Under Water Footage

Hey Team

Thanks for coming along this morning please find the underwater footage of your swimming from today.  I hope you find this useful and if you would like specific support in developing your swimming then come in for a 1:1 or 2:1 and I'll happily try and develop your specific swimming technique.

Any feedback to the sessions, please let me know.  

Good to see Hugh focusing on his watch technique... :-) 

Lane 2 - footage starts at about 1:46min..

Arm Recovery - Technique Session

Well done today, remember body rotation is key to this. If you are flat in your BR then the correct arm recovery is hard to achieve.


  1. Once you finish the stroke at the back 
  2. Pop with the elbow and roll the elbow through the recovery
  3. DON'T try and lift the hand and move the hand to the entry - this will be controlled with the elbow.
  4. At Entry - stable shoulders
  5. DON'T REACH FORWARD - if you finish at the back of the stroke with the opposition arm you will get a natural rotation and forward movement happening.

On Entry

  1. Hand is lower than wrist
  2. Wrist is lower than elbow
  3. Elbow is lower than shoulder
  4. Shoulder is nice and high

These points above are reliant on you having a stable and high shoulder position - very hard to achieve if you drop the shoulder. 

Under the water

  1. Hand and forearm drive the movement 
  2. Keep your elbow nice and high
  3. Start slow and accelerate through the stroke and use your body rotation to help generate power 

Think about having your elbow pointing to the side of the pool as you take each stroke.  If your elbow is pointing up then you are most likely pulling from the elbow to drive the stroke under the water. 

Helpful links to look at

CSS Test 8 June 2016

Squad CSS Results 

Click here and place your 200m and 400m times into the sections and calculate your CSS TIME. 


Pacing is very important and while it's a MAX EFFORT set it's still important to understand the distance you are doing so you can hopefully build your pace or hold your pace through the distance.


Please bring your Tempo Trainer Pro on the 22nd & 29th of this month to help develop better pacing in the sessions I have planned. 

If you don't have one visit www.dqdswimming.co.nz and use the code 'BOOST' to get 10% off your order.


Name 200m Time 400m Time CSS MODE 2 Tempo Trainer
Matt Merrick DNS DNS 1:31 22.87
David Trail 2:37 5:33 1:28 22.00
Ross Bradding DNS DNS 1:31 22.87
Dan Donaldson 6:26 3:11 1:38 24.38
Cathryn Barber 3:09 6:39 1:45 26.25
Paul Nolan 6:03 2:54 1:35 22.63
William Black 6:13 3:01 1:36 24.00
Cec Haines 3:13 6:46 1:47 26.63
Josh Hamblyn 3:16 6:48 1:46 26.5
Greg Knight 3:15 6:35 1:40 25.00
Paul Scoringe DNS DNS 1:49 27.13
Blair Straham 3:34 6:49 (350m)7:47 2:07 31.63
Jo Straham DNS DNS (300m)DNS 2:07 31.63
Hilary Robotham ) 4:07 31.63

100m and 200m Time Trials

200m Timed - Max Effort

2nd October 2015

Name 100m Split 200m Time
David Trail 1:26 2:54
Dan Donaldson 1:25 2:56
Cathryn Barber 1:29 3:05
Paul Nolan 1:23 2:50
William Black 1:22 2:51
Cec Haines 1:30 3:04
Josh Hamblyn 1:28 3:05
Paul Scoringe 1:32 2:13
Blair Straham 1:42 3:30


100m Timed - Max Effort 

18 September 2015

Name 100m Time
David Trail 1:09:70
Dan Donaldson 1:24:02
Matt Merrick 1:15:16
Cec Haines 1:27:86
Josh Hamblyn 1:28:7
Paul Scoringe 1:29:27