Explore every episode of the podcast The Effortless Swimming Podcast

Are you swimming at the same pace every session but struggling to get faster? In this episode, I join Kelly Palace on the Champions Mojo podcast to talk about why so many swimmers get stuck in the "gray zone" and how we can break through it.

As the founder of Effortless Swimming and a coach who has worked with thousands of adult swimmers, masters swimmers, and triathletes, I've seen how developing better technique and learning to swim at different speeds can make a significant difference in performance.

We discuss some of my favorite freestyle drills, including long dog and six-kick switch, and how they can help improve your catch, pull, coordination, and timing. I also explain why incorporating short sprints, varying your stroke rate, and allowing enough rest between intervals are essential for developing speed and building the ability to hold a faster pace.

I also share a training approach that has made a big difference in my own swimming: the 20 × 100 best-average set. It's a challenging session, but it helped me build the speed endurance I needed to qualify for Australian Open Nationals at age 38.

Finally, we talk about the importance of staying open-minded when working on your technique. Changes can feel awkward and may initially make you slower, but with patience and consistency, the improvements can come over time.

00:00 – Introduction to Brenton Ford and Effortless Swimming
01:05 – Teaching Freestyle to Adults vs. Children
02:30 – Balancing Technique Drills and Swimming Volume
04:00 – Making Swimming Fun Through Play and Exploration
05:30 – Brenton's Favorite Freestyle Drills: Long Dog and Six-Kick Switch
08:30 – When to Introduce Speed Training
10:00 – Developing Multiple Gears in Your Freestyle
12:00 – Why Rest Between Intervals Matters for Speed
14:00 – Swimming Equipment for Better Technique and Speed
16:00 – The Biggest Mistake: Training in the "Gray Zone"
17:30 – The 20 × 100 Best-Average Set for Building Speed Endurance
19:30 – How Brenton Qualified for Australian Open Nationals at Age 38
21:30 – Can Swimmers Continue Improving as They Get Older?
23:00 – What Makes Australian Swimming So Successful?
26:00 – Lessons from Coaching Masters Swimmers
28:00 – Why Technique Changes Feel Awkward Before They Work
30:00 – How to Keep Improving Your Swimming at Any Age
31:00 – Effortless Swimming Camps, Online Coaching, and Final Thoughts

Tired of your swimming goggles fogging up in the middle of a swim? In this episode, discover how to prevent foggy goggles, understand why condensation happens, and learn practical tips to keep your vision clear in the water. Whether you're a beginner or an experienced swimmer, these simple techniques can help you spend less time adjusting your goggles and more time focusing on your swim.

00:10 Why Swimming Goggles Fog Up
00:40 Understanding Temperature and Condensation
01:10 How to Prevent Goggles from Fogging
02:35 Choosing and Caring for Your Goggles
04:10 Tips for Keeping Your Goggles Clear
05:05 Alternative Goggle Options for Swimmers

Kelly Palace just broke the world record for the 65-69 age group in the 1500m long course freestyle, swimming 20:19 on only about 12,000 meters a week. She also broke the 400m record this summer (5:09).

Kelly is a 1984 US Olympic Trials qualifier and the first woman head coach in the Southeastern Conference. In this episode she explains why distance swimmers need real speed, shares her favorite sets (including "descend by equipment"), and describes the underwater technique behind her noisy stroke. She also talks about what she has learned from 350+ podcast guests, and why swimmers should take breaks but never retire.

Returning to swimming after years away can leave you feeling exhausted, sore, and disconnected from the water. In this episode, we break down three key things that can help you rebuild your swimming and feel stronger and more comfortable in the water.

You'll learn how body position, breathing, stroke length, and a more relaxed kick can make swimming feel easier and more efficient. We'll also look at how to structure your training when you're getting back into the pool and why giving yourself three to six months of consistent swimming can make a huge difference.

If you're returning to swimming after a long break, these simple technical and training adjustments can help you reconnect with the water and build your fitness without relying on brute strength.

00:00 How to Get Back Into Swimming
00:49 Fix Your Body Position
01:26 Breathe Without Getting Out of Breath
02:03 Build a Longer, More Efficient Stroke
02:46 Stop Kicking So Hard
03:42 How to Train When Returning to Swimming
05:02 What to Expect When You Start Again
05:51 Give Yourself 3–6 Months to Rebuild
06:34 Final Thoughts

#443 : If You Want Your Swimming To 'Click', Do This with Brenton Ford

Shoulder pain after swimming? Your technique could be the reason.

In this episode, we look at three common freestyle mistakes that can place unnecessary stress on the shoulder: an overly high elbow, crossing over the centre line, and overdoing the catch. Through clear demonstrations and underwater footage, you'll learn how to make your stroke more natural, efficient, and shoulder-friendly.

A great episode for swimmers looking to improve their freestyle technique while reducing unnecessary strain.

00:00 – Why Your Shoulder Hurts After Swimming
00:20 – The main freestyle technique flaws that can cause shoulder problems
01:20 – Flaw #1: Elbow too high
02:25 – Shoulder position and rotation
03:00 – Flaw #2: Crossing over the centre line
03:20 – Underwater look at the freestyle stroke
04:00 – Flaw #3: Overdoing the catch
04:55 – What happens when you overdo the catch
05:30 – Finding a more natural catch position
07:00 – Underwater examples and final technique reminders

In this episode, Brenton Ford interviews Jan Prins about freestyle biomechanics, stroke mechanics, and the latest technology used to analyze swimming efficiency. They explore how subtle changes in technique can significantly impact speed and performance.

00:10 Introduction to Jan Prins and his expertise in swimming biomechanics
01:31 Overview of the technology used for stroke analysis
04:40 Analyzing hip velocity and stroke subtlety
07:18 Why strength doesn't always equal speed in swimming
09:15 The importance of sustained velocity over peak power
12:26 Gradual acceleration and maintaining pressure in strokes
16:43 Finding new water and propulsive thrust
22:41 Engaging new water and hand positioning
26:36 The concept of finding new water through hand movement
28:23 Avoiding straight-line pulling and maximizing efficiency
34:39 Breathing techniques and timing in freestyle
42:25 Hip rotation and core stability in swimming

In this episode, sports dietitian and researcher Taryn Richardson dives into the science behind red light therapy, exploring its potential for recovery, performance, and overall health. She shares practical advice on device selection, optimal usage, and the science-supported benefits for athletes seeking faster recovery and better performance.

00:39 What is red light therapy and its scientific basis
01:25 Historical research and terminology: photobiomodulation
02:22 Claims and benefits of red light therapy
03:19 Applications in physiotherapy, veterinary, and sports
05:17 How red light interacts with the body and mitochondria
07:37 Mitochondria as batteries and the effect of light wavelengths
08:59 Impact on performance, recovery, and sleep
10:34 Best timing for red light therapy: post-exercise recovery
12:31 Using red light therapy for injury and tissue repair
13:37 Types of devices and market options
16:12 Choosing quality devices and verification
18:01 Optimal distance and wavelength considerations
18:47 Personal routine and practical tips
20:39 Additional light exposure strategies
21:40 Athletes adopting red light therapy
22:37 How to access Taryn's masterclass
23:31 Infrared vs red light therapy: differences
24:22 Expected benefits and user experiences

Discover the nutrition secrets that could make or break your next long swim—are you fueling properly?

Swimmers and endurance athletes often overlook crucial aspects of fueling, leading to fatigue, poor recovery, and even injury. In this eye-opening episode, registered sports dietitian Eliza Kelly shares behind-the-scenes insights from a 55-kilometer open water swim, revealing how altitude, heat, and unexpected challenges demand real-time nutritional adjustments. Her experience coaching elite swimmers and triathletes will change how you approach long training sessions and races, ensuring you stay energized and perform at your best.

00:11 Introduction to the episode and guest
01:12 Eliza's background and work with swimmers
04:23 Details of the 55 km swim in the Kimberley
05:38 Managing nutrition and hydration during hot swims
07:27 Electrolyte and sodium considerations
09:20 Adapting nutrition in real-time during a swim
12:13 Lessons learned from the Kimberley swim
14:39 Common nutrition mistakes athletes make
19:06 When and what to eat during long sessions
22:45 The importance of fueling and avoiding hunger
29:59 Iron deficiency in swimmers and endurance athletes
31:06 Testing and optimizing iron levels
32:26 How to connect with Eliza for nutrition support

https://www.fluidperformancenutrition.com.au/
fluid_performancenutrition

Want to swim freestyle with less effort while moving faster through the water? In this episode, Brenton shares the three key principles that make freestyle feel smooth and effortless: improving your balance and body position, using rotation to maximize efficiency, and timing your stroke and kick so your whole body works together. Whether you're a beginner or an experienced swimmer looking to conserve energy, these simple technique adjustments can help you swim farther, faster, and with much less effort.

00:35 The #1 Secret: Let the Water Hold You Up

01:12 Head Position for Better Balance

02:48 Use Your Lungs to Improve Buoyancy

04:18 Step 2: Rotate for an Effortless Stroke

05:04 Relax Your Recovery

07:29 Step 3: Master Your Stroke Timing

11:42 Beginner vs Faster Freestyle Programs

Tracey Baumann is back! Learn how better arm recovery can improve your balance, protect your shoulders, and help you swim with less effort. She breaks down the most common mistakes that lead to shoulder pain, dropped hips, and extra drag, then shares simple drills to help you swim smoother and more efficiently. We'll also share details about the Melbourne swim clinic we're running together on October 25. Tune in now!

00:33 Meet Tracey Baumann
01:47 Why Recovery Matters
05:24 Common Recovery Mistakes
08:54 One Unit Recovery Cue
11:23 Elite Examples: Sam Short
13:26 Fixing High Elbow Myths
19:11 Wetsuit Shoulder Tips
22:15 Connection Through the Core
34:01 Build Length From the Wall
34:43 Clinic Announcement Melbourne
36:18 Where to Find Tracy

In this episode, I join the TriVelo Podcast to share my approach to swimming faster and more efficiently in open water. We discuss where to focus first when improving your stroke, the differences between galloping and balanced swim styles, why I believe many triathletes kick harder than they need to, and practical ways to stay calm and confident when racing in open water.

We also dive into my thoughts on the Enhanced Games and the journey behind developing NanoClear anti-fog goggles to solve one of the biggest frustrations swimmers face.

A big thanks to Gerard Donnelly and Jordan Donnelly from TriVelo Coaching for having me on the podcast. If you're a triathlete looking to train smarter and race faster, be sure to check out TriVelo Coaching.

0:11 – The starting priority for your stroke
2:09 – Analyzing Open Water galloping action
5:21 – Why you shouldn't swim like a speedboat
6:59 – The secret to fixing dragging legs
8:27 – Which Pro Athlete Has The Style To Copy?
11:33 – The kicking mistake costing you more time
15:00 – How to simulate open water in the pool
24:13 – How to sight without breaking your rhythm
27:50 – The recovery adjustment for choppy water
31:04 – Where to apply power in the pull
36:14 – Threshold sets to build raw durability
39:41 – Overcoming physical panic and hyperventilation
45:15 – Shifting your mindset on the beach
51:38 – Our honest thoughts on the Enhanced Games
56:13 – Designing a fog-free goggle

Most marathon swimmers would overlook the critical role of mental resilience—until they're fighting waves, exhaustion, and doubt in real time. Tim Denya, an elite coach with over 250 English Channel crossings, reveals the unspoken truth: mental strength is just as vital as physical endurance in conquering ocean swims.

In this episode, Tim unpacks the training secrets behind his staggering success rate, emphasizing how strategic mental preparation and clear communication turn tentative swimmers into ocean conquerors. Discover why long-distance swim training isn't just about logging kilometers but about pushing the mind and body to new limits—all while maintaining focus, confidence, and calm amidst chaos.

00:00 Introduction to Marathon Swimming and Tim Denya
02:51 Training Camps: Preparing for Marathon Swims
05:17 The Balance of Physical and Mental Training
08:25 Technique vs. Conditioning in Swimming
11:20 The Importance of Trust in Coaching
14:20 Managing Expectations and Anxiety in Swimmers
17:01 The Role of Purpose in Endurance Swimming
20:03 Adapting Training to Individual Needs
22:48 Evolution of Coaching Philosophies
25:43 The Importance of Nutrition in Training
28:19 Documentary Insights and Storytelling in Swimming
36:27 The Importance of Connection in Coaching
39:14 Empathy and Trust in Coaching
44:17 Navigating Challenges During Long Swims
50:30 The Art of Coaching: Balancing Emotion and Objectivity
57:35 Learning from the Best: Insights from Elite Swimmers
01:06:11 Continuous Learning and Adaptation in Coaching

What separates the fastest triathletes from everyone else in the water?

In this episode, I share the seven biggest swimming lessons I've learned from coaching professional triathletes over the past decade. We dive into body rotation, kicking, using your lats effectively, increasing stroke rate, breathing strategies, and the open water skills that can help you outperform faster pool swimmers. Whether you're training for your first triathlon or chasing a new personal best, these practical coaching insights will help you swim faster while saving energy for the bike and run.

00:25 Rule #1 – Rotate Enough for an Easy Recovery
01:59 Rule #2 – Your Kick Matters More Than You Think
03:31 Rule #3 – Your Lats Are More Important Than Your Catch
06:32 Rule #4 – Increase Stroke Rate the Right Way
08:11 Rule #5 – Learn to Swim Hard for Longer
10:52 Rule #6 – Your Hips Are the Engine Room
11:44 Rule #7 – Breathe as Often as You Need
13:09 Bonus Rule – Open Water Skills Beat Pure Speed
14:56 Free Freestyle Technique Checklist

Most people assume ice swimming is just for the crazy or extreme athletes — but what if it's really a gateway to resilience, mental clarity, and community? In this episode, journalist and ice swimming champion Chris Ballard reveals how daring to step into freezing water can transform your mind, body, and life. Whether you're skeptical or curious, Chris shares mind-blowing stories of how cold water exposure can push you past perceived limits and build unshakeable confidence.
From the early days of cold showers to competing in the UK's elite ice swimming events and even becoming a national champion — Chris demystifies the science and psychology behind this ancient practice. You'll discover: the surprisingly simple ways to get started with cold plunges, how mental toughness overrides fear, and the powerful benefits that extend far beyond the water. He breaks down the core principles that help seasoned swimmers keep pushing, and reveals how this challenging ritual is a 'quick fix' for mental health, emotional regulation, and resilience—especially for those facing trauma or life's hardships.
This isn't just about cold water — it's about how you can use the cold to unlock a more resilient, focused, and connected version of yourself. If you've ever wondered what it takes to turn discomfort into a catalyst for growth, or if you're searching for a community that's as committed as you are to doing the hard things, listen now. Perfect for anyone curious about the transformative power of cold water, or eager to break free from comfort zones—this episode may just redefine what's possible for you.
Chris Ballard is a renowned journalist, author of The Plunge, and a competitive ice swimmer who's shattered stereotypes and myths along his journey. His insights into endurance, community, and mental health offer invaluable lessons for both beginners and seasoned athletes alike.
Get ready to shiver, learn, and be inspired to dive into your own personal plunge. The cold isn't the challenge — it's the doorway to a stronger, calmer, and more fearless you.

00:00 The Journey into Cold Water Swimming
09:34 The Historical Context of Cold Water Swimming
15:03 Community and Mental Health Benefits of Cold Water Swimming
20:29 Personal Reflections and Future of Cold Water Swimming
20:37 Cold Water Therapy and Its Benefits
23:41 Getting Started with Cold Exposure
27:21 The Challenge of Open Water Swimming
28:39 Swimming Technique and Injury Prevention
34:54 The Journey of Writing and Swimming

How do you break through a swimming plateau when it feels like you've already tried everything?

In this episode, I sit down with Sandra Surkamp to discuss her incredible swimming journey—from struggling to swim 25 meters without stopping to swimming comfortably in open water and dropping her pace by nearly 50 seconds per 100 meters.

Sandra shares the key lessons she's learned over the last few years, including how revisiting the fundamentals, improving body position, refining her catch, and finding the right coaching cues helped unlock a major breakthrough in her swimming. We also talk about the frustrations that come with progress, why improvements don't always happen in a straight line, and what it takes to make lasting technique changes.

Whether you're stuck at a plateau, learning to swim more efficiently, or looking for motivation to keep improving, Sandra's story is packed with valuable insights and practical takeaways.

00:00 Introduction to Sandra's Swimming Journey
01:18 Overcoming Initial Challenges in Swimming
03:24 The Importance of Technique and Coaching
05:48 Experiencing Breakthroughs and New Goals
08:33 Key Insights on Swimming Technique
11:06 The Role of Mindset in Performance
14:42 Navigating Setbacks and Maintaining Progress
18:21 The Value of Video Analysis in Improvement
20:55 Revisiting Basics for Continued Growth
23:43 Current Focus and Future Goals

Join Adam Wilkie as he embarks on a year-long challenge to honor his Olympic champion father by attempting to match his legendary 2:15 record in the 200-meter breaststroke. Despite limited swimming experience, Adam has quit his job to train full-time, proving that dedication can make the impossible possible. Discover his intense training regimen, the emotional journey of honoring a legacy, and the mindset driving his pursuit of greatness. Follow Adam's inspiring story on Instagram at Wilkie Swims and support his fundraising for SportsAid at inmyfatherslane.com. What's your 215?

00:12 The Challenge Begins: Honoring a Legacy
08:38 Training Regimen: The Path to 2:15
18:55 The Decision to Commit: Quitting the Job
22:24 Lessons from Dad: Life Beyond Swimming
25:24 Inspiration and the Journey Ahead

Stuck at the same swimming speed? In this episode, we break down how to smash through your training plateaus by fixing the "bottlenecks" in your technique. Drawing from 19 years of coaching experience, we share the exact step-by-step checklist to optimize your stroke: reducing drag through perfect head and body position, mastering breath control to avoid fatigue, and engaging your lats for a more powerful, effortless pull. Stop just training harder—learn how to swim smarter and finally unlock your next breakthrough.

00:00 Why swimmers plateau and the concept of stroke "bottlenecks."

01:11 The simple formula for speed: Reducing drag vs. increasing propulsion.

01:35 Step 1: Head position, posture, and why you need an "open chest."

03:22 The "Iceberg" rule: Balancing head weight to keep your hips up.

04:05 Posture secrets: How correct body position lets the water support you.

05:08 Step 2: Breath regulation and how improper exhaling causes CO2 buildup.

06:51 Step 3: Catch and pull mechanics (using the catch as a setup, not for power).

08:17 Mastering gradual stroke acceleration instead of pulling too hard early.

08:58 Muscle activation: Engaging your lats and triceps to prevent shoulder injuries.

10:01 Using video analysis to find your bottleneck and build a 3-to-6-month plan.

In this episode, I sit down with Grant to share what I've learned over nearly two decades of coaching and racing in both pool and open water environments, including qualifying for Open Water Nationals as an adult.

We explore the gap between pool-perfect technique and what actually works in real race conditions like chop, fatigue, and contact. I break down why swimmers often struggle when they try to carry over overly rigid pool habits into open water, and how that leads to overthinking and breakdown under pressure.

We also get into how I now approach stroke rate, breathing, sighting, and recovery in a more adaptable way, depending on conditions.

A key theme is simplicity, learning to stay relaxed, trust feel, and avoid constantly chasing technical changes. We also cover what truly transfers from pool to open water, and why consistency and mindset matter more than constant technique overhauls.Timestamps

03:51 – Why pool technique doesn't always translate to open water
07:40 – Stroke rate, sighting, breathing patterns, and adapting to rough conditions
12:19 – Common mistakes swimmers make with technique and body awareness
16:55 – How Brenton simplifies coaching and decides what not to change
21:49 – Why some swimmers improve long term while others stay stuck
28:29 – Overthinking technique and finding the "feel" for swimming
32:40 – Qualifying for Open Water Nationals and improving later in life
37:20 – Strength, mobility, VO₂ sets, and training after 40
41:50 – Drafting tactics, "effortless swimming," favorite swim sets, and final advice

I recently joined the That Triathlon Show Podcast with Mikael Eriksson for a deep dive into freestyle technique and what I call the "swim technique hierarchy of needs."

In this conversation, we break down the key elements of efficient swimming including breathing, body position, rotation, catch mechanics, timing, and how to adapt your stroke for open-water racing. We also discuss some of the most common mistakes triathletes make in the water, how to fix them, and why many swimmers plateau even when their technique looks good on video.

We also get into topics like kick timing, front-quadrant swimming, stroke rate, drills that actually transfer to faster swimming, open-water skills, and what it really takes to become a strong swimmer as an adult-onset triathlete.

If you're looking to swim faster, feel more efficient in the water, or better understand how to prioritize your technique work, this episode is packed with practical coaching insights you can apply right away.

03:37 A hierarchy of needs for freestyle technique

07:50 Building the frame of the body

12:20 Kick tempo and stroke rate

17:05 Training the Kick for racing options

18:40 Rotation

23:30 The catch and pull

29:32 YMCA Drill

35:10 Timing and creative freedom in racing

38:20 Speed versus stroke appearance

41:15 The importance of purposeful drills

46:05 Capturing your technique on camera

48:00 The nature of swim talent

52:46 Swim frequency and distance

57:00 Structuring swim workouts

59:01 Intensity distribution across swim sessions

01:03:30 Open water versus pool technique

01:07:20 The importance of drafting

01:08:36 Drafting and preparation for open water

01:15:50 - Racing bravely in the swim

01:18:42 -The Goggles

01:23:50 - Choosing the right lens for conditions

Why does swimming feel so hard after just a short break from the pool? In this episode, we talk about the importance of consistency in swimming and why regular time in the water is the key to feeling faster, smoother, and more comfortable. We also cover how drills like front scull can help improve your feel for the water and regain confidence after time away from training. If you're searching for the "secret" to better swimming, this episode breaks down why consistency beats shortcuts every time.

00:11 – Why consistency matters so much in swimming
01:04 – How regular swimming helps you feel comfortable in the water
02:35 – Using front scull drills to improve feel for the water
03:17 – The real secret to swimming faster: consistency

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?

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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

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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

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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:
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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