Master Elite Swimming Technique with Swim Speed Strokes

Swim Speed Strokes by Sheila TaorminaIn her best-selling book Swim Speed Secrets, 4-time Olympian and gold medalist Sheila Taormina revealed the freestyle swimming technique used by the world’s fastest swimmers.

Now in Swim Speed Strokes, Taormina shows swimmers and triathletes how to swim their best in all four swimming strokes—butterfly, backstroke, breaststroke, and freestyle. Swim Speed Strokes is now shipping online preorders! Look for the book in bookstores, swim shops, and online in early September.

Using crystal-clear photographs and her engaging, straightforward style, Coach Taormina explains the science behind power and speed in the water, explores the elements common to every stroke, and examines stroke technique in detail in individual stroke chapters.

Swim Speed Strokes features elite swimmers and Olympians including Peter Vanderkaay, Rebecca Soni, Aaron Peirsol, Rowdy Gaines, Ashley Whitney, Vlad Morozov, Ariana Kukors, Andrew Gemmell, Laura Sogar, Nicolas Fink, Elizabeth Beisel, Doug Reynolds, and Melanie Margalis.

Stunning over- and underwater photographs unveil the winning technique that has carried these athletes to the top of their sport. Whether you want to master every stroke or simply improve on your best one, Swim Speed Strokes will get you there and make you the strongest swimmer you can be.

Swim Speed Strokes for Swimmers and Triathletes
Foreword by Rowdy Gaines
Paperback. Full-color photographs throughout.
7″ x 9″, 224 pp., $21.95, 9781937715212

Find Swim Speed Strokes in your local bookstore, tri or swim shop, or from these online retailers:

VeloPress.com
Amazon
Barnes & Noble
Chapters/Indigo
your local bookseller
TriSports.com

Sheila Taormina’s Swim Speed Series reveals the world’s fastest way to swim. Both books are available in bookstores, swim and tri shops, from the publisher VeloPress, and from online book retailers.

Swim Speed Secrets for Swimmers and Triathletes book coverSwim Speed Workouts for Swimmers and TriathletesSwim Speed Strokes by Sheila Taormina

Swim Speed Secrets reveals the swimming technique used by the world’s fastest swimmers.

Swim Speed Workouts provides waterproof workout cards, drills, and training plan so swimmers can get in the pool and learn the fastest way to swim.

Swim Speed Strokes shows how to master elite technique in all four competitive swimming strokes.

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Learn more about Sheila here or at sheilat.com.

How do you do a push-up in the water? Try a Press-Out Drill.

The Press-Out Drill is an easy way to get in some quick upper body and core strength training in the middle of any swim workout. Press-outs can be tough depending on the water level at your pool, so maybe give this drill a first try in the deep end.

Before watching this Swim Speed Secrets drill video, please read this brief note about how the videos are intended to be used.

Swim Speed Secrets for Swimmers and Triathletes book coverIn Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers. Find new speed in the water with Swim Speed Secrets, which is available in bookstores, tri and swim shops, and online.

Distance per Stroke vs. Swim Stroke Rate: How to Find Your Swimming Cadence

Do you know your cadence?

Ask any committed runner or cyclist and you’ll probably get a confident reply. But ask a triathlete or swimmer his swimming cadence, and he’ll probably think you’re talking about how many strokes it takes to cross the pool.

Swimming cadence or stroke rate is the time it takes your arm to make one full cycle from hand entry through the underwater pull to recovery and back to hand entry.

You need to know it. If you don’t, there’s a good chance you’re leaving speed in the water.

Fast swimming relies on good technique because the medium of water is very dense. Little differences in swimming technique have big consequences:

  • If your stroke rate is too slow, you’re gliding.
  • If your stroke rate is too fast, your underwater pull is inefficient.

Stroke rate is half of equation that determines your swim speed. For an introduction to stroke rate, take a look at this post The Swimming Equation.

Then get to a pool and time your stroke rate!

How to Time Your Freestyle Swimming Stroke Rate Swimming Cadence

How to Find Your Stroke Rate

  1. Get a friend, a stopwatch, a clipboard, paper, pencil, and head to the pool.
  2. Warm up.
  3. Swim a series of 100s at your goal race pace.
  4. During these, your friend should time one full arm cycle. That is, start the stopwatch as soon as your leading arm hits the water and then stop it when that same arm hits the water surface in front of you again. (It doesn’t matter which arm.)
  5. Your friendly assistant should time your stroke several times during each 100. She should also occasionally time two full cycles (right arm then left arm) and divide that time by two to minimize error from reaction time.

Now that you have some data, review the stroke rates your friend wrote down. Look for the number that shows up most often. This is your stroke rate. Check out this post on what your stroke rate means to your swimming.

For a complete discussion of freestyle stroke count and stroke rate, take a look at Swim Speed Secrets.

Turning TV Time into Tube Time

Reader Beth, who has been writing about her progress with the Swim Speed Workouts program through comments on the Test Team reports, makes an excellent suggestion for comparing your stroke rate to the pros: Watch them race on TV or via online video and move your arms along. If their stroke rate feels fast, you probably need to speed up your arm cycles. You can also turn tube time into Tube Time: get your swim tubing and do a tubing set that matches the cadence of the pros on screen.

If you own Swim Speed Workouts, the green toolkit cards include an introduction to stroke rate. Many of the workouts include drills and fast turnover sets that improve stroke rate. Workout 5-1 includes drills on arm extension designed to help you find the best arm extension for you.

Sheila Taormina’s Swim Speed Series reveals the world’s fastest way to swim. Both books are available in bookstores, swim and tri shops, and online. Click below for online retailer links.

Swim Speed Secrets for Swimmers and Triathletes book coverSwim Speed Workouts for Swimmers and TriathletesSwim Speed Secrets reveals the swimming technique used by the world’s fastest swimmers.

Swim Speed Workouts provides waterproof workout cards, drills, and training plan so swimmers can get in the pool and learn the fastest way to swim.

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Learn more about Sheila here or at sheilat.com.

Freestyle Swimming Core Strength, Part II

Swim Speed Secrets underwater pull

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive. Here’s Part II of an overview of serape swimming, which is explained fully Swim Speed Workouts, a swim training program that develops the world’s fastest freestyle swimming technique. Part I of this series introduced the Serape Core Drive.

TIMING, RHYTHM, AND MOMENTUM

Many swimmers think low stroke count is the only key to speed, and they’ve sacrificed every natural instinct of athleticism to reach an all-time low count. They hold their extended hand/arm in front of their head, envisioning a “gliding” effect, to achieve low stroke count. Yet, many swimmers in this group remain mystified as to why their times don’t improve after years of working at lowering stroke count.

The reason is a lack of tempo (the rate side of the swimming equation, # Strokes × Rate = Time), and this is directly related to rhythm, timing, and fluidity of forward momentum.

Tempo (rate) is as important as stroke count. A swimmer must strive to lower either of the two numbers without adversely affecting the over-all equation. Optimizing the equation can be complicated with freestyle because our pulling arms move asynchronously. While one arm presses back on the water, the other arm recovers forward over the water. (For more in the Swimming Equation, read Swim Speed Secrets.)

But even though the arms move asynchronously during the freestyle stroke, particular muscles show up in both arm extension and core drive. Everything is connected; what may appear to be unrelated independent movements (each arm spinning freely on its own) is actually a coordinated, connected motion.

The serape movement is central to this connected motion. To feel the coordination and connection in your stroke you must be patient during the catch. A swimmer who rushes the catch, hastily pulling the hand back, lacks not only a feel for the water but also loses the opportunity to load the core with athletic tension. A swimmer who works through the details of the catch gains traction on the water and allows the core the moment to extend on the serape plane to load tension.

Stroke timing can be thought of in two ways. (For more, please see Swim Speed Workouts.)

Where does kicking fit in?

Every action has an equal and opposite reaction. This is true for swimming; a swimmer who doesn’t kick won’t pull as strongly under water because they aren’t anchoring their pull. A leg kicking against the water provides the leverage and stability that the core, shoulders, and arms need to pull more effectively. This is why all swimmers must kick, even triathletes. To neglect your kick is to leave a lot of speed in the water—and lose out on another way to build fitness, strength, and flexibility in your legs that can pay dividends for cycling and running.

Where Kicking Meets Breathing

Concentrating on my breathing during yoga class brought about the greatest benefit to my athletic performance. Under pressure, especially when my body was in a spinal twist, my diaphragm had to strengthen to breathe against the pressure and tightness. [Yoga helped my] diaphragm become very strong, giving me the ability during a race or training session to powerfully take in air volume.

The diaphragm also shares attachment areas with the psoas, [a crucial muscle group of the core drive]. Thus, this area has been called the part of the body “where walking meets breathing.” As a swimmer I’d rephrase that as “where kicking meets breathing.” So don’t dread the kicking sets on the workout cards. Instead, breathe strong and notice how the kick is connected to your breath.

VIDEO: See two drills from Swim Speed Workouts that help develop serape swimming, the Serape One-Arm Drill and Serape Kicking Drill.

Swim Speed Workouts is a card deck of waterproof swimming workouts designed to develop the technique used by the world’s fastest swimmers. Workouts and drills early in the program focus on developing feel for the water, fitness, and the high-elbow underwater pull. Workouts later in the swim training program focus on developing the timing, rhythm, and momentum of serape swimming.

The Swim Speed Workouts Test Team is a group of volunteers that committed to using Sheila’s workout program to get faster in the pool. They describe their early exposure to serape swimming drills and their later success in their Test Team reports.

Sheila Taormina’s Swim Speed Series reveals the world’s fastest way to swim. Both books are available in bookstores, swim and tri shops, and online. Click below for online retailer links.

Swim Speed Secrets for Swimmers and Triathletes book coverSwim Speed Workouts for Swimmers and TriathletesSwim Speed Secrets reveals the swimming technique used by the world’s fastest swimmers.

Swim Speed Workouts provides waterproof workout cards, drills, and training plan so swimmers can get in the pool and learn the fastest way to swim.

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Learn more about Sheila here or at sheilat.com.

Freestyle Swimming Core Strength, Part I

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive.

Here’s an overview of serape swimming, which is explained fully in Swim Speed Workouts, a swim training program that develops the world’s fastest freestyle swimming technique.

From Swim Speed Workouts:

If you’re unfamiliar with the terms core drive or hip drive, it’s probably because you know this concept as “rotation.” The more I coach, the more I realize that semantics are very important. I’ve seen the concept of rotation misinterpreted many ways by swimmers, including tipping the entire body on its side or rotating the shoulders as one unit.

A close study of swimming rotation reveals a coordinated, athletic movement that I refer to as core drive or hip drive, and even more specifically as serape. A serape is a shawl worn in Mexico and South America that is placed over the shoulder and draped diagonally across the body. The diagonal aspect of the way a serape is worn is where the term serape effect originated; it was coined by authors Gene A. Logan and Wayne C. McKinney in their book Kinesiology.

Logan and McKinney studied the connection between the trunk of the body and the limbs while observing ballistic activities (e.g., kicking a ball) and overhead activities (e.g., throwing). Their study of the throwing movement revealed an interaction between the pelvic girdle (the hips) on one side of the body and the upper core and throwing limb on the other side of the body. The ribs on the side of the throwing limb rotated one direction and the hips the other direction. McKinney and Logan discovered that this diagonal rotation prestretched or “loaded” the core with tension that could then be released and transferred to the throwing limb, increasing the overall power of the throw. They concluded that the diagonal/transverse movement noted in the thrower held true in all overhead activities and that the core should be trained and strengthened on diagonal planes and in rotational directions so as to take full advantage of the benefits it can deliver.

How does this relate to swimming? It relates because swimming is an overhead activity. We’re on a horizontal plane when we swim, so it’s not so obvious, but take that horizontal plane and make it vertical, and you’ll see that swimming is an overhead activity.

VIDEO: See two drills from Swim Speed Workouts that help develop serape swimming, the Serape One-Arm Drill and Serape Kicking Drill.

Swim Speed Workouts is a card deck of waterproof swimming workouts designed to develop the technique used by the world’s fastest swimmers. Workouts and drills early in the program focus on developing feel for the water, fitness, and the high-elbow underwater pull. Workouts later in the swim training program focus on developing the timing, rhythm, and momentum of serape swimming.

The Swim Speed Workouts Test Team is a group of volunteers that committed to using Sheila’s workout program to get faster in the pool. They describe their early exposure to serape swimming drills and their later success in their Test Team reports.

Sheila Taormina’s Swim Speed Series reveals the world’s fastest way to swim. Both books are available in bookstores, swim and tri shops, and online. Click below for online retailer links.

Swim Speed Secrets for Swimmers and Triathletes book coverSwim Speed Workouts for Swimmers and TriathletesSwim Speed Secrets reveals the swimming technique used by the world’s fastest swimmers.

Swim Speed Workouts provides waterproof workout cards, drills, and training plan so swimmers can get in the pool and learn the fastest way to swim.

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Learn more about Sheila here or at sheilat.com.

No More Sloppy Off the Wall! How to Perfect Your Freestyle Streamline

It might sound like flossing your teeth or eating your brussels sprouts, but your swim coach was right: it’s important to practice your streamline. Sloppy form off the wall is wasted speed.

Even triathletes need to work on their streamline to improve their hydrodynamics but also to improve their upper arm and shoulder flexibility and mobility for a more effective reach phase of the stroke.

Before watching this Swim Speed Secrets drill video, please read this brief note about how the videos are intended to be used.

Swim Speed Secrets for Swimmers and Triathletes book coverIn Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers. Find new speed in the water with Swim Speed Secrets, which is available in bookstores, tri and swim shops, and online.

The Swimmer’s Secret Weapon: Tubing Drills

Just as regular dryland strength training can turbocharge your swimming, spending just 3-5 minutes after every workout with effective swim tubing drills can make you rock-solid strong. The strength you can earn from tubing drills will pay off later in any meet or race when your stronger muscles will resist fatigue.

Practicing these drills correctly is crucial or you won’t gain the proper catch, high-elbow, and finish technique benefits that tubing offers, so watch the videos and use a mirror to make sure you’re tubing the right way.

Before watching this Swim Speed Secrets drill video, please read this brief note about how the videos are intended to be used.

Swim Speed Secrets for Swimmers and Triathletes book coverIn Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers. Find new speed in the water with Swim Speed Secrets, which is available in bookstores, tri and swim shops, and online.

The Single Best Swimming Drill: The Freestyle One-Arm Drill

Possibly the most valuable drill in any swimmer’s regular practice is the freestyle one-arm drill.

No other drill reveals weaknesses in your stroke like the One-Arm Drill. Spend a few laps of every workout alternating arms and you will quickly smooth out your stroke and even out the power from each arm.

Before watching this Swim Speed Secrets drill video, please read this brief note about how the videos are intended to be used.

Swim Speed Secrets for Swimmers and Triathletes book coverIn Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers. Find new speed in the water with Swim Speed Secrets, which is available in bookstores, tri and swim shops, and online.

How to Do a Freestyle Swimming Sculling Drill

The freestyle swimming sculling drill is a great drill to improve feel for the water and forearm strength. Make this a regular part of your swimming drills, or part of the Swim Speed Workouts swim training program, and you’ll feel power gains almost immediately.

Before watching this Swim Speed Secrets drill video, please read this brief note about how the videos are intended to be used.

Swim Speed Secrets for Swimmers and Triathletes book coverIn Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers. Find new speed in the water with Swim Speed Secrets, which is available in bookstores, tri and swim shops, and online.

Proper Freestyle Swimming Arm Extension vs. Gliding

A reader on the Swim Speed Secrets Facebook page made a point recently, “I know there is a fine line between gliding and extension. Could you explain further?”

In freestyle swimming, gliding is holding your leading arm out in front of your body for too long. Gliding makes you slower (see this post The Swimming Equation). Some swimmers, particularly triathletes, glide simply because it feels easier, but when you glide, you are missing the opportunity to take more strokes that will propel you forward faster. Gliding feels easier because it’s slower, just like soft-pedaling your bike or walking up a hill instead of running. Both are easier, both are much slower than racing.

So the reader is essentially asking, “How long is too long to hold your arm out in front?” When does arm extension become gliding?

During her career as a Olympic swimmer and world cup triathlete, Sheila Taormina reviewed archival video of the world’s top swimmers to analyze their swimming technique, stroke counts, and stroke rates. What she found makes answering this reader simple:

Extension becomes gliding at 1.7 seconds or longer.

Many gliders have stroke rates of 2 to 3 seconds per arm cycle. Since they are taking fewer strokes to cross the pool, these swimmers have low stroke counts, but they are also taking a lot longer to do it. (In this post, Sheila explains The Swimming Equation, showing why gliding slows swimmers down.)

In Chapter 7 of Swim Speed Secrets, Sheila includes a table that shows the stroke rates of the world’s fastest swimmers. Top swimmers swim with a stroke rate between 1.15 and 1.6 seconds. Any longer is gliding instead of swimming fast. The most common stroke rate among top swimmers is 1.3-1.4 seconds per cycle.

This may sound like a quicker cadence than you’d expect. When watching the summer Olympics, for example, some of the big guys look like they are hardly moving their arms as they set new world records. Even the elites who extend the most, like Michael Phelps and Ian Thorpe, simply appear as if they are moving their arms slowly. If you got a stopwatch and counted the time from one arm’s entry to its re-entry, you’d find that Phelps and Thorpe have stroke rates of 1.5-1.6 seconds per full arm cycle. Female elites swim on the faster end of the range. Sprinters in the 50m and 100m distances stroke even faster, between 1 and 1.2 seconds per cycle.

How to Time Your Freestyle Swimming Stroke Rate Swimming CadenceAre you a glider? Here’s a simple test to find your stroke rate:

  1. Get a friend, a stopwatch, a clipboard, paper, pencil, and head to the pool.
  2. Warm up.
  3. Swim a series of 100s at your goal race pace.
  4. During these, your friend should time one full arm cycle. That is, start the stopwatch as soon as your leading arm hits the water and then stop it when that same arm hits the water surface in front of you again. (It doesn’t matter which arm.)
  5. Your friendly assistant should time your stroke several times during each 100. She should also occasionally time two full cycles (right arm then left arm) and divide that time by two to minimize error from reaction time.

Now you have some data! Review the stroke rates your friend wrote down. You should now know your current stroke rate. If your rate is over 1.6 seconds, then you are presented with a wonderful opportunity: speed up your cadence and you’ll instantly swim faster!

Turning TV Time into Tube Time

Reader Beth, who has been writing about her progress with the Swim Speed Workouts program through comments on the Test Team reports, makes an excellent suggestion for comparing your stroke rate to the pros: Watch them race on TV or via online video and move your arms along. If their stroke rate feels fast, you probably need to speed up your arm cycles. You can also turn tube time into Tube Time: get your swim tubing and do a tubing set that matches the cadence of the pros on screen.

Swim Speed Workouts includes drills and speed sets designed to improve your stroke rate. If you own the book already, take a look at the green toolkit cards for a discussion of stroke rate and the swimming equation. Workout 5-1 includes sets that help swimmers find that perfect middle ground of short, powerful strokes and proper arm extension.

For a complete discussion of freestyle stroke count and stroke rate, take a look at Swim Speed Secrets.

Sheila Taormina’s Swim Speed Series reveals the world’s fastest way to swim. Both books are available in bookstores, swim and tri shops, and online. Click below for online retailer links.

Swim Speed Secrets for Swimmers and Triathletes book coverSwim Speed Workouts for Swimmers and TriathletesSwim Speed Secrets reveals the swimming technique used by the world’s fastest swimmers.

Swim Speed Workouts provides waterproof workout cards, drills, and training plan so swimmers can get in the pool and learn the fastest way to swim.

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Learn more about Sheila here or at sheilat.com.

Gliding During Freestyle Swimming Makes Swimmers Slower

A reader Larry has asked this insightful question: “If I am reading your book right, you seem to think the idea of streamlining is something that has somehow been misinterpreted by the masses. I have not finished the book Total Immersion, but so far it seems to emphasize glide. Is this just a matter of semantics or do you disagree with that approach?”

Before we answer, there is a semantic difference in how Larry has asked his question. In Swim Speed Secrets, Sheila says a swimmer is gliding when he holds his arms out in front of his body in an attempt to increase his distance per stroke or, put another way, reduce his number of strokes per pool length. Sheila describes “streamlining” as being a desirable way of pushing off the wall after a turn. (Watch Sheila demonstrate good streamlining in this video.)

But Swim Speed Secrets fully answers this question in detail in Chapter 2: The Big Picture — Understanding the Swimming Equation. In this chapter, Sheila explains how swimmers need to consider not just the number of strokes they take, but also their rate of stroke turnover.

Swim Speed Secrets underwater pull

Allison Schmitt, 2008 Olympic medalist, does not glide.

From the book: “A weekend swimming clinic is coming to town. It is marketed as holding the key to unleashing your swimming potential. At the clinic, swimmers are told that taking fewer strokes is better. The focus is entirely on reducing the number of strokes to get across the pool. From the swimming equation, we know that this is a good thing. However, at this clinic, swimmers are not told about the rate part of the equation.

All weekend, the participants are in the water — reaching, extending, and gliding out front. They look beautiful and smooth.

The athletes get excited about having reduced their number of strokes from 10 down to 8. They probably raised their hands to tell the coach the good news, and the coach probably high-fived them. But, here is the problem: the coach never told them about rate. No one timed their turnover. Now, instead of taking 1 second per stroke, the swimmers are taking 1.5 seconds per stroke, because they are gliding out front so long on every stroke.”

Sheila then uses basic math and a simple equation to show that swimmers who take fewer strokes at slower rates will swim slower, not faster. It looks like this:

(10 strokes per length of the pool) x (1 second/stroke) = 10 seconds to swim a length
(8 strokes per length) x (1.5 seconds/stroke) = 12 seconds to swim a length

That’s 20% slower!

Swim Speed Secrets straight-arm underwater pull

This is Sheila’s friend Jim. They have the same stroke count per length, but Jim is 19 seconds slower per 100. Why? His body position, head position, and hip rotation are good, but he glides and pulls with a straight arm.

Or, as Sheila says in the book:

“Yikes! They became slower. They left the clinic thinking they had become faster, but the opposite was true. And the reason they got slower was that they were taught only half the equation and led to believe they could improve their swimming by focusing only on reducing the number of their strokes.

They may not realize this for a while. In fact, many of them may never quite understand, instead always wondering why they did wrong.”

[cont'd]

“The bottom line is that you cannot improve the number of strokes side of the equation by gliding out front. That is not what competitive swimmers do to improve their swim times.

That said, gliding does serve one particular group of swimmers quite well. It serves the swimmer who would like to enjoy the sport simply for exercise or is learning to swim simply to survive through a triathlon or, as a friend of mine once put it, in case your boat sinks.”

[cont'd]

“However, if you are a swimmer who wants to be competitive, then you have to hang with me for awhile longer to find out how to reduce the number of strokes you take without adversely affecting your rate.”

Sheila’s approach in Swim Speed Secrets addresses both sides of the swimming equation.

In her book Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers.

Find new speed in the water with Swim Speed Secrets, available now in bookstores, tri and swim shops, and online.Swim Speed Secrets for Swimmers and Triathletes book cover