Flow Swimming
Flow Rope for Enhanced Range of Motion and Rotation
Flow Rope for Enhanced Range of Motion and Rotation
Welcome to a new way of improving the way you move in the water! The Flow Rope is a teaching tool that can help you learn to enhance your mobility, connection, and efficiency.
Flow Swimming is a unique online course designed for swimmers, triathletes, and fitness enthusiasts who want to improve their stroke efficiency, mobility, and body-brain connection. Through 7 self-paced, engaging video lessons, you’ll learn three foundational rope flow patterns that will open up your mobility, improve your reach, and teach you connected core rotation for a more powerful, effortless stroke.
- Increased Range of Motion: Achieve a longer, more efficient reach in your swim stroke
- Connected Core Rotation: Enhance rotational power for easier breathing and smooth movement
- Improved Mobility: Enjoy more full range of motion that benefits not just swimming but everyday life
- Brain-Body Connection: Develop more coordination through active, dynamic rope flow practice
- Self-Paced, Accessible Practice: Learn foundational patterns with simple, clear instruction
1) Swimming Range of Motion and Rotation (Intro)
2) The Rope as a Stretching Tool
3) Foundational Pattern 1: Overhand Figure of 8
4) Foundational Pattern 2: Underhand Figure of 8
5) Overhead Figure of 8
6) Foundational Pattern 3: Dragon Roll
7) Integrating Flow Rope with Swimming
I’m Michelle Simmons, a lifelong swimmer and Endurance Coach with over 15 years of experience. I've been an Endurance Coach for decades and I currently coach the Kailua Masters Swim Club on Oahu. I've been a regular at many of Oahu's local ocean races for the last few decades.
Flow Rope has gained attention recently for its ability to help athletes improve the way they move. I first started using it to help myself improve my run form, and soon discovered that it's also amazing for improving range of motion and rotation, which are fundamental for efficient swimming too! When I found myself feeling the benefits of my Flow Rope practice in the water, I started sharing and teaching swimmers I work with in person. At the request of people who are not local to me here, I created this online course to share these powerful techniques with you too! I did my best to teach the concepts in a way that’s simple, effective, and transformative.
Rope flow has tremendous potential for unlocking your mobility and fluidity in the water, but it’s not always as easy as it looks in videos. At first, you may find the swings trickier to get right than expected, which can be frustrating. But that initial struggle is part of the magic—it teaches patience, persistence, and even a little humility!
Rope flow is ideal for those who can laugh at themselves when they make mistakes. Do you appreciate the learning process? That helps too.
If you stick with it, the benefits are undeniable: improved range of motion, connected core rotation, and a sense of ease in the water that feels amazing. When you start to feel these changes, managing the initial frustration of learning new patterns becomes easier, because you know that with time and patience, your brain will “click” into the movement pattern. And when that happens, it’s incredibly satisfying!
To get the most out of rope flow, it's recommended to commit to practicing a minimum of 5 min/day, 5 times a week, at least at first. Frequency is the key for this type of brain learning. It can take a few weeks to feel truly fluid and effortless with each pattern, but once you’ve mastered the basics, you may find yourself craving the practice.
Rope flow is both functional and enjoyable. Eventually, if you stick with it, it feels great! Just be prepared for potentially some frustration in the initial learning stage.