What's it like to swim in a Swim Smooth Squad?

Alison Smith
Sep 22, 2025
2 min read

Our squads aren’t just about swimming faster. They’re about training smarter, building community, and tailoring coaching to suit every individual—whether you're chasing a Rottnest solo or simply want to feel better in the water - be it pool or open water.

Here’s what makes Swim Smooth Squads unique, and why so many swimmers come back week after week—even at 5:30 in the morning in some countries!

The Red Mist Set: Hard Work with Purpose

At the heart of a full weekly program sits the Red Mist session—a long, endurance-focused set often spanning 4–6km. It challenges the swimmer physically and mentally, with precise pacing guided by Tempo Trainers and carefully structured intervals.

Each lane hosts a team of swimmers working together but swimming solo—no drafting, no hiding. The leader sets the pace, and the group flows in a steady rhythm behind, building resilience and pacing skill.

Individualised Coaching in a Group Format

Walk onto the pool deck at any Swim Smooth Squad and you’ll see it straight away: no one is trying to force swimmers into the same mould.

Instead, coaching is built around the Swim Types model—recognising that swimmers differ in background, body type, flexibility, and experience. Whether you’re a classic ‘Overglider’ needing to lift your stroke rate or a ‘Bambino’ learning rhythm and timing, the squad structure allows you to work on your needs at your level.

This isn’t one-size-fits-all coaching—it’s targeted guidance, delivered in real time.

Drills, Data, and Dynamic Feedback

Sessions are never repetitive. Each includes a focus—technique, threshold, open water skills—with drills chosen to reinforce key movement patterns.

Tempo Trainers, pacing targets, and consistent CSS testing ensure that swimmers progress measurably.

But what sets Swim Smooth apart is the immediacy of feedback. Coaches observe in real time, offering specific cues and corrections during the set where they can—not just after it’s over.

Whether it’s correcting a crossover, adjusting a breathing pattern, or helping you manage pacing on the fly, the attention to detail is constant.

Community, Camaraderie, and Coffee

Swim Smooth Squads aren’t just built on performance—they’re built on people.

There’s a strong sense of community: friendly greetings before sunrise, shared pacing goals, mutual encouragement, and yes—the all-important post-swim coffee or beer club!

For many, the squad becomes more than just a training group. It’s a place to belong, to improve, and to connect with others who share your goal.