Tri Swim Coach Podcast

On today’s episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn’t afraid to challenge coaching norms. We dig into why “gliding” is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time. Connect with Greg Harper on Instagram: @gharpzorz  ================================================================== SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 ================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com ====================================================================== YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach    

TEASER FOR EPISODE 170! On this episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn’t afraid to challenge coaching norms. We dig into why “gliding” is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time. Connect with Greg Harper on Instagram: @gharpzorz  ================================================================== SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 ================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com ====================================================================== YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach  

Most swimmers finish their stroke like they’re just trying to get their arm out of the way—not like they’re trying to move forward. In this solo episode, I’m diving into a concept almost nobody talks about in freestyle: the feather. The feather is that subtle but crucial outward motion at the end of your stroke that sets up a smooth recovery and gives you just a little extra propulsion, without blowing up your shoulder. It’s not just for elites. It’s not complicated. But it does take intention. 🎥 Want to see what I’m talking about? Watch the demo drills here: https://youtu.be/fsbDieIl4x4 Progression Step 1: https://youtu.be/rdnpk8SpKOA Progression Step 2: https://youtu.be/lGlMkb-GhdE 📩 Got questions, pushback, or just wanna nerd out about stroke mechanics? Email me: dominic@triswimcoach.com  If this episode helped, share it with a training buddy or coach and drop a review so more swimmers can find it. ================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com   YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 ======================================================================= SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

In this episode of the Tri Swim Coach Podcast, we dive into what it means to make swimming more than just another workout—it’s a lifestyle. We talk about the unique quirks of swim coaches (like why we all dress like we just got off a boat), how swimming can be a form of therapy, and why getting in the water isn’t just good for your body—it’s good for your mind. We also break down how to fit swimming into your weekly routine without turning your life upside down. Whether you’re swimming for fitness, recovery, or just to clear your head, this episode is for you. 🎙️ Subscribe, rate, and share the podcast if you’re loving the content. Hit play, jump in, and let’s make swimming a lifestyle. ======================================================================= Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com   YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com ================================================================== YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

Alright, this episode is a wild one. I’m sitting down with Ryan Stille, an open-water swimmer who basically threw front-quadrant freestyle out the window and decided to swim like a normal human. You know, with actual efficiency and momentum not that “pause-and-pray” nonsense that everybody loves to preach. We get into the whole transformation: how he went from dragging through the water like he was towing a small boat to slicing through it like a damn torpedo.    Here is Ryan during his Lake Tahoe Swim: https://www.instagram.com/reel/C9U9_zoBZUR/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== ================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com ================================================================== YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

Alright, this episode is a wild one. I’m sitting down with Ryan Stille, an open-water swimmer who basically threw front-quadrant freestyle out the window and decided to swim like a normal human. You know, with actual efficiency and momentum not that “pause-and-pray” nonsense that everybody loves to preach. We get into the whole transformation: how he went from dragging through the water like he was towing a small boat to slicing through it like a damn torpedo.  ================================================================== Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com ================================================================== YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

So in this one, we spiral—emotionally and professionally. We talk about Top Chef making us cry, why your arms shouldn't be twins (yes, like your eyebrows), and how telling someone “real swimmers go under 2:00” is basically psychological warfare in a swim cap. Also, keyhole pulls? Trash. Gone. Antiquated like floppy disks and landlines. Oh—and one of my swimmers dropped 50 minutes off his marathon swim after we stopped doing what the internet says is “correct.” So yeah, maybe rethink that pretty little front quadrant glide. It’s a mix of rants, weird metaphors, swim coaching, and probably some oversharing. You’ll like it. YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 ================================================================== SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 ======================================================================= Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com

What do eyebrows, shoulder pumps, and Reddit have in common? Apparently… swimming. We get into why your arms shouldn’t be twins, how “failure” might be the best coach you’ve ever had, and why outdated technique advice just won’t die. 🧠 If you've ever thought “I'm not a swimmer”, you need to hear this. 🎙️ Catch the full episode every Monday at 5 a.m., perfect timing to fire up your brain (and maybe your swim) before that morning workout. Don’t miss it. TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

In this episode, we’re diving into one of the most misunderstood pieces of freestyle: the recovery. You’ve probably been told you need a “high elbow.” Maybe you’ve spent way too much time trying to make your recovery look pretty instead of making it functional. We’re blowing all of that up today. I’ll walk you through why the way you bring your arm forward absolutely matters, why mimicking fast swimmers can actually slow you down, and why your shoulder blade — not your elbow — should be driving the whole show. We’re talking recovery types (straight arm vs relaxed), the problem with "front quadrant" freestyle, the real reason fingertip drag drills can backfire, and how your recovery sets the stage for everything that happens next. Swimming isn’t about looking good. It’s about moving well. Let’s rethink your recovery and make freestyle way easier — and way faster. YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 ================================================================== SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 ======================================================================= Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com

Think your recovery doesn’t matter? Think again. In tomorrow’s full episode, I’m breaking down why how you bring your arm forward in freestyle can make or break your entire stroke. We’ll talk about why “high elbow recovery” is mostly nonsense, why your shoulder blade, not your elbow, is the real MVP, and how fixing your recovery can unlock smoother, faster, way more efficient swimming. TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

In this episode, we’re cracking open the chaos that is your freestyle rotation. Spoiler: if you’re flipping over like a damn rotisserie chicken or swimming flat like a pancake, you’re doing it wrong. We break down why 45 degrees is the magic number, how your shoulder blades are secretly calling the shots, and why your kick should not be the engine turning your body. YouTube: https://youtu.be/2odTqepF5Zg TSC Newsletter: https://sendfox.com/triswimcoach Instagram: https://www.instagram.com/triswimcoach/ Facebook: https://www.facebook.com/triswimcoach TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1 Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

Back for round two, and yes—we’re still talking about your kick. Because guess what? It’s still not working the way you think it is. In this episode, we’re diving deeper into flutter kick mechanics: tight ankles, sleepy hamstrings, and the mysterious “smiley face line” under your tush (you’ll know it when you feel it). We’re breaking down why your ankles matter more than your effort, how to actually use your cool down for something other than staring at the bottom of the pool, and why your legs might be sinking because… you’re literally pushing them down. Yeah. That’s happening. There’s also a surprise detour into stream-of-consciousness novels, Upton Sinclair’s The Jungle, and a heated debate over Bravo’s best trash TV. You didn’t ask for that, but you’re getting it anyway. This is the kicking episode that gets into the weeds—in a good way. If your freestyle still feels like a fight, or you just want one good thing to focus on next time you swim, this one’s got it. Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com ================================================================= Click here to Join the TSC Newsletter 12-10-8-6-4 Kicking Drill for Freestyle | Build Coordination, Control & Awareness: https://youtu.be/J1MfEgucKb8 SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 ================================================================= [00:00] VHS camcorder jokes, podcast video experiments & solo podcasting struggles [04:27] A listener comment sparks more kick talk: quads vs. hamstrings [07:52] “My legs feel like they’re sinking” — breaking down why [10:43] The “smiley face line” under your tush and how to use it [13:30] Common kick mistakes: bicycle kick, knee-down, locked ankles [18:11] Ankles matter: how flexion is killing your kick (and how to fix it) [21:08] Pro tip: draw the alphabet with your ankles [24:15] Tight hips, sports crossover, and how it shows up in the water [28:06] Triathlete tip: find what part of your leg gets tired first [31:00] “Big toe rope” visualization from client Pete – great for alignment [34:40] Cool downs as sneaky technique work – stop sleeping on them [37:55] Warm down vs. cool down – a nerdy debate [41:08] Why you should always swim first before running or lifting [45:33] Literature detour: Mrs. Dalloway, The Hours, and The Jungle [49:50] Bravo TV, Vanderpump on the trainer, and guilty pleasures [54:20] Wrapping it up: thoughts for your next swim & being mentally present

Click here to Join the TSC Newsletter SUPPORT OUR STUFF 🫁 Click Here: To flip this one breathing switch and swim further than you ever thought you could without gassing out or training harder 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 🧠 Want Help With Your Kick or Breathing? DM me on Instagram @triswimcoach or email me at dominic@triswimcoach.com — I’ll help you figure it out. Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges. 👉 https://www.theswimbox.com  

In this episode, we’re kicking things off (pun intended but not really) with the one part of freestyle everyone loves to ignore: your legs. That’s right—your lazy, sinking, drag-inducing legs. We’re talking all things kick: why “saving your legs for the bike” is a myth that needs to die, how your pelvis and core are running the show (literally), and why squeezing your thighs together like you’re trying to crush a watermelon might be the best swimming advice you’ve never heard. There’s also a deep dive into anatomy, dysfunction, Ricky Ricardo’s bongo drums, and why kickboards are basically flotation devices for denial. If your kick is more chaos than coordination—or you just want to understand how to stop fighting the water—this one’s worth a listen. Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 Let's get into it!  0:00 – Solo Again, Let’s Talk Legs Just me today. Don’t worry, I’m not going to tell you to not kick. 2:45 – The Total Immersion Hangover Why the “save your legs” myth still haunts triathletes everywhere. 5:20 – Your Legs Are Like Swinging Arms… But Underwater What running and swimming actually have in common—and why dragging your legs is a choice. 7:50 – Kicking ≠ Power, It = Posture How kicking helps with balance and body position (not propulsion). 10:40 – The Deep Kick Drag Trap If your legs go lower than your pelvis… congrats, you’re slowing down. 13:30 – Think “Upkick,” Not Downkick A weird but super effective shift that changes everything. 16:10 – Try This Drill Standing in the Shallow End A quick hand bounce test that’ll blow your mind (and your calves). 19:05 – Vertical Propulsion & Why Your Kick Doesn’t Push You Forward Hard truths about where your power really comes from. 21:40 – Hip Mobility vs. Back Pain How tight hips sneakily recruit your low back—and why that’s a problem. 25:10 – Runners, Cyclists & The Great Abductor Mistake You’re strong—but your kick is suffering for it. 27:45 – Inner Thighs FTW How activating your adductors lights up your core and helps your legs float. 31:15 – Hydrodynamics vs. Real Life Bodies Why “perfectly straight legs” work on paper—but not in reality. 34:00 – Knee Bending Rules (Yes, You Can Bend It… Sometimes) The difference between efficient flexion and drag-city dysfunction. 37:20 – Ankle Angle, Toe Touches & Foot Fails Why you might cramp, and how to fix your feet while avoiding self-inflicted pain. 41:10 – The Pomeranian Kick Small, snappy, and stylish—channel your inner tiny dog. 44:00 – Slow Arms, Fast Feet Drill (aka the 12-10-8-6-4) One of my favorite drills to build coordination without blowing up your heart rate. 47:25 – Kick on Your Side (Yes, It’s Harder. Yes, It’s Better.) Deeper water = deeper challenge. Here’s why it pays off. 50:00 – The Kickboard Conspiracy Why it’s time to break up with your kickboard (unless you’re brand new). 52:30 – Dysfunctional Core? Check the Pelvis. How kick issues often point back to posture, pelvis control, and rotation mechanics. 56:00 – Why Pilates Actually Works for Swimmers Stronger hips = better posture = no more spaghetti legs. 59:30 – One Giant Kick ≠ Rotation Why trying to flip your body with one big leg whip is not the move. 1:01:40 – The Bongo Drum Visualization A strange but surprisingly effective way to feel your kick through rotation. 1:04:15 – Kick Timing, Core Sync, and Snorkel Work Bring it all together: side kicks, snorkel drills, and real-world integration. 1:07:00 – Everyone Can Improve Their Kick Yes, even you. Even if it takes a year. It’s worth it. 1:09:30 – Final Thoughts & DM Me If Your Legs Are Offended Let’s stop ignoring the kick. Ask questions, be curious, and keep kicking.

Sponsor 🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com   SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4 🧠 Want Help With Your Kick or Breathing? DM me on Instagram @triswimcoach or email me at dominic@triswimcoach.com — I’ll help you figure it out.

In this episode, we’re talking coaching styles—technicians, therapists, and taskmasters—and what it really means to teachsomeone to move better in the water. We dive into a strange-but-effective drill (nips to hips, anyone?), the myth of the “perfect” catch, and why your swimmers might be soaking you on deck during butterfly. There’s also a solid detour into spider crickets, broken fingers, and what happens when you try to watch Inception with your dad. If you’ve ever wondered what kind of coach you are—or if your clients see you as one—you’ll want to listen to this one. Here's the link to funny little drill we talked about: https://youtu.be/0m5CK1joiDk #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella Sponsor 🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care: 👉 https://www.theswimbox.com SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing 🥇 Want to level up your swimming game? Check out the Tri Swim Success Program – https://triswimcoach.com/tri-swim-program4 Let’s get into it. 0:00  - “Uh, We’re Recording” – Getting the camera setup to kind of work 3:30  - Chair Problems & Spinal Dagger – Why podcast comfort is underrated 6:10  - Cinematography or Videography? Doesn’t matter, we’re figuring it out 8:45  - Coaching Archetypes: Technician vs. Therapist vs. Taskmaster 13:50 - Ryan Gets Roasted (Lovingly) – The Excitable Coach with Volume Control 19:20 - “Wrong Answers Only” – Coaching traits you definitely didn’t learn from Dominic or Lissa 22:00 - Nips to Hips – A backwards upside-down anti-zipper drill 28:00 - Spider Crickets and Basement PTSD – Welcome to Northern Virginia 34:10 - Splash Zone Coaching – When your clients soak you with butterfly 38:45 - Butt Chins & Center Line Drills – How a single cue changed everything 44:30 - Power Rangers, Kimberly, and Totally Verified College Relationships 49:50 - Coaching Cue Tangents – Slap Me in the Face with Your Freestyle Recovery 54:10 - Ryan’s Masters Meet – The Hundred Fly Breakdown Begins 59:45 - Coaching Through the Pain – Finger injuries from cricket hunting 1:04:00 - Planning the Breakdown – Posting Ryan’s Fly to YouTube for Public Shaming 1:07:30 - Warm Water vs Cold Jeans – SwimBox’s Realest Struggles 1:11:00 - End of the Set – Butterfly cues, bagel cravings, and everyone’s lunch plans

Sponsor 🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care: 👉 https://www.theswimbox.com SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing 🥇 Want to level up your swimming game? Check out the Tri Swim Success Program – https://triswimcoach.com/tri-swim-program4  

In this episode, we’re breaking down what’s really going on with your arm recovery—and spoiler: your hand isn’t the problem. We dig into body awareness, core connection, and why your stroke might be falling apart the second you stop thinking about it. There’s talk of Pilates (yes, seriously), the myth of the “perfect recovery,” and how to stop swimming like a disconnected spaghetti noodle. #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella ============================================ Sponsor 🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care: 👉 https://www.theswimbox.com SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing  🥇Want to level up your swimming game? Check out the Tri Swim Success Program - https://triswimcoach.com/tri-swim-program4 Let’s get into it.

In this episode, we’re breaking down what’s really going on with your arm recovery—and spoiler: your hand isn’t the problem. We dig into body awareness, core connection, and why your stroke might be falling apart the second you stop thinking about it. There’s talk of Pilates (yes, seriously), the myth of the “perfect recovery,” and how to stop swimming like a disconnected spaghetti noodle. #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella ============================================ Sponsor 🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care: 👉 https://www.theswimbox.com SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing  🥇Want to level up your swimming game? Check out the Tri Swim Success Program - https://triswimcoach.com/tri-swim-program4 Let’s get into it.