And according to Steven Shaw, founder of The Art of Swimming, my strained lengths with my head sticking out the water aren’t doing me any favours. Shaw developed his method 25 years ago ...

steady rhythm. This, he explains, is part of "smart swimming" – knowing when to work and when not to work. "Before every propulsive movement is a non-propulsive movement," he says. "You have to ...

Figure 1: Features of thunniform body shape and patterns of lateral undulation during steady swimming. Our morphological investigations demonstrate that the anatomical specializations associated ...

Take 15-20 seconds rest. You’ll then swim four 100s, increasing the effort slightly to RPE 5-6/10, taking 15-20 seconds rest between each, before going into a steady 400, holding RPE 4/10.