Julie and Helen ease into Julie's first episode as co-host by doing something a bit different. They turn the mic on themselves and swap the training sets that never left them: the ones scrawled on a whiteboard years ago that somehow still live rent-free in their heads.

Helen digs up the back-end pace breaststroke set she's been doing since joining Cardiff in 2017 (the same one she now does regularly in Lanzarote!) Julie counters with her medley comeback set, the one that got her back into racing shape between baby number four and baby number five. Along the way: race-pace 50s culture, why "max effort" only really happens when someone's racing you, and the speed games that turn a lung-busting session into an actual laugh.

It's the first of a new monthly segment, and they want lots of listeners to get involved. So, have you got a set that's stuck with you for reasons you can't quite explain? Get in touch via @freestyle_media_swimming on Instagram or via our Facebook group and if you’re up for sharing your sets on the podcast!

We’re celebrating four years of the Freestyle Media podcast with some exciting news! Woking’s Julie Howe joins the podcast team as a regular presenter. Find out what she’ll bring to the show and what listeners can look forward to.

Helen is also joined by Nottingham Leander’s Alex Thurston to review the National Masters Open Water Championships at Rother Valley Country Park. Despite challenging high winds threatening the event, competitors enjoyed a fantastic day of racing.

Alex shares his experience, reflects on the performances of his teammates and other competitors, and captures the unique atmosphere of the championships.

Whether you raced this year or are thinking about giving open water a try next season, this episode is packed with practical advice, from what to wear and how to pace yourself to what makes the event such a memorable experience.

We also take a trip down memory lane, looking back on some of our favourite podcasts from the last year and celebrate the amazing Masters swimming community that has made this milestone possible.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

Craig Ward and Vicki Payne join Helen Gorman to preview the pool swimming events at the European Masters Championships in Slovakia.

From race goals to relays, travel and the excitement of competing against Europe’s best, they share how they’re preparing to race outdoors at the stunning X-Bionic Sphere in Šamorín.

Along the way, they discuss what first-time international competitors can expect, the unique atmosphere of Masters racing abroad, and whether the local food and Slovak beer will be part of the recovery plan!

Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.