The Effortless Swimming Podcast

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