#373 : Fast Comes Last: Mastering the Process Before the Performance with Frank Sole

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    

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