I recently joined the That Triathlon Show Podcast with Mikael Eriksson for a deep dive into freestyle technique and what I call the “swim technique hierarchy of needs.”

In this conversation, we break down the key elements of efficient swimming including breathing, body position, rotation, catch mechanics, timing, and how to adapt your stroke for open-water racing. We also discuss some of the most common mistakes triathletes make in the water, how to fix them, and why many swimmers plateau even when their technique looks good on video.

We also get into topics like kick timing, front-quadrant swimming, stroke rate, drills that actually transfer to faster swimming, open-water skills, and what it really takes to become a strong swimmer as an adult-onset triathlete.

If you’re looking to swim faster, feel more efficient in the water, or better understand how to prioritize your technique work, this episode is packed with practical coaching insights you can apply right away.

03:37 A hierarchy of needs for freestyle technique

07:50 Building the frame of the body

12:20 Kick tempo and stroke rate

17:05 Training the Kick for racing options

18:40 Rotation

23:30 The catch and pull

29:32 YMCA Drill

35:10 Timing and creative freedom in racing

38:20 Speed versus stroke appearance

41:15 The importance of purposeful drills

46:05 Capturing your technique on camera

48:00 The nature of swim talent

52:46 Swim frequency and distance

57:00 Structuring swim workouts

59:01 Intensity distribution across swim sessions

01:03:30 Open water versus pool technique

01:07:20 The importance of drafting

01:08:36 Drafting and preparation for open water

01:15:50 – Racing bravely in the swim

01:18:42 -The Goggles

01:23:50 – Choosing the right lens for conditions

Transform your freestyle to be effortless and smooth with online video analysis:
https://effortlessswimming.com/courses-membership/

Try the new Nanoclear Anti-fog Goggles: https://bit.ly/nanocleargoggles