The Effortless Swimming Podcast

In this episode, we sit down with professional triathlete Steph Clutterbuck to break down the real secrets behind efficient freestyle swimming. Instead of grinding harder in the water, Steph explains how better technique—especially rotation, body position, and connection—can dramatically improve your speed.
We dive into why many swimmers struggle with a flat, disconnected stroke and how that leads to wasted energy. Steph shares practical tips on how to stay long in the water, engage your core, and create a smoother, more powerful stroke.
If you're stuck at a plateau or feel like swimming faster requires exhausting effort, this episode will completely change your approach.

0:11 – Introduction Overview of freestyle technique and common mistakes swimmers make
0:20 – Why swimmers struggle to get faster.
1:10 – The problem with swimming "flat".
2:10 – Why a flat stroke wastes energy.
3:15 – Importance of body rotation.
4:20 – Timing and coordination.
5:30 – Catch vs whole stroke.
6:40 – Staying long in the water.
7:45 – Using your core in freestyle.
9:00 – Common beginner mistakes recap.
10:10 – How to swim faster with less effort?

In this episode, Brendan Cullen recounts his remarkable transformation from a non-swimmer to successfully completing the demanding English Channel swim. He reflects on how mental resilience, disciplined training, and a strong sense of community support helped him overcome one of the world's toughest endurance challenges. Brendan also shares how his rural upbringing shaped his mindset, and how personal motivation and strategic preparation played key roles in pushing beyond perceived limits.

00:50 Introduction to Brendan Cullen: The Desert Swimmer
01:50 Brendan's Unique Background and Journey to Swimming
05:27 The Decision to Swim the English Channel
06:55 Training and Preparation for the Channel Swim
10:48 The Day of the English Channel Swim
24:17 Reflections on the Journey and Lessons Learned
24:40 The Impact of Open Water Swimming on Life
30:37 The Release of Brendan's Book: The Desert Swimmer

One of the most common things I see in newer swimmers… is how flat they are in the water.
Their hips are flat, their shoulders are flat — and what ends up happening is they just spin their wheels.
They're putting in a lot of effort with the arms, kicking hard with the legs… but nothing is really connecting.
It feels like hard work — but it doesn't translate into speed.
So in today's episode, we're going to break down why swimming flat is holding you back… and how to start linking everything together so your stroke actually works as one powerful, efficient system.

You've probably heard it before — your freestyle catch is everything.
And maybe you've been working on it. You've improved the position, you feel stronger in the water, and technically… it looks better.
But here's the frustrating part — you're still not getting any faster.
So what's going on?
Today, we're breaking down exactly why improving your catch doesn't always translate into speed… and what you need to do to actually get the benefit from it.
Because recently, I worked with a swimmer who had done everything right. He sent in underwater footage, we reviewed it closely, and his catch position? Nearly perfect.
From the setup… to the moment he begins to press back and generate propulsion — everything was there.
And yet, his times hadn't improved.
When we dug deeper into the footage, we found the real issue — something subtle, but incredibly common.
He was rushing into the catch.
And that one mistake was costing him speed.
Let's break it down.

If you feel like getting faster in the water means you just have to work harder… push more… suffer more… there's a good chance you're taking the wrong approach.
Because here's what most swimmers think: if you're stuck swimming 1:45 or 1:50 per 100 freestyle, and you're aiming for 1:30… the only way to get there is by getting fitter, stronger, and grinding harder every single session.
But what if that's not true?
What if the real reason you're not getting faster isn't about effort at all… but about how you're swimming?
Today, we're breaking down the biggest misconception holding swimmers back—and how shifting your approach can unlock speed without burning yourself out.
00:27 Do You Need To Get Fitter To Get Faster?
Tendency To Cross Over The Center Line
01:57 Out Of Timing
02:21 Front Quadrant