The Effortless Swimming Podcast

So what does he do that 99.999% of swimmers don't? How is he able to swim this fast? I've spent my career analyzing the best swimmers in the world, but watching Sam swim up close is a completely different experience. I've never seen anyone hold as much water as he does, even at world-record pace. What stands out the most isn't just the speed. It's the relaxation. His recovery looks effortless, and the way he reaches forward into the catch is incredibly fluid—almost calm—despite the intensity of the pace he's holding. When Sam shared some of his training with me, one thing surprised me. He's consistently swimming up to 80 kilometers a week. Massive volume. Huge power in the stroke. But when you ask him what really matters, he often comes back to the basics—simple things like rock-solid head position and clean fundamentals. If you're a triathlete or an open water swimmer, Sam's power stroke isn't just impressive to watch. It's actually a blueprint for efficiency. So today, we're breaking it all down—the sets, the technique, and the mindset around recovery that helped take him to the very top of the sport. 01:27 Sam Short Intro 01:30 How Do You Describe Your Stroke When You Race? 01:47 Developed Overtime? 2:00 Mobility And Flexibility 02:20 What Does Swimming Fell Like When You Are Swimming Well? 02:39 Any Particular Part Of Your Stroke That You Are Working On? 02:53 400 Free v.s. 10k Openwater Swim 03:12 Kicking Sets 03:28 Cues And Phrases 03:45 Stroke Rates 04:03 Head And Body Position 04:43 When Body Position Is Not Where It Should Be 05:06 Good Feel For The Water 05:28 Breathing Pattern 05:54 Rotation 06:19 Openwater 06:47 Favorite Sets 07:26 Hardest Set 07:50 Distance per Week 08:10 Taper 08:28 Sessions Per Week And Gym 08:48 Being A Smarter Athlete

Six months of consistent training. You're showing up to the pool. You're doing the sets. You're putting in the work. But your times… haven't moved. You're still sitting at 1:50, maybe two minutes per hundred, and no matter how hard you train, it just doesn't seem to change. And that can be one of the most frustrating places to be as a swimmer or triathlete. Because it feels like you're doing everything right. You're consistent. You're committed. You're following the program. But you're not getting faster. So what's actually going on? In this episode, I'm going to show you why swimmers get stuck at the same pace for months, even when they're training consistently—and more importantly, what you can do to finally break through that plateau and start dropping your times again. 00:56 Plateau of Okay 01:33 Fixing Everything At Once 01:57 Stroke Raste Too Slow 04:04 Fixing The Foundation Of The Stroke 06:13 What To Do?

Last month, a 39-year-old swimmer joined our weekly coaching members call. She was training for her first Ironman. She'd been swimming for about a year—consistent, disciplined, three sessions a week, following her program exactly as written. But there was a problem. She was exhausted after every session. And her pace hadn't improved in four months. In this episode, we unpack what was really going on—because when you're doing all the "right" things but not getting faster, it's rarely about working harder. It's about working smarter. We'll talk about why consistency alone isn't enough, the hidden mistakes that keep adult swimmers stuck, and how small technical and structural changes in your training can unlock real progress. If you're training for an Ironman—or any long-distance event—and feel like you're spinning your wheels in the water, this episode will show you what to look at, what to adjust, and how to start moving forward again. 01:19 From 2:10 to 1:55 Per Hundred 01:43 What Was Happening? 03:04 Getting A Good Catch 04:10 Think Of The Catch As The Set Up 05:53 Connect With The Water 06:54 What To Do? Transform your freestyle to be effortless and smooth with online video analysis: https://effortlessswimming.com/courses-membership/ Try the new Nanoclear Anti-fog Goggles: https://bit.ly/nanocleargoggles

What would drive someone to voluntarily swim through the most dangerous ocean channels on the planet — no wetsuit, no cage, no way out except forward? In this episode, we sit down with Mark Sowerby, one of the few athletes in the world to complete the Ocean's Seven — often described as the Everest of open water swimming — a feat achieved by just 36 swimmers. His new film, Don't Be Prey, captures a decade-long pursuit across five continents and seven of the most brutal channels on Earth. From the freezing Irish Sea to the shark-patrolled waters of Hawaii, it's raw, unfiltered man versus nature — no protection, no shortcuts. But this isn't just a story about distance or danger. After a life-changing event leaves him searching for direction, Mark channels his anguish into purpose with the help of coach Tim Denyer. Together, they build a mindset around one simple but powerful mantra: keep the stroke steady, don't splash, keep the heart rate down — don't be prey. We go beyond the film to explore the swims that nearly broke him, the unseen moments of doubt, and what the ocean taught him about fear, patience, resilience, and staying calm when everything around you is chaos. This is a conversation about endurance — not just in the water, but in life. Let's dive in.

There's a timing pattern that separates fast swimmers from slow swimmers—and most people never see it. You can watch someone swim in real time and miss it completely. But slow the video down, frame by frame, and suddenly it's obvious. Every fast swimmer has this. A lot of slower swimmers don't. And when you fix this one timing detail, it doesn't just make you smoother—it feels like someone just switched the engine on in your stroke. In today's episode, I'm going to break down exactly what that timing pattern is, why it matters so much, and most importantly, how you can actually feel it in the water so it shows up in your own swimming. 00:52 Waiting Too Long To Begin The Catch 02:29 Begin Catch Earlier 03:22 Back Off The Power 04:10 Early Connection 05:31 How Do We Fix It? 08:09 What To Do?

I watched a swimmer fix one breathing mistake and drop 12 seconds per 100 meters—not in four months, but in four weeks. No extra fitness. No added training volume. Just one specific change in how she breathed. That single adjustment took her from 1:48 per 100 down to 1:36 per 100. In this episode, I break down exactly what she changed, why it worked so fast, and how you can apply the same breathing fix in your very next swim—whether you're training for endurance, speed, or just want to stop feeling rushed every time you turn your head to breathe. If your breathing feels like the limiter in your freestyle, this episode will change how you swim. 01:45 Head Lifted Forward Out Of The Water 03:49 Correction No. 1 Your Head Should Be Like An Iceberg 04:32 Correction No. 2 Exhaling Ender Water Mostly Through Your Nose 05:14 Correction No. 3: Breathing Every 2 or 3 Strokes and Learn To Breathe On Both Sides.

At 20 years old, I missed qualifying for the National Championships by three hundredths of a second in the 50 backstroke. Fast-forward 18 years, and at 38, I qualified for Nationals in the five-kilometer open-water swim—training mostly just three times a week. In this episode, I'm breaking down exactly how I did it in my late thirties: the one thing an Olympic gold medalist taught me that helped me generate more power with less effort, why getting injured before the race actually worked in my favor, how just five minutes with one coach changed my technique in the final two months, and the single workout I repeated every week that built my endurance and helped me finish fast. 01:19 Missed Out Again 01:53 Stroke Analysis 3:41 Olympic Gold Medalist Secret 5:48 Swimming Workout 7:17 Injured 8:22 Race Day 8:48 The Best Anti-Fog Goggles 9:42 My 5km Time (Qualified)

.Today, we are talking about the 5th and final Core Principle of Fast Freestyle: find your rhythm and timing. 00:36 The Dancing Part Of Freestyle 01:13 Kick Timing 04:35 Use Different Types Of Kick 10:33 Serape Effect 13:35 Hand Speed 14:07 Split Tempo 17:54 Drills 19:22 8 Week Faster Freestyle Course Join the 5 Day Catch Challenge Join the Effortless Swimming Membership Effortless Swimming Freestyle Clinic

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

Today, we are talking about the third core principle of Fast freestyle which is Rock, Return And Align. 00:36 Rock v.s. Rolling 02:15 Return 03:24 Correct Entry 06:08 Align

01:46 Proud Posture 05:06 Taut Core 9:00 Effective Kick The 5 Core Principles Of Fast Freestyle: https://effortlessswimming.com/5-core-principles-of-fast-freestyle/

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

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies. 00:35 Train Another Stroke 01:56 Change The Way That You're Training 03:10 Being Diligent With Your Skills 05:12 To Become Supple 05:59 Joining a Squad Or a Group of Swimmers 09:06 Occasionally, Don't Track Anything 10:25 Keeping Calm Under Pressure 10:43 Commit To A Swim Block 13:48 Pick One Thing And Stick To It For Three Months 15:35 Get Professional Help

Imagine holding a 1:05 pace per hundred for nearly two hours—no walls, no turns, just pure precision. Every stroke efficient, every breath controlled. How do you sustain that kind of speed without breaking down? What should your catch feel like? And how do you stay smooth when the ocean, the pack, and your own heartbeat are all working against you? In this episode, we dive into the story of Nick Sloman. He's not the biggest guy on the start line, and he wasn't a childhood prodigy. But over 12 years, he turned sheer efficiency into his competitive edge. After missing Tokyo, he rebuilt himself—not by training harder, but by learning how to swim smarter. His insights on feel for the water might just reshape the way you think about endurance, technique, and what it really takes to go the distance. 01:07 Head position 01:46 Posture And Body Position 02:20 Kick for balance 03:29 Breathing Pattern In Training And Racing 03:54 Catch and cross-body connection 05:20 Video analysis 06:02 Stroke rate 06:22 Open water swim technique 06:48 Stroke changes in open water 07:30 Sighting 08:03 Drafting 08:27 80km a week! 09:13 Hard swim workouts 11:52 Hardest race 13:30 Rest when you're ___

If you're someone who avoids flip turns—or you're completely out of breath every time you try one—chances are, it's not your fitness holding you back. It's your technique. In this episode, I'm breaking down a simple, step-by-step method to help you master the tumble turn, so you can actually save energy on your turns, move faster off the wall, and keep up with the swimmers beside you. By the end, you'll know exactly how to execute a smooth, controlled flip turn without getting dizzy, without gasping for air, and with way more rhythm and confidence. Let's dive in. 00:48 Approach The Wall Smoothly 01:50 Set Yourself Up On The Last Stroke 03:29 Initiate The Flip Into The Wall 05:24 Landing The Right Distance 06:34 Streamline 08:08 Eyes Down Into The Water 11:01 Breakout

Struggling with your arm dropping whenever you take a breath in freestyle? You're not alone—and there are five common reasons this happens. In this episode, we break down each cause, show you exactly how to fix them, and help you transform your breathing technique. By the end, you'll swim farther with less effort and finally feel like you have all the time in the world to take a smooth, controlled breath. Dive in and level up your freestyle. 00:38 Breathing 04:17 Rotation 05:57 Hand Entry 07:31 Exit Of The Opposite Hands 08:59 Starting Catch Position And Reach 09:54 Where Is Your Shoulder As You Reach Forwards 10:54 Quick Fix

There are so many different things you can do to get faster in your freestyle. In this episode, I'm gonna break down five proven ways that you can swim faster for less effort. Let's get into it. 00:26 Point Your Toes Inwards (42% Faster) 2:07 Dont Pat A Cat 3:19 Press On Your Chest To Bring The Hips Up 4:24 Reach And Extension 7:15 Increasing Your Distance Per Stroke 8:41 Accelerate Through Each Stroke

If you're taking 50 strokes a lap but should be in the low 40s, the issue might be your body connection — not your strength. In this episode, we explore how elite swimmer Becca Mann fixed her "shoulders and hips not connected" problem, dropped her stroke count by nearly 20%, and became a record-breaking open-water athlete. You'll learn what shoulder-to-hip connection really means, how to tell if you're disconnected, and the simple posture cues and drills (like 6-1-6 and side-kick rotation) that instantly improve your distance per stroke. A quick, practical guide to swimming farther and faster with less effort.

If you've ever been confused about the different types of freestyle kicks — two-beat, four-beat, and six-beat — this episode is for you. I'll break down what each kick pattern means, how to do them correctly, and when to use each one in your own freestyle to improve efficiency, rhythm, and speed in the water. 00:48 What Do Beats Refer To? 00:59 2-Beat Kick 05:31 4-Beat Kick 07:38 6-Beat Kick Get your HydroClear goggles here and get 15% off from your first purchase. Code: PODCAST https://shop.effortlessswimming.com/ Grab the freestyle checklist here: https://effortlessswimming.com/freestyle-checklist/ Work with us (stroke analysis coaching): https://effortlessswimming.com/es-training-and-membership-page/ Join a camp: https://effortlessswimming.com/camps 5-Day Catch Challenge ➡ https://members.effortlessswimming.com/c/5daycatchchallenge/ The easiest way to improve your catch and shave 5 seconds off your 100m free. Transform your freestyle in 33 minutes: https://www.youtube.com/watch?v=ignysw4pFO0 Watch on Youtube: https://www.youtube.com/watch?v=7PreNoGOEUE&t=7s

Two years ago, Brian Hans was swimming 2:00 per 100 yards—struggling to find rhythm and wondering if he'd ever feel smooth in the water. Fast forward to now, he's cruising under 1:30s and just placed 9th out of 171 in his Half Ironman swim. How did he make that kind of jump? What changes in his stroke made the biggest difference? And what nearly stopped him along the way? In this episode, Brian shares the breakthroughs, setbacks, and lessons from his two-year transformation—proving what's possible when you combine patience, feedback, and the right focus in training. 01:43 Introduction to Brian Hans and His Background 04:36 The Journey from Recreational to Competitive Swimming 07:06 The Importance of Technique and Video Analysis 10:06 Experiencing Breakthroughs in Swimming Performance 13:01 Navigating Open Water Challenges 15:57 Training Consistency and Session Structure 18:29 The Role of Flip Turns in Swimming Efficiency 21:39 Current Focus and Future Goals in Swimming 24:11 Patience and Long-Term Progress in Swimming

Bob Bowman — the legendary coach behind Michael Phelps and Leon Marchand — was recently on the Exponential Athlete Podcast, and listening to that episode completely changed the way I think about swimming. In today's episode, I'm going to share with you 12 powerful ideas I learned from that conversation — insights that can help you take your swimming to the next level. 00:53 Consistency Beats Perfection 01:40 Practice Performing Under Pressure 02:43 Process Over Outcome 03:35 Relax And Focus Under Pressure 04:02 The Power Of Underwaters 05:08 Different Approaches Can Work For Different People 06:97 Training Volume And Breaks 08:04 Visualization 11:52 Making Deposits To Your Swimming Bank Account 13:04 Creating An Environment Where Success Is Inevitable 14:09 Always Be Willing To Experiment 15:20 Importance Of Feedback And Data

If you find yourself gasping for air after just one lap in the pool, this episode is for you. After coaching nearly 10,000 swimmers over the past 19 years, I've discovered that mastering your breathing is one of the quickest ways to transform your swimming. In this episode, I'll show you how to regulate your breathing so you can swim lap after lap without feeling exhausted — like taking an evening stroll in the water instead of fighting to stay afloat. You'll also learn the number one mistake most beginners make that can stall their progress for months, and how to fix it fast. Plus, if you're new to swimming, don't miss our free 7-day email series that breaks down every key part of your stroke to help you swim more efficiently and confidently. 01:14 Why Does Your Breathing Matter? 01:42 Breathing In 02:16 Are You Exhaling Enough? 05:36 Time Your Breathing Correctly With Your Stroke 06:53 Breath In The Correct Position 08:20 Breathing Patterns 10:14 Keeping The Heart Rate Down 10:54 Drills 12:00 Adapting To Openwater

The freestyle catch is one of the most confusing parts of the stroke — and that's exactly why so many swimmers either avoid it or get it completely wrong. In this episode, we'll break down what the catch actually is, how to do it right, and why it's the key to real propulsion in your freestyle. If you've been swimming for a while but not seeing much progress, this might be the missing piece. I'll share what I've learned from watching thousands of swimmers, coaching nearly 10,000 people in our freestyle clinics here in Australia, and studying what truly makes a great catch work. By the end, you'll understand how the freestyle catch ties into your whole stroke — and how to use it to swim with more grace, speed, and efficiency the next time you hit the pool. 01:20 Parts Of The Stroke 2:00 Anchor Your Arms In The Water 02:46 Beginning Of The Catch 03:17 Fingers Below The Wrists, Wrists Below The Elbow 4:57 Catch-Slow To Fast 05:33 Initiating The Catch 7:23 Pulling Straight Back 11:43Angle At The Elbow 12:16 Rotation 12:50 Pull/ Press Phase 13:29 Power Diamond 14:37 The Exit 17:30 Recovery 18:20 Skinny "S"

In this episode of the Effortless Swimming Podcast, Brenton Ford and Tas discuss the key takeaways from their recent training camp in the Maldives. They cover essential themes such as identifying bottlenecks in swimming technique, the importance of community support, overcoming self-doubt, and the significance of consistency in training. The conversation emphasizes practical strategies for improvement, including the use of simple cues, the power of reframing concepts, and the benefits of practicing techniques on land. The hosts also highlight the value of rhythm in swimming and the effectiveness of contrast drills to enhance performance. 00:57 Identifying and Focusing on Bottlenecks 04:13 Simplifying Drills and Progression Sets 07:26 The Importance of Community in Swimming 11:23 Believing in Yourself and Overcoming Doubts 15:37 Consistency Over Perfection 19:54 Process and Feel Over Data 23:54 Simple Cues Unlock Big Changes 26:11 Breaststroke Technique Insights 28:08 The Importance of Reframing Concepts 29:56 Rhythm in Swimming: The Waltz Analogy 33:13 Practicing Technique on Land 36:18 Using Contrast Drills for Technique Improvement 40:04 Sighting and Pack Swimming Strategies

In this episode, I'll show you the 5 key steps to swimming freestyle with ease, so you can save energy, improve your speed, and feel confident every time you dive in. If you're an adult swimmer or triathlete who gets tired quickly, this is a must-watch. You'll discover how to finally relax in the water, connect your stroke together, and build a freestyle that feels natural. 00:42 Good Body Line and Balance 02:05 Good Head Position 03:22 Setting Up the Catch Position 07:30 Recovery Not Working Against You 09:53 Check The Timing Of Your Breathe 11:42 Rhythm and Kick Timing In Place

Sam Short recently went a 3 41 for his. 400 freestyle. Let's take a look at what he does really well in his freestyle technique and he uses a galloping style of freestyle. So let's take a look at this style and how this kind of technique might benefit you. And I think it can be a very effective way to swim open water for a lot of people because in the open water you've got a bit more buoyancy with the waves and the chop. This sort of technique can go a long way, and you do see this with a lot of the good. Triathlon swimmers, and a lot of open water swimmers as well. So let's take a look from the underwater shot to begin with. 00:50 Head Position (Shoulders Near The Cheeks) 1:48 Elbow-The Widest Part Of The Arm (Power Diamond) 3:26 Galloping Stroke 4:07 Timing 8:17 Catch

What does it really take to swim the English Channel or any marathon swim? My guest today, Craig Lewin, is a triple crown marathon swimmer and coach who's helped athletes tackle some of the toughest swims on the planet. We talk about how to train for hours in cold, rough water. How to stay motivated over years of preparation and the mental tricks that can carry you through the tough times when you feel like quitting. If you've ever wondered how ordinary people achieve extraordinary swims, this episode will show you how and if you're already into long distance swimming. Myself and World Record Holder, Andy Donaldson will be running two long distance retreats next year. One in the wit Sunday is in June. And one in Tahiti in September. So if you'd like to enhance your open water skills, learn from the best, and also have one of the best holidays of your life, this is a chance to join myself and Andy Donaldson on a long distance Swim retreat. I'll include the link in the show notes below. 02:26 Starting Your Journey: The English Channel Swim 05:39 Training Plans for Long-Distance Swimmers 10:57 Maintaining Motivation Over Long Training Periods 16:11 Nutrition and Fueling for Endurance Swims 21:20 Acclimatization to Cold Water Swimming 27:50 Pacing Strategies for Long Distance Swimming 31:48 Overcoming Challenges in Training 36:41 Mental Strategies for Endurance Swimmers 39:11 Choosing Your First Marathon Swim 43:15 Addressing Fears: Sharks and Open Water Swimming 47:27 Safety Tips for New Open Water Swimmers 50:59 Upcoming Events and Resources for Swimmers

Recently, Australian swimmer Lani Pallister made history by becoming the third-fastest woman ever in the 1500-meter freestyle. In this episode, we're diving into her stroke to see exactly what makes her technique so effective and what we can all learn from it. 00:25 2-Beat Kick 01:01 Head Position/ Breath Timing 02:26 Have The Head Turn In Time with the Shoulders 03:30 Catch Position 08:31 Kick Timing 10:01 Rotation 12:38 Recovery