Top 10 Tips from Jan Francke

1. The water is my friend, don't fight it

2. Sculling isn't just for beginners

3. Do drills every single session (see this post for drill ideas)

4. Kick-ing isn't really a four-letter word (Though side kicking is, for me, another story!)

5. Kick without a kick board. (Start on my back, then side to side)

6. There's no excuse for not knowing how to flip turn. (Now I can)

7. On freestyle, high elbows on both arms, watch my hand entry, don't dig so deep, glide, catch and pull myself forward and finish each stroke strong - but focus on one detail at a time

8. Mix in some back, breast stroke and an easy 50m between harder efforts for active rest (Fly will have to wait - Yi-khy?)

9. Use stretch cords often but use pull buoy and paddles in moderation

10. You get out, what you put in

One final thought: smile before, during and after each session. It's swimming, not geopolitics.

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Jan became a member of the Czech national triathlon team when he was 15 years old. He's an accomplished sprint and Olympic distance triathlete and has coached athletes in Boulder, Co and most recently, in Squamish, BC.

He's been the coach of the Squamish Titans' masters swim squad for the 2010-2011 indoor season. He led the team to multiple podium finishes as well as provincial records for Yi-khy Saw at masters meets in Victoria and Kelowna earlier this year.

Jan continues to race competitively; he won the BC provincial age group 25-29 title in 2010. He's returning to Europe for the summer race season. Be fast.