What if the key to swimming faster is actually ignoring your watch? In this episode, we explore how constantly checking pace, splits, and stats can take swimmers out of the moment and disconnect them from the feel of the water. Learn why being present during training can improve technique, effort control, and overall performance — and why taking a break from your swim watch might be the reset you need.

From Strava habits to flow state training, this episode challenges swimmers to focus less on data and more on awareness in the pool.

Accurate Timestamps

00:14 – The cliff road analogy and being present

01:06 – Why swimming is all about feel for the water

01:56 – Watches vs using the pace clock at the pool

02:38 – Manually tracking swims instead

In this episode, we sit down with professional triathlete Steph Clutterbuck to break down the real secrets behind efficient freestyle swimming. Instead of grinding harder in the water, Steph explains how better technique—especially rotation, body position, and connection—can dramatically improve your speed.

We dive into why many swimmers struggle with a flat, disconnected stroke and how that leads to wasted energy. Steph shares practical tips on how to stay long in the water, engage your core, and create a smoother, more powerful stroke.

If you’re stuck at a plateau or feel like swimming faster requires exhausting effort, this episode will completely change your approach.

0:11 – Introduction Overview of freestyle technique and common mistakes swimmers make

0:20 – Why swimmers struggle to get faster.

1:10 – The problem with swimming “flat”.

2:10 – Why a flat stroke wastes energy.

3:15 – Importance of body rotation.

4:20 – Timing and coordination.

5:30 – Catch vs whole stroke.

6:40 – Staying long in the water.

7:45 – Using your core in freestyle.

9:00 – Common beginner mistakes recap.

10:10 – How to swim faster with less effort?

In this episode, Brendan Cullen recounts his remarkable transformation from a non-swimmer to successfully completing the demanding English Channel swim. He reflects on how mental resilience, disciplined training, and a strong sense of community support helped him overcome one of the world’s toughest endurance challenges. Brendan also shares how his rural upbringing shaped his mindset, and how personal motivation and strategic preparation played key roles in pushing beyond perceived limits.

00:50 Introduction to Brendan Cullen: The Desert Swimmer
01:50 Brendan's Unique Background and Journey to Swimming
05:27 The Decision to Swim the English Channel
06:55 Training and Preparation for the Channel Swim
10:48 The Day of the English Channel Swim
24:17 Reflections on the Journey and Lessons Learned
24:40 The Impact of Open Water Swimming on Life
30:37 The Release of Brendan's Book: The Desert Swimmer

One of the most common things I see in newer swimmers… is how flat they are in the water.

Their hips are flat, their shoulders are flat — and what ends up happening is they just spin their wheels.

They’re putting in a lot of effort with the arms, kicking hard with the legs… but nothing is really connecting.

It feels like hard work — but it doesn’t translate into speed.

So in today’s episode, we’re going to break down why swimming flat is holding you back… and how to start linking everything together so your stroke actually works as one powerful, efficient system.

You’ve probably heard it before — your freestyle catch is everything.

And maybe you’ve been working on it. You’ve improved the position, you feel stronger in the water, and technically… it looks better.

But here’s the frustrating part — you’re still not getting any faster.

So what’s going on?

Today, we’re breaking down exactly why improving your catch doesn’t always translate into speed… and what you need to do to actually get the benefit from it.

Because recently, I worked with a swimmer who had done everything right. He sent in underwater footage, we reviewed it closely, and his catch position? Nearly perfect.

From the setup… to the moment he begins to press back and generate propulsion — everything was there.

And yet, his times hadn’t improved.

When we dug deeper into the footage, we found the real issue — something subtle, but incredibly common.

He was rushing into the catch.

And that one mistake was costing him speed.

Let’s break it down.

If you feel like getting faster in the water means you just have to work harder… push more… suffer more… there’s a good chance you’re taking the wrong approach.

Because here’s what most swimmers think: if you’re stuck swimming 1:45 or 1:50 per 100 freestyle, and you’re aiming for 1:30… the only way to get there is by getting fitter, stronger, and grinding harder every single session.

But what if that’s not true?

What if the real reason you’re not getting faster isn’t about effort at all… but about how you’re swimming?

Today, we’re breaking down the biggest misconception holding swimmers back—and how shifting your approach can unlock speed without burning yourself out.

00:27 Do You Need To Get Fitter To Get Faster?
Tendency To Cross Over The Center Line
01:57 Out Of Timing
02:21 Front Quadrant

So what does he do that 99.999% of swimmers don’t? How is he able to swim this fast?

I’ve spent my career analyzing the best swimmers in the world, but watching Sam swim up close is a completely different experience. I’ve never seen anyone hold as much water as he does, even at world-record pace.

What stands out the most isn’t just the speed. It’s the relaxation. His recovery looks effortless, and the way he reaches forward into the catch is incredibly fluid—almost calm—despite the intensity of the pace he’s holding.

When Sam shared some of his training with me, one thing surprised me. He’s consistently swimming up to 80 kilometers a week. Massive volume. Huge power in the stroke. But when you ask him what really matters, he often comes back to the basics—simple things like rock-solid head position and clean fundamentals.

If you’re a triathlete or an open water swimmer, Sam’s power stroke isn’t just impressive to watch. It’s actually a blueprint for efficiency.

So today, we’re breaking it all down—the sets, the technique, and the mindset around recovery that helped take him to the very top of the sport.

01:27 Sam Short Intro
01:30 How Do You Describe Your Stroke When You Race?
01:47 Developed Overtime?
2:00 Mobility And Flexibility
02:20 What Does Swimming Fell Like When You Are Swimming Well?
02:39 Any Particular Part Of Your Stroke That You Are Working On?
02:53 400 Free v.s. 10k Openwater Swim
03:12 Kicking Sets
03:28 Cues And Phrases
03:45 Stroke Rates
04:03 Head And Body Position
04:43 When Body Position Is Not Where It Should Be
05:06 Good Feel For The Water
05:28 Breathing Pattern
05:54 Rotation
06:19 Openwater
06:47 Favorite Sets
07:26 Hardest Set
07:50 Distance per Week
08:10 Taper
08:28 Sessions Per Week And Gym
08:48 Being A Smarter Athlete

Six months of consistent training.
You’re showing up to the pool. You’re doing the sets. You’re putting in the work.

But your times… haven’t moved.

You’re still sitting at 1:50, maybe two minutes per hundred, and no matter how hard you train, it just doesn’t seem to change. And that can be one of the most frustrating places to be as a swimmer or triathlete.

Because it feels like you’re doing everything right.

You’re consistent. You’re committed. You’re following the program.

But you’re not getting faster.

So what’s actually going on?

In this episode, I’m going to show you why swimmers get stuck at the same pace for months, even when they’re training consistently—and more importantly, what you can do to finally break through that plateau and start dropping your times again.

00:56  Plateau of Okay
01:33 Fixing Everything At Once
01:57 Stroke Raste Too Slow
04:04 Fixing The Foundation Of The Stroke
06:13 What To Do?

Last month, a 39-year-old swimmer joined our weekly coaching members call. She was training for her first Ironman. She’d been swimming for about a year—consistent, disciplined, three sessions a week, following her program exactly as written.

But there was a problem.

She was exhausted after every session. And her pace hadn’t improved in four months.

In this episode, we unpack what was really going on—because when you’re doing all the “right” things but not getting faster, it’s rarely about working harder. It’s about working smarter. We’ll talk about why consistency alone isn’t enough, the hidden mistakes that keep adult swimmers stuck, and how small technical and structural changes in your training can unlock real progress.

If you’re training for an Ironman—or any long-distance event—and feel like you’re spinning your wheels in the water, this episode will show you what to look at, what to adjust, and how to start moving forward again.

01:19 From 2:10 to 1:55 Per Hundred
01:43 What Was Happening?
03:04 Getting A Good Catch
04:10 Think Of The Catch As The Set Up
05:53 Connect With The Water
06:54 What To Do?

Transform your freestyle to be effortless and smooth with online video analysis:
https://effortlessswimming.com/courses-membership/

Try the new Nanoclear Anti-fog Goggles: https://bit.ly/nanocleargoggles

What would drive someone to voluntarily swim through the most dangerous ocean channels on the planet — no wetsuit, no cage, no way out except forward?

In this episode, we sit down with Mark Sowerby, one of the few athletes in the world to complete the Ocean’s Seven — often described as the Everest of open water swimming — a feat achieved by just 36 swimmers.

His new film, Don’t Be Prey, captures a decade-long pursuit across five continents and seven of the most brutal channels on Earth. From the freezing Irish Sea to the shark-patrolled waters of Hawaii, it’s raw, unfiltered man versus nature — no protection, no shortcuts.

But this isn’t just a story about distance or danger.

After a life-changing event leaves him searching for direction, Mark channels his anguish into purpose with the help of coach Tim Denyer. Together, they build a mindset around one simple but powerful mantra: keep the stroke steady, don’t splash, keep the heart rate down — don’t be prey.

We go beyond the film to explore the swims that nearly broke him, the unseen moments of doubt, and what the ocean taught him about fear, patience, resilience, and staying calm when everything around you is chaos.

This is a conversation about endurance — not just in the water, but in life.

Let’s dive in.

There’s a timing pattern that separates fast swimmers from slow swimmers—and most people never see it.

You can watch someone swim in real time and miss it completely. But slow the video down, frame by frame, and suddenly it’s obvious. Every fast swimmer has this. A lot of slower swimmers don’t.

And when you fix this one timing detail, it doesn’t just make you smoother—it feels like someone just switched the engine on in your stroke.

In today’s episode, I’m going to break down exactly what that timing pattern is, why it matters so much, and most importantly, how you can actually feel it in the water so it shows up in your own swimming.

00:52 Waiting Too Long To Begin The Catch
02:29 Begin Catch Earlier
03:22 Back Off The Power
04:10 Early Connection
05:31 How Do We Fix It?
08:09 What To Do?

I watched a swimmer fix one breathing mistake and drop 12 seconds per 100 meters—not in four months, but in four weeks.

No extra fitness.
No added training volume.
Just one specific change in how she breathed.

That single adjustment took her from 1:48 per 100 down to 1:36 per 100.

In this episode, I break down exactly what she changed, why it worked so fast, and how you can apply the same breathing fix in your very next swim—whether you’re training for endurance, speed, or just want to stop feeling rushed every time you turn your head to breathe.

If your breathing feels like the limiter in your freestyle, this episode will change how you swim.

01:45 Head Lifted Forward Out Of The Water
03:49 Correction No. 1 Your Head Should Be Like An Iceberg
04:32 Correction No. 2 Exhaling Ender Water Mostly Through Your Nose
05:14 Correction No. 3: Breathing Every 2 or 3 Strokes and Learn To Breathe On Both Sides.

At 20 years old, I missed qualifying for the National Championships by three hundredths of a second in the 50 backstroke. Fast-forward 18 years, and at 38, I qualified for Nationals in the five-kilometer open-water swim—training mostly just three times a week.

In this episode, I’m breaking down exactly how I did it in my late thirties: the one thing an Olympic gold medalist taught me that helped me generate more power with less effort, why getting injured before the race actually worked in my favor, how just five minutes with one coach changed my technique in the final two months, and the single workout I repeated every week that built my endurance and helped me finish fast.

01:19 Missed Out Again
01:53 Stroke Analysis
3:41 Olympic Gold Medalist Secret
5:48 Swimming Workout
7:17 Injured
8:22 Race Day
8:48 The Best Anti-Fog Goggles
9:42 My 5km Time (Qualified)

.Today, we are talking about the 5th and final Core Principle of Fast Freestyle: find your rhythm and timing.

00:36 The Dancing Part Of Freestyle
01:13 Kick Timing
04:35 Use Different Types Of Kick
10:33 Serape Effect
13:35 Hand Speed
14:07 Split Tempo
17:54 Drills
19:22 8 Week Faster Freestyle Course

Join the 5 Day Catch Challenge
Join the Effortless Swimming Membership
Effortless Swimming Freestyle Clinic

01:40 No Need To Overpower The Catch
03:07 Teaching The Four Key Positions
04:00 Start Of The Catch
06:00 High Elbow Catch
07:35 Power Diamond Position
10:20 Exit Of The Stroke
11:36 YMCA Drill Progression
14:38 More Drills To Work On Your Catch
15:07 Setup Phase
16:35 Path Of The Hand
17:57 Hand Speed

Today, we are talking about the third core principle of Fast freestyle which is Rock, Return And Align.

00:36 Rock v.s. Rolling
02:15 Return
03:24 Correct Entry
06:08 Align

01:46 Proud Posture
05:06 Taut Core
9:00 Effective Kick

The 5 Core Principles Of Fast Freestyle:
https://effortlessswimming.com/5-core-principles-of-fast-freestyle/

01:45 Use Your Diaphragm
02:29 Breathing Exercises Out Of The Water
03:42 Box Breathing
04:04 Relax Your Chest And Upper Back
05:38 Having The Right Posture
06:52 Letting Go When You Exhale

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies.

00:35 Train Another Stroke
01:56 Change The Way That You're Training
03:10 Being Diligent With Your Skills
05:12 To Become Supple
05:59 Joining a Squad Or a Group of Swimmers
09:06 Occasionally, Don't Track Anything
10:25 Keeping Calm Under Pressure
10:43 Commit To A Swim Block
13:48 Pick One Thing And Stick To It For Three Months
15:35 Get Professional Help

Imagine holding a 1:05 pace per hundred for nearly two hours—no walls, no turns, just pure precision. Every stroke efficient, every breath controlled. How do you sustain that kind of speed without breaking down? What should your catch feel like? And how do you stay smooth when the ocean, the pack, and your own heartbeat are all working against you?

In this episode, we dive into the story of Nick Sloman. He’s not the biggest guy on the start line, and he wasn’t a childhood prodigy. But over 12 years, he turned sheer efficiency into his competitive edge. After missing Tokyo, he rebuilt himself—not by training harder, but by learning how to swim smarter. His insights on feel for the water might just reshape the way you think about endurance, technique, and what it really takes to go the distance.

01:07 Head position
01:46 Posture And Body Position
02:20 Kick for balance
03:29 Breathing Pattern In Training And Racing
03:54 Catch and cross-body connection
05:20 Video analysis
06:02 Stroke rate
06:22 Open water swim technique
06:48 Stroke changes in open water
07:30 Sighting
08:03 Drafting
08:27 80km a week!
09:13 Hard swim workouts
11:52 Hardest race
13:30 Rest when you're ___ 

If you’re someone who avoids flip turns—or you’re completely out of breath every time you try one—chances are, it’s not your fitness holding you back. It’s your technique. In this episode, I’m breaking down a simple, step-by-step method to help you master the tumble turn, so you can actually save energy on your turns, move faster off the wall, and keep up with the swimmers beside you.

By the end, you’ll know exactly how to execute a smooth, controlled flip turn without getting dizzy, without gasping for air, and with way more rhythm and confidence. Let’s dive in.

00:48 Approach The Wall Smoothly
01:50 Set Yourself Up On The Last Stroke
03:29 Initiate The Flip Into The Wall
05:24 Landing The Right Distance
06:34 Streamline
08:08 Eyes Down Into The Water
11:01 Breakout

Struggling with your arm dropping whenever you take a breath in freestyle? You’re not alone—and there are five common reasons this happens. In this episode, we break down each cause, show you exactly how to fix them, and help you transform your breathing technique. By the end, you’ll swim farther with less effort and finally feel like you have all the time in the world to take a smooth, controlled breath. Dive in and level up your freestyle.

00:38 Breathing
04:17 Rotation
05:57 Hand Entry
07:31 Exit Of The Opposite Hands
08:59 Starting Catch Position And Reach
09:54 Where Is Your Shoulder As You Reach Forwards
10:54 Quick Fix

There are so many different things you can do to get faster in your freestyle. In this episode, I'm gonna break down five proven ways that you can swim faster for less effort. Let's get into it. 

00:26 Point Your Toes Inwards (42% Faster) 

2:07 Dont Pat A Cat

3:19 Press On Your Chest To Bring The Hips Up

4:24 Reach And Extension

7:15 Increasing Your Distance Per Stroke

8:41 Accelerate Through Each Stroke

If you're taking 50 strokes a lap but should be in the low 40s, the issue might be your body connection — not your strength. In this episode, we explore how elite swimmer Becca Mann fixed her “shoulders and hips not connected” problem, dropped her stroke count by nearly 20%, and became a record-breaking open-water athlete.

You’ll learn what shoulder-to-hip connection really means, how to tell if you’re disconnected, and the simple posture cues and drills (like 6-1-6 and side-kick rotation) that instantly improve your distance per stroke.

A quick, practical guide to swimming farther and faster with less effort.

If you’ve ever been confused about the different types of freestyle kicks — two-beat, four-beat, and six-beat — this episode is for you. I’ll break down what each kick pattern means, how to do them correctly, and when to use each one in your own freestyle to improve efficiency, rhythm, and speed in the water.

00:48 What Do Beats Refer To?
00:59 2-Beat Kick
05:31 4-Beat Kick
07:38 6-Beat Kick

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

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

5-Day Catch Challenge ➡ https://members.effortlessswimming.com/c/5daycatchchallenge/
The easiest way to improve your catch and shave 5 seconds off your 100m free.

Transform your freestyle in 33 minutes:
https://www.youtube.com/watch?v=ignysw4pFO0

Watch on Youtube:
https://www.youtube.com/watch?v=7PreNoGOEUE&t=7s

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

Welcome to this week's episode of the Effortless Swimming podcast. My guest today is four time guest, Tracey Baumann. On this episode, we're talking about the speed equation, your combination of stroke length and stroke rate, and how to find that sweet spot for whatever distance or whatever effort you're doing.

This is really the art of it. This is the art of swimming where we want to develop good technique, but then in order to swim faster, we need to make sure that we maintain that technique. but we consider the stroke rate side of the equation. So on this episode, Tracy and I talk about how to find that sweet spot, some sets and some ways that you can practice this and find this in training and some ways that you can develop gears in your swimming.

If you find that you're stuck and you can't get faster and you've only got this one speed that you're always stuck in, how can you actually go about developing those different gears? So let's jump into the episode with Tracey Baumann.

02:58 Everybody Can Learn Something
04:48 Direction of Energy
06:44 Purposeful Exageration
08:42 Remembering Knowing Where To Look
09:50 Fingernails Forward    
12:21 Flattening Out A Tablecloth (Breast Stroke)
13:31 Speed Equation 
17:18 What is the Magic Number?
19:53 Sets
21:25 Fast and Slow Tempos
26:42 Having Different Gears
34:54 For Intermediate Swimmers
36:18 What People Should Know
38:31 Intention Setting

This week, we are featuring some of the best bits from 2024. We had dozens of different guests on, and we've picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it's like a highlights reel for 2024.

And if you have listened to this show once or a hundred times, If you haven't left us a review in the Apple app store or on Spotify, it would mean a lot to me. If you could do that, it helps us out and helps us get in front of more people. I'm looking forward to 2025. We've got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run.

So if you haven't joined us on any of those things and you'd like to, you can head to effortlessswimming.com. If you're in Sydney, we've added a bunch of more clinic dates for freestyle and fly back and breast. Through late December and early January. So if you are in Sydney at that time, come and check us out there.

And you can find that on our website as well at effortlessswimming.com. Let's get into this week's episode highlights from 2024.

01:18 James Lawrence
02:44 Sharon Van Rouwendaal
05:11 Hollie Buerckner
06:49 Jarrod Briffa
08:55 Dan Eisenhardt
10:07 Dean Summers
13:18 Tracey Baumann
14:44 Nick Jankovskis
17:04 Jaimie Fuller
18:17 Craig Lewin
20:02 Sharon Van Rouwendall and Moesha Johnson
22:32 Bek Keat
23:56 Sandra Harrell
26:09 Laura Quilter
28:18 Kat Matthews
30:39 Ryan Evernden

Are you struggling with the unpredictability of open water swimming? I used to hate every second of it, until I learned these tips, which completely changed the way that I thought and went about open water swimming. In this episode, you'll learn how to transform your swimming from feeling anxious and uncomfortable in the open water, To feeling confident and at ease.

00:00 Introduction
00:52 Don't be a victim
01:42 Sighting
04:01 Course Recon
04:50 Goggles
05:25 Stroke Changes
09:19 Stroke rate
10:21 Why am I Slower in open water?
11:57 Drafting
14:41 Pack swimming
17:41 Wetsuits
20:24 Bi-Lateral Breathing
21:20 Dealing with cold water
22:28 Tides and currents
24:00 Entry and exit 
25:33 Dealing with panic
27:20 Practice in the pool
29:39 Race Day Strategy
31:35 Swim camps

Ryan Evernden is the founder of Formidable Strength and Conditioning, a coaching service that’s reshaping how swimmers integrate strength training into their routines. Ryan isn't just any strength coach; he specializes in tailoring strength and conditioning programs specifically for swimmers, helping them power through the water with more speed and resilience while safeguarding against injuries.
Today, Ryan will share his insights on the essential strength exercises for swimmers, how to prevent common swimming injuries, and some truly inspiring success stories from the athletes he’s worked with. Whether you’re a competitive swimmer looking to enhance your performance or a recreational swimmer aiming to swim smarter and stronger, Ryan’s expertise is sure to provide valuable guidance.

02:19 Veering towards Strength Training for Swimmers
03:11 Trying to Create Swimmers For Life
04:14 Preventing Injuries
04:32 Coming Right Back Around The Basics
06:14 Assessing Mobility and Range of Motions
07:20 Improving Overhead Range of Motions
11:18 Starting Inside Out
12:13 Finding The Balance 
14:51 Strength Required For Long Distance Swimmers
21:38 How Do I Fit My Strength Sessions
29:00 Common Misconceptions
35:33 Age Group Strength and Conditioning

What does it take to finish second at the Ironman World Championships? In this episode, I'm joined by professional triathlete, Kat Matthews, who's not only a fierce competitor, but also a source of inspiration for anyone looking to elevate their performance. Kat opens up about the strategies and habits that helped her climb to the top, from staying consistent with her swim training, even while traveling, to making small technique tweaks that delivered massive results.

We talk about her mental approach to open water swimming, How she tackles the swim to bike transition, and the mindset required to thrive in tough race conditions. Kat also shares her journey of recovering from injury, and how it transformed her mental resilience. We discuss why creating a stable training environment, and dialing in proper nutrition, and learning to fuel correctly during workouts can make all the difference.

Not just in racing, but in life. Whether you're a triathlete, a swimmer, or someone looking to gain a competitive edge, This episode is packed with actionable tips and powerful insights to help you achieve your best. So dive in and let Kat's story motivate you to push past your limits.

03:02 Leading up to the World Championship. Keeping the consistency and structure.

06:59 Vo2 Sets.

09:13 Travel and Training Calendar.

10:44 No Pressure Swims.

12:48 Change of Pace, Feeling of Control.

17:02 Swimming From Inside Out.

19:14 Race Conditions.

24:52 Don't Be A Victim

26:50 Openwater Stroke.

28:04 Bike Transition

33:00 Creating a Stable Training Environment

39:54 Fueling Correctly.

Mitch Kibby is a professional triathlete who's placed 16th in the 70.3 World Championship. He began his triathlon career without a swimming background, and has gone on to compete with some of the strongest swimmers in the pro field. This is how he did it.

00:22 Introduction
00:57 Favourite cue
01:56 Kick
03:03  Breathing both sides
05:11 Catch and pull
08:38 Developing speed
09:57 Long-term approach to improvement
10:33 Finding the right company and support

With experience coaching over 8,000 swimmers, I'm sharing what really works to improve your freestyle—from finding a relaxed, efficient stroke to mastering the catch and pull. Tune in now!

00:34 Introduction
00:59 The Importance of Relaxation and Breathing
02:54 Reducing Drag for Better Swimming
04:41 Achieving the Perfect Body Position
06:04 Effective Leg Movement and Core Engagement
09:56 Mastering Rotation
13:21 Breathing Techniques
17:01 Recovery and Entry Position
23:40 Perfecting the Catch and Pull
30:55 Finish of Stroke
32:43  Rhythm and the Timing of the Stroke (the dance)

In this episode, we sit down with Tracey Baumann to explore swim stroke synchronization and body connection for a more efficient swim. We discuss six key synchronization points, the importance of feeling the water, and the role of joint mechanics in creating a powerful stroke. Tracy shares her coaching evolution toward focusing on technique and sensory cues, emphasizing the benefits of short-interval training. Tune in now!

00:08 Introduction
01:12 Upcoming Swimming Camps
01:34 Meet Tracey Baumann
2:23 Starting with Stroke Synchronization
3:17 Building the Stroke from the Inside Out
6:45 Avoiding Dead Spots in the Stroke
10:12 Six Key Synchronization Points
17:37 Transferring Pressure and Connecting with the Water
22:52 Softening the Hands for Better Connection
27:00 Effective Coaching Language
29:40 Grounding and Body Awareness
36:00 Short Interval Training
38:40 The Impact of Bones and Joint Mechanics
42:37 Get in touch with Tracey!

Kiah Melverton, an Olympian, former world record holder, and World Championship silver medalist, joins us in this episode. Kiah offers advice on improving freestyle technique, highlighting key areas swimmers should focus on to achieve a faster, more efficient stroke. Tune in now!

00:30 Meet Kia Malverton
00:5 Head and Body Position
01:26 Kicking
04:01 Recovery and Catch
05:24 Breathing Techniques and Rhythm
07:17 Racing Cues and Technique Focus
09:15 Reflecting on Career Highlights
10:12 Advice and Training Insights
11:56 Challenging and Favorite Sets

I’ve spent 25 years helping adults become better swimmers, from beginners to pro triathletes. In this podcast, I’ll share what really works to go from feeling slow and frustrated to swimming fast, efficiently, and effortlessly.

00:00 Introduction
00:54 Balancing Tension and Relaxation
01:34 Reality vs Perception 
02:24 Finding Your Unique Swimming Style
03:34 The Importance of Technique Over Effort
04:48 Kick Supports NOT Propels
05:57 Overthinking vs Feeling the Water
07:35 Swim Softer to go FASTER
08:42 Consistency is KING
11:14 Don't train like a runner!
13:26 Using Swimming Aids
15:09 Developing Your Stroke Step-by-Step
16:37 Long-Term vs Short-Term Goals
18:34 Strength and Mobility
20:08 Slow to Fast 
21:14 Stroke Length vs Stroke Rate
23:26 Training for Specific Events
24:39 Open Water Swimming Tips
25:45 Turn off distraction!

Today, we’re joined by Craig Lewin, founder of Endurance Swimming, who discovered his passion in the open water. Though he started as an average swimmer in the pool, Craig found his stride in marathon swimming, where endurance and mindset matter more than speed. In this episode, he shares his journey and insights on tackling challenging open water swims. Tune in now!

01:24 Journey into Marathon Swimming 
06:01 Building a Support Network and Mentors
13:05 Training and Recovery Strategies
15:25 Patience in Progress: The Long-Term Training Mindset
18:15 Embracing the Flow: Letting Go of Pace in Long Swims
20:45 Tempo vs. Stroke Length
22:30 Mental Preparation and Long Swims
27:35 Building Confidence Through Repetition
28:36 Finding the Right Coach for Long Swims
31:05 Get in touch with Craig!

00:13 Introduction
00:37 Body Position and Kick Mechanics
01:58 Coaching Kyle Chalmers
03:01 Recovery and Entry
04:41 The Importance of Video Feedback
04:47 Setting Up Your Catch
5:46 Favorite Drills
7:56 Breathing Techniques
10:05 Coaching Philosophy and Common Mistakes
12:25 Challenging Training Sets
13:50 Memorable Races: Best and Worst
15:27 The Best Advice

Jaimie Fuller is the founder of EO, the creators of the SwimBetter device, which measure the force and direction of a swimmer's hand movements. These devices were used by gold and silver medalists in the 100m freestyle, Pan Zhang Lee and Kyle Chalmers, in the lead-up to the Paris Olympics. Tune in now!

00:00 Introduction
02:08 Top Swimmers Using eo SwimBETTER
05:55 Downward Force in Swimmers: What the Data Reveals
9:34 Measuring Force and Direction for Stroke Improvement
16:31 Remote Coaching and Real-Time Feedback
20:29 Analyzing Brenton's Swim
25:40 Finding Your Unique Handpath
28:04 Understanding Force vs. Time
39:04 The Role of Hand Size in Performance
40:27 Launching a New Program

The women's 10km open water race at the Paris Olympics was a thrilling and grueling event that saw Sharon Van Rouwendaal of the Netherlands and Moesha Johnson of Australia showcase extraordinary endurance and strategy. Taking out the gold and silver medals, Sharon and Moesha put together a race for the ages. In this episode, we dive into the details of the race and how it played out. 

00:00 Introduction
01:45 Race Strategy
07:24 Preparation and Training
10:43 Adapting to Different Race Conditions
18:24 Navigating the Final Laps
24:06 Crossing the Finish Line
25:30 Moesha's Makes History for Australia in Open Water
27:50 Finding Strength in Loss
34:59 The Mindset of Champions
36:09 Post-Race Experiences: Media Attention and Future Plans
41:37 Get in touch with Sharon and Moesha!

Join former 6x Ironman Distance Champion and high-performance triathlon coach, Bek Keat, as she shares her insights on adapting your swimming stroke from the pool to the open water. Discover the changes triathletes must make to swim effectively in challenging conditions such as chops, waves, and crowded environments. Beck also reflects on her journey as a professional triathlete, discussing the lessons she learned and the transition into coaching. Tune in now!

00:00 Introduction
02:43 The Differences Between Open Water and Pool Swimming
05:48 The Importance of an Open Arm Recovery
11:40 Back to Basics: The Fundamentals of Breathing
17:52 The Impact of Changing Stroke Techniques
25:21 Bilateral Breathing and Breathing Patterns
29:58 Mobility, Flexibility, and Triathlon Training
35:09 The Pitfalls of Following Fitfluencers
39:21 The Accuracy of Metrics and Electronic Devices
41:51 Using Perceived Effort and Tuning into the Body
44:59 Getting Out of a Rut in Swimming: Ditch the Tech and Just Swim
49:07 Wetsuits and Buoyancy Shorts
51:30 Getting in Touch with Bek!

In today's episode, Dr. Sandra Harrell, a former 5-time NCAA All-American swimmer and physical therapy expert, shares her insights on injury prevention, strength training, and performance optimization. With over 25 years of experience, Dr. Harrell covers the importance of consistent strength training, nutrition, and recovery. Her tips are valuable for athletes and those looking to stay fit as they age. Tune in now!

00:00 Introduction
02:05 The Importance of Proper Treatment and Care for Injuries
06:06 Lessons Learned: How I Would Approach Swimming Injuries Differently
08:58 Common Mistakes in Nutrition for Athletes
12:02 When and How to Start Strength Training
16:46 The Importance of Progressive Loading
20:32 The Timeframe for Seeing Results in Strength Training
22:33 The Role of Nutrition in Muscle Building and Recovery
26:50 How to Make Nutrition and Training Effortless
29:14 Customized Programs: Tailoring Training for Athletes' Goals
33:28 Finding the Right Balance: Training vs. Recovery
38:19 Success Stories: Overcoming Injuries and Improving Performance
42:46 Lifting Weights for Longevity: The Key to Enjoying Activities as We Age
48:33 How to Get in Touch with Sandra!

We're thrilled to have Chipper and Chris, the powerhouse duo behind the Löw Tide Böyz, join us. Based in Northern California, this dynamic SwimRun team is on a mission to grow the sport of SwimRun and bring it to the forefront of endurance athletics. In this episode, we'll explore why many endurance athletes are making the transition to this sport. We discuss the reasons behind its rapid growth and provide valuable insights for those interested in getting started with SwimRun. Tune in now!

00:54 Introduction to Chipper and Chris, the Löw Tide Böyz
06:27 What is SwimRun? The Basics and Origins
08:29 The Evolution of Equipment and Gear in SwimRun
13:55 Training and Strength Requirements for SwimRun
16:55 The aha moment: falling in love with SwimRun
20:36 Unexpected Challenges and Overcoming Obstacles in SwimRun
26:35 The Success of the Löw Tide Böyz Podcast: Building a Global Community
29:41 The Future of SwimRun: Innovations and Changes
35:04 Your Guide to Starting SwimRun: Resources and Tips
36:38 Get in touch with the Löw Tide Böyz!

James Anderson is an Australian-based international speaker, author, and educator passionate about helping people become better learners. In today’s episode, we cover how to fast-track our improvement as swimmers, when and how to use feedback on our technique, as well how to develop the skill of learning for better results in our swimming, work and family lives. Tune in now!

02:53 Introduction to Learning and Learnership
04:27 Understanding the Difference: Being Taught vs. Learning
26:41 Different Levels of Learners
08:57 Differentiating Between Acceptable and Unacceptable Mistakes
12:05 Active Learning and Intentional Practice
14:56 Developing a Growth Mindset and Embracing Feedback
18:42 Transforming Feedback into Actionable Advice
24:32 Changing How You See Feedback
34:32 Comfort Zone vs. Learning Zone
38:25 Frustration as a Sign of Growth
45:43 Why Some Swimmers Get Faster Immediately, While Others Get Slower
47:20 Cultivating Habits of Mind
50:28 Get in touch with James!

Today, we’re excited to welcome Tracey Bauman back to the podcast! She was a hit on episode 338, where we discussed making swimming more comfortable and efficient. In this episode, we’ll dive deeper into building a strong connection between your torso, legs, and arms, and the importance of good posture and alignment. We’ll also explore the benefits of experimenting with different kicking techniques, how body rotation affects propulsion, and finding the right balance between stroke rate and stroke count. Tune in now!

01:33 Building the Body from the Inside Out: The Key to Connection and Timing
5:35 Breaking Down the Catch
11:00 Visualizing the Ideal Arm Position for Faster, Safer Swimming
14:38 Understanding the Role of the Kick
19:56 Choosing the Right Kick Type and How to Execute It
30:00 Finding Balance and Power through Body Rotation
37:23 Stroke Rate and Cadence
43:32 Why Chasing Times Isn't Always the Answer
46:45 Get in touch with Tracy!

In today’s episode, we’re diving into a Q&A session where I will answer your questions submitted on Instagram! Tune in for helpful tips and insights on how to improve your swimming.

00:48 I tried adjusting my head position, but my legs still sit too low. Do you have any recommendations?
02:42 How do you keep your hand up and gliding during the reach phase?
05:26 How do I ensure I feel my lats during a workout rather than my traps and upper back?
06:47 I went from a 1:45 to a 1:32 pace in four months, thanks to you. Now I'm hitting a wall. Any advice?
09:04 Can you explain the timing for rotation in catch phase?
13:18 How long does it take to go from being a leisurely swimmer to a highly competent swimmer?
15:48 How do you improve the skill of feeling the water?
19:20 When I push hard on the pull, it speeds up my entire process. How do I keep the cadence regular?
22:20 First focus priority, kick or catch?
23:25 Why is swimming focused on rep time cycles instead of work-to-rest ratios?
24:38 My stomach drops, but my head and legs are up, resulting in this weird U-shaped form. How do I fix it?
26:31 Send your questions!

In today's episode, we have Laura Quilter, a New Zealand swimmer and coach who has previously been the national champion in the 50m, 100m and 200m freestyle. Laura has achieved a lifetime PB at the age of 31, with only a third of the training she was doing in her earlier years. She’s also ventured into the sport of ice swimming (water under 5 degrees celsius) and is coaching through her platform at Aura Move. Tune in now!

02:14 Introduction and Background
04:33 Training Changes and Mindset Shift
06:55 Understanding the Sprint Stroke: Differences and Techniques
10:03 Coaching Middle to Long Distance Swimmers: More Time to Work Through
14:56 Paralysis by Analysis: The Pitfalls of Overthinking in Swimming
16:39 The Importance of Fun and Play in Swimming and Racing
20:42 Shifting Competitive Focus to Skill Execution
23:37 Curiosity as a Key Element in Consistency
29:27 Ice Swimming: Challenges and Experiences
34:24 The Recovery Process: Stripping off wet clothes and getting warm
35:47 Adapting Coaching Techniques for Individual Swimmers
40:22 Get in touch with Laura!

In this episode, we welcome back Nick Jankovskis, a sports scientist and endurance performance coach at METS Performance Consulting. Nick is an expert in improving endurance performance through accurate analysis of physiological testing. We dive into fueling and how to test physiology for endurance sports, particularly focusing on Ironman events and long-distance races. Nick shares insights on the new equipment at METS Performance that allows for more detailed testing and provides better numbers for fueling requirements. Tune in now!

00:49  Introduction and Upgrade in Equipment
03:37 Understanding the Breakdown of Fuel Utilization
08:35 Common Issues with Fueling
14:01 Timing and Frequency of Fuel Intake in Training Sessions
18:38 The Importance of Flexibility in Fueling
25:40 How Proper Fueling Can Improve Performance in Long Swimming Sessions
29:30 Challenges of Testing for Swimmers
39:41 Understanding Individual Differences in Fueling
52:12 The Power of Implementing Basic Fundamentals
53:18 Get in touch: Testing and Consultation Services

Join us on this episode as we sit down with Tracey Baumann, the co-founder of SwimMastery and author of 'The Swim Mastery Way'. With over 20 years of teaching and coaching experience, Tracy has worked with swimmers of all levels, from beginners to English Channel swimmers. In this podcast, Tracey shares her expert insights and cues from her book, offering valuable tips to help you become a faster and more efficient swimmer.

00:15 Introduction and Background
04:01 Breath Management and Overcoming Fear
exchange and calmness
09:18 Teaching Swimmers to Breathe Using Their Diaphragm: Challenges and Solutions
12:18 How Often Should You Breathe?
18:20 The Role of Bones and Joints in Achieving Proper Body Position
21:58 Exploring the Relationship Between Hip Flexors and Body Position in Water
26:04 Teaching Effective Kicking Techniques
28:00 Over-Rotation and Losing Position: Common 33:35 The Trident Analogy
35:16 Shoulders and Scapula Mechanics in Swimming: Debunking Common Misconceptions
38:33 Tapping into Natural Joint Mechanics for a Better Catch
42:44 Developing a Sensory Connection to the Water
47:11 The Power of Tactile Feedback in Swim Coaching
48:56 The Physics Behind a Correct Arm Recovery
55:00 Get in touch with Tracey! 

Felipe Telles broke the magical 60-minute barrier in his first ever Ironman swim, coming in at 56 minutes with an average of 1:28/100m. When he first started swimming a few years ago, Felipe struggled to go faster than 2:00/100m. So how did he manage to increase his speed by that much? Find out in today’s podcast episode.

00:56 Swimming Background
03:34 The Impact of Learning the Right Technique
07:09 How Relaxation Transforms Your Swim
09:50 The Benefits of Incorporating Drills in Swim Workouts
13:18 Structured Sessions: Warm-ups, Technique, and Intense Training
16:46 Finding the Balance: Consistency vs. Pushing Too Hard in Training
20:35 How to Get the Most Out of Your Swim Training
24:23 How Observing Others Can Improve Your Technique
31:20 Catch and Pull: Finding the Right Amount of Power
37:23 Swimming Tips for Triathletes: Small Changes, Big Results
41:24 Follow Felipe on Instagram for Inspiring Content

In this episode, Quest Meeks shares his inspiring journey of transforming from a non-swimmer to comfortably swimming over 1000 yards without stopping. He opens up about the mental and physical obstacles he had to overcome along the way.  Join us as we dive into this episode!

01:02 Swimming Background
9:00 Doing Half Ironman
09:30 I Gotta Start With Something
16:52 But Swimming
25:53 Signing Up For The Stroke Analysis
35:53 Kicking Hard
44:18 Climbing Up A Mountain
47:10 It's Not Comfortable But I Am Not Dying

In this episode, we have Carl Reader, a functional movement coach with a background in exercise physiology and Pilates. We will discuss the connection between hamstring strength, mobility, and how it can improve swimming performance. Carl has extensive experience working with swimmers to improve their movement and strength training. Join us as we delve into his research and practices in today's episode.

00:00 Introduction
00:59 Techniques and Tips from a Functional Movement Coach
01:59 The Role of Hamstrings in Maintaining Speed and Efficiency in Swimming
05:21 Exploring the Relationship Between Hamstrings and Calf Muscles
08:14 Factors Affecting Hamstring Strength
11:20 Strengthening Techniques for Better Posture and Muscle Activation
13:39 Squats: One of the Best Ways to Strengthen the Hamstring
17:43 Signs to Look Out for: Indicators of Hamstring Issues
21:08 Core Engagement in Squats: Finding Balance

Prescott Balch is an ironman triathlete who started at 2:10/100m, and is now able to consistently swim under 1:30/100m. He recently broke through a plateau in his swim times by focusing on one change to his swim technique. In this podcast we delve into what change Prescott made and some unique approaches he took to fixing these areas of his stroke. 

00:00 Introduction
01:09 Overcoming Plateaus and Finding Speed
05:27  Weak Core, Weak Performance
12:02 Body Awareness Challenges for Adult Onset Swimmers
16:35 How Dead Hangs and Handstands Improve Upper Body Strength
21:14 Executing a Well-Planned Race: Negative Splits and Smooth Pacing
30:45 How a Good Swim Sets the Tone for the Rest of the Race
34:57 What's next for Prescott?
38:27 Exploring the Concept of "Swimming Downhill"

In today's episode, we will talk about the BEST WAYS to look good when swimming.

02:00 The Base Position
03:35 Have The Right Amount Of Rotation
04:48 Keep The Kick Fairly Narrow
05:53 Good Recovery
09:05 Soft Hands
10:20 Good Looking Freestyle Is Never Hurried Or Rushed
11:41 Slow To Fast
12:06 Skinny S Shape
12:31 The Breathing
14:00 The Kick
14:41 Style Is Important
15:36 Visualize Yourself Swimming Like A Pro

In this episode, we discuss three ways to generate more propulsion without getting tired, along with a drill that will help you practice each of these methods.

00:16 Generating propulsion
01:31 The Size of the Paddle
03:44 The Power Phase of the Stroke
08:31 Accelerate through the Stroke.
11:01 Keyhole Drill
12:58 Building Power and Speed in Your Stroke

In this episode, we have a special guest, marathon swimmer Andy Donaldson, who is a three-time world record holder. Andy shares his insights on freestyle technique and how he is able to maintain an impressive pace of 1:12 per 100m for 4 hours. This episode focuses solely on technique, as we delve into Andy's thought process and approach to his stroke. Tune in now!

00:00 Introduction and Background
2:31 Where is your head position?
2:58 How often are you breathing?
4:30 How do you use your kick?
5:23 What does your recovery look like?
8:09 What is the end of your stroke like?
9:07 What is your rotation like?
9:47 How did you develop your catch?
11:13 How much power are you putting into each stroke?
11:54 What do you do to increase your swim speed?
13:11 How do you like to train?
14:20 What pace are you aiming for?
14:49 What stroke rate are you aiming for?

In March of 2024, Dean Summers set out to break the record for Australia’s longest ever unassisted swim. Leaving from Newcastle’s Nobbys beach and planning to land at Palm Beach, Sydney for a total of 95.6km. Battling blue bottle jellyfish, hallucinations and less than perfect conditions, Dean had a challenge ahead of him. The swim had been unsuccessfully attempted by two other swimmers in the 1980’s and 90’s, including well known Australian swimmer Des Renford whose shark cage sunk off the coast after treacherous conditions. In this episode, you’ll hear the story of an expedition into waters that have never been swam in.

00:00 Introduction
03:52 The Origin of the Newcastle to Sydney Swim
08:44 Building the Dream Team: Finding the Right Support
11:59 The Commitment and Preparation for a Long Swim
14:08 Navigating 07Whirlpools and Tides
16:45 Feeding Strategy : Carbohydrates and Protein
20:11 The Constant Sting: Battling Bluebottles in the Ocean
23:15 Bioluminescence and the Milky Way
29:44 The Final Stretch: Locking in on the Goal and Reaching the Beach
34:35 Post-Swim Reflections: Burnt and Hungry
38:44 Lessons Learned from a Grueling Swim
44:15 The Connection Between Family and the Love of Water
50:30 What's next?

Dan Eisenhardt, CEO and Founder of FORM Swim, shares his journey of creating the world's first augmented reality swim goggles. Discover how real-time data can enhance your training sessions, the most useful features of the goggles, and the challenges faced during development. If you're looking to forge your own path in your professional life, Dan also provides valuable insights on getting started and three essential considerations for starting a business. Tune in to this episode for all this and more.

02:05 The Light Bulb Moment
04:49 The Evolution of Technology in Swimming Goggles
06:23 Testing the Prototype
07:52 The Complications of Delivering Low Latency Heart Rate Sensing in Water
12:47 The Indispensable Tool for Swimmers
13:56 Taking Areas of Interest and Experience to Create Something Different
16:13 Serendipity and the Right Place, Right Time
20:17 The Importance of Learning from Competitors
24:13 Acting with Conviction: Getting Things Done
29:00 Favourite Features in Form goggles
32:44 The Value of Premium Offerings
38:36 The Three Key Factors in Business Success
43:02 Form Goggles: A Game-Changer for Low-Tech Swimmers

In today's episode, I'll be sharing some of the mistakes I made in coaching and the valuable lessons I learned along the way. I believe these lessons can help you avoid similar pitfalls and succeed in your coaching journey. Additionally, I'm excited to announce the launch of our new course, the Freestyle Coaching Masterclass. Be sure to tune in!

00:30 Coaching Masterclass
04:02 Be Firm And Not Their Friend
06:52 Setting Minimum Standards
10:37 Energy is Transferred
13:28 Being Memorable
15:53 4 Hours Workweek : Mexican Fisherman and the Banker

In this episode, we sit down with Jarrod Briffa, an Australian freediving athlete, instructor, and online coach trained in the Oxygen Advantage. Jarrod's expertise lies in the power of breath and how it can enhance performance, reduce stress, and aid in recovery. As the founder of Drifters Freediving, he offers courses and private coaching to help individuals improve their breathing techniques. He has been the Australian Men's Champion at The Pool Freediving National Championships and has represented Australia in pool freediving at international competitions. Join us as we explore the importance of proper breathing in sports and everyday life.

00:00 Introduction
02:37 The Importance of CO2 Tolerance in Breathing
04:57 Understanding CO2 Tolerance and Breathing Patterns
08:12 Assessments and Exercises for CO2 Tolerance
9:52 Diaphragmatic Awareness for Swimmers: Techniques and Benefits
16:57 Building CO2 Tolerance
20:28 Benefits of Nasal Breathing for Swimmers
23:00 The Science of Breath Holding: Understanding Your Body's Responses and Limits
30:15 Breathing Easy in the Water: Effective Exercises and Techniques for Swimmers
38:40 Mental Strategies for Increasing Breath Length
39:43 Race Day Breathing Strategies for Swimmers
42:29 The Relationship Between CO2 Tolerance and Lactic Tolerance
47:37 The Impact of Proper Breathing on Recovery and Performance
51:09 Get In Touch with Jarod for Coaching!

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies.

00:29 Train Another Stroke
01:50 Change The Way That You're Training
03:04 Being Diligent With Your Skills
05:06 To Become Supple
05:53 Joining a Squad Or a Group of Swimmers
09:08 Occasionally, Don't Track Anything
10:40 Keeping Calm Under Pressure
12:58 Commit To A Swim Block
14:03 Pick One Thing And Stick To It For Three Months
15:50 Get Professional Help