The Effortless Swimming Podcast

Latest Episodes:

#447 : How To Break The One Pace "Gray Zone" with Brenton Ford Oct 27, 2026

Show notes

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

#446 : How to Stop Goggles from Fogging Up (Permanently) with Brenton Ford Oct 20, 2026

Show notes

Tired of your swimming goggles fogging up in the middle of a swim? In this episode, discover how to prevent foggy goggles, understand why condensation happens, and learn practical tips to keep your vision clear in the water. Whether you're a beginner or an experienced swimmer, these simple techniques can help you spend less time adjusting your goggles and more time focusing on your swim.

00:10 Why Swimming Goggles Fog Up 00:40 Understanding Temperature and Condensation 01:10 How to Prevent Goggles from Fogging 02:35 Choosing and Caring for Your Goggles 04:10 Tips for Keeping Your Goggles Clear 05:05 Alternative Goggle Options for Swimmers

#445 : Add Speed To Swim A Faster 1500m with Kelly Palace Oct 12, 2026

Show notes

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"

#444 : How To Rebuild Your Swimming From Zero with Brenton Ford Sep 25, 2026

Show notes

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 Sep 11, 2026

Show notes

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

#442 : Why Your Shoulder Hurts After Swimming with Brenton Ford Aug 28, 2026

Show notes

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

#441 : Deep Dive Into Freestyle Technique Mechanics with Jan Prins Aug 19, 2026

Show notes

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

#440 : Can Red Light Therapy Help Your Swimming? with Taryn Richardson Aug 13, 2026

Show notes

In this episode, sports dietitian and researcher Taryn Richardson dives into the science behind red light therapy, exploring its potential for recovery, performance, and overall health. She shares practical advice on device selection, optimal usage, and the science-supported benefits for athletes seeking faster recovery and better performance.

00:39 What is red light therapy and its scientific basis 01:25 Historical research and terminology: photobiomodulation 02:22 Claims and benefits of red light therapy 03:19 Applications in physiotherapy, veterinary, and sports 05:17 How red light interacts with the body and mitochondria 07:37 Mitochondria as batteries and the effect of light wavelengths 08:59 Impact on performance, recovery, and sleep 10:34 Best timing for red light therapy: post-exercise recovery 12:31 Using red light therapy for injury and tissue repair 13:37 Types of devices and market options 16:12 Choosing quality devices and verification 18:01 Optimal distance and wavelength considerations 18:47 Personal routine and practical tips 20:39 Additional light exposure strategies 21:40 Athletes adopting red light therapy 22:37 How to access Taryn's masterclass 23:31 Infrared vs red light therapy: differences 24:22 Expected benefits and user experiences

#439 : Why You're (Likely) Under-Fuelling And Under-Performing with Eliza Kelly Aug 05, 2026

Show notes

Discover the nutrition secrets that could make or break your next long swim—are you fueling properly?

Swimmers and endurance athletes often overlook crucial aspects of fueling, leading to fatigue, poor recovery, and even injury. In this eye-opening episode, registered sports dietitian Eliza Kelly shares behind-the-scenes insights from a 55-kilometer open water swim, revealing how altitude, heat, and unexpected challenges demand real-time nutritional adjustments. Her experience coaching elite swimmers and triathletes will change how you approach long training sessions and races, ensuring you stay energized and perform at your best.

00:11 Introduction to the episode and guest 01:12 Eliza's background and work with swimmers 04:23 Details of the 55 km swim in the Kimberley 05:38 Managing nutrition and hydration during hot swims 07:27 Electrolyte and sodium considerations 09:20 Adapting nutrition in real-time during a swim 12:13 Lessons learned from the Kimberley swim 14:39 Common nutrition mistakes athletes make 19:06 When and what to eat during long sessions 22:45 The importance of fueling and avoiding hunger 29:59 Iron deficiency in swimmers and endurance athletes 31:06 Testing and optimizing iron levels 32:26 How to connect with Eliza for nutrition support

https://www.fluidperformancenutrition.com.au/ fluid_performancenutrition

#438 : How To Swim Freestyle With (Almost) Zero Effort with Brenton Ford Jul 30, 2026

Show notes

Want to swim freestyle with less effort while moving faster through the water? In this episode, Brenton shares the three key principles that make freestyle feel smooth and effortless: improving your balance and body position, using rotation to maximize efficiency, and timing your stroke and kick so your whole body works together. Whether you're a beginner or an experienced swimmer looking to conserve energy, these simple technique adjustments can help you swim farther, faster, and with much less effort.

00:35 The #1 Secret: Let the Water Hold You Up

01:12 Head Position for Better Balance

02:48 Use Your Lungs to Improve Buoyancy

04:18 Step 2: Rotate for an Effortless Stroke

05:04 Relax Your Recovery

07:29 Step 3: Master Your Stroke Timing

11:42 Beginner vs Faster Freestyle Programs