If you've ever written a set, watched it unfold, and thought, "Hmm... this isn't quite hitting like I hoped," you're not alone. That moment is where the magic of data-driven swim coaching really kicks in.
This article is about using data and your own coaching instincts to refine training on the fly. We're diving into the power of the coaching feedback loop, how to iterate based on the data, and how to bridge the gap between skill work and race execution.
So let's get into it—because smart tweaks beat wholesale overhauls every time.
The best swim coaches aren't just planners—they're adapters. The feedback loop is where that adaptability shines:
Track performance data (Speed underwater, Stroke Rate, Turn Times—you name it).
Pair that with coaching observations and swimmer insights.
Design or tweak training based on trends you see.
Assess and adjust, then repeat.
It's not flashy, but it works—especially when done consistently. Because of those tiny course corrections? They compound into big performance gains.
Here's how to move from "here's the data" to "here's what we're doing with it."
Step 1: Revisit the Goal
Look back at what you aim to improve—maybe it's improving back-half speed, fixing sluggish turns, or building race-pace endurance.
Step 2: Monitor Progress
Track progress using Weekly Reports, Live Data, or Activity Details, combined with your keen eye.
Step 3: Refine the Plan
Tweak your sets, add more rest, switch the drill, add speed or resistance. You don't need a complete rewrite—just smart, subtle adjustments.
Pro tip: Keep swimmers in the loop. When they understand the "why," they're way more likely to give their best effort.
Let's say your swimmer's turn times are off. At first glance, you're thinking "faster turns." But then the data shows the issue is actually happening before the turn—Stroke Rate End drops too early, leading to a long glide and a weak wall.
Solution?
Add drills focused on maintaining Stroke Rate into the wall
Use sets that emphasize fast transitions
Reinforce push-off mechanics and streamlines
You're not just saying "go faster"—you're showing them how.
A lot of coaches stop at teaching the skill. However, the true payoff comes from teaching swimmers to execute those skills under pressure—in practice, fatigue, and race conditions.
Wayne Goldsmith's performance practice model nails this idea. Skills must go through these stages:
Learn the skill
Refine it
Add speed
Sustain under fatigue
Execute under pressure (physical, mental, technical, tactical)
Stay consistent in any setting
Race with it like second nature
To ensure skills transfer throughout, you can layer in data like Speed Underwater, Distance Per Stroke, Stroke Rate, or Turn Time during practice and race. If your swimmers show perfect underwaters in easier swims but lose them mid-set or during a race, this is your roadmap—and your fix.
Train with intention. Track the data. Close the gap between technique and performance.
Next, let's talk sets because that's where all this theory gets real.
This progressive set helps swimmers develop the ability to hold technique and Stroke Rate under fatigue—exactly what races demand.
The Set Progression
Start with:
6x75s on 1:20, holding 200 race pace
Then, each week:
Add 2 reps every week, building up to 16x75s
Maintain consistent technique and Stroke Rate as reps increase
Coach + Swimmer: Choose a target race and agree on a target time (not necessarily a cut).
Together: Review the swimmer's Focus Like Me to pick one metric that needs improvement and can help close the gap to the goal time.
Set a SMART Goal around the chosen metric.
Coach: Determine race splits and define each rep's test set and split goals.
Post-Set: After running the set, highlight 1–2 reps and ask the swimmer a feedback question (e.g., "What happened on rep 5?").
Swimmer: Use your Activity Details to respond and select 2–3 supporting metrics to answer the question.
Coach + Swimmer: Review the feedback and discuss what should change or stay the same heading into the next test set.
Coach: At the midpoint of the training cycle, add progress notes and adjust the swimmer's focus based on how they're trending.
Stroke Rate (SR): Are they maintaining race pace rate through fatigue?
Split Consistency: Are they pacing consistently across reps?
Breakdown Points: When does form start to fade? Is there a shift in SR, DPS, or Speed?
Let's say the data shows a swimmer's Speed Underwater is consistently low off the walls. Instead of just telling them to "kick harder," we can take a smarter approach—designing a targeted plan that combines drills, dryland, and equipment to build the strength, control, and technique needed to boost that number.
This is just one example of how we can use data to guide training across multiple modalities—not just swimming.
Targeted Data Point:
Speed Underwater – Measured off each wall to evaluate breakout power and momentum.
In-Water Drills:
5 Kick Breakout Challenge: Start with 5 dolphin kicks off each wall, then add 1 kick per rep. Builds control and helps measure how far speed can be sustained.
Vertical Kicking: 30 sec max-effort in streamline + 15 sec rest. Trains power and kick rate, which directly impact Speed UW.
Equipment Integration:
Monofin: Drives a stronger hip-initiated kick, building the coordination needed for efficient underwater propulsion.
Drag Socks or Ankle Bands: Add resistance to make kick training more intense and expose weaknesses in form or tempo.
Dryland Support:
Reverse Sled Drags & Loaded Squat Jumps: Develop lower-body power to push harder off the walls.
Hollow Body Holds & Resisted Flutter Kicks: Strengthen core control to maintain tight streamline.
Banded Ankle Mobility Drills: Improve plantar flexion for better kick extension and speed.
Sample Set:
3 Rounds of:
4x50's 6 dolphin kicks underwater with drag shocks as fast as possible- the rest easy free
#1-2: 3 dolphin kicks off wall
#3-4: 4 dolphin kicks
#5-6: 5 dolphin kicks
#7-8: 6 dolphin kicks
Instructions:
Focus on powerful, consistent kicks — not just the number of kicks.
Swim the rest of the 25 at a moderate pace to reset before the next.
What to Track with TritonWear:
Time Underwater (TUW): Does it increase in proportion to the kick count?
Speed Underwater(SUW): At which kick count is the swimmer fastest? Look for the sweet spot — the combo where TUW is long and SUW is high.
Tracking Speed UW across reps (especially with and without equipment) gives you clear insight into whether your training is actually translating into improvement.
Big Picture: This is just one way to improve one metric. There are countless ways to target different performance metrics—Stroke Index, DPS, and Push Strength—through dryland, drill progressions, and resistance.
Data doesn't just live in the pool.
It should guide how you plan seasons, design sets, choose equipment, and build dryland. Every training environment is a chance to move the numbers and performance in the right direction.
Train smart. Track smarter. And keep evolving—one data point at a time.