SWIMMING GOLD

APR 1, 2026

Introduction:The non-stop main set is a relic of 1980s thinking — and it’s producing mediocre swimming disguised as hard work.Three Critical Learning Points:* Pushing straight through a 20 x 100 set often means technique collapses, bad habits are reinforced and swimmers just swim to survive.* Splitting the main set into two parts — with a purposeful break in the middle — restores quality skills execution and protects technique.* We should be chasing consistency of great technique under fatigue, not just pushing kids to mediocrity in the interest of hitting goal times and heart rates.Why Do We Accept Mediocre Skills and Technique Just to Hit Times and Heart Rates?Here’s the old school approach.20 x 100 on 1:30. Straight through. No breaks. Push through the pain. Physiology first.Sounds tough. Sounds like proper training.But watch what actually happens.* First 8 reps — technique is good. Splits are consistent. Swimmers are engaged.* Reps 9 to 14 — technique starts to slip. Stroke count goes up. Efficiency goes down. Swimmers are just getting through.* Reps 15 to 20 — technique has collapsed. Bad habits are being reinforced with every stroke. Swimmers are breathing on their first stroke off the wall, not kicking efficiently underwater, “circling” the lanes and breathing inside the flags on their finishes. Swimmers are surviving, not training.And we call this a great main set?We’re not building fitness. We’re building mediocrity.Here’s what I’m seeing from smart coaches around the world.They’re splitting their main sets.Example: 12 x 100 — then a 10-minute break — then 8 x 100.During that 10-minute break:* Snack to refuel — keep the fuel tank topped up* Drink to hydrate — don’t let dehydration compromise the second half* Pressure point or acupressure work — reduce injury risk, release tension* Mental refocus — reset the technical cues, clear the mind* Reconnect with the coach!!!Then return for part two with quality restored.The total volume is the same. But the quality is transformed.We’re not just chasing physiological adaptation. We’re chasing consistency of great technique under fatigue.Physiology matters — but not at the expense of everything else.The swimmers who win aren’t the ones who can survive a 20 x 100. They don’t win races because they can hold their heart rates at 185 bpm for 40 minutes. They’re the ones who can hold their technique together when it matters.Isn’t it time we looked at main sets differently?Final Thoughts:The non-stop main set was designed in an era when we thought more suffering meant more adaptation. We know better now. Quality matters. Technique matters. It’s about accuracy and precision under pressure and fatigue.And a strategic break in the middle of your main set might be the smartest thing you do all week.Two Practical Application Tips:* Split your next main set in two. Whatever you were planning to do straight through — break it at the 60% mark. Give swimmers 8-10 minutes. Fuel, hydrate, refocus. Then complete the set. Compare the quality of the second half to what you usually see.* Use the break for mental reset, not just physical recovery. Have swimmers identify ONE technical focus for part two. Write it on the whiteboard. Make the break purposeful — not just rest, but preparation.Thanks - let me know how it goes.Wayne This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://swimminggold.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">swimminggold.substack.com/subscribe</a>

7 MIN

MAR 25, 2026

The Four Steps to Making Sure Your Swimmer's Skills Are Race Ready

By Wayne GoldsmithEvery swimming coach does some form of skills practice in their training sessions every day.For the most part, coaches focus on learning and practicing skills — but rarely test whether those skills are actually race-ready.The challenge is that there’s a big gap between doing a skill well in training and executing it under race conditions.Here are four steps to bridge that gap:1. Learn the skill — Understand the movement. Get the basics right.2. Practice the skill — Repeat it. Refine it. Build consistency.3. Test the skill — Add speed. Add fatigue. Add pressure. Can they still do it?4. Race the skill — Execute it in competition conditions - both simulated racing in training and actual races in Meets. That’s the real test.Most coaches live in steps 1 and 2. The best coaches make sure their swimmers get to steps 3 and 4.I’d be interested to know — how do you make sure your swimmers’ skills are race-ready?Wayne This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://swimminggold.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">swimminggold.substack.com/subscribe</a>

7 MIN

MAR 19, 2026

Dryland Training's 3 Biggest Questions

By Wayne GoldsmithOne of the hottest topics in swimming is always Dryland Training.When I speak at conferences, it’s inevitably a question from the audience. Swimming coaches have more opinions about dryland than just about anything else.Here are the three most commonly asked questions:* What are the best dryland exercises and programs?* When should we do dryland — before or after pool workouts?* At what age should young swimmers start strength training?My answers:1. Best exercises / best programsIt doesn’t matter as much as you think.Free weights, machines, body weight, pilates, yoga, a hybrid of everything — the method is less important than the outcome.The key is to vary your dryland program so that:* The swimmers enjoy it* They complete it with the same focus and commitment as pool trainingA program they hate is a program they won’t do properly.2. Timing — before or after pool?Simple answer: it depends on your focus.If you’re doing a precise, accurate, speed or technique-focused pool session — it makes no sense to fatigue swimmers with heavy dryland beforehand.Match the dryland timing to the pool session goals.3. Age to start drylandIt doesn’t matter what age. It matters what they do.Seven year olds can start a dryland program — IF it’s age and stage appropriate.Running. Jumping. Throwing a light medicine ball. Body weight exercises like lunges and step-ups. Seeing how high they can jump.Not heavy weights. Movement. Fun. Foundation.Watch the video and let me know — what are YOUR answers to dryland training’s three hottest topics?Wayne Goldsmith This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://swimminggold.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">swimminggold.substack.com/subscribe</a>

10 MIN

MAR 16, 2026

This Year's Backstroker is Next Year's Butterflyer.

By Wayne GoldsmithLet’s get this right from the start:There are NO 7 year old backstrokers.There are NO 9 year old freestylers.There are NO 10 year old IMers.There are just kids who swim — who, at that point in their development, swim one specific stroke a little better than the other strokes.Now I know coaches and parents everywhere are reading this and thinking “He’s wrong. Johnny the 8 year old just broke the club record for 50 backstroke. He’s a backstroker.”WRONG x A MILLION.Little Johnny is just an eight year old kid who, for whatever reason, happens to swim backstroke faster than the other eight year old kids.Coaches — we need to stop referring to young kids as stroke specialists.Why?Because parents and swimmers develop the expectation that:a. My child / I am a “champion” backstroker or freestyler or breaststroker — and there are NO 8, 9, 10, 11, 12 year old champions.b. My child / I don’t need to do the other strokes or learn the other events because I’m a “backstroker” or “freestyler.”The truth is this.A young swimmer could be brilliant at freestyle this year. Then they grow, their limb lengths change, and POW — they can’t swim freestyle very well anymore.Happens over and over all around the world. We know this. As coaches we’ve seen it a million times. Yet it keeps happening.My friends — here are five practical tips:* Do not refer to any swimmer under about 14 as “the butterflyer” or any single stroke specialisation.* Take a balanced approach to development — all strokes, all events, speed training, aerobic work, great skills, underwater kicking, dives, starts, turns, finishes. Balanced.* Discourage parents from entering their kids only in specialist stroke events at meets. “My 8 year old is a breaststroker so we’re only entering 50 and 100 breaststroke” — no.* Build an overall stroke development philosophy in your team. Focus on events like:* 50 metres all strokes (develops real speed)* 200 IM (develops all strokes, turning skills, endurance)* 400 freestyle (develops endurance, sustained speed, discipline)* Relays (fun, team spirit, speed development)* Educate parents and swimmers. Prepare them for the reality that bodies and minds change year by year — and it’s perfectly normal to change stroke focus right up until mid-teens.The bottom line?Don’t build a 9 year old backstroker.Build a 9 year old who loves swimming, learns everything, and becomes whatever they’re meant to become — when they’re ready.That’s how you develop swimmers for the long game.Swimming coaches — if you want to develop swimmers this way but need help making it work in your program, that’s exactly what I do in CoachTED.One-on-one mentoring for swimming coaches who want to coach for the long game — not just the next meet.Contact me through Swimming Gold or email <a target="_blank" href="mailto:[email protected]">[email protected]</a>Wayne Goldsmith This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://swimminggold.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">swimminggold.substack.com/subscribe</a>

6 MIN

MAR 12, 2026

Speed, Speed, Speed.

By popular demand — let’s talk about speed.There’s a lot written about it. A lot talked about it. And a lot of confusion about how to actually develop it.Here are my five fundamentals of going fast, fast, fast:1. Forget “throw your arms”I’m not a fan of that old drill where kids get on their back and just throw their arms as fast as possible. Some call it overspeed training.I don’t buy it — physiologically, biomechanically or from a skill learning perspective.It doesn’t teach anything except throwing your arms really fast.And our sport isn’t just about moving your arms quickly. It’s about moving your arms quickly with great technique and good skill — under fatigue, under pressure, in competition.All of those things together.Just thrashing your arms isn’t speed development. It’s just thrashing.2. Speed is relaxationHere’s a core principle I believe in deeply:The faster you want to go, the more relaxed you have to be.So how does a coach apply this day to day?When you’re at the end of the pool about to send them off for a fast 50 — watch your language.Don’t say: “50 metres hard.”Don’t say: “All out effort.”Why? Because we want speed to feel effortless. Easy. Smooth.Try this instead:“This one — as fast as you can go, but easy, smooth and relaxed.”“Maximum speed, no effort, totally relaxed.”You’re marrying two concepts: maximum speed and maximum relaxation.Look at anything that moves fast in the animal kingdom. Look at track and field sprinters. The ones who move really quickly are loose, relaxed, smooth.You can’t swim faster by trying harder.Swimming isn’t an effort sport. It’s a technique sport. A skill sport. A relaxation sport.3. Speed is speed is speedJust because you’re doing 25s or 50s doesn’t mean you’re doing a speed workout.It’s all about the rest. And the intensity.A real speed set might look like:* 8 x 25 on 3:00 - longer rest if needed.* 6 x 50 on 3:30 - longer rest if needed.Complete rest. Easy, relaxed recovery — static or dynamic, your choice.Short distances. Maximum speed. Lots of rest.Speed is speed is speed.Yes, there’s a case for doing speed work at the end of a session when they’re tired — technique under fatigue. That’s real. That’s what heats and finals feel like.But if you’re trying to develop genuine speed — short distances, long rest, not too many of them, great speed.4. Fast + Long = BestWhen kids are starting out, we think about moving arms quickly. Fine.But as they develop, we need them to move their arms quickly with maximum distance per stroke.It’s no good if they can thrash their arms really fast but they’re taking 30 strokes per 50.We’re looking for the combination: fast and long.Fast is good. Long is good. Fast and long is best.Long strokes at maximum speed. Pressure on the water throughout the stroke. Maintaining length while moving quickly.That’s what we’re chasing.5. Speed work all year roundThis might be the most important one.I see coaches around the world obsessed with what I call exclusion blocks. The first seven weeks of the season — endurance only. Then pre-competition — a bit of speed, lots of threshold. Then they throw speed in at the end and hope it comes back.I totally disagree.Speed is the most precious thing in our sport.Nobody lies in bed at night dreaming of doing 40 x 100. Kids are lying in bed thinking: how do I go faster?Olympic gold medals. World records. PBs. Qualifying for the next level.This whole sport is about going faster.It makes no sense to kill speed off for months with huge volumes of training and then hope it magically returns.Wishing, hoping and prayer do not represent a solid strategy.Do speed work at least two or three times a week. All year round. Even in the middle of your so-called endurance block.More and more coaches around the world are moving away from exclusion blocks toward holistic, balanced programs that include deliberate speed work throughout the year.The One-Second TestHere’s my rule of thumb:Swimmers should never be more than one second slower than their PB 50 time — at any point in the year.Middle of an endurance block? They should still be able to touch speed.If you kill it off and just hope it comes back — chances are, one day it won’t.Speed is the most precious thing in this sport. Protect it.Over to youWhat are your favourite speed sessions?How do you talk to your swimmers about going fast?How do you generate real speed in your workouts?I’d love to hear from you. Drop a comment below.Wayne Goldsmith This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://swimminggold.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_2">swimminggold.substack.com/subscribe</a>

8 MIN

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