitness Training 163Chapter 26 A Simple Skeleton Structure for Your Swimming Month 169Chapter 27 Finding Your Critical Swim Speed 173Chapter 28 Pace Awareness in the Pool and Open Water 183Chapter 29 Dry-Land Conditioning 187Chapter 30 Prevention and Management of Shoulder Injuries 199Chapter 31 Pool Skills 213Chapter 32 Nutrition for Longer Sessions and Races 219KEY 3 OPEN WATER 223Chapter 33 The Importance of Open Water Skills 225Chapter 34 Managing Anxiety 227Chapter 35 Swimming Straighter 229Chapter 36 Drafting Effectively 233Chapter 37 Turning Around Buoys 239Chapter 38 Better Wetsuit Swimming 241Chapter 39 Adapting Your Stroke to a Variety of Conditions 247APPENDICES 251A Swim Smooth Drills 253B Swim Type Stroke Correction Processes 277C Training Sessions 297Index 311

Paul Newsome and Adam Young are highly experienced triathletes and open water swimmers who teach and coach thousands of people every year all around the world. They are coaching consultants to the British Triathlon Federation and via their Swim Smooth organization they have literally re-written the entire swim coaching syllabus in the UK.

“Pitched at the intermediate and above swimmer, as well as their coaches, the book is nothing if not comprehensive. Swim Smooth has always sought to make its training resources accessible and the book follows this easy approach. Language and tone is understated but its power is in its ability to communicate ideas with casual ease. It's an excellent compendium of work and sits well with Swim Smooth's website, DVDs and blogs.” (H20pen Magazine)

• Foreword by Paul Moss and Giles O’Brien viiPreface: The 11-Year-Old Girl ixAcknowledgements xiiiGETTING STARTED 1Chapter 1 How to Use This Book 3Chapter 2 Introduction to Freestyle Swimming 9Chapter 3 Swimming Equipment 15Chapter 4 The Three Keys to Better Freestyle Swimming 21KEY 1 TECHNIQUE 25Chapter 5 What Makes an Effi cient Freestyle Stroke? 27Chapter 6 Stroke Flaws – Cause and Effect 29Chapter 7 Breathing 31Chapter 8 Body Position 41Chapter 9 Leg Kick 45Chapter 10 Posture and Alignment 53Chapter 11 Rotation and Arm Recovery 61Chapter 12 Hand Entry 69Chapter 13 Catch and Pull-Through 75Chapter 14 Stroke Rate Development 95Chapter 15 The Science Behind an Effi cient Freestyle Stroke 101Chapter 16 Performing Your Own Video Analysis Session 109Chapter 17 The Swim Types System 117Chapter 18 The Arnie 127Chapter 19 The Bambino 131Chapter 20 The Kicktastic 135Chapter 21 The Overglider 139Chapter 22 The Swinger 145Chapter 23 The Smooth 151KEY 2 TRAINING 157Chapter 24 The Importance of Fitness Training 159Chapter 25 Balancing the Different Types of Fitness Training 163Chapter 26 A Simple Skeleton Structure for Your Swimming Month 169Chapter 27 Finding Your Critical Swim Speed 173Chapter 28 Pace Awareness in the Pool and Open Water 183Chapter 29 Dry-Land Conditioning 187Chapter 30 Prevention and Management of Shoulder Injuries 199Chapter 31 Pool Skills 213Chapter 32 Nutrition for Longer Sessions and Races 219KEY 3 OPEN WATER 223Chapter 33 The Importance of Open Water Skills 225Chapter 34 Managing Anxiety 227Chapter 35 Swimming Straighter 229Chapter 36 Drafting Effectively 233Chapter 37 Turning Around Buoys 239Chapter 38 Better Wetsuit Swimming 241Chapter 39 Adapting Your Stroke to a Variety of Conditions 247APPENDICES 251A Swim Smooth Drills 253B Swim Type Stroke Correction Processes 277C Training Sessions 297Index 311

Paul Newsome and Adam Young are highly experienced triathletes and open water swimmers who teach and coach thousands of people every year all around the world. They are coaching consultants to the British Triathlon Federation and via their Swim Smooth organization they have literally re-written the entire swim coaching syllabus in the UK.

“Pitched at the intermediate and above swimmer, as well as their coaches, the book is nothing if not comprehensive. Swim Smooth has always sought to make its training resources accessible and the book follows this easy approach. Language and tone is understated but its power is in its ability to communicate ideas with casual ease. It's an excellent compendium of work and sits well with Swim Smooth's website, DVDs and blogs.” (H20pen Magazine)

• Foreword by Paul Moss and Giles O’Brien viiPreface: The 11-Year-Old Girl ixAcknowledgements xiiiGETTING STARTED 1Chapter 1 How to Use This Book 3Chapter 2 Introduction to Freestyle Swimming 9Chapter 3 Swimming Equipment 15Chapter 4 The Three Keys to Better Freestyle Swimming 21KEY 1 TECHNIQUE 25Chapter 5 What Makes an Effi cient Freestyle Stroke? 27Chapter 6 Stroke Flaws – Cause and Effect 29Chapter 7 Breathing 31Chapter 8 Body Position 41Chapter 9 Leg Kick 45Chapter 10 Posture and Alignment 53Chapter 11 Rotation and Arm Recovery 61Chapter 12 Hand Entry 69Chapter 13 Catch and Pull-Through 75Chapter 14 Stroke Rate Development 95Chapter 15 The Science Behind an Effi cient Freestyle Stroke 101Chapter 16 Performing Your Own Video Analysis Session 109Chapter 17 The Swim Types System 117Chapter 18 The Arnie 127Chapter 19 The Bambino 131Chapter 20 The Kicktastic 135Chapter 21 The Overglider 139Chapter 22 The Swinger 145Chapter 23 The Smooth 151KEY 2 TRAINING 157Chapter 24 The Importance of Fitness Training 159Chapter 25 Balancing the Different Types of Fitness Training 163Chapter 26 A Simple Skeleton Structure for Your Swimming Month 169Chapter 27 Finding Your Critical Swim Speed 173Chapter 28 Pace Awareness in the Pool and Open Water 183Chapter 29 Dry-Land Conditioning 187Chapter 30 Prevention and Management of Shoulder Injuries 199Chapter 31 Pool Skills 213Chapter 32 Nutrition for Longer Sessions and Races 219KEY 3 OPEN WATER 223Chapter 33 The Importance of Open Water Skills 225Chapter 34 Managing Anxiety 227Chapter 35 Swimming Straighter 229Chapter 36 Drafting Effectively 233Chapter 37 Turning Around Buoys 239Chapter 38 Better Wetsuit Swimming 241Chapter 39 Adapting Your Stroke to a Variety of Conditions 247APPENDICES 251A Swim Smooth Drills 253B Swim Type Stroke Correction Processes 277C Training Sessions 297Index 311