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