Tri Swim Coach Podcast

"A bent-arm recovery is safer because it puts less stress on the shoulder."

It sounds biomechanically convincing. But does a shorter lever automatically make it a better freestyle recovery?

In this solo episode, I use a recent DM about "high elbow recovery" to break down why one true biomechanical observation doesn't necessarily lead to one correct swimming technique.

A bent arm does reduce rotational inertia. But a straighter recovery creates a longer lever with more angular momentum, and that recovering arm is not operating by itself. It is connected to the scapula, rib cage, pelvis, opposite arm, and the rotational rhythm of the entire stroke.

The better question isn't whether your recovery should be bent or straight.

It's whether your recovery works with the rest of your stroke.

In this episode:

• Why I don't love the term "high elbow recovery"

• Bent-arm versus straight-arm recovery

• What rotational inertia actually means for a swimmer

• Why lower rotational inertia isn't automatically better

• How the recovery arm can contribute to the rotational rhythm of freestyle

• Why the recovering hand shouldn't race toward the front of the stroke

• What throwing a baseball can teach us about connected movement

• Why "spearing" the hand into the water can disrupt timing

• How to decide what type of recovery works best for your stroke

The recovery should be an extension of the rhythm of your stroke, not a pose you're trying to hit every time your arm comes out of the water.

Instead of asking whether your elbow should be bent or straight, ask:

Does my recovery feel connected to the rest of my stroke?

SUPPORT THE PODCAST

If the podcast helped you think differently about your swimming, you can support future episodes by sharing the show, leaving a review, or buying me a coffee:

https://buymeacoffee.com/coachlatella

SWIM TRAINING AND RESOURCES

Breathe Better, Race Stronger: https://triswimcoach.com/tri-swim-breathing

Tri Swim Success Program: https://triswimcoach.com/tri-swim-program4

SwimBox: https://www.theswimbox.com

CONNECT WITH TRI SWIM COACH

Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/trisw

"Fix these three things and you'll swim 1:45 per 100."

It sounds simple but swimming technique doesn't work like a recipe.

In this solo episode, I break down why one-size-fits-all swim advice can create the wrong expectations and send athletes chasing changes they don't actually need. A technique cue that helps one swimmer may be completely irrelevant or even counterproductive for another.

The goal isn't to collect as many "correct looking" movements as possible. It's to identify what is limiting your swimming right now, make a purposeful change, and see whether it genuinely improves your stroke.

In this episode:

• Why a target pace is an outcome, not a stroke technique

• The important difference between a correction and a diagnosis

• Why copying several coaches can turn your stroke into a "collage"

• How to decide whether online swim advice applies to you

• What to notice when testing a technique change

• Why swimmers can reach the same pace using very different strokes

• The first place to look when you want to swim faster: reducing drag

Before copying the next technique video you see, ask one question:

What problem is this supposed to solve—and is it actually my problem?

SUPPORT THE PODCAST

If the podcast helped you think differently about your swimming, you can support future episodes by sharing the show, leaving a review, or buying me a coffee:

https://buymeacoffee.com/coachlatella

SWIM TRAINING AND RESOURCES

Breathe Better, Race Stronger: https://triswimcoach.com/tri-swim-breathing

Tri Swim Success Program: https://triswimcoach.com/tri-swim-program4

SwimBox: https://www.theswimbox.com

CONNECT WITH TRI SWIM COACH

Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/trisw

On today's episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn't afraid to challenge coaching norms. We dig into why "gliding" is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time.

Connect with Greg Harper on Instagram: @gharpzorz

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*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

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Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

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YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TEASER FOR EPISODE 170!

On this episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn't afraid to challenge coaching norms. We dig into why "gliding" is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time.

Connect with Greg Harper on Instagram: @gharpzorz

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SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

======================================================================

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

Most swimmers finish their stroke like they're just trying to get their arm out of the way—not like they're trying to move forward. In this solo episode, I'm diving into a concept almost nobody talks about in freestyle: the feather.

The feather is that subtle but crucial outward motion at the end of your stroke that sets up a smooth recovery and gives you just a little extra propulsion, without blowing up your shoulder. It's not just for elites. It's not complicated. But it does take intention.

🎥 Want to see what I'm talking about? Watch the demo drills here: https://youtu.be/fsbDieIl4x4

Progression Step 1: https://youtu.be/rdnpk8SpKOA

Progression Step 2: https://youtu.be/lGlMkb-GhdE

*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

📩 Got questions, pushback, or just wanna nerd out about stroke mechanics? Email me: [email protected]

If this episode helped, share it with a training buddy or coach and drop a review so more swimmers can find it.

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

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SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

In this episode of the Tri Swim Coach Podcast, we dive into what it means to make swimming more than just another workout—it's a lifestyle. We talk about the unique quirks of swim coaches (like why we all dress like we just got off a boat), how swimming can be a form of therapy, and why getting in the water isn't just good for your body—it's good for your mind.

We also break down how to fit swimming into your weekly routine without turning your life upside down. Whether you're swimming for fitness, recovery, or just to clear your head, this episode is for you.

🎙️ Subscribe, rate, and share the podcast if you're loving the content.

Hit play, jump in, and let's make swimming a lifestyle.

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*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

==================================================================

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

Alright, this episode is a wild one. I'm sitting down with Ryan Stille, an open-water swimmer who basically threw front-quadrant freestyle out the window and decided to swim like a normal human. You know, with actual efficiency and momentum not that "pause-and-pray" nonsense that everybody loves to preach.

We get into the whole transformation: how he went from dragging through the water like he was towing a small boat to slicing through it like a damn torpedo.

Here is Ryan during his Lake Tahoe Swim: https://www.instagram.com/reel/C9U9_zoBZUR/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

==================================================================

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

Alright, this episode is a wild one. I'm sitting down with Ryan Stille, an open-water swimmer who basically threw front-quadrant freestyle out the window and decided to swim like a normal human. You know, with actual efficiency and momentum not that "pause-and-pray" nonsense that everybody loves to preach.

We get into the whole transformation: how he went from dragging through the water like he was towing a small boat to slicing through it like a damn torpedo.

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

==================================================================

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

So in this one, we spiral—emotionally and professionally.

We talk about Top Chef making us cry, why your arms shouldn't be twins (yes, like your eyebrows), and how telling someone "real swimmers go under 2:00" is basically psychological warfare in a swim cap. Also, keyhole pulls? Trash. Gone. Antiquated like floppy disks and landlines.

Oh—and one of my swimmers dropped 50 minutes off his marathon swim after we stopped doing what the internet says is "correct." So yeah, maybe rethink that pretty little front quadrant glide.

It's a mix of rants, weird metaphors, swim coaching, and probably some oversharing. You'll like it.

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

TikTok: https://www.tiktok.com/@triswimcoach?_t=ZP-8vfKANQ964N&_r=1

==================================================================

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from "I hate swimming" to "I get it now": 👉 triswimcoach.com/tri-swim-program4

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Sponsor: 🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 https://www.theswimbox.com