Two years ago, Brian Hans was swimming 2:00 per 100 yards—struggling to find rhythm and wondering if he'd ever feel smooth in the water. Fast forward to now, he's cruising under 1:30s and just placed 9th out of 171 in his Half Ironman swim.
How did he make that kind of jump? What changes in his stroke made the biggest difference? And what nearly stopped him along the way?
In this episode, Brian shares the breakthroughs, setbacks, and lessons from his two-year transformation—proving what's possible when you combine patience, feedback, and the right focus in training.

01:43 Introduction to Brian Hans and His Background
04:36 The Journey from Recreational to Competitive Swimming
07:06 The Importance of Technique and Video Analysis
10:06 Experiencing Breakthroughs in Swimming Performance
13:01 Navigating Open Water Challenges
15:57 Training Consistency and Session Structure
18:29 The Role of Flip Turns in Swimming Efficiency
21:39 Current Focus and Future Goals in Swimming
24:11 Patience and Long-Term Progress in Swimming

Bob Bowman — the legendary coach behind Michael Phelps and Leon Marchand — was recently on the Exponential Athlete Podcast, and listening to that episode completely changed the way I think about swimming. In today’s episode, I’m going to share with you 12 powerful ideas I learned from that conversation — insights that can help you take your swimming to the next level.

00:53 Consistency Beats Perfection
01:40 Practice Performing Under Pressure
02:43 Process Over Outcome
03:35 Relax And Focus Under Pressure
04:02 The Power Of Underwaters
05:08 Different Approaches Can Work For Different People
06:97 Training Volume And Breaks
08:04 Visualization
11:52 Making Deposits To Your Swimming Bank Account
13:04 Creating An Environment Where Success Is Inevitable
14:09 Always Be Willing To Experiment
15:20 Importance Of Feedback And Data

If you find yourself gasping for air after just one lap in the pool, this episode is for you. After coaching nearly 10,000 swimmers over the past 19 years, I've discovered that mastering your breathing is one of the quickest ways to transform your swimming.

In this episode, I'll show you how to regulate your breathing so you can swim lap after lap without feeling exhausted — like taking an evening stroll in the water instead of fighting to stay afloat. You'll also learn the number one mistake most beginners make that can stall their progress for months, and how to fix it fast.

Plus, if you're new to swimming, don't miss our free 7-day email series that breaks down every key part of your stroke to help you swim more efficiently and confidently.

01:14 Why Does Your Breathing Matter?
01:42 Breathing In
02:16 Are You Exhaling Enough?
05:36 Time Your Breathing Correctly With Your Stroke
06:53 Breath In The Correct Position
08:20 Breathing Patterns
10:14 Keeping The Heart Rate Down
10:54 Drills
12:00 Adapting To Openwater

The freestyle catch is one of the most confusing parts of the stroke — and that's exactly why so many swimmers either avoid it or get it completely wrong. In this episode, we'll break down what the catch actually is, how to do it right, and why it's the key to real propulsion in your freestyle.

If you've been swimming for a while but not seeing much progress, this might be the missing piece. I'll share what I've learned from watching thousands of swimmers, coaching nearly 10,000 people in our freestyle clinics here in Australia, and studying what truly makes a great catch work.

By the end, you'll understand how the freestyle catch ties into your whole stroke — and how to use it to swim with more grace, speed, and efficiency the next time you hit the pool.

01:20 Parts Of The Stroke
2:00 Anchor Your Arms In The Water
02:46 Beginning Of The Catch
03:17 Fingers Below The Wrists, Wrists Below The Elbow
4:57 Catch-Slow To Fast
05:33 Initiating The Catch
7:23 Pulling Straight Back
11:43Angle At The Elbow
12:16 Rotation
12:50 Pull/ Press Phase
13:29 Power Diamond
14:37 The Exit
17:30 Recovery
18:20 Skinny "S"

In this episode of the Effortless Swimming Podcast, Brenton Ford and Tas discuss the key takeaways from their recent training camp in the Maldives. They cover essential themes such as identifying bottlenecks in swimming technique, the importance of community support, overcoming self-doubt, and the significance of consistency in training. The conversation emphasizes practical strategies for improvement, including the use of simple cues, the power of reframing concepts, and the benefits of practicing techniques on land. The hosts also highlight the value of rhythm in swimming and the effectiveness of contrast drills to enhance performance.

00:57 Identifying and Focusing on Bottlenecks
04:13 Simplifying Drills and Progression Sets
07:26 The Importance of Community in Swimming
11:23 Believing in Yourself and Overcoming Doubts
15:37 Consistency Over Perfection
19:54 Process and Feel Over Data
23:54 Simple Cues Unlock Big Changes
26:11 Breaststroke Technique Insights
28:08 The Importance of Reframing Concepts
29:56 Rhythm in Swimming: The Waltz Analogy
33:13 Practicing Technique on Land
36:18 Using Contrast Drills for Technique Improvement
40:04 Sighting and Pack Swimming Strategies

In this episode, I'll show you the 5 key steps to swimming freestyle with ease, so you can save energy, improve your speed, and feel confident every time you dive in.

If you're an adult swimmer or triathlete who gets tired quickly, this is a must-watch. You'll discover how to finally relax in the water, connect your stroke together, and build a freestyle that feels natural.

00:42 Good Body Line and Balance
02:05 Good Head Position
03:22 Setting Up the Catch Position
07:30 Recovery Not Working Against You
09:53 Check The Timing Of Your Breathe
11:42 Rhythm and Kick Timing In Place

Sam Short recently went a 3 41 for his. 400 freestyle. Let's take a look at what he does really well in his freestyle technique and he uses a galloping style of freestyle. So let's take a look at this style and how this kind of technique might benefit you. And I think it can be a very effective way to swim open water for a lot of people because in the open water you've got a bit more buoyancy with the waves and the chop.

This sort of technique can go a long way, and you do see this with a lot of the good. Triathlon swimmers, and a lot of open water swimmers as well. So let's take a look from the underwater shot to begin with.

00:50 Head Position (Shoulders Near The Cheeks)
1:48 Elbow-The Widest Part Of The Arm (Power Diamond)
3:26 Galloping Stroke
4:07 Timing
8:17 Catch

What does it really take to swim the English Channel or any marathon swim? My guest today, Craig Lewin, is a triple crown marathon swimmer and coach who's helped athletes tackle some of the toughest swims on the planet. We talk about how to train for hours in cold, rough water. How to stay motivated over years of preparation and the mental tricks that can carry you through the tough times when you feel like quitting.

If you've ever wondered how ordinary people achieve extraordinary swims, this episode will show you how and if you're already into long distance swimming. Myself and World Record Holder, Andy Donaldson will be running two long distance retreats next year. One in the wit Sunday is in June. And one in Tahiti in September.

So if you'd like to enhance your open water skills, learn from the best, and also have one of the best holidays of your life, this is a chance to join myself and Andy Donaldson on a long distance Swim retreat. I'll include the link in the show notes below.

02:26 Starting Your Journey: The English Channel Swim
05:39 Training Plans for Long-Distance Swimmers
10:57 Maintaining Motivation Over Long Training Periods
16:11 Nutrition and Fueling for Endurance Swims
21:20 Acclimatization to Cold Water Swimming
27:50 Pacing Strategies for Long Distance Swimming
31:48 Overcoming Challenges in Training
36:41 Mental Strategies for Endurance Swimmers
39:11 Choosing Your First Marathon Swim
43:15 Addressing Fears: Sharks and Open Water Swimming
47:27 Safety Tips for New Open Water Swimmers
50:59 Upcoming Events and Resources for Swimmers