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