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.

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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.

Paul Leonard shares the extraordinary story of becoming only the 44th person ever to complete the Oceans Seven challenge. From surviving a shark bite during his Molokai Channel attempt to returning a year later to finish the swim, Paul reveals the resilience, preparation and mental strength required to conquer the world’s toughest marathon swims.

He also shares his training strategies, the highs and lows of the journey, and what it takes to succeed in one of endurance sport’s greatest challenges.

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

Woking Swimming Club’s Henry Goodlud joins the podcast to share his experience of developing Swimming-Induced Pulmonary Edema (SIPE), a potentially serious condition that forced him out of the water just weeks before the British Masters Championships in Aberdeen.

Henry explains what SIPE is, how it developed during a 24-hour relay challenge, the symptoms swimmers shouldn’t ignore, and what can be done to reduce the risks.

We also dive into the science behind Woking’s remarkable relay success, as Henry reveals the mathematical selection model that helped the club break two masters world relay records in Aberdeen.

And in a surprise twist, Henry turns interviewer, putting podcast host Helen Gorman in the hot seat with a few unexpected questions of his own.

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Adam Wilkie is taking on one of the boldest challenges in swimming. Nearly 50 years after his father, Olympic champion David Wilkie, won gold and set a world record in the 200m breaststroke at the 1976 Olympics, Adam is attempting to match that iconic winning time of 2:15.11. The odds are against him.

Adam walked away from competitive swimming at just 17 and is now rebuilding from scratch at the age of 33. He’s even left his job to commit fully to the challenge, while aiming to raise £215,000 for SportsAid to help the next generation of athletes.

In this episode, Adam shares what it was like growing up as the son of one of Britain’s greatest swimmers, why he quit the sport as a teenager, and what inspired him to return years later to chase an extraordinary goal. We also discuss his training at Chelsea and Westminster Swimming Club, his plans to race at Masters events before next April’s British Championships in London, and what it’s like preparing in the same high-performance environment as Olympic champion Adam Peaty.

It’s a conversation about legacy, sacrifice, family, and proving that it’s never too late to chase an impossible dream. If you’d like to support Adam’s fundraising for SportsAid, please consider donating via his JustGiving page and learn more about the project via his website, In My Father’s Lane. https://justgiving.com/page/in-my-fathers-lane https://inmyfatherslane.com

Masters swimmer Nicola (Nicci) Beynon shares her journey of balancing sport, career and family life while living with multiple sclerosis.

Nicci talks about resilience, adapting to challenges and the role swimming continues to play in her health, wellbeing and happiness. She explains why saying “yes” to seemingly crazy challenges is so important to her mental health and how she hopes her experiences encourage others to be open minded the limits they may place on themselves.

We also dive into the lighter side of the sport, discussing the wonderfully chaotic world of swim parents, managing pre-race nerves, and Nicci’s memories of training seven times a week at Cardiff’s old Empire Pool, complete with its scurrying beetles.

Honest, funny and uplifting, this is a conversation about finding joy in sport, embracing challenges and continuing to move forward, whatever life throws your way.

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World records, epic performances, travel tails and pornstar martinis…

Olly Espinasse (Basingstoke Bluefins) and Molly James (Trafford Metro) join Helen Gorman to break down the biggest moments from the 2026 British Masters Championships in Aberdeen.

From outstanding swims to unforgettable stories on and off poolside, this championship recap captures everything that made Aberdeen 2026 one to remember. Whether you were there or not, there’s plenty to enjoy.

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