The Effortless Swimming Podcast

Kelly Palace just broke the world record for the 65-69 age group in the 1500m long course freestyle, swimming 20:19 on only about 12,000 meters a week. She also broke the 400m record this summer (5:09).
Kelly is a 1984 US Olympic Trials qualifier and the first woman head coach in the Southeastern Conference. In this episode she explains why distance swimmers need real speed, shares her favorite sets (including "descend by equipment"), and describes the underwater technique behind her noisy stroke. She also talks about what she has learned from 350+ podcast guests, and why swimmers should take breaks but never retire.

0:02 – Intro and world record
2:22 – First woman head coach in the SEC
4:42 – Speed theory for the 1500
6:38 – David Guthrie quote
8:42 – Why wall rest doesn't lose fitness
12:31 – "Descend by equipment" set
17:50 – Kelly's stroke and the "slap"
20:40 – "A perfect underwater" camp story
25:48 – Champions as "students of the sport"
32:11 – "Give yourself grace"

Returning to swimming after years away can leave you feeling exhausted, sore, and disconnected from the water. In this episode, we break down three key things that can help you rebuild your swimming and feel stronger and more comfortable in the water.
You'll learn how body position, breathing, stroke length, and a more relaxed kick can make swimming feel easier and more efficient. We'll also look at how to structure your training when you're getting back into the pool and why giving yourself three to six months of consistent swimming can make a huge difference.
If you're returning to swimming after a long break, these simple technical and training adjustments can help you reconnect with the water and build your fitness without relying on brute strength.

00:00 How to Get Back Into Swimming
00:49 Fix Your Body Position
01:26 Breathe Without Getting Out of Breath
02:03 Build a Longer, More Efficient Stroke
02:46 Stop Kicking So Hard
03:42 How to Train When Returning to Swimming
05:02 What to Expect When You Start Again
05:51 Give Yourself 3–6 Months to Rebuild
06:34 Final Thoughts

#443 : If You Want Your Swimming To 'Click', Do This with Brenton Ford

Shoulder pain after swimming? Your technique could be the reason.
In this episode, we look at three common freestyle mistakes that can place unnecessary stress on the shoulder: an overly high elbow, crossing over the centre line, and overdoing the catch. Through clear demonstrations and underwater footage, you'll learn how to make your stroke more natural, efficient, and shoulder-friendly.
A great episode for swimmers looking to improve their freestyle technique while reducing unnecessary strain.
 
00:00 – Why Your Shoulder Hurts After Swimming
00:20 – The main freestyle technique flaws that can cause shoulder problems
01:20 – Flaw #1: Elbow too high
02:25 – Shoulder position and rotation
03:00 – Flaw #2: Crossing over the centre line
03:20 – Underwater look at the freestyle stroke
04:00 – Flaw #3: Overdoing the catch
04:55 – What happens when you overdo the catch
05:30 – Finding a more natural catch position
07:00 – Underwater examples and final technique reminders

In this episode, Brenton Ford interviews Jan Prins about freestyle biomechanics, stroke mechanics, and the latest technology used to analyze swimming efficiency. They explore how subtle changes in technique can significantly impact speed and performance.

00:10 Introduction to Jan Prins and his expertise in swimming biomechanics
01:31 Overview of the technology used for stroke analysis
04:40 Analyzing hip velocity and stroke subtlety
07:18 Why strength doesn't always equal speed in swimming
09:15 The importance of sustained velocity over peak power
12:26 Gradual acceleration and maintaining pressure in strokes
16:43 Finding new water and propulsive thrust
22:41 Engaging new water and hand positioning
26:36 The concept of finding new water through hand movement
28:23 Avoiding straight-line pulling and maximizing efficiency
34:39 Breathing techniques and timing in freestyle
42:25 Hip rotation and core stability in swimming