I received an email about the swimming:
The secret is the stretch and relax between strokes. - Must be a parable there.
1 Pull with the arms - down and round,
2 kick with legs - out and together,
3 stretch your body from the tips of your fingers to the tips of your toes as
4 you glide forward and relax,
1 length in 7 strokes.
I shall try it out this afternoon...