SG Sink Or Swim 

The Rhythmic Key to Mastering the Medley — One Count at a Time   The Individual Medley (IM) is swimming’s ultimate test of versatility, demanding flawless transitions between four distinct strokes: butterfly, backstroke, breaststroke, and freestyle. Yet for many swimmers — from age-groupers to seasoned competitors — the real challenge isn’t just executing each stroke, but nailing the rhythm, timing, and mental shift  between them. Enter the 3-2-1 Drill  — a brilliantly simple

Mastering the Pull, Recovery, and Timing — One Arm at a Time   Butterfly is often described as a full-body wave — a seamless undulation from chest to toes. Yet the arms play a critical role: they generate lift for the breath, create forward propulsion, and set the rhythm for the entire stroke. But when both arms move simultaneously, it’s hard to isolate errors, correct imbalances, or refine technique. Enter the Arm-Leading Drill  — a powerful, focused exercise that uses singl

The Simple Count That Transforms a “Flat” Stroke into a Fluid, Powerful Rhythm   Backstroke is often misunderstood as a passive, “resting” stroke — but elite backstrokers know the truth: power and efficiency come from precise timing and core-driven rotation . Yet for many swimmers — from beginners to seasoned competitors — the stroke feels stiff, exhausting, or uncoordinated. Arms windmill, hips sink, and the kick becomes a frantic scramble just to stay afloat. Enter the 3-2-

Mastering the Last 15 Meters — Where Races Are Won and Personal Bests Are Born   In freestyle racing, the clock doesn’t stop when you’re tired — it stops when you touch the wall. And more often than not, the difference between victory and “what if” isn’t the first 50 meters… it’s the final sprint . Yet many swimmers fade in the last 15–25 meters: stroke rate drops, kick weakens, head lifts, and momentum dies. The reason? They haven’t trained their bodies — and minds — to fini