In today’s episode, I’m joined by Andrew Sheaff—coach, educator, and the author of A Constraints-Led Approach to Swim Coaching. We dive into one of the most important skills for adult swimmers and triathletes: learning how to self-coach.

Whether you’re swimming solo, training without feedback, or stuck on a plateau, Andrew shares a practical roadmap to finally break through. You’ll learn why progress isn’t about doing more drills—but choosing the right ones. We talk about how to create built-in feedback loops, what to do if you feel like nothing’s changing, and why slowing down and being intentional could be your fastest path forward.

Andrew also shares one of his favorite drills—“power pulls”—and how it reveals exactly what’s working (and what’s not) in your stroke. If you’re someone who trains alone, or you’ve been working hard without seeing results, this episode could be the turning point.

If you enjoy this conversation and want to dive deeper, Andrew’s Stroke Fundamentals course is a fantastic next step. It breaks down the key elements of freestyle technique in a simple, actionable way—and as a listener of the podcast, you can get 50% off. Click this link to get Stroke Fundamentals for 50% off

—> www.coachandrewsheaff.com/effortless

01:58 Self-Coaching In Swimming

04:06 Setting Clear Goals For Improvement

06:22 Effective Drills For Feedback

10:35 Understanding Pressure and Technique

14:30 Improving Rotation in Freestyle

21:00 Identifying and Solving Problems in Training

23:43 Mastering Breath Timing in Swimming

26:03 Identifying and Addressing Common Mistakes

28:30 Challenging Drills for Skill Improvement

31:01 Integrating Skills and Training Effectively

36:16 Creating Engaging and Purposeful Workouts

38:57 The Importance of Consistency in Skill Development

41:24 Fundamentals of Effective Swimming Techniques

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Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, Whitsundays or Thailand: https://effortlessswimming.com/camps/

Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership:

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