If you’ve ever felt like your swimming progress has stalled or, worse, gone backward, you’re not alone. I used to think that if I just logged more laps, I’d magically improve. But swimming—like life—isn’t linear. It’s more like walking up a mountain with a yo-yo in your hand. Sure, the general direction is up, but that yo-yo? It’s bouncing all over the place. 📉📈

Today, I want to break down some powerful insights about why you're not getting better at swimming—and how to turn the tide. Because the truth is, it’s not about grinding harder; it’s about being smarter in the water.

🏊♀️ Progress Isn’t Linear—And That’s Okay

We tend to imagine progress as a straight line: train, improve, repeat. But training, especially in swimming, doesn't work like that. One week you're gliding through the water feeling invincible, and the next you're fighting for breath, questioning if you've learned anything at all. That phenomenon is real. It’s the body adapting and your brain trying to make sense of new technique and muscle memory.

Remind yourself: regression isn’t failure; it’s part of the improvement process. Think about financial investing. You don’t sell a stock the first time it dips—because long-term growth doesn’t happen in a straight line. Swimming is no different. Stay the course.

🎥 Video Yourself Early

This one changed everything for me. I waited years before watching a video of my swim… and instantly regretted not doing it sooner. The moment I saw myself, I realized my perception and reality weren’t even close. My head position, my kick, my timing—it all needed work.

If you're not sure whether you're improving, video feedback is the fastest way to spot inefficiencies. It’s like checking your form in the mirror at the gym—it gives you a reference point you can work from. Don’t rely solely on feel; give your eyes some data, too.

🧠 It’s Just as Mental as It Is Physical

Your mindset in the water matters just as much as your arm stroke. I've seen strong athletes panic in open water simply because they weren’t mentally prepared. Your brain is wired to fight discomfort, and swimming—especially as a beginner—can trigger fight-or-flight responses.

Master the chaos in your head, and you’ll master the chaos in the water. Practice being uncomfortable. Simulate open water starts, swim without stopping, wear foggy goggles on purpose—whatever gets you used to the unpredictable. Confidence comes from situations you've already survived.

⏱ More Isn’t Always More

Here’s an unpopular truth: just swimming more won’t make you faster. Yes, volume matters—but not more than your technique. Put simply, if you're ingraining poor habits, all you're doing is getting worse at a faster rate.

Start trading quantity for quality. Pay attention to your body position, breathing rhythm, and stroke efficiency. Use swim tools sparingly and intentionally—not as a crutch. Technique first. Laps later.

🎯 Small Goals Create Big Momentum

When I first got back into training, my goal was simple: swim 500 meters without stopping. That was it. Nothing fancy, no podium dreams. But that small win fueled my next one, and the process took on a life of its own. Fast-forward a few years and I’ve competed in triathlon world championships—but it all started with that modest target.

Set a meaningful yet attainable goal. Whether it’s shaving 5 seconds off your 100-meter pace or swimming your first open water race, goals give your workouts direction and a reason to keep showing up. Don’t swim aimlessly—swim with intention.

👟 Forget Fancy—Get Comfortable

One last thing: don’t fall into the trap of thinking you need the latest tech to improve. The most comfortable pair of goggles will always outperform the fanciest model if they keep water out and help you relax. The same goes for suits, caps, and even training fins. Prioritize comfort—it breeds consistency, and that’s the real magic.

🌊 Find Your Joy

Pool swimming. Open water. Early mornings. With friends. Alone. However you choose to swim, enjoy it. That joy will carry you through the tough sessions, the setbacks, and the days when progress feels invisible. There’s a whole world of swimming out there. Go explore.

🔑 Key Takeaways

• 🏊♀️ Progress in swimming isn't linear. Expect ups and downs, but keep moving forward.
• 🎥 Video yourself early. It’s one of the fastest ways to spot and correct mistakes.
• 🧠 Train your mind. Swimming is mental. Learn to manage stress and panic.
• ⏱ Focus on technique, not just volume. Quality beats quantity.
• 🎯 Set goals, even tiny ones. They provide purpose and motivation.

Source: Inspired by insights from a personal swimming progression journey and key lessons shared by experienced athletes and coaches. For more on skill-based growth and mindset in sport, see this video on swimming progress (YouTube).