#384 : How To Go From 2:30 to 1:15/100m with Brenton Ford

In this episode, I'll give you the exact issues that hold swimmers back at each pace from beginner swimmers at two 30 per hundred or slower, all the way to advanced swimmers at one 15 per hundred for a kilometer. And I'll also give you actionable drills and strategies to help you progress to the next level. 02:10 – Drill 1: Horizontal body posture 03:30 – Drill 2: Balanced tempo 05:00 – Drill 3: Efficient breathing 06:20 – Drill 4: Catch & pull mechanics 08:00 – Kit/gear suggestions 09:30 – Putting it all together 11:00 – Programming & progression 12:30 – Real-life example 14:00 – Summary & tips to keep improving

Hey, Brenton here. If you ever find yourself uncomfortable in the open water and not feeling that calm when you've got other people around and not knowing where to sit or where to draft off people to be most effective at it. This episode's for you. I joined the Low Tide Boys, Chip and Chris on a podcast, and they asked me all about the science of drafting. So on this episode, I get stuck into that so you know exactly where to sit. In a pack or with other people around to maximize the draft, as well as how to prepare for this stuff if you don't have much access to the open water. So I hope you enjoy this episode. There's a lot of value for anyone who's training for open water swims or doing any sort of triathlon racing. This episode is filled with things that will help you maximize your next open water race. Just to give you a heads up, we've added some dates for our 2026 camps for the Maldives and also for Thailand. I haven't released this anywhere else yet, but I'm just giving you the heads up on the podcast. If you wanna join me next year on one of those camps to work on your swimming, then there's a few dates that we've [email protected] slash camps. 02:57 General Consideration Around Open water Swimming 05:58 Sighting In Open water 12:58 Optimal Way To Draft 18:06 The Closer The Better 21:01 Keep It Tidy 22:16 Mindset For People Who Is Leading The Swim 29:03 Overtaking In Open water 33:11 Surging In Open water 36:59 Gears When Swimming  

Have you ever realized you’re spending thousands on supplements that do little more than clutter your cabinet? One athlete was on the hook for $6,500 a year—until Taryn Richardson helped her strip it back to what truly makes a difference. In this episode, Taryn breaks down how to use simple blood tests to guide your choices, and spot the supplements worth keeping (and those you can dump). Stick around—you’ll finish this show knowing exactly which pills, powders and potions deserve a place in your daily routine. 00:00 The Supplement Dilemma: What's Worth It? 03:06 Blood Tests: A Key to Personalized Nutrition 07:07 Iron and Vitamin D: Essential Nutrients for Athletes 11:25 Creatine and Protein Powders: The New Norm? 15:26 The Multivitamin Myth: Are They Really Necessary? 19:11 Electrolytes and BCAAs: When to Use Them? 21:11 The Strategic Approach to Supplements   Taryn Richardson https://www.dietitianapproved.com/academy Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/ Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership: https://effortlessswimming.com/training-and-membership-plans/?el=blog

This a rebroadcast from the Get Fast Podcast with Jordan and Gerard Donnelly from TriVelo Coaching Trivelo Coaching: https://www.trivelocoaching.com.au/ Welcome to this week's episode of the Effortless Swimming Podcast. This is a rebroadcast of an episode where I was a guest on the Get Fast Podcast with TriVelo Coaching with Jordan and Gerard Donnelly. On this episode, I'll talk about how triathletes can swim minutes faster in any races that they're doing. So if you're a triathlete or you're interested in triathlon or open water swimming, there'll be a lot here that can help you improve your swim speed and ultimately make it easier. And a lot more enjoyable. Let's get into this episode on the TriVelo Coaching Get Fast podcast. 01:15 - Why Swimmers Get Stuck 03:30 - Are Athletes Doing It Wrong After Coaching? 06:50 - How Long Does It Take To Change Swim Habits? 10:05 - Is A Lack Of Fitness Holding Your Technique Back? 13:30 - Overcoming the 2nd Plateau 19:45 - The Ultimate Swim Technique Overhaul Plan 23:50 - Ideal Time Ratio For Swim Technique Vs. Fitness 28:00 - Why Elite Swimmers Avoid Long, Slow Training 32:50 - Why Adult-Onset Swimmers Struggle To Improve 36:40 - Overcoming The Mental Barrier Of Going Slower To Get Faster 39:00 - The Best Tests For Swim Fitness And Speed 43:30 - Pool Vs. Open Water: Understanding The Differences 46:40 - Swimming Myths Debunked 51:31 - When To Push Through Bad Form (And When To Stop) 55:30 - Swimming Is A Technique Thing Get your HydroClear goggles here and get 15% off from your first purchase. Code: PODCAST https://shop.effortlessswimming.com/ Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/ Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership: https://effortlessswimming.com/training-and-membership-plans/?el=blog

Imagine a group of busy parents hesitating in front of a pair of 25 pound dumbbells, unsure, even a little intimidated. Fast forward two years and those same people are confidently pressing 75 pounds, moving through life with more energy and far less pain. That's the kind of change Kate Galliett creates. Kate works with moms, dads, and everyone in between to build lasting strength without burning out. In today's conversation, we'll talk about why tiny consistent steps matter more than all out efforts. How tuning into your body can help you avoid injuries, and a simple morning habit. No fancy gear required that can boost your energy and sleep. Whether you are juggling family work or a swim routine, I think you'll come away with at least one idea to try on your next workout. Let's get into today's podcast with Kate Galliett.   00:00 Introduction to Sustainable Fitness 04:51 Empowering Moms Through Strength Training 7:47 Dads and the Importance of Listening to Their Bodies 10:42 Fundamentals of Exercise Programming 14:43 The Importance of Patience in Training 17:42 Client Success Stories and Transformations 24:42 Personalizing Health Approaches 27:29 Finding Balance and Diet Exercise 30:57 The Anti-Challenge Challenge 33:36 Four Pillars of Health 36:58 Understanding Circadian Rhythms 41:56 Connecting with Nature and Gardening

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

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