Two years ago, Brian Hans was swimming 2:00 per 100 yards—struggling to find rhythm and wondering if he’d ever feel smooth in the water. Fast forward to now, he’s cruising under 1:30s and just placed 9th out of 171 in his Half Ironman swim.
How did he make that kind of jump? What changes in his stroke made the biggest difference? And what nearly stopped him along the way?
In this episode, Brian shares the breakthroughs, setbacks, and lessons from his two-year transformation—proving what’s possible when you combine patience, feedback, and the right focus in training.

01:43 Introduction to Brian Hans and His Background
04:36 The Journey from Recreational to Competitive Swimming
07:06 The Importance of Technique and Video Analysis
10:06 Experiencing Breakthroughs in Swimming Performance
13:01 Navigating Open Water Challenges
15:57 Training Consistency and Session Structure
18:29 The Role of Flip Turns in Swimming Efficiency
21:39 Current Focus and Future Goals in Swimming
24:11 Patience and Long-Term Progress in Swimming

Bob Bowman — the legendary coach behind Michael Phelps and Leon Marchand — was recently on the Exponential Athlete Podcast, and listening to that episode completely changed the way I think about swimming. In today’s episode, I’m going to share with you 12 powerful ideas I learned from that conversation — insights that can help you take your swimming to the next level.

00:53 Consistency Beats Perfection
01:40 Practice Performing Under Pressure
02:43 Process Over Outcome
03:35 Relax And Focus Under Pressure
04:02 The Power Of Underwaters
05:08 Different Approaches Can Work For Different People
06:97 Training Volume And Breaks
08:04 Visualization
11:52 Making Deposits To Your Swimming Bank Account
13:04 Creating An Environment Where Success Is Inevitable
14:09 Always Be Willing To Experiment
15:20 Importance Of Feedback And Data

If you find yourself gasping for air after just one lap in the pool, this episode is for you. After coaching nearly 10,000 swimmers over the past 19 years, I’ve discovered that mastering your breathing is one of the quickest ways to transform your swimming.

In this episode, I’ll show you how to regulate your breathing so you can swim lap after lap without feeling exhausted — like taking an evening stroll in the water instead of fighting to stay afloat. You’ll also learn the number one mistake most beginners make that can stall their progress for months, and how to fix it fast.

Plus, if you’re new to swimming, don’t miss our free 7-day email series that breaks down every key part of your stroke to help you swim more efficiently and confidently.

01:14 Why Does Your Breathing Matter?
01:42 Breathing In
02:16 Are You Exhaling Enough?
05:36 Time Your Breathing Correctly With Your Stroke
06:53 Breath In The Correct Position
08:20 Breathing Patterns
10:14 Keeping The Heart Rate Down
10:54 Drills
12:00 Adapting To Openwater

The freestyle catch is one of the most confusing parts of the stroke — and that’s exactly why so many swimmers either avoid it or get it completely wrong. In this episode, we’ll break down what the catch actually is, how to do it right, and why it’s the key to real propulsion in your freestyle.

If you’ve been swimming for a while but not seeing much progress, this might be the missing piece. I’ll share what I’ve learned from watching thousands of swimmers, coaching nearly 10,000 people in our freestyle clinics here in Australia, and studying what truly makes a great catch work.

By the end, you’ll understand how the freestyle catch ties into your whole stroke — and how to use it to swim with more grace, speed, and efficiency the next time you hit the pool.

01:20 Parts Of The Stroke
2:00 Anchor Your Arms In The Water
02:46 Beginning Of The Catch
03:17 Fingers Below The Wrists, Wrists Below The Elbow
4:57 Catch-Slow To Fast
05:33 Initiating The Catch
7:23 Pulling Straight Back
11:43Angle At The Elbow
12:16 Rotation
12:50 Pull/ Press Phase
13:29 Power Diamond
14:37 The Exit
17:30 Recovery
18:20 Skinny "S"

In this episode of the Effortless Swimming Podcast, Brenton Ford and Tas discuss the key takeaways from their recent training camp in the Maldives. They cover essential themes such as identifying bottlenecks in swimming technique, the importance of community support, overcoming self-doubt, and the significance of consistency in training. The conversation emphasizes practical strategies for improvement, including the use of simple cues, the power of reframing concepts, and the benefits of practicing techniques on land. The hosts also highlight the value of rhythm in swimming and the effectiveness of contrast drills to enhance performance.

00:57 Identifying and Focusing on Bottlenecks
04:13 Simplifying Drills and Progression Sets
07:26 The Importance of Community in Swimming
11:23 Believing in Yourself and Overcoming Doubts
15:37 Consistency Over Perfection
19:54 Process and Feel Over Data
23:54 Simple Cues Unlock Big Changes
26:11 Breaststroke Technique Insights
28:08 The Importance of Reframing Concepts
29:56 Rhythm in Swimming: The Waltz Analogy
33:13 Practicing Technique on Land
36:18 Using Contrast Drills for Technique Improvement
40:04 Sighting and Pack Swimming Strategies

In this episode, I’ll show you the 5 key steps to swimming freestyle with ease, so you can save energy, improve your speed, and feel confident every time you dive in.

If you’re an adult swimmer or triathlete who gets tired quickly, this is a must-watch. You’ll discover how to finally relax in the water, connect your stroke together, and build a freestyle that feels natural.

00:42 Good Body Line and Balance
02:05 Good Head Position
03:22 Setting Up the Catch Position
07:30 Recovery Not Working Against You
09:53 Check The Timing Of Your Breathe
11:42 Rhythm and Kick Timing In Place

Sam Short recently went a 3 41 for his. 400 freestyle. Let's take a look at what he does really well in his freestyle technique and he uses a galloping style of freestyle. So let's take a look at this style and how this kind of technique might benefit you. And I think it can be a very effective way to swim open water for a lot of people because in the open water you've got a bit more buoyancy with the waves and the chop.

This sort of technique can go a long way, and you do see this with a lot of the good. Triathlon swimmers, and a lot of open water swimmers as well. So let's take a look from the underwater shot to begin with. 

00:50 Head Position (Shoulders Near The Cheeks)
1:48 Elbow-The Widest Part Of The Arm (Power Diamond)
3:26 Galloping Stroke
4:07 Timing
8:17 Catch

What does it really take to swim the English Channel or any marathon swim? My guest today, Craig Lewin, is a triple crown marathon swimmer and coach who's helped athletes tackle some of the toughest swims on the planet. We talk about how to train for hours in cold, rough water. How to stay motivated over years of preparation and the mental tricks that can carry you through the tough times when you feel like quitting.

If you've ever wondered how ordinary people achieve extraordinary swims, this episode will show you how and if you're already into long distance swimming. Myself and World Record Holder, Andy Donaldson will be running two long distance retreats next year. One in the wit Sunday is in June. And one in Tahiti in September.

So if you'd like to enhance your open water skills, learn from the best, and also have one of the best holidays of your life, this is a chance to join myself and Andy Donaldson on a long distance Swim retreat. I'll include the link in the show notes below.

02:26 Starting Your Journey: The English Channel Swim
05:39 Training Plans for Long-Distance Swimmers
10:57 Maintaining Motivation Over Long Training Periods
16:11 Nutrition and Fueling for Endurance Swims
21:20 Acclimatization to Cold Water Swimming
27:50 Pacing Strategies for Long Distance Swimming
31:48 Overcoming Challenges in Training
36:41 Mental Strategies for Endurance Swimmers
39:11 Choosing Your First Marathon Swim
43:15 Addressing Fears: Sharks and Open Water Swimming
47:27 Safety Tips for New Open Water Swimmers
50:59 Upcoming Events and Resources for Swimmers

Recently, Australian swimmer Lani Pallister made history by becoming the third-fastest woman ever in the 1500-meter freestyle. In this episode, we’re diving into her stroke to see exactly what makes her technique so effective and what we can all learn from it.

00:25 2-Beat Kick
01:01 Head Position/ Breath Timing 
02:26 Have The Head Turn In Time with the Shoulders
03:30 Catch Position
08:31 Kick Timing
10:01 Rotation
12:38 Recovery

How does an Olympic medalist take 19 seconds off her 800 meter time and nearly beat Katie Ledecky? In this episode, I'm joined by Jaimie Fuller from EO Labs, the creators of the Swim Better Handsets, a company I've worked closely with since their early days to share how this breakthrough tech is transforming performance from helping Paige Madden make that jaw dropping improvement to giving triathletes a way to measure swim power in Watts, sync with training peaks, and use AI to pinpoint exactly where they're losing speed.

EO is changing the way we understand the swim leg from Olympic podiums to your local pool. This could change the way you approach every stroke.

00:00 Introduction to Elite Swimming Technology
02:50 Transitioning to Triathlon Focus
05:34 Integration with TrainingPeaks
08:20 Gamifying Swimming Data for Triathletes
11:08 Membership and Data Analysis
13:52 Understanding Technique and Power Dynamics
17:01 Visualizing Swim Data and Performance Metrics
24:53 Analyzing Swim Performance Data
28:37 The Role of AI in Swim Training
32:23 Understanding Swim Technique and Efficiency
37:45 Learning from Other Sports
39:56 Case Studies of Elite Athletes
45:39 Implementing Changes and Measuring Outcome

This episode is taken from our latest Feedback Friday video. We have a triathlete from Sydney who holds 1:30/100m on his Ironman swims. Let's take a look at his strokes and see where he can find additional speed.

Watch on Youtube:
https://www.youtube.com/watch?v=7kEXXSc9eac

00:37 Head Position
01:04 Body Position
04:10 Reach And Extension
06:13 Arm Angle

Grab the freestyle checklist here: 
https://effortlessswimming.com/freestyle-checklist/

Work with us (stroke analysis coaching):
https://effortlessswimming.com/es-training-and-membership-page/

Join a camp:
https://effortlessswimming.com/camps

Have you ever walked away from a swim thinking,
"Why does this still feel so hard?"

You're not alone. Most adult swimmers struggle with the same few challenges—again and again—and it’s usually because no one ever showed them how to fix it the right way.

In today’s episode, we’re diving into the most common mistakes adult swimmers make—and more importantly, how to finally fix it.

Let’s get started.

00:17 Mistake #1: Holding Too Much Tension

04:07 Mistake #2: Looking Forward the Whole Time

06:12 Mistake #3: Overkicking or Stiff-Leg Kicking

07:38 Mistake #4: Beginning Your Catch Before You Finish Reaching Forward

09:28 Mistake #5: Rushing the Breath

Most swimmers think a harder kick equals more speed. But for adult swimmers and triathletes, it usually means more effort and less progress. So, if your legs feel heavy, your breathing feels rushed, or you’re constantly tired after short swims, it might be your kick that’s holding you back. Let’s fix it.

00:32 Mistake #1: Kicking From the Knees

02:33 Mistake #2: Too Much Kick

06:16 Mistake #3: Stiff Ankles

08:29 Mistake #4: Using It For Propulsion

09:15 Bonus Cue: Fishtail Feet

Do freestyle tips from the 1960s still hold up today? In this episode, I’m diving into some notes I took from a DVD created by 1960 Olympic gold medalist in the 1500m freestyle, John Conrad. About ten years ago, I was deep into studying freestyle technique—trying to learn everything I could—and John and I actually had a few back-and-forth discussions about our different approaches. We didn’t always agree, and today I want to revisit some of his ideas, share what I took away from his teachings, and talk about where I see things differently.

If you’re working on improving your own freestyle technique, I’ve also put together a free checklist to guide you step-by-step—you’ll find the link in the show notes. Let’s dive in!

00:49-Apply Energy Only When Needed
01:29-Swim At Floatation Depth
02:18-Anxiety Is Number 1 Priority
02:48-As You Relax, Your Body Increases In Volume
03:22-Swimming Efficiently Means You're Relaxed And Loose
03:49-Look Forward When Learning. Look Down When More Comfortable
04:39-Pivot Your Body
05:08-Relax Your Kick. It Is Not Worth The Effort
05:44-Kick On Your Back Instead Of Your Front
06:36-Both Arms Don't Go At The Same Speed
07:19-Delay The Pull
08:01-Learn By Exageration
09:12-The First Component Of Swimming Is Relaxing. The Second Is Catch Up. The Third Is Almost Catch Up
10:16-Don't Confuse Arm Speed With Swim Speed
11:05-Don't Rush The Breath
11:49-Exhale All The Time From The Nose And Mouth
12:45-Breathe Every 2 But Change Every 25 Meters Or So
13:26-Kicking On The Side Is Good For Developing Your Breathing To The Opposite Side
14:05-Keep Your Hand Loose In The Recovery
14:41-Use Body Roll To Bring Your Elbow Through The Recovery
15:25-Pull Harder Not Sooner To Go Faster
16:36-Don't Pull Too Early, Extend And Push Down Slightly

Grab the freestyle checklist here: 
https://effortlessswimming.com/freestyle-checklist/

Work with us (stroke analysis coaching):
https://effortlessswimming.com/es-training-and-membership-page/

Join a camp:
https://effortlessswimming.com/camps/

In today’s episode, I’m sharing 10 things I wish I knew when I first started swimming. Whether you’re just beginning or have been in the water for a while, these lessons can help you take your swimming to the next level.

Let’s face it—most beginners train too hard, focus on the wrong details, and waste a lot of time and energy. That not only slows progress but can lead to frustrating plateaus or even injuries like shoulder pain.

These 10 key insights will help you avoid those common mistakes. We’ll break down what truly matters when it comes to gear, technique, training, and mindset—so you can swim smarter, stay injury-free, and start seeing real improvement in the pool.

2:00 Essential gear only
3:24 Basics first
4:56 Training
6:40 Open-water challenges
8:09 Interval training works
11:56 More Than The Pool
12:56 Drills Equals Fast Swimming
13:57 Staying Consistent
15:02 Persistence pays off
16:13 The Real Reward

In this episode, we’ll break down that key insight—how chasing speed can hold you back, why real progress comes from subtle adjustments, and the shift in perspective that turns resistance into flow. If your stroke has ever felt more like a struggle than a rhythm, this episode is for you.

1:10 Progress Isn't Linear
2:18 Video Yourself Early
3:12 Control The Mental Side
4:23 Consistency
5:52 The Clock
6:49 Your Stroke Does Not Have To Look Like The Pros
9:26 Comfortable Gear Matters More Than Fancy Gear
10:24 Have A Goal Even A Small One
12:05 How To Stay Calm In the Chaos
13:37 Swimming Beyond The Pool

In this episode, I'll give you the exact issues that hold swimmers back at each pace from beginner swimmers at two 30 per hundred or slower, all the way to advanced swimmers at one 15 per hundred for a kilometer.
And I'll also give you actionable drills and strategies to help you progress to the next level.

02:10 – Drill 1: Horizontal body posture
03:30 – Drill 2: Balanced tempo
05:00 – Drill 3: Efficient breathing
06:20 – Drill 4: Catch & pull mechanics
08:00 – Kit/gear suggestions
09:30 – Putting it all together
11:00 – Programming & progression
12:30 – Real-life example
14:00 – Summary & tips to keep improving

Hey, Brenton here. If you ever find yourself uncomfortable in the open water and not feeling that calm when you've got other people around and not knowing where to sit or where to draft off people to be most effective at it. This episode's for you. I joined the Low Tide Boys, Chip and Chris on a podcast, and they asked me all about the science of drafting.

So on this episode, I get stuck into that so you know exactly where to sit. In a pack or with other people around to maximize the draft, as well as how to prepare for this stuff if you don't have much access to the open water. So I hope you enjoy this episode. There's a lot of value for anyone who's training for open water swims or doing any sort of triathlon racing.

This episode is filled with things that will help you maximize your next open water race. Just to give you a heads up, we've added some dates for our 2026 camps for the Maldives and also for Thailand. I haven't released this anywhere else yet, but I'm just giving you the heads up on the podcast. If you wanna join me next year on one of those camps to work on your swimming, then there's a few dates that we've added@effortlessswimming.com slash camps.

02:57 General Consideration Around Open water Swimming
05:58 Sighting In Open water
12:58 Optimal Way To Draft
18:06 The Closer The Better
21:01 Keep It Tidy
22:16 Mindset For People Who Is Leading The Swim
29:03 Overtaking In Open water
33:11 Surging In Open water
36:59 Gears When Swimming

Have you ever realized you’re spending thousands on supplements that do little more than clutter your cabinet? One athlete was on the hook for $6,500 a year—until Taryn Richardson helped her strip it back to what truly makes a difference. In this episode, Taryn breaks down how to use simple blood tests to guide your choices, and spot the supplements worth keeping (and those you can dump). Stick around—you’ll finish this show knowing exactly which pills, powders and potions deserve a place in your daily routine.

00:00 The Supplement Dilemma: What's Worth It?
03:06 Blood Tests: A Key to Personalized Nutrition
07:07 Iron and Vitamin D: Essential Nutrients for Athletes
11:25 Creatine and Protein Powders: The New Norm?
15:26 The Multivitamin Myth: Are They Really Necessary?
19:11 Electrolytes and BCAAs: When to Use Them?
21:11 The Strategic Approach to Supplements

Taryn Richardson
https://www.dietitianapproved.com/academy

Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/

Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership:
https://effortlessswimming.com/training-and-membership-plans/?el=blog

This a rebroadcast from the Get Fast Podcast with Jordan and Gerard Donnelly from TriVelo Coaching
Trivelo Coaching: https://www.trivelocoaching.com.au/

Welcome to this week's episode of the Effortless Swimming Podcast. This is a rebroadcast of an episode where I was a guest on the Get Fast Podcast with TriVelo Coaching with Jordan and Gerard Donnelly. On this episode, I'll talk about how triathletes can swim minutes faster in any races that they're doing.

So if you're a triathlete or you're interested in triathlon or open water swimming, there'll be a lot here that can help you improve your swim speed and ultimately make it easier. And a lot more enjoyable. Let's get into this episode on the TriVelo Coaching Get Fast podcast.

01:15 - Why Swimmers Get Stuck
03:30 - Are Athletes Doing It Wrong After Coaching?
06:50 - How Long Does It Take To Change Swim Habits?
10:05 - Is A Lack Of Fitness Holding Your Technique Back?
13:30 - Overcoming the 2nd Plateau
19:45 - The Ultimate Swim Technique Overhaul Plan
23:50 - Ideal Time Ratio For Swim Technique Vs. Fitness
28:00 - Why Elite Swimmers Avoid Long, Slow Training
32:50 - Why Adult-Onset Swimmers Struggle To Improve
36:40 - Overcoming The Mental Barrier Of Going Slower To Get Faster
39:00 - The Best Tests For Swim Fitness And Speed
43:30 - Pool Vs. Open Water: Understanding The Differences
46:40 - Swimming Myths Debunked
51:31 - When To Push Through Bad Form (And When To Stop)
55:30 - Swimming Is A Technique Thing

Get your HydroClear goggles here and get 15% off from your first purchase. Code: PODCAST
https://shop.effortlessswimming.com/

Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/

Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership:
https://effortlessswimming.com/training-and-membership-plans/?el=blog

Imagine a group of busy parents hesitating in front of a pair of 25 pound dumbbells, unsure, even a little intimidated. Fast forward two years and those same people are confidently pressing 75 pounds, moving through life with more energy and far less pain. That's the kind of change Kate Galliett creates.

Kate works with moms, dads, and everyone in between to build lasting strength without burning out. In today's conversation, we'll talk about why tiny consistent steps matter more than all out efforts. How tuning into your body can help you avoid injuries, and a simple morning habit. No fancy gear required that can boost your energy and sleep.

Whether you are juggling family work or a swim routine, I think you'll come away with at least one idea to try on your next workout. Let's get into today's podcast with Kate Galliett.

00:00 Introduction to Sustainable Fitness
04:51 Empowering Moms Through Strength Training
7:47 Dads and the Importance of Listening to Their Bodies
10:42 Fundamentals of Exercise Programming
14:43 The Importance of Patience in Training
17:42 Client Success Stories and Transformations
24:42 Personalizing Health Approaches
27:29 Finding Balance and Diet Exercise
30:57 The Anti-Challenge Challenge
33:36 Four Pillars of Health
36:58 Understanding Circadian Rhythms
41:56 Connecting with Nature and Gardening

I recently joined Rich Bolus on the Dad Mindset podcast, and we had a great chat about something I see all the time. Especially with triathletes and parents, you're fit. You've got a big engine from the bike in the run, but in the water it doesn't translate. And that's usually down to technique. We talked about why swimming is so different from the other two legs of a triathlon.

How to help your kids develop strong fundamentals in the pool without the pressure of high level competition, and why the shape of your boat. Matters more than the size of your motor. We also got into things like helping your kids fall in love with swimming, without burning them out. The role of video feedback and cues to fast track your technique, what to do when your kids start tapping your toes in the pool, and one piece of advice that can completely shift how you approach your next swim.

Whether you are a parent, a triathlete, or someone who just loves the water, I think you'll get a lot out of this one. Here's my conversation with Rich on the Dad Mindset Podcast.

02:15 Swim Coaching Background
04:42 Common Frustration
06:14 Creating An Environment for Kids to Get a Good Swimming Technique
10:26 Building Foundation
13:17 Getting Out Of Your Head
15:38 Seeing How You Swim and Visualization: Video Feedback
18:11 Swimming Queue
22:02 Legs Dropping
25:44 Effotless Swimming Clinics and Online Course
27:48 Success Stories
30:09 Swim Camps
34:33 Takeaway

On this episode, we've got a guest who’s been at the sharp end of elite performance for over 50 years — Robin Williams.

Robin’s a former Cambridge rower and the coach behind multiple Olympic gold medal crews. He was actually recommended by one of you —  a fellow listener — and once I dug into his story, I knew we had to get him on the show.

This episode kicks off with a promise:
We’re going to uncover the lessons Robin has learned from decades of turning raw athletic power into smooth, relaxed efficiency — and show you exactly how to apply those insights to your stroke in the pool.

We'll dive into his athlete-centered coaching philosophy, how to give and receive feedback without offense, and even explore some over-speed training hacks — no speedboat required.

A few standout moments to listen for:
🟡 The "spoonful of sugar" analogy that helped an Olympic champion transform clumsy pulls into effortless power.
🟡 A game-changing moment in Lucerne 2012, where one of Robin’s crews found an extra half second — and turned silver into gold.
🟡 And yes… the brutally honest feedback that once branded him “a gerbil on steroids.”

Plus, Robin shares three no-talent-required habits that any coach or swimmer can start using today to supercharge their training culture.

Let’s dive into this powerhouse conversation with Robin Williams.

Timestamps:
00:00 Introduction and Background
01:03 Evolution of Coaching Philosophy
02:13 The Importance of Feedback in Coaching
05:10 Coaching Techniques and Communication
08:15 Power, Relaxation, and Efficiency in Rowing
13:08 The Connection Between Power and Rhythm
17:18 Finding the Balance: Tension and Relaxation
20:43 The Role of Technique and Performance
23:29 Optimizing Performance for All Athletes
28:16 Breathing Patterns and Oxygen Efficiency
31:10 The Importance of Aerobic Training in Rowing
35:13 Drills for Enhancing Rowing Technique
39:41 Exploring Speed and Performance in Rowing
45:41 Mental Toughness and Team Dynamics in Rowing
48:28 Building a Positive Culture in Sports Coaching

In this episode, Carl, our go-to strength and conditioning guru joins us again to finally demystify core engagement for swimmers.

We're unpacking the Pilates inspired Halloween technique. Versus Stuart McGill's bracing method and revealing simple land drills. Think step ups, carries and hip rotations that make your core switch on automatically. Once you hit the water, Carl will share why loosening your hips could be the missing link in your freestyle.

How to balance front, back and side core work. And one posture tweak that instantly transforms your catch. If you've ever felt your hips sink, or your kicks play, or your back start to ache mid set, this episode is for you. Grab your goggles and maybe a chair, because by the end of this, you'll know exactly how to build a swimming core that's strong, supple, and effortless.

Let's get into the podcast.

Timestamps:

01:51 Introduction to Core Strength
04:32 Understanding Core Engagement Techniques
07:20 Common Mistakes in Core Control
10:27 Exercises for Core Strength in Swimming
15:30 Bracing vs. Automatic Core Engagement
18:19 Posture and Its Impact on Core Function
21:22 Strengthening the Back for Core Stability
24:22 Conclusion and Key Takeaways

What if the secret to crushing your next open water swim isn't just logging more miles, but learning to embrace the chaos, drafting like a pro, taking the occasional hit, and then surging ahead with confidence. Today on the Effortless Swimming Podcast, I'm joined by Damien from Flow State Swimming it's premier open water coaching squad.

Damien didn't learn to swim in a pool. He learned to survive and thrive in choppy conditions. Mastering tactics from course recon to aggressive positioning so that you never have to feel like a victim out there. In this episode, we'll dive into the mental shift from passive paddler to assertive racer.

While your catch and glide sweet spot might unlock explosive speed, exactly how to build the suffer tolerance that makes hard efforts feel effortless. Hands-on coaching hacks for feeling the water and finding flow. And whether you are gearing up for your first triathlon or hunting a personal best in an open water race, stick around.

By the time we're done, you'll know how to swim hard, swim smart, and swim free. Know what's required. Let's jump in.

02:07 Introduction to Flow State Swimming
04:08 The Tactical Side of Open Water Swimming
06:22 Coaching Strategies: Propulsion vs. Glide
12:46 Finding the Sweet Spot
17:19 The Importance of Feel Over Pace
23:39 The Hell Set: Pushing Limits in Training
34:04 Success Stories: Progress in Swimming
41:38 Conclusion and Contact Information

In today’s episode, I’m joined by Andrew Sheaff—coach, educator, and the author of A Constraints-Led Approach to Swim Coaching. We dive into one of the most important skills for adult swimmers and triathletes: learning how to self-coach. 

Whether you're swimming solo, training without feedback, or stuck on a plateau, Andrew shares a practical roadmap to finally break through. You’ll learn why progress isn’t about doing more drills—but choosing the right ones. We talk about how to create built-in feedback loops, what to do if you feel like nothing’s changing, and why slowing down and being intentional could be your fastest path forward. 

Andrew also shares one of his favorite drills—“power pulls”—and how it reveals exactly what’s working (and what’s not) in your stroke. If you’re someone who trains alone, or you’ve been working hard without seeing results, this episode could be the turning point.

If you enjoy this conversation and want to dive deeper, Andrew’s Stroke Fundamentals course is a fantastic next step. It breaks down the key elements of freestyle technique in a simple, actionable way—and as a listener of the podcast, you can get 50% off. Click this link to get Stroke Fundamentals for 50% off

—> www.coachandrewsheaff.com/effortless

01:58 Self-Coaching In Swimming
04:06 Setting Clear Goals For Improvement
06:22 Effective Drills For Feedback
10:35 Understanding Pressure and Technique
14:30 Improving Rotation in Freestyle
21:00 Identifying and Solving Problems in Training
23:43 Mastering Breath Timing in Swimming
26:03 Identifying and Addressing Common Mistakes
28:30 Challenging Drills for Skill Improvement
31:01 Integrating Skills and Training Effectively
36:16 Creating Engaging and Purposeful Workouts
38:57 The Importance of Consistency in Skill Developtment
41:24 Fundamentals of Effective Swimming Techniques

Struggling to keep your legs from sinking in the water—no matter how hard you kick or how low you keep your head? You're not alone. But why do some swimmers maintain a perfect body position even when they're looking forward and barely kicking?

In this episode, after coaching over 6,000 swimmers, I break down the real reason your legs are sinking, what you can do to fix it (even if you feel like a natural sinker), and share one powerful tip that can help you float more easily—something most coaches never talk about.

We’ll look at how your body’s weight distribution affects your position in the water, and the key adjustments that can transform your technique.

01:40 Extend Arms Out Infront Of Head
02:33 Breathing
04:47 Be Tall And Proud
06:09 The Way Your Kicking Can Make A Big Difference
10:48 High Elbow Recovery
12:17 Catch
13:55 Head Position: Like an Iceberg
15:20 Tension

What happens when a veteran swim coach, who's spent years refining adult swimmers and triathletes, returns to coaching high school kids? In this episode, Frank Sole—coach, educator, and lifelong student of the sport—shares how “water is water” no matter your age, and why the principles of balance, buoyancy, and body awareness remain timeless.
Frank dives into the biggest crossover lessons he’s bringing from Masters swimmers to juniors, the importance of teaching athletes to “own their technique,” and why he tells even his fastest swimmers to slow down and swim well, not fast.
We also explore how Frank’s coaching philosophy has evolved over decades, the power of habit over outcome, and the surprising results his athletes are getting—not just in the pool, but in their lives.
Whether you're a coach, a swimmer, or someone who's passionate about getting better, this episode is packed with wisdom, stories, and the kind of gold you can take straight to your next session.

05:16 Focus on Process Not On Outcome
19:17 Mastering Breathing: A Coach's Perspective
21:01 Mastering Breathing Technique
21:59 Coach Check In Routine
37:03 Evolvong Coaching Philosophy
39:16 18 Minute Rule
40:36 Embrace Ignorance Seek Growth
41:15 Evolving Mindset: From Close To Collaborative

In this episode, we sit down with Sharon Van Rouwendaal, Olympic gold medalist in the 10 km open water marathon at Rio 2016 and Paris 2024, to talk all things freestyle—especially how adults can improve their technique in and out of the water.
Whether you're getting back into swimming or looking to sharpen your technique, this episode is packed with actionable tips and deep insights from one of the best in the world.

01:16 – Transitioning From Competitive Swimmer To Coach
04:27 – Learning From Previous Coaches
08:20 – Slow Stroke, Take A Step Back
12:38 – Warm Up Is Important
13:36 – If You Can't Do It In Dry Land, You Can't Do It In The Water
20:07 – Sets
22:55 – If You Lose The Kick, You Lose The Rest Of Your Stroke
26:56 – Using Stronger Muscles
31:35 – The Back End Of The Stroke
33:34 – Hip, Ribs, Shoulder Connection

Today, we have a powerhouse guest—Greg Harper, the fastest swimmer in Ironman 70.3! 

Greg shares his key lessons from the pool to open water, how to develop speed and endurance, and the mental strategies that set top swimmers apart. From the snowball effect of smart training to the secrets of holding a faster stroke rate, this episode is packed with actionable insights for triathletes and swimmers alike.

01:53 Transition From Pool To Openwater
05:05 Getting More Comfortable In Openwater
09:27 Snowball Effect In The Right Way
11:50 Openwater Is So Much About Awareness
17:25 Don't Stop When It Gets Difficult
20:40 Short Intervals And Speed Focus
23:50 Paddles Size
29:59 Favourite Set
36:53 Change Of Belief
42:07 Developing The Ability To Hold Faster Stroke Rate
56:12 Working On My Stroke
1:00:18 Be A Student Of The Sport

Over the years, I've had the opportunity to analyze the strokes of over 8,000 swimmers and triathletes, ranging from beginners to elite professionals. Throughout this experience, I've discovered the key factors that set fast, efficient swimmers apart from those who struggle to improve.

In this video, I'll be sharing the most valuable lessons I've learned from analyzing swimmers of all backgrounds worldwide. I'll debunk common myths and misconceptions often heard around the pool deck and reveal what truly makes the difference between a smooth, efficient swimmer and someone battling their way through the water.

1:07 Strava Is A Lie
02:47 Ignore Most Advice
04:01 Most Adults Overthink 
05:28 Swimming Is Not Running Or Biking
06:27 The Harder You Try To Force Speed, The Further Away It's Going To Get
07:01 Confidence Comes From Seeing Small Improvements 
08:24 Your Catch Is The Same In All Your Strokes
09:04 Look At The Things That Will Actually Move The Needle
12:36 We Are Own Harshest Critic-Nobody Cares
14:08 Swimming Is As Much Mental As It Is Physical
15:37 Swimming Is Like Watering Seeds
16:49 From Aerobic To Muscular To Aerobic 
17:43 You Just Need To Do The Work
18:21 We Need Reminding Of Things More Than We Need To Learn New Things
20:31 Focus On Fundamentals
21:16 It Will Take Longer Than You Think

What if you could go from struggling at 2:20 per hundred to cruising at 1:55? Today's guest, Fraser Hill, did exactly that, and he's sharing exactly how he did it. Fraser started swimming as an adult, dabbled in triathlons, and eventually found himself diving deep into the world of technique, training, and open water swimming.

From joining an effortless swimming camp in the Maldives, to refining his stroke using simple but powerful cues, Fraser has transformed not only his speed, but his entire approach to swimming. In this episode, we talk about the key changes that made the biggest impact on his speed. The mental battles of open water swimming and how small tweaks like fixing body position and connecting the stroke led to massive breakthroughs.

If you've ever felt stuck in your swimming progress, Fraser's story will give you some practical takeaways to help you break through your own barriers.

01:48 Swimming Background
04:25 From 2:20 to 1:55
06:42 You Need Someone Else Giving You Feedback
09:48 Small Changes, Big Differences
13:19 Openwater Swimming
18:29 Next Big Improvement
27:06 Drills
31:48 Advise For Swimmers Who Are Struggling To Break The 2-Minute Mark

Imagine standing behind the blocks knowing that everything, years of training, sacrifice, and your Olympic dream, comes down to this one race. That was the reality for Brianna Throssell at the 2016 Olympic Trials, where she had just one shot to make the team. In this episode, Brianna takes us behind the scenes of her Olympic journey, what it felt like to step onto the world's biggest stage for the first time, the nerves, the lessons, and the moments that shaped her career.

From grueling training camps in Thailand To the mindset shifts that helped her break through. She says an honest and inspiring look at the highs and lows of elite swimming. Plus we dive into what's next for her as she steps away from the pool for now and explores life beyond full time training. If you're looking for insights into what it takes to compete at the highest level and the mental resilience that fuels champions, you won't want to miss this one.

Let's get into the podcast.

01:59 Most Nerve Wracking Race
3:58 Rio, Tokyo and Paris
05:46 Pivotal Moments
09:03 Change In Environment
12:28 Hardest Training Sets
20:57 Training Camp Schedules
22:23 Social Media During Training
24:16 Visualization/ Mental Rehearsal
27:14 Developing Technique
28:59 Increasing The Power of Kick
30:18 Character Traits and Skills
33:36 Being Able To Say Yes To Opportunities
35:45 Future Plans
36:45 Core Lessons: Resilience

Imagine teaching yourself how to swim, never having a coach, never training in a pool, just figuring it out by watching others. That was Alex Roman's reality for most of his life. He swam to survive, but certainly not to thrive. But one day, a swimmer effortlessly glided past him in the open water. And it sparked something, curiosity, what made them so fast, and what was happening beneath the surface that he had never considered.

That moment sent Alex on a journey of discovery. One that transformed him from a struggling swimmer with inefficient technique, Doing slower than two minutes per hundred into someone now who competes at national meets and swims a 50 meter sprint in under 30 seconds. His improvement wasn't just about training harder.

It was about training smarter. And in this episode, Alex shares the pivotal moments that fueled his rapid progression. The techniques and the drills that made the biggest impact and why understanding the science behind swimming changed everything for him. If you've ever felt stuck in your swimming or wondered if it's possible to make huge gains as an adult, this episode is packed with insights that could change the way you approach your own training.

So let's dive into it.

10:58 What Are The Big Things That Should Be Improved?
13:38 Tuning On How Your Body Feels
25:35 Controlled Chaos
30:55 The Importance of Warm Up
36:28 Building Strength
37:42 Getting Feedback
39:53 Drills

Welcome to the podcast. This is a rebroadcast of another podcast called the Human Endurance Podcast with two friends of mine, Bruna and Fabi. I was a guest on there recently, and I wanted to share this episode with you because I feel like a lot of key things were covered that if you're a swimmer or a triathlete, this is going to help you improve.

Whether you want to get better at open water swimming, making sure you fuel correctly, how you should train, what are some common mistakes and foundational skills 

01:28 Meet Brenton Ford: Founder of Effortless Swimming

11:24 Common Mistakes and Foundational Skills for Swimmers

18:56 Improving Swimming Technique and Training Tips

29:16 The Importance of Drills and Effective Training

39:45 Skills in Open Water Swimming vs. Pool Swimming

44:02 Increasing Stroke Rate vs. Distance Per Stroke

47:47 Choosing the Right Wetsuit

58:15 Fueling for Long Swim Sessions

01:03:14 The Journey of Effortless Swimming

01:15:12 The Future of Swimming

01:20:38 Fire Questions

Have you ever felt like you know what to do, but you're just not sure how to make it happen? Whether you're an athlete looking to unlock better performance or a coach wanting to make lasting impact. Today's episode is for you. Our guest is Nick Winkelman, author of The Language of Coaching, a groundbreaking book on how the right words can transform how you move.

Train and perform. Nick has worked with elite athletes and coaches around the world. And today he's sharing the secrets of using cues, analogies, and storytelling to spark real lasting change. In this episode, we'll cover how the words you hear or tell yourself can supercharge your improvement. Why using the right cues can make your stroke smoother, your technique sharper, and your training more effective, and the power of storytelling to break down barriers, shift mindsets, and help find your edge.

And it's not just for coaches. This is about understanding your own journey. Nick's insights will help you spot what's holding you back and how to focus your energy where it really counts. Whether you're looking to shave seconds off your swim, find more confidence in the way that you're moving or performing, or learn to enjoy the process of getting better.

This episode is packed with a heap of takeaways that you can use in the pool and beyond.

The Start Of Language of Coaching
How My Role As A Coach Is Making An Impact
Internal And External Cues
How Often Do You Repeat The Analogy?
Nothing Seems To Stick
Storytelling Technique
Writing The Book

I'm thrilled to bring back Bobby McGee, a legendary endurance coach with a knack for unlocking an athlete's full potential. But before we dive in, let me tell you a story about one of Bobby's transformative experiences.

Imagine this, a room filled with some of the world's top Olympic coaches from sports as diverse as gymnastics, field hockey, and bobsledding. Bobby found himself immersed in conversations that challenged his perspective and sharpened his skills. And it wasn't just about technique or training plans. It was about understanding people on a deeper level.

And this experience opened Bobby's eyes to the power of emotional intelligence in coaching and performance. It's something he's applied ever since. And in today's episode, Bobby shares some of the lessons he learned in that room. How understanding yourself and your coach can unlock new levels of performance and trust, and why mastering pacing strategies is crucial for success, and how fine tuning your mechanics can help you move more efficiently.

It's a fascinating conversation filled with a lot of actionable advice, and whether you're a swimmer, a runner, a triathlete, I've got no doubt you'll take away a lot from this episode with Olympic run coach, Bobby McGee. Let's get into it.

Coaching Concepts
Athlete Profiling: Understanding Each Individual Athlete
Emotional Analysis
Building Trust
Coaching Philosophies
Coaching Olympic Level Athletes and Mid-Range Athletes
Hardness Factor
Thrive Mentality
You've Got To Have That Killer Mentality
Identifying Inefficiency
Looking More Into Conditioning in Swimming
Breathing Technique In Running
Stroke Length and Stroke Rate
Pacing and Energy Conservation
Visualization

In today's episode, I'm speaking with Dudley Duncan, a seasoned coach and author of The Art of Swimming and The Game of Racing. Dudley has spent years refining his approach to swimming and he's sharing some incredible insights that will help you improve both your mindset and your technique in the water.

We cover stroke mechanics, the power of visualization to boost your performance, and strategies to build confidence so that you feel stronger and more capable every time you swim. Dudley also talks about how to balance hard work with mental toughness, giving you practical tips to stay motivated and achieve your goals.

Whether you're training for a big race, or just looking to swim smoother and faster, this episode is packed with ideas to help you take your swimming to the next level. Let's dive in.

02:22 How Did You Get Into the World Of Swimming
05:40 Philosophy in Developing Personal Growth of Swimmers
08:02 Setting Standards
09:00 Pulling People Back In The Line
11:28 Pushing Athletes To Their Limit
14:20 Philosophy in Developing Good Technique
19:59 Kayak Analogy
21:43 Drills
26:42 Visualization
35:22 Developing Confidence
38:13 Dealing with Failure
40:48 Advise to New Coaches