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