Tri Swim Coach Podcast

In this episode, we’re diving into one of the most misunderstood pieces of freestyle: the recovery.
You’ve probably been told you need a “high elbow.” Maybe you’ve spent way too much time trying to make your recovery look pretty instead of making it functional. We’re blowing all of that up today.

I’ll walk you through why the way you bring your arm forward absolutely matters, why mimicking fast swimmers can actually slow you down, and why your shoulder blade — not your elbow — should be driving the whole show.
We’re talking recovery types (straight arm vs relaxed), the problem with "front quadrant" freestyle, the real reason fingertip drag drills can backfire, and how your recovery sets the stage for everything that happens next.

Swimming isn’t about looking good. It’s about moving well.
Let’s rethink your recovery and make freestyle way easier — and way faster.

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

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

Think your recovery doesn’t matter? Think again.
In tomorrow’s full episode, I’m breaking down why how you bring your arm forward in freestyle can make or break your entire stroke.
We’ll talk about why “high elbow recovery” is mostly nonsense, why your shoulder blade, not your elbow, is the real MVP, and how fixing your recovery can unlock smoother, faster, way more efficient swimming.

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

Sponsor

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

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, we’re cracking open the chaos that is your freestyle rotation. Spoiler: if you’re flipping over like a damn rotisserie chicken or swimming flat like a pancake, you’re doing it wrong.

We break down why 45 degrees is the magic number, how your shoulder blades are secretly calling the shots, and why your kick should not be the engine turning your body.

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

Sponsor

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

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

Back for round two, and yes—we’re still talking about your kick. Because guess what? It’s still not working the way you think it is.

In this episode, we’re diving deeper into flutter kick mechanics: tight ankles, sleepy hamstrings, and the mysterious “smiley face line” under your tush (you’ll know it when you feel it). We’re breaking down why your ankles matter more than your effort, how to actually use your cool down for something other than staring at the bottom of the pool, and why your legs might be sinking because… you’re literally pushing them down. Yeah. That’s happening.

There’s also a surprise detour into stream-of-consciousness novels, Upton Sinclair’s The Jungle, and a heated debate over Bravo’s best trash TV. You didn’t ask for that, but you’re getting it anyway.

This is the kicking episode that gets into the weeds—in a good way. If your freestyle still feels like a fight, or you just want one good thing to focus on next time you swim, this one’s got it.

Sponsor

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

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Click here to Join the TSC Newsletter

12-10-8-6-4 Kicking Drill for Freestyle | Build Coordination, Control & Awareness: https://youtu.be/J1MfEgucKb8

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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[00:00] VHS camcorder jokes, podcast video experiments & solo podcasting struggles

[04:27] A listener comment sparks more kick talk: quads vs. hamstrings

[07:52] “My legs feel like they’re sinking” — breaking down why

[10:43] The “smiley face line” under your tush and how to use it

[13:30] Common kick mistakes: bicycle kick, knee-down, locked ankles

[18:11] Ankles matter: how flexion is killing your kick (and how to fix it)

[21:08] Pro tip: draw the alphabet with your ankles

[24:15] Tight hips, sports crossover, and how it shows up in the water

[28:06] Triathlete tip: find what part of your leg gets tired first

[31:00] “Big toe rope” visualization from client Pete – great for alignment

[34:40] Cool downs as sneaky technique work – stop sleeping on them

[37:55] Warm down vs. cool down – a nerdy debate

[41:08] Why you should always swim first before running or lifting

[45:33] Literature detour: Mrs. Dalloway, The Hours, and The Jungle

[49:50] Bravo TV, Vanderpump on the trainer, and guilty pleasures

[54:20] Wrapping it up: thoughts for your next swim & being mentally present

Click here to Join the TSC Newsletter

SUPPORT OUR STUFF

🫁 Click Here: To flip this one breathing switch and swim further than you ever thought you could without gassing out or training harder

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

🧠 Want Help With Your Kick or Breathing?
DM me on Instagram @triswimcoach or email me at dominic@triswimcoach.com — I’ll help you figure it out.

Sponsor

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