When effort isn’t enough

ByShannon Keegan

Effort vs. Exchange

As the seasons change—with cooler weather, darker days, and at times, water falling out of the sky—I’ve found myself on my rowing machine for movement. (Remember those Zones 4 and 5 I’m chasing to “age gracefully”?)

After last week’s 550 yards, I’m reminded there are many ways to build the engine. Rowing, like cycling and running, builds cardiovascular capacity that carries over to the water—which is why I tell triathletes they’ve got it made. Their bike and run training builds fitness, freeing up precious pool time to focus on what water demands most: efficient movement.

And no matter where you are in your swimming journey, there is always efficiency to be gained. This time of year—when the water gets colder, the days get shorter, and motivation shifts—is the perfect time to revisit efficiency. To make change stick, you need to dedicate a solid 6-8 weeks to retraining movement patterns. Which means not using your water time for a workout.

Because when I try to swim “fast” without that focus, something always breaks down. My stroke falls apart. I hold my breath. I tense up. And I don’t necessarily go any faster.

So I row. It builds the engine without using up my limited water time. And in many ways, it echoes swimming perfectly—the rhythm, the full-body engagement, the metrics of pace and distance. Catch, drive, release. Meters tick by. Heart rate climbs.

But something’s missing. There’s no balance. No glide. No feedback.

The erg lets me work hard, and that matters. But the water? The water answers back.

You can row harder and harder, chasing better numbers, but without feedback you’re just working. The water is different. It answers every move you make. If you allow it, it teaches you to notice—not just to try harder.

So this fall, I’m splitting my focus: rowing for the engine, swimming for the conversation.

Maybe that’s what I’m really after: not just effort, but exchange. Progress, like permission, begins the moment we stop forcing and start listening instead.

If you’re ready to swim more mindfully this season, my virtual, self paced, Freestyle Fundamentals course gives you the structure to dedicate those 6-8 weeks to retraining movement patterns—at your own pace, anywhere you swim.

Where do you need the engine, and where do you need the exchange?

Swimming alongside you,

Shannon

P.S. I’m planning for two clinics at Rogue X in early November. Are you ready to feel more in the water? Respond to this email for more details!

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