Episodes
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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 -
Missing episodes?
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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 -
What if the secret to crushing your next open water swim isn't just logging more miles, but learning to embrace the chaos, drafting like a pro, taking the occasional hit, and then surging ahead with confidence. Today on the Effortless Swimming Podcast, I'm joined by Damien from Flow State Swimming it's premier open water coaching squad.
Damien didn't learn to swim in a pool. He learned to survive and thrive in choppy conditions. Mastering tactics from course recon to aggressive positioning so that you never have to feel like a victim out there. In this episode, we'll dive into the mental shift from passive paddler to assertive racer.
While your catch and glide sweet spot might unlock explosive speed, exactly how to build the suffer tolerance that makes hard efforts feel effortless. Hands-on coaching hacks for feeling the water and finding flow. And whether you are gearing up for your first triathlon or hunting a personal best in an open water race, stick around.
By the time we're done, you'll know how to swim hard, swim smart, and swim free. Know what's required. Let's jump in.
02:07 Introduction to Flow State Swimming
04:08 The Tactical Side of Open Water Swimming
06:22 Coaching Strategies: Propulsion vs. Glide
12:46 Finding the Sweet Spot
17:19 The Importance of Feel Over Pace
23:39 The Hell Set: Pushing Limits in Training
34:04 Success Stories: Progress in Swimming
41:38 Conclusion and Contact Information -
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 Developtment
41:24 Fundamentals of Effective Swimming Techniques -
Struggling to keep your legs from sinking in the water—no matter how hard you kick or how low you keep your head? You're not alone. But why do some swimmers maintain a perfect body position even when they're looking forward and barely kicking?
In this episode, after coaching over 6,000 swimmers, I break down the real reason your legs are sinking, what you can do to fix it (even if you feel like a natural sinker), and share one powerful tip that can help you float more easily—something most coaches never talk about.
We’ll look at how your body’s weight distribution affects your position in the water, and the key adjustments that can transform your technique.
01:40 Extend Arms Out Infront Of Head
02:33 Breathing
04:47 Be Tall And Proud
06:09 The Way Your Kicking Can Make A Big Difference
10:48 High Elbow Recovery
12:17 Catch
13:55 Head Position: Like an Iceberg
15:20 Tension -
What happens when a veteran swim coach, who's spent years refining adult swimmers and triathletes, returns to coaching high school kids? In this episode, Frank Sole—coach, educator, and lifelong student of the sport—shares how “water is water” no matter your age, and why the principles of balance, buoyancy, and body awareness remain timeless.
Frank dives into the biggest crossover lessons he’s bringing from Masters swimmers to juniors, the importance of teaching athletes to “own their technique,” and why he tells even his fastest swimmers to slow down and swim well, not fast.
We also explore how Frank’s coaching philosophy has evolved over decades, the power of habit over outcome, and the surprising results his athletes are getting—not just in the pool, but in their lives.
Whether you're a coach, a swimmer, or someone who's passionate about getting better, this episode is packed with wisdom, stories, and the kind of gold you can take straight to your next session.05:16 Focus on Process Not On Outcome
19:17 Mastering Breathing: A Coach's Perspective
21:01 Mastering Breathing Technique
21:59 Coach Check In Routine
37:03 Evolvong Coaching Philosophy
39:16 18 Minute Rule
40:36 Embrace Ignorance Seek Growth
41:15 Evolving Mindset: From Close To Collaborative -
In this episode, we sit down with Sharon Van Rouwendaal, Olympic gold medalist in the 10 km open water marathon at Rio 2016 and Paris 2024, to talk all things freestyle—especially how adults can improve their technique in and out of the water.
Whether you're getting back into swimming or looking to sharpen your technique, this episode is packed with actionable tips and deep insights from one of the best in the world.01:16 – Transitioning From Competitive Swimmer To Coach
04:27 – Learning From Previous Coaches
08:20 – Slow Stroke, Take A Step Back
12:38 – Warm Up Is Important
13:36 – If You Can't Do It In Dry Land, You Can't Do It In The Water
20:07 – Sets
22:55 – If You Lose The Kick, You Lose The Rest Of Your Stroke
26:56 – Using Stronger Muscles
31:35 – The Back End Of The Stroke
33:34 – Hip, Ribs, Shoulder Connection -
Today, we have a powerhouse guest—Greg Harper, the fastest swimmer in Ironman 70.3!
Greg shares his key lessons from the pool to open water, how to develop speed and endurance, and the mental strategies that set top swimmers apart. From the snowball effect of smart training to the secrets of holding a faster stroke rate, this episode is packed with actionable insights for triathletes and swimmers alike.
01:53 Transition From Pool To Openwater
05:05 Getting More Comfortable In Openwater
09:27 Snowball Effect In The Right Way
11:50 Openwater Is So Much About Awareness
17:25 Don't Stop When It Gets Difficult
20:40 Short Intervals And Speed Focus
23:50 Paddles Size
29:59 Favourite Set
36:53 Change Of Belief
42:07 Developing The Ability To Hold Faster Stroke Rate
56:12 Working On My Stroke
1:00:18 Be A Student Of The Sport
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Over the years, I've had the opportunity to analyze the strokes of over 8,000 swimmers and triathletes, ranging from beginners to elite professionals. Throughout this experience, I've discovered the key factors that set fast, efficient swimmers apart from those who struggle to improve.
In this video, I'll be sharing the most valuable lessons I've learned from analyzing swimmers of all backgrounds worldwide. I'll debunk common myths and misconceptions often heard around the pool deck and reveal what truly makes the difference between a smooth, efficient swimmer and someone battling their way through the water.
1:07 Strava Is A Lie
02:47 Ignore Most Advice
04:01 Most Adults Overthink
05:28 Swimming Is Not Running Or Biking
06:27 The Harder You Try To Force Speed, The Further Away It's Going To Get
07:01 Confidence Comes From Seeing Small Improvements
08:24 Your Catch Is The Same In All Your Strokes
09:04 Look At The Things That Will Actually Move The Needle
12:36 We Are Own Harshest Critic-Nobody Cares
14:08 Swimming Is As Much Mental As It Is Physical
15:37 Swimming Is Like Watering Seeds
16:49 From Aerobic To Muscular To Aerobic
17:43 You Just Need To Do The Work
18:21 We Need Reminding Of Things More Than We Need To Learn New Things
20:31 Focus On Fundamentals
21:16 It Will Take Longer Than You Think -
What if you could go from struggling at 2:20 per hundred to cruising at 1:55? Today's guest, Fraser Hill, did exactly that, and he's sharing exactly how he did it. Fraser started swimming as an adult, dabbled in triathlons, and eventually found himself diving deep into the world of technique, training, and open water swimming.
From joining an effortless swimming camp in the Maldives, to refining his stroke using simple but powerful cues, Fraser has transformed not only his speed, but his entire approach to swimming. In this episode, we talk about the key changes that made the biggest impact on his speed. The mental battles of open water swimming and how small tweaks like fixing body position and connecting the stroke led to massive breakthroughs.
If you've ever felt stuck in your swimming progress, Fraser's story will give you some practical takeaways to help you break through your own barriers.
01:48 Swimming Background
04:25 From 2:20 to 1:55
06:42 You Need Someone Else Giving You Feedback
09:48 Small Changes, Big Differences
13:19 Openwater Swimming
18:29 Next Big Improvement
27:06 Drills
31:48 Advise For Swimmers Who Are Struggling To Break The 2-Minute Mark -
Imagine standing behind the blocks knowing that everything, years of training, sacrifice, and your Olympic dream, comes down to this one race. That was the reality for Brianna Throssell at the 2016 Olympic Trials, where she had just one shot to make the team. In this episode, Brianna takes us behind the scenes of her Olympic journey, what it felt like to step onto the world's biggest stage for the first time, the nerves, the lessons, and the moments that shaped her career.
From grueling training camps in Thailand To the mindset shifts that helped her break through. She says an honest and inspiring look at the highs and lows of elite swimming. Plus we dive into what's next for her as she steps away from the pool for now and explores life beyond full time training. If you're looking for insights into what it takes to compete at the highest level and the mental resilience that fuels champions, you won't want to miss this one.
Let's get into the podcast.
01:59 Most Nerve Wracking Race
3:58 Rio, Tokyo and Paris
05:46 Pivotal Moments
09:03 Change In Environment
12:28 Hardest Training Sets
20:57 Training Camp Schedules
22:23 Social Media During Training
24:16 Visualization/ Mental Rehearsal
27:14 Developing Technique
28:59 Increasing The Power of Kick
30:18 Character Traits and Skills
33:36 Being Able To Say Yes To Opportunities
35:45 Future Plans
36:45 Core Lessons: Resilience -
Imagine teaching yourself how to swim, never having a coach, never training in a pool, just figuring it out by watching others. That was Alex Roman's reality for most of his life. He swam to survive, but certainly not to thrive. But one day, a swimmer effortlessly glided past him in the open water. And it sparked something, curiosity, what made them so fast, and what was happening beneath the surface that he had never considered.
That moment sent Alex on a journey of discovery. One that transformed him from a struggling swimmer with inefficient technique, Doing slower than two minutes per hundred into someone now who competes at national meets and swims a 50 meter sprint in under 30 seconds. His improvement wasn't just about training harder.
It was about training smarter. And in this episode, Alex shares the pivotal moments that fueled his rapid progression. The techniques and the drills that made the biggest impact and why understanding the science behind swimming changed everything for him. If you've ever felt stuck in your swimming or wondered if it's possible to make huge gains as an adult, this episode is packed with insights that could change the way you approach your own training.
So let's dive into it.
10:58 What Are The Big Things That Should Be Improved?
13:38 Tuning On How Your Body Feels
25:35 Controlled Chaos
30:55 The Importance of Warm Up
36:28 Building Strength
37:42 Getting Feedback
39:53 Drills -
Welcome to the podcast. This is a rebroadcast of another podcast called the Human Endurance Podcast with two friends of mine, Bruna and Fabi. I was a guest on there recently, and I wanted to share this episode with you because I feel like a lot of key things were covered that if you're a swimmer or a triathlete, this is going to help you improve.
Whether you want to get better at open water swimming, making sure you fuel correctly, how you should train, what are some common mistakes and foundational skills
01:28 Meet Brenton Ford: Founder of Effortless Swimming
11:24 Common Mistakes and Foundational Skills for Swimmers
18:56 Improving Swimming Technique and Training Tips
29:16 The Importance of Drills and Effective Training
39:45 Skills in Open Water Swimming vs. Pool Swimming
44:02 Increasing Stroke Rate vs. Distance Per Stroke
47:47 Choosing the Right Wetsuit
58:15 Fueling for Long Swim Sessions
01:03:14 The Journey of Effortless Swimming
01:15:12 The Future of Swimming
01:20:38 Fire Questions
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Have you ever felt like you know what to do, but you're just not sure how to make it happen? Whether you're an athlete looking to unlock better performance or a coach wanting to make lasting impact. Today's episode is for you. Our guest is Nick Winkelman, author of The Language of Coaching, a groundbreaking book on how the right words can transform how you move.
Train and perform. Nick has worked with elite athletes and coaches around the world. And today he's sharing the secrets of using cues, analogies, and storytelling to spark real lasting change. In this episode, we'll cover how the words you hear or tell yourself can supercharge your improvement. Why using the right cues can make your stroke smoother, your technique sharper, and your training more effective, and the power of storytelling to break down barriers, shift mindsets, and help find your edge.
And it's not just for coaches. This is about understanding your own journey. Nick's insights will help you spot what's holding you back and how to focus your energy where it really counts. Whether you're looking to shave seconds off your swim, find more confidence in the way that you're moving or performing, or learn to enjoy the process of getting better.
This episode is packed with a heap of takeaways that you can use in the pool and beyond.
The Start Of Language of Coaching
How My Role As A Coach Is Making An Impact
Internal And External Cues
How Often Do You Repeat The Analogy?
Nothing Seems To Stick
Storytelling Technique
Writing The Book -
I'm thrilled to bring back Bobby McGee, a legendary endurance coach with a knack for unlocking an athlete's full potential. But before we dive in, let me tell you a story about one of Bobby's transformative experiences.
Imagine this, a room filled with some of the world's top Olympic coaches from sports as diverse as gymnastics, field hockey, and bobsledding. Bobby found himself immersed in conversations that challenged his perspective and sharpened his skills. And it wasn't just about technique or training plans. It was about understanding people on a deeper level.
And this experience opened Bobby's eyes to the power of emotional intelligence in coaching and performance. It's something he's applied ever since. And in today's episode, Bobby shares some of the lessons he learned in that room. How understanding yourself and your coach can unlock new levels of performance and trust, and why mastering pacing strategies is crucial for success, and how fine tuning your mechanics can help you move more efficiently.
It's a fascinating conversation filled with a lot of actionable advice, and whether you're a swimmer, a runner, a triathlete, I've got no doubt you'll take away a lot from this episode with Olympic run coach, Bobby McGee. Let's get into it.
Coaching Concepts
Athlete Profiling: Understanding Each Individual Athlete
Emotional Analysis
Building Trust
Coaching Philosophies
Coaching Olympic Level Athletes and Mid-Range Athletes
Hardness Factor
Thrive Mentality
You've Got To Have That Killer Mentality
Identifying Inefficiency
Looking More Into Conditioning in Swimming
Breathing Technique In Running
Stroke Length and Stroke Rate
Pacing and Energy Conservation
Visualization -
In today's episode, I'm speaking with Dudley Duncan, a seasoned coach and author of The Art of Swimming and The Game of Racing. Dudley has spent years refining his approach to swimming and he's sharing some incredible insights that will help you improve both your mindset and your technique in the water.
We cover stroke mechanics, the power of visualization to boost your performance, and strategies to build confidence so that you feel stronger and more capable every time you swim. Dudley also talks about how to balance hard work with mental toughness, giving you practical tips to stay motivated and achieve your goals.
Whether you're training for a big race, or just looking to swim smoother and faster, this episode is packed with ideas to help you take your swimming to the next level. Let's dive in.
02:22 How Did You Get Into the World Of Swimming
05:40 Philosophy in Developing Personal Growth of Swimmers
08:02 Setting Standards
09:00 Pulling People Back In The Line
11:28 Pushing Athletes To Their Limit
14:20 Philosophy in Developing Good Technique
19:59 Kayak Analogy
21:43 Drills
26:42 Visualization
35:22 Developing Confidence
38:13 Dealing with Failure
40:48 Advise to New Coaches -
Welcome to this week's episode of the Effortless Swimming podcast. My guest today is four time guest, Tracey Baumann. On this episode, we're talking about the speed equation, your combination of stroke length and stroke rate, and how to find that sweet spot for whatever distance or whatever effort you're doing.
This is really the art of it. This is the art of swimming where we want to develop good technique, but then in order to swim faster, we need to make sure that we maintain that technique. but we consider the stroke rate side of the equation. So on this episode, Tracy and I talk about how to find that sweet spot, some sets and some ways that you can practice this and find this in training and some ways that you can develop gears in your swimming.
If you find that you're stuck and you can't get faster and you've only got this one speed that you're always stuck in, how can you actually go about developing those different gears? So let's jump into the episode with Tracey Baumann.
02:58 Everybody Can Learn Something
04:48 Direction of Energy
06:44 Purposeful Exageration
08:42 Remembering Knowing Where To Look
09:50 Fingernails Forward
12:21 Flattening Out A Tablecloth (Breast Stroke)
13:31 Speed Equation
17:18 What is the Magic Number?
19:53 Sets
21:25 Fast and Slow Tempos
26:42 Having Different Gears
34:54 For Intermediate Swimmers
36:18 What People Should Know
38:31 Intention Setting -
This week, we are featuring some of the best bits from 2024. We had dozens of different guests on, and we've picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it's like a highlights reel for 2024.
And if you have listened to this show once or a hundred times, If you haven't left us a review in the Apple app store or on Spotify, it would mean a lot to me. If you could do that, it helps us out and helps us get in front of more people. I'm looking forward to 2025. We've got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run.
So if you haven't joined us on any of those things and you'd like to, you can head to effortlessswimming.com. If you're in Sydney, we've added a bunch of more clinic dates for freestyle and fly back and breast. Through late December and early January. So if you are in Sydney at that time, come and check us out there.
And you can find that on our website as well at effortlessswimming.com. Let's get into this week's episode highlights from 2024.
01:18 James Lawrence
02:44 Sharon Van Rouwendaal
05:11 Hollie Buerckner
06:49 Jarrod Briffa
08:55 Dan Eisenhardt
10:07 Dean Summers
13:18 Tracey Baumann
14:44 Nick Jankovskis
17:04 Jaimie Fuller
18:17 Craig Lewin
20:02 Sharon Van Rouwendall and Moesha Johnson
22:32 Bek Keat
23:56 Sandra Harrell
26:09 Laura Quilter
28:18 Kat Matthews
30:39 Ryan Evernden -
Are you struggling with the unpredictability of open water swimming? I used to hate every second of it, until I learned these tips, which completely changed the way that I thought and went about open water swimming. In this episode, you'll learn how to transform your swimming from feeling anxious and uncomfortable in the open water, To feeling confident and at ease.
00:00 Introduction
00:52 Don't be a victim
01:42 Sighting
04:01 Course Recon
04:50 Goggles
05:25 Stroke Changes
09:19 Stroke rate
10:21 Why am I Slower in open water?
11:57 Drafting
14:41 Pack swimming
17:41 Wetsuits
20:24 Bi-Lateral Breathing
21:20 Dealing with cold water
22:28 Tides and currents
24:00 Entry and exit
25:33 Dealing with panic
27:20 Practice in the pool
29:39 Race Day Strategy
31:35 Swim camps - Show more
