The Effortless Swimming Podcast

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.

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

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

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

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