#447 : How To Break The One Pace "Gray Zone" with Brenton Ford

Are you swimming at the same pace every session but struggling to get faster? In this episode, I join Kelly Palace on the Champions Mojo podcast to talk about why so many swimmers get stuck in the "gray zone" and how we can break through it.

As the founder of Effortless Swimming and a coach who has worked with thousands of adult swimmers, masters swimmers, and triathletes, I've seen how developing better technique and learning to swim at different speeds can make a significant difference in performance.

We discuss some of my favorite freestyle drills, including long dog and six-kick switch, and how they can help improve your catch, pull, coordination, and timing. I also explain why incorporating short sprints, varying your stroke rate, and allowing enough rest between intervals are essential for developing speed and building the ability to hold a faster pace.

I also share a training approach that has made a big difference in my own swimming: the 20 × 100 best-average set. It's a challenging session, but it helped me build the speed endurance I needed to qualify for Australian Open Nationals at age 38.

Finally, we talk about the importance of staying open-minded when working on your technique. Changes can feel awkward and may initially make you slower, but with patience and consistency, the improvements can come over time.

00:00 – Introduction to Brenton Ford and Effortless Swimming 01:05 – Teaching Freestyle to Adults vs. Children 02:30 – Balancing Technique Drills and Swimming Volume 04:00 – Making Swimming Fun Through Play and Exploration 05:30 – Brenton's Favorite Freestyle Drills: Long Dog and Six-Kick Switch 08:30 – When to Introduce Speed Training 10:00 – Developing Multiple Gears in Your Freestyle 12:00 – Why Rest Between Intervals Matters for Speed 14:00 – Swimming Equipment for Better Technique and Speed 16:00 – The Biggest Mistake: Training in the "Gray Zone" 17:30 – The 20 × 100 Best-Average Set for Building Speed Endurance 19:30 – How Brenton Qualified for Australian Open Nationals at Age 38 21:30 – Can Swimmers Continue Improving as They Get Older? 23:00 – What Makes Australian Swimming So Successful? 26:00 – Lessons from Coaching Masters Swimmers 28:00 – Why Technique Changes Feel Awkward Before They Work 30:00 – How to Keep Improving Your Swimming at Any Age 31:00 – Effortless Swimming Camps, Online Coaching, and Final Thoughts