Caveman’s semi secret swimming protocol


Thought you’d like the Captain America Speedo. It has a star on the front. ( I like to antagonize Speedophobes with my speedo collection, but so far I’ve only got smiles and comments)

Swimming is all about efficiency. Fitness and power is just a sideshow. You can quote me on that.

I’ve been swimming for 24 years now. I used to be able to knock out hard 6km sessions by myself all week long, I once swam a 10.5km session when I trained with Brett Sutton, I once did 80x100m, leaving on 1.25 in a 50m pool in Pretoria and I’ve swum with dozens of swim squads across the world. For a few years there in the mid 90s I was one of the ace swimmers in France and on the ITU circuit. (Never quite recovered my swimming speed after a broken collarbone in 98)

Understandably I now get really bored with swimming really quickly.

I found 2 great swim coaches who share my view on swimming: Maximize efficiency and minimize swim training.

Bob Bruce in Bend Oregon has been doing the underwater video for a few years now- When I 1st saw myself on tape, I didnt believe it was me. I know what a good stroke looks like, and I thought mine was pretty good, but that 1st taping was horrible. After so many years of reinforcing a bad stroke, it tooks a long long time to change even the smallest things. Its been a work in progress, and after 3 years, I can now swim near the front with hardly any training at all!

Mikael Mendonca in Cape Town took me under his wing this summer, videoing my stroke and teaching me a whole new set of drills which made up 70% of my massive weekly training volume from Feb to April. 8km a week. Mikael wrote me 3 sets of training programmes: 1 for early season- about 70% stroke drills from Feb-April. One for mid season, about 8km a week- about 40% stroke drills- from April to July. And a race programme for August to Oct.

A month ago coach Bob Bruce from COMA here in Bend did an underwater video of my newer stroke. You can see by the black dots and the arrows, he wants my elbows higher, thus allowing my forearm and hand to scoop more water  and shove it back instead of downwards.


The picture at the top of the page is the newest- the elusive high elbow is getting there.

But boo boos still happen… Like this high 5, dropped elbow and trailing bubbles


Here is Mikaels’ complete Base training programme. Rotate through sessions 1-3 in order. I wrapped them in hard plastic, and leave them pool side.

Julie Dibens, eat your heart out: (she swims 25km a week and doesnt believe I really do the 8km/week Caveman schedule)

This is the programme I was following when winning 4 XTERRA Championship races this summer:



Conrad Stoltz 4 x XTERRA WORLD CHAMP » Going swimming with the Caveman 09-02-2012, 05:30

[…] have already written about this topic twice in “Caveman’s semi secret swimming protocol” and “Champions training- different stroke for different folks” but a revisit is always […]

Reid Weber 23-09-2010, 20:57

Hi Conrad,
I tried a shortened version of the first one last night. The breathing every 5 was tough. I was wondering what the finish drill and catch only drills are. I couldn’t find any demos or explanations of them. For the catch only drill I just pulled to to about my shoulder before pulling my hand up for recovery. I had no guesses on the finish drill.

Aleksandar 18-09-2010, 10:25

Jissis Conrad you are still obsessed with that massive volume.

I am impressed.

Wonder if Ian Roger would give you some bikesession like that;
10 min easy spin.
1*30 sec one leg spin.
20 min steady easy spin in aero position.
Cool down

Would love that

MarkyV 18-09-2010, 08:23

Try pressing your chest a hair bit more to get your hips up. Gotta love wetties, eh?

Missing Bend,


Leave a Reply




Story Time

Cavegirl on the way!!!

Cavegirl on the way!!!
Liezel and I are happy to announce our baby girl on the way! We are 23 weeks in, #PrincessHotstuff is fit and trim, and for me, time is not moving fast enough!  Due date 15-5-15. Suuuuper excited prix viagra en pharmacie! With these genes, she’ll be shooting hoops while wheelie-ing at the age of 3. […]
Read it...

Being the Caveman is hard work- have been busy…

Being the Caveman is hard work- have been busy…
As you all know, its easy to overindulge and pack on the pounds during the festive season, so Cross Training is a key ingredient to keeping the Caveman fit and flexable. Gotta keep on top of skills training too. Breakfast sure wasnt pretty. But its all part of the food chain… Like I said, being […]
Read it...

Caveman wins in mountain region of Scanno at XTERRA Italy

Caveman wins in mountain region of Scanno at XTERRA Italy
XTERRA Italy has the most amazing course! Parts through the old mountain town of Scanno. To the tune of "eye of the tiger" (thanks DJ Jack!) Caveman wins XTERRA Italy by 4 minutes. XTERRA Italy made is debut in the idyllic mountain town of Scanno, in the province of Abruzzo. In terms of the culture […]
Read it...

Caveman’s specialized equipment choices in quest for 7th World title

Caveman’s specialized equipment choices in quest for 7th World title
#aeroiseverything #soisfattyres #dittohorsepower ITU Cross Triathlon Worlds 2013 Long version Cross Tri Worlds Highlights. (Short version- 2.40) Racing through the dunes, stairs and sidewalks of Holland proved a fertile ground for innovative equipment choices.  From the video you can get a feel for the course- but the real test was the long sections of deep, […]
Read it...

a Caveman car for a Caveman situation…

a Caveman car for a Caveman situation…
Caveman’s Stellenbosch Kelfords Ford Fietsta Ambiente 1.4 [Open letter to friend and owner of Kelfords Ford and Mazda in Somerset West, South Africa] Dear Tristan, Thank you very much for the use of your wonderful little Ford Fiesta. We love the fuel economy, (5.9L per 100km) the nippy handling, the voice activated, hands free phone […]
Read it...

Cheers to a remarkable 2012

Cheers to a remarkable 2012
18 races, 1 World Title (ITU Cross Tri), my 10th XTERRA USA Series title, 10 victories, 16 podiums and many many special memories. My sporting highlight was winning my 2nd ITU Cross Triathlon World Title in Pelham Alabama, USA. a Personal highlight was sharing the entire year and all the remarkable experiences with my gorgeous […]
Read it...
  • 1
  • 2
  • 3
  • 4
  • 5