The Effortless Swimming Podcast

#430 : This Video Will Find You Right Before Your Next Breakthrough with Brenton Ford 02.06.2026 11λ

Stuck at the same swimming speed? In this episode, we break down how to smash through your training plateaus by fixing the "bottlenecks" in your technique. Drawing from 19 years of coaching experience, we share the exact step-by-step checklist to optimize your stroke: reducing drag through perfect head and body position, mastering breath control to avoid fatigue, and engaging your lats for a more powerful, effortless pull. Stop just training harder—learn how to swim smarter and finally unlock your next breakthrough. 00:00 Why swimmers plateau and the concept of stroke "bottlenecks." 01:11 The simple formula for speed: Reducing drag vs. increasing propulsion. 01:35 Step 1: Head position, posture, and why you need an "open chest." 03:22 The "Iceberg" rule: Balancing head weight to keep your hips up. 04:05 Posture secrets: How correct body position lets the water support you. 05:08 Step 2: Breath regulation and how improper exhaling causes CO2 buildup. 06:51 Step 3: Catch and pull mechanics (using the catch as a setup, not for power). 08:17 Mastering gradual stroke acceleration instead of pulling too hard early. 08:58 Muscle activation: Engaging your lats and triceps to prevent shoulder injuries. 10:01 Using video analysis to find your bottleneck and build a 3-to-6-month plan.

#429 : The Science and Art of Open Water Swimming 30.05.2026 44λ

In this episode, I sit down with Grant to share what I've learned over nearly two decades of coaching and racing in both pool and open water environments, including qualifying for Open Water Nationals as an adult. We explore the gap between pool-perfect technique and what actually works in real race conditions like chop, fatigue, and contact. I break down why swimmers often struggle when they try to carry over overly rigid pool habits into open water, and how that leads to overthinking and breakdown under pressure. We also get into how I now approach stroke rate, breathing, sighting, and recovery in a more adaptable way, depending on conditions. A key theme is simplicity, learning to stay relaxed, trust feel, and avoid constantly chasing technical changes. We also cover what truly transfers from pool to open water, and why consistency and mindset matter more than constant technique overhauls.Timestamps 03:51 – Why pool technique doesn't always translate to open water 07:40 – Stroke rate, sighting, breathing patterns, and adapting to rough conditions 12:19 – Common mistakes swimmers make with technique and body awareness 16:55 – How Brenton simplifies coaching and decides what not to change 21:49 – Why some swimmers improve long term while others stay stuck 28:29 – Overthinking technique and finding the "feel" for swimming 32:40 – Qualifying for Open Water Nationals and improving later in life 37:20 – Strength, mobility, VO₂ sets, and training after 40 41:50 – Drafting tactics, "effortless swimming," favorite swim sets, and final advice

#428 : Swim Technique Hierarchy of Needs 19.05.2026 1ώ 35λ

I recently joined the That Triathlon Show Podcast with Mikael Eriksson for a deep dive into freestyle technique and what I call the "swim technique hierarchy of needs." In this conversation, we break down the key elements of efficient swimming including breathing, body position, rotation, catch mechanics, timing, and how to adapt your stroke for open-water racing. We also discuss some of the most common mistakes triathletes make in the water, how to fix them, and why many swimmers plateau even when their technique looks good on video. We also get into topics like kick timing, front-quadrant swimming, stroke rate, drills that actually transfer to faster swimming, open-water skills, and what it really takes to become a strong swimmer as an adult-onset triathlete. If you're looking to swim faster, feel more efficient in the water, or better understand how to prioritize your technique work, this episode is packed with practical coaching insights you can apply right away. 03:37 A hierarchy of needs for freestyle technique 07:50 Building the frame of the body 12:20 Kick tempo and stroke rate 17:05 Training the Kick for racing options 18:40 Rotation 23:30 The catch and pull 29:32 YMCA Drill 35:10 Timing and creative freedom in racing 38:20 Speed versus stroke appearance 41:15 The importance of purposeful drills 46:05 Capturing your technique on camera 48:00 The nature of swim talent 52:46 Swim frequency and distance 57:00 Structuring swim workouts 59:01 Intensity distribution across swim sessions 01:03:30 Open water versus pool technique 01:07:20 The importance of drafting 01:08:36 Drafting and preparation for open water 01:15:50 - Racing bravely in the swim 01:18:42 -The Goggles 01:23:50 - Choosing the right lens for conditions

#427 : It Sucks, But It Will Make Swimming Feel Easy 15.05.2026 3λ

Why does swimming feel so hard after just a short break from the pool? In this episode, we talk about the importance of consistency in swimming and why regular time in the water is the key to feeling faster, smoother, and more comfortable. We also cover how drills like front scull can help improve your feel for the water and regain confidence after time away from training. If you're searching for the "secret" to better swimming, this episode breaks down why consistency beats shortcuts every time. 00:11 – Why consistency matters so much in swimming 01:04 – How regular swimming helps you feel comfortable in the water 02:35 – Using front scull drills to improve feel for the water 03:17 – The real secret to swimming faster: consistency

#426 : Once You Ignore Your Watch, You'll Get Faster 07.05.2026 3λ

What if the key to swimming faster is actually ignoring your watch? In this episode, we explore how constantly checking pace, splits, and stats can take swimmers out of the moment and disconnect them from the feel of the water. Learn why being present during training can improve technique, effort control, and overall performance — and why taking a break from your swim watch might be the reset you need. From Strava habits to flow state training, this episode challenges swimmers to focus less on data and more on awareness in the pool. Accurate Timestamps 00:14 – The cliff road analogy and being present 01:06 – Why swimming is all about feel for the water 01:56 – Watches vs using the pace clock at the pool 02:38 – Manually tracking swims instead

#425 : Secrets To Fast Freestyle with Steph Clutterbuck 27.04.2026 11λ

In this episode, we sit down with professional triathlete Steph Clutterbuck to break down the real secrets behind efficient freestyle swimming. Instead of grinding harder in the water, Steph explains how better technique—especially rotation, body position, and connection—can dramatically improve your speed. We dive into why many swimmers struggle with a flat, disconnected stroke and how that leads to wasted energy. Steph shares practical tips on how to stay long in the water, engage your core, and create a smoother, more powerful stroke. If you're stuck at a plateau or feel like swimming faster requires exhausting effort, this episode will completely change your approach. 0:11 – Introduction Overview of freestyle technique and common mistakes swimmers make 0:20 – Why swimmers struggle to get faster. 1:10 – The problem with swimming "flat". 2:10 – Why a flat stroke wastes energy. 3:15 – Importance of body rotation. 4:20 – Timing and coordination. 5:30 – Catch vs whole stroke. 6:40 – Staying long in the water. 7:45 – Using your core in freestyle. 9:00 – Common beginner mistakes recap. 10:10 – How to swim faster with less effort?

#424 : How To Conquer The English Channel When You Live In The Desert with Brendan Cullen 19.04.2026 35λ

In this episode, Brendan Cullen recounts his remarkable transformation from a non-swimmer to successfully completing the demanding English Channel swim. He reflects on how mental resilience, disciplined training, and a strong sense of community support helped him overcome one of the world's toughest endurance challenges. Brendan also shares how his rural upbringing shaped his mindset, and how personal motivation and strategic preparation played key roles in pushing beyond perceived limits. 00:50 Introduction to Brendan Cullen: The Desert Swimmer 01:50 Brendan's Unique Background and Journey to Swimming 05:27 The Decision to Swim the English Channel 06:55 Training and Preparation for the Channel Swim 10:48 The Day of the English Channel Swim 24:17 Reflections on the Journey and Lessons Learned 24:40 The Impact of Open Water Swimming on Life 30:37 The Release of Brendan's Book: The Desert Swimmer

#423 : Why You've Been Taught To Over-Rotate with Brenton Ford 07.04.2026 7λ

One of the most common things I see in newer swimmers… is how flat they are in the water. Their hips are flat, their shoulders are flat — and what ends up happening is they just spin their wheels. They're putting in a lot of effort with the arms, kicking hard with the legs… but nothing is really connecting. It feels like hard work — but it doesn't translate into speed. So in today's episode, we're going to break down why swimming flat is holding you back… and how to start linking everything together so your stroke actually works as one powerful, efficient system.

#422 : Why You're Not Faster After Working On Your Catch with Brenton Ford 07.04.2026 4λ

You've probably heard it before — your freestyle catch is everything. And maybe you've been working on it. You've improved the position, you feel stronger in the water, and technically… it looks better. But here's the frustrating part — you're still not getting any faster. So what's going on? Today, we're breaking down exactly why improving your catch doesn't always translate into speed… and what you need to do to actually get the benefit from it. Because recently, I worked with a swimmer who had done everything right. He sent in underwater footage, we reviewed it closely, and his catch position? Nearly perfect. From the setup… to the moment he begins to press back and generate propulsion — everything was there. And yet, his times hadn't improved. When we dug deeper into the footage, we found the real issue — something subtle, but incredibly common. He was rushing into the catch. And that one mistake was costing him speed. Let's break it down.

#421 : How This Swimmer Got Faster, Without Working Harder with Brenton Ford 07.04.2026 4λ

If you feel like getting faster in the water means you just have to work harder… push more… suffer more… there's a good chance you're taking the wrong approach. Because here's what most swimmers think: if you're stuck swimming 1:45 or 1:50 per 100 freestyle, and you're aiming for 1:30… the only way to get there is by getting fitter, stronger, and grinding harder every single session. But what if that's not true? What if the real reason you're not getting faster isn't about effort at all… but about how you're swimming? Today, we're breaking down the biggest misconception holding swimmers back—and how shifting your approach can unlock speed without burning yourself out. 00:27 Do You Need To Get Fitter To Get Faster? Tendency To Cross Over The Center Line 01:57 Out Of Timing 02:21 Front Quadrant

#420 : The Real Reason You Are Out Of Breathe with Brenton Ford 16.03.2026 5λ

#419 : Only 6 Swimmers In History Have Done This with Sam Short 09.03.2026 9λ

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

#418 : I'm Now 8 Seconds Quicker Per 100m with Brenton Ford 09.03.2026 7λ

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?

#417 : If Your Arm Collapses When You Breathe, Do This with Brenton Ford 17.02.2026 8λ

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

#416 : Don't Be Prey: The 10-Year Battle to Reclaim a Life with Mark Sowerby 13.02.2026 43λ

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.

#415 : The Catch Timing Secret Olympians Use with Brenton Ford 02.02.2026 9λ

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?

#414 : The Breathing Fix That Dropped My Time 12 Seconds with Brenton Ford 27.01.2026 8λ

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.

#413 : How I qualified for the Nationals (at 38 years old) with Brenton Ford 15.01.2026 11λ

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)

#412 : The 5 Core Principle Of Fast Freestyle (#5 - Find Your Rhythm And Timing) with Brenton Ford 05.01.2026 21λ

.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

#411 : The 5 Core Principle Of Fast Freestyle (#4 - Develop An Effective Catch And Pull) with Brenton Ford 05.01.2026 21λ

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