Olly Espinasse - a lifelong Basingstoke Bluefins swimmer, British and European record-holder, and former coach - joins Julie Howe to share training sets spanning three decades of his swimming life.

We look back to Olly’s teenage years, when he trained for everything from the 200m to the 1500m freestyle, tackling high-volume sets at high heart rates. It was a grind that taught him to hold his form under pressure, long before pace work became the buzzword it is today.

We then turn to the sprint work that has helped define his successful Masters career. From lactate-inducing fast 50s to technical race-pace work using the tools of the sprinting trade, Olly shares the sets that have shaped his speed.

If you lack back-end speed, Olly’s final set could be the one for you! Built specifically to train the second half of a race, it targets the part of the race Olly believes many front-end-strong swimmers neglect.

Throughout the episode, Olly returns to one central idea: you have to train the discomfort you’ll face in a race, or you won’t be able to produce it when it matters on race day.

He also reflects on how his relationship with swimming has changed - from something that was once a childhood obligation to an adult source of community, competition and joy.

Thanks to Julie Howe for continuing our series bringing training sets to life. If you try any of these sets, let us know on social media @freestyle_media_swimming.

What’s it like to compete at your first European Masters Championships - and come home with gold?

European champions Katie Rees and Ben Winter join Helen Gorman to share their experiences from this year’s championships in Šamorín, Slovakia. Both making their European Masters debuts - and their first appearances on the podcast - they take us behind the scenes of the racing, the venue and the unique atmosphere of an international Masters meet.

Katie, racing in the 25–29 age group, came home with double gold in the medley events, but says it was the camaraderie, friendships and atmosphere around the pool that made the experience particularly memorable.

Ben also struck gold in the 55–59 backstroke events, and compares his European experience with racing at the World Masters Championships in Singapore last year. Together, they look at how the Brits performed, the international swimmers who caught their eye and what makes competing against swimmers from across Europe so special.

And, of course, no trip to Slovakia would be complete without exploring Bratislava, sampling the local food and finding out whether the post-race celebrations lived up to expectations!

With both swimmers already looking ahead to the rest of the season, Katie and Ben reflect on their European adventure - and reveal what’s next.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

US Masters swimmer and distance swimming World Record holder Kelly Palace joins Helen to share her fascinating journey through swimming - from coaching NCAA Division I athletes and writing books to hosting more than 300 episodes of the Champions Mojo Podcast, where she has interviewed over 50 Olympians.

Kelly and Helen compare the Masters swimming scenes in the US and UK, exploring what makes them different, what they can learn from each other, and why Masters swimming continues to thrive. They also dive into the secrets of longevity, recovery, training and competition, as well as the mindset required to keep performing at the highest level.

One of the world’s leading distance swimmers in the 65–69 age group, Kelly shares fascinating insights into her training, racing and approach to staying competitive - and reveals what she has learned from a lifetime in the sport.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player. Also check out @kellypalacepodcast on Instagram and Champions Mojo Podcast.

Masters swimmer and nutrition coach Robbie Blackman joins us to explore one of the most important — and most debated — parts of race day: what to eat and drink before you dive in.

We revisit the pre-race favourites of five Masters swimmers — Amanda Heath, Chris Jones, Janet McLean, Lizzie Bellinger and Joe Malone — and get Robbie’s verdict on their choices.

From a love of rare steak and a vegetarian diet to managing a serious food allergy, their routines couldn’t be more different but fundamentally very similar at the same time. Along the way, there are plenty of amusing stories, some surprising choices and practical advice from Robbie on how Masters swimmers can fuel, hydrate and prepare for better performances in the pool.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

Julie and Helen ease into Julie's first episode as co-host by doing something a bit different. They turn the mic on themselves and swap the training sets that never left them: the ones scrawled on a whiteboard years ago that somehow still live rent-free in their heads.

Helen digs up the back-end pace breaststroke set she's been doing since joining Cardiff in 2017 (the same one she now does regularly in Lanzarote!) Julie counters with her medley comeback set, the one that got her back into racing shape between baby number four and baby number five. Along the way: race-pace 50s culture, why "max effort" only really happens when someone's racing you, and the speed games that turn a lung-busting session into an actual laugh.

It's the first of a new monthly segment, and they want lots of listeners to get involved. So, have you got a set that's stuck with you for reasons you can't quite explain? Get in touch via @freestyle_media_swimming on Instagram or via our Facebook group and if you’re up for sharing your sets on the podcast!

We’re celebrating four years of the Freestyle Media podcast with some exciting news! Woking’s Julie Howe joins the podcast team as a regular presenter. Find out what she’ll bring to the show and what listeners can look forward to.

Helen is also joined by Nottingham Leander’s Alex Thurston to review the National Masters Open Water Championships at Rother Valley Country Park. Despite challenging high winds threatening the event, competitors enjoyed a fantastic day of racing.

Alex shares his experience, reflects on the performances of his teammates and other competitors, and captures the unique atmosphere of the championships.

Whether you raced this year or are thinking about giving open water a try next season, this episode is packed with practical advice, from what to wear and how to pace yourself to what makes the event such a memorable experience.

We also take a trip down memory lane, looking back on some of our favourite podcasts from the last year and celebrate the amazing Masters swimming community that has made this milestone possible.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

Craig Ward and Vicki Payne join Helen Gorman to preview the pool swimming events at the European Masters Championships in Slovakia.

From race goals to relays, travel and the excitement of competing against Europe’s best, they share how they’re preparing to race outdoors at the stunning X-Bionic Sphere in Šamorín.

Along the way, they discuss what first-time international competitors can expect, the unique atmosphere of Masters racing abroad, and whether the local food and Slovak beer will be part of the recovery plan!

Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

Paul Leonard shares the extraordinary story of becoming only the 44th person ever to complete the Oceans Seven challenge. From surviving a shark bite during his Molokai Channel attempt to returning a year later to finish the swim, Paul reveals the resilience, preparation and mental strength required to conquer the world’s toughest marathon swims.

He also shares his training strategies, the highs and lows of the journey, and what it takes to succeed in one of endurance sport’s greatest challenges.

Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.