Tri Swim Coach Podcast

"A bent-arm recovery is safer because it puts less stress on the shoulder."
It sounds biomechanically convincing. But does a shorter lever automatically make it a better freestyle recovery?
In this solo episode, I use a recent DM about "high elbow recovery" to break down why one true biomechanical observation doesn't necessarily lead to one correct swimming technique.
A bent arm does reduce rotational inertia. But a straighter recovery creates a longer lever with more angular momentum, and that recovering arm is not operating by itself. It is connected to the scapula, rib cage, pelvis, opposite arm, and the rotational rhythm of the entire stroke.
The better question isn't whether your recovery should be bent or straight.
It's whether your recovery works with the rest of your stroke.
In this episode:
Why I don't love the term "high elbow recovery"

Bent-arm versus straight-arm recovery

What rotational inertia actually means for a swimmer

Why lower rotational inertia isn't automatically better

How the recovery arm can contribute to the rotational rhythm of freestyle

Why the recovering hand shouldn't race toward the front of the stroke

What throwing a baseball can teach us about connected movement

Why "spearing" the hand into the water can disrupt timing

How to decide what type of recovery works best for your stroke

The recovery should be an extension of the rhythm of your stroke, not a pose you're trying to hit every time your arm comes out of the water.
Instead of asking whether your elbow should be bent or straight, ask:
Does my recovery feel connected to the rest of my stroke?
SUPPORT THE PODCAST
If the podcast helped you think differently about your swimming, you can support future episodes by sharing the show, leaving a review, or buying me a coffee:
https://buymeacoffee.com/coachlatella
SWIM TRAINING AND RESOURCES
Breathe Better, Race Stronger:
https://triswimcoach.com/tri-swim-breathing
Tri Swim Success Program:
https://triswimcoach.com/tri-swim-program4
SwimBox:
https://www.theswimbox.com
CONNECT WITH TRI SWIM COACH
Newsletter:
https://sendfox.com/triswimcoach
Instagram:
https://www.instagram.com/trisw

"Fix these three things and you'll swim 1:45 per 100."
It sounds simple but swimming technique doesn't work like a recipe.
In this solo episode, I break down why one-size-fits-all swim advice can create the wrong expectations and send athletes chasing changes they don't actually need. A technique cue that helps one swimmer may be completely irrelevant or even counterproductive for another.
The goal isn't to collect as many "correct looking" movements as possible. It's to identify what is limiting your swimming right now, make a purposeful change, and see whether it genuinely improves your stroke.
In this episode:
Why a target pace is an outcome, not a stroke technique

The important difference between a correction and a diagnosis

Why copying several coaches can turn your stroke into a "collage"

How to decide whether online swim advice applies to you

What to notice when testing a technique change

Why swimmers can reach the same pace using very different strokes

The first place to look when you want to swim faster: reducing drag

Before copying the next technique video you see, ask one question:
What problem is this supposed to solve—and is it actually my problem?
SUPPORT THE PODCAST
If the podcast helped you think differently about your swimming, you can support future episodes by sharing the show, leaving a review, or buying me a coffee:
https://buymeacoffee.com/coachlatella
SWIM TRAINING AND RESOURCES
Breathe Better, Race Stronger:
https://triswimcoach.com/tri-swim-breathing
Tri Swim Success Program:
https://triswimcoach.com/tri-swim-program4
SwimBox:
https://www.theswimbox.com
CONNECT WITH TRI SWIM COACH
Newsletter:
https://sendfox.com/triswimcoach
Instagram:
https://www.instagram.com/trisw

On today's episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn't afraid to challenge coaching norms. We dig into why "gliding" is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time.
Connect with Greg Harper on Instagram: @gharpzorz 
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*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella
 
SUPPORT OUR STUFF
🫁 Breathe Better, Race Stronger
Take the Freestyle Breathing Course:
👉 triswimcoach.com/tri-swim-breathing
🥇 Tri Swim Success Program
Go from "I hate swimming" to "I get it now":
👉 triswimcoach.com/tri-swim-program4
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Sponsor:
🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.
👉 https://www.theswimbox.com
======================================================================
YouTube: https://youtu.be/2odTqepF5Zg
TSC Newsletter: https://sendfox.com/triswimcoach
Instagram: https://www.instagram.com/triswimcoach/
Facebook: https://www.facebook.com/triswimcoach

TEASER FOR EPISODE 170!
On this episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn't afraid to challenge coaching norms. We dig into why "gliding" is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time.
Connect with Greg Harper on Instagram: @gharpzorz 
==================================================================
SUPPORT OUR STUFF
🫁 Breathe Better, Race Stronger
Take the Freestyle Breathing Course:
👉 triswimcoach.com/tri-swim-breathing
🥇 Tri Swim Success Program
Go from "I hate swimming" to "I get it now":
👉 triswimcoach.com/tri-swim-program4
==================================================================
Sponsor:
🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.
👉 https://www.theswimbox.com
======================================================================
YouTube: https://youtu.be/2odTqepF5Zg
TSC Newsletter: https://sendfox.com/triswimcoach
Instagram: https://www.instagram.com/triswimcoach/
Facebook: https://www.facebook.com/triswimcoach

Most swimmers finish their stroke like they're just trying to get their arm out of the way—not like they're trying to move forward. In this solo episode, I'm diving into a concept almost nobody talks about in freestyle: the feather.
The feather is that subtle but crucial outward motion at the end of your stroke that sets up a smooth recovery and gives you just a little extra propulsion, without blowing up your shoulder. It's not just for elites. It's not complicated. But it does take intention.
🎥 Want to see what I'm talking about? Watch the demo drills here: https://youtu.be/fsbDieIl4x4
Progression Step 1: https://youtu.be/rdnpk8SpKOA
Progression Step 2: https://youtu.be/lGlMkb-GhdE
*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella
📩 Got questions, pushback, or just wanna nerd out about stroke mechanics? Email me: dominic@triswimcoach.com 
If this episode helped, share it with a training buddy or coach and drop a review so more swimmers can find it.
==================================================================
Sponsor:
🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.
👉 https://www.theswimbox.com
 
YouTube: https://youtu.be/2odTqepF5Zg
TSC Newsletter: https://sendfox.com/triswimcoach
Instagram: https://www.instagram.com/triswimcoach/
Facebook: https://www.facebook.com/triswimcoach
TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1
=======================================================================
SUPPORT OUR STUFF
🫁 Breathe Better, Race Stronger
Take the Freestyle Breathing Course:
👉 triswimcoach.com/tri-swim-breathing
🥇 Tri Swim Success Program
Go from "I hate swimming" to "I get it now":
👉 triswimcoach.com/tri-swim-program4