The Effortless Swimming Podcast

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

In this engaging discussion, Damien Wildes, coach from Flow State Swimming in Ireland, sheds light on the chaotic beauty of open water swimming. He emphasizes the importance of mental resilience and assertiveness, transforming swimmers from passive paddlers to confident competitors. Damien shares innovative coaching strategies, including the tactical aspects of drafting and the significance of feeling over pace. He also introduces the intense 'hell set' training technique that helps swimmers push their limits while maintaining form, perfect for any aspiring triathlete!

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  

Discover why legs sink while swimming and how to fix it! Learn powerful tips for better body positioning and the importance of arm alignment. Explore the role of breathing and discover adjustments that can transform your technique. Most importantly, find out how tension affects your floatation. This discussion unpacks common mistakes and offers solutions to enhance efficiency in the water.

Frank Sole, a veteran swim coach and educator, shares his insights on transitioning from training adult swimmers and triathletes to high school kids. He emphasizes that mastering technique is more valuable than chasing speed. Frank highlights the importance of balance, buoyancy, and body awareness, regardless of age. He also discusses developing consistent training habits and the surprising benefits athletes see in their lives beyond swimming. A fascinating exploration of coaching philosophies and the power of focusing on the process, not just the outcome!

Sharon Van Rouwendaal, an Olympic gold medalist in open water swimming, shares her journey from elite athlete to coach. She emphasizes the importance of patience in teaching adults and how minor adjustments can lead to significant improvements. Topics include the key elements of effective warm-ups, the necessity of dryland exercises, and how proper kicking influences overall stroke efficiency. With practical tips for mastering freestyle technique, Sharon encourages adult swimmers to integrate innovative exercises for better performance.

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