We've created this useful, interactive User Guide for you to test drive the GURU - be sure to have your sound on and listen for the prompts!

We offer 4 payments levels based on the amount of input you may require for your swimming: Guidance £FREE (forever!) Understanding £2.99/mo Routine £9.99/mo Ultimate (Coming Soon) £49-149/mo All prices are in £GBP. Please click here for subscription pricing in your currency.

You can get 7-day’s worth of FREE access to the Routine level of the Swim Smooth GURU by creating an account here without any need to input any credit card details, giving you ample opportunity to connect your devices, download a couple of sessions, watch some inspiring videos, and then get down to the pool to record your swim for subsequent analysis.

Absolutely! You will continue to have access to the end of your billing cycle, but won’t be charged again after that.

Yes. You can get the equivalent of 2-months free for every 12-month subscription block - improving your swimming with Swim Smooth has never been more affordable.

Quite simply because it works with the smartwatch you already own! While some may flaunt fancy technology at significant extra cost, they also often lack a systematic coaching approach. At Swim Smooth, we stand firmly on a proven methodology enhanced by our patented cutting-edge technology. When considering a coaching program, don't just tally the financial cost. Online coaching apps tend to be similarly priced. What truly matters is your valuable time. You deserve a coaching system that maximizes every minute you invest. With Swim Smooth, you're making the best investment in your swimming journey. Fancy technology has its allure, but it must be anchored in a systematic methodology that caters to all individuals, connecting you seamlessly with a blended learning experience guided by a real-world coach whose DNA aligns with the system. Don't miss out on this game-changing opportunity. Register here for a totally free, no-credit card required trial.

Yes, it most certainly does!

Yes, absolutely! Our CSS Calculator lets you choose between metric (meters) and imperial (yards) pool measurements. It calculates your CSS pace per length for pools of 20, 25, 33.3, or 50 meters/yards and even provides the correct setting for your Tempo Trainer Pro—truly amazing!

We currently support: Apple Watch (series 2 and above) - download here 90+ Garmin devices - download here Other devices will be coming in the near future - watch this space!

Really simply - just like this:

We have a Garmin integration which allows us to pull your data from your Garmin Connect IQ account in order to consolidate all your swimming data in one place. Here's how to do it:

Stroke Insights work on all Apple Watch models from Series 2 and above as well as select Garmin models with the hardware and firmware to support our technology. As other devices start to open up their access to the gyros and accelerometers within, so too will we continue to expand to these other devices.

Not at this stage, but watch this space!

No, definitely not. We recognise that not everyone likes to wear a watch when they swim. Sometimes this is because you don’t want the hassle of having anything technology-based on your wrist when you swim, and sometimes it’s because you don’t like the actual feeling of something on your wrist when you swim. We get it! Two additional reasons why we chose to first start with the Apple Watch was because it’s form factor is small and light on your wrist when you swim, and secondly because it’s designed to be a “set and forget” device when you swim, i.e. press go at the start and stop at the end of your swim and let us do all the interval interpretation between. That all said, if you still don’t fancy the idea of using a watch, we’ve baked in the ability for you to add your sessions manually as a simple training diary so that you can keep on top of your swimming progress. Simple.

If you can swim 400 meters continuously with a CSS pace of under 2:30/100, you should be able to handle most sessions in our Training Plans. If you're below this level, don't worry—our Learn-2-Swim materials, Fault Fixers, and Swim Type sessions are designed to help. We've carefully designed our Training Plans to accommodate a wide range of abilities, similar to how we run our Perth Squad. For example, in Perth, we operate four lanes, all following the same session format but covering different distances based on CSS speed: Lane 1: CSS 1:44/100 to >2:10/100, covering 2,200 to 2,500 meters in a 1-hour session Lane 2: CSS 1:34/100 to 1:43/100, covering 2,600 to 3,000 meters in a 1-hour session Lane 3: CSS 1:29/100 to 1:33/100, covering 2,900 to 3,400 meters in a 1-hour session Lane 4: CSS 1:15/100 to 1:28/100, covering 3,200 to 3,600 meters in a 1-hour session For each session you attempt, you can use our intelligent session scaler to select a distance that suits your ability level. This tool automatically adjusts the session length to ensure it's tailored to your current fitness and skill level, helping you get the most out of your training.

In the UK especially, it’s not uncommon for swimmers to face overly strict health and safety regulations, with some pools banning soft, flexible fins but allowing hard, rigid paddles—an odd and counterintuitive policy. If you're facing this issue, here are some suggestions: Find a Friendlier Pool: If possible, seek out a pool that allows swim training aids. Even if it means a 10-15 minute longer drive, the benefits of using these aids outweigh the inconvenience. These pools are often more accommodating to lane swimmers. Negotiate with Pool Management: If no alternative pool is available, consider speaking with the pool manager to propose a fin-friendly lane during less busy times. Politely suggest that this could attract more swimmers and generate extra revenue. Persistence and positivity can go a long way in winning them over. Modify Your Drills: If you're unable to use fins, reduce the distance of drills that typically require them. For example, instead of 50m of '6/1/6' followed by 50m freestyle, do 25m '6/1/6' followed by 75m freestyle. While not as effective without fins, this allows you to practice key elements of your stroke. Sessions Without Equipment: Remember, some sessions, like 'Red Mist' or the main set of a CSS session, don’t require any equipment—except perhaps an unobtrusive Tempo Trainer Pro.

No. Our primary focus is for those who wish to improve their freestyle swimming, especially for longer distances.

In the past, coaches have used "hypoxic breathing sets" to develop lung capacity by restricting breathing frequency, asking swimmers to take more strokes before breathing. Our B3/5/7/3... pattern follows this concept, but many swimmers mistakenly hold their breath on longer counts, which is harmful. Instead, focus on breath control and relaxation. Exhale smoothly, like sighing, and find a balance between swimming too fast and panicking for air, and swimming too slowly, compromising your inhalation. Don't hesitate to take extra 'cheat' breaths as needed. The goal is to gradually and safely develop your breathing pattern and exhalation/relaxation skills—not to be a hero. You'll appreciate returning to your regular breathing routine even more!

On CSS "Test Day," when you record your 400 and 200 times for the CSS Calculator, it's ideal to gather a few additional metrics. Ask a friend to note your finishing times for both distances and your first 100 of the 400. During the 3rd 100 of your 400, have your friend count how many strokes (left and right) you take in a 15-second period, then multiply this by 4 to determine your "Base Stroke Rate." This rate will be used in some Technique sessions to refine your rhythm. Since stroke rates can vary over different distances, this number will serve as a close estimate, allowing you to work within a range and adjust based on experience.

The Finis Tempo Trainer Pro is a game-changing piece of training equipment. It acts as a virtual training partner, helping you perfect pacing and refine your stroke rate. Its small, unobtrusive design makes it easy to take anywhere, and it’s unlikely to attract any attention from lifeguards, even in the UK. Investing in one can significantly enhance your swimming experience—you won't regret it.

It's interesting how we often spend 20-25 minutes warming up during training sessions to prepare for sub-threshold intervals or drills, yet in races, we rarely achieve this level of warm-up. Whether due to time constraints, pre-race anxiety, or course limitations, the lack of a proper warm-up can leave us feeling terrible at the start—struggling for air, unable to find a rhythm, etc. This is where the "no-warm-up Red Mist" set comes in. It conditions you to mentally prepare before starting and to control your pace at the beginning, avoiding the pitfalls of starting too hard and burning out, while still meeting your turnaround times. This session is highly specific and will help you condition yourself for the first 10 to 15 minutes of your race, with lasting benefits throughout the race.

Whilst some of our sessions don’t specifically feature a set Cool Down, that’s not to say you can’t do one if you’ve got time and feel like an extra loosen-up at the end of a session. We normally recommend 100 to 200 easy ‘choice’ and this can be anything from a bit of backstroke / breaststroke to fins or pull buoys – you decide!

Not every session you do has to be (or should be) super structured. Sometimes it’s nice (especially over short distances and/or in the warm-up) to simply interpret an adjective as you see fit on the day based on how you are feeling. Equally, we will sometimes not specify an exact rest period between technique or warm-up intervals for this same reason – it’s not super important and so long as you’re not hanging around and having a cup of tea between your single length drills, we’ll be OK with that!