How much can you really achieve in the gym if you only have 40 minutes a week?

Strength and conditioning coach Nathan Oxford works with some of the best Masters swimmers in the world, helping them make their time in the gym count.

In this episode, Nathan shares practical advice for fitting effective strength and conditioning around a busy schedule - from fundamental movement patterns and supersets to making training more specific to your events.

We look at how a small, consistent investment in the gym can complement your swimming, helping you build strength and power, reduce injury risk and become a more resilient athlete - and human - as you get older.

If you think you don’t have time for strength training, this episode might change your mind. If you’re already doing strength work, there’s still plenty to learn by listening to Nathan’s advice.

Contact Nathan at hello@oxolt.com or visit https://www.oxolt.com.

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

Nick Parkes shares the remarkable story of his return to swimming after suffering a cardiac arrest at the National Open Water Championships in 2023. Clinically dead for around 20 minutes, Nick has since dedicated a series of fundraising challenges to the air ambulance service that helped save his life.

Now he has taken on his biggest challenge yet: swimming the full 22.5 miles of Loch Ness.

Nick completed the epic swim in the dark, cold waters of the loch with fellow Masters swimmer and doctor Rebecca Lennon providing medical support… Rebecca having recently set a world record for swimming across the Bristol Channel.

Nick and Rebecca talk about the physical and mental demands of a swim of this scale, the medical considerations of spending hours in cold water, the importance of teamwork and support, and what it takes to keep going when things get tough.

We hear about Rebecca’s own attempt to swim Loch Ness, which was abandoned because of poor weather and her world record-breaking swim, and, of course, the question everyone wants answered…

Did they see the Loch Ness Monster?

If you’d like to support Nick’s fundraising, visit nickparkes.co.uk.

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

After an eight-year break from competitive swimming, Tom Cohoon has made a remarkable return to sprint swimming.

Inspired by watching his younger brother Alex compete at the Paris 2024 Olympics, Tom took on board lessons from the world’s best sprinters - and he has since broken a British Masters record in the 50m freestyle and found himself lining up alongside Olympic swimmer Alex at National Championship finals.

And the most intriguing part? Tom is doing it while working full-time - chasing down his full-time-swimmer brother, with the gap getting smaller.

Tom talks about maximising his sprint speed after years away from swimming, overcoming the lack of mobility that came from playing rugby, and trying to train and race at the highest level without the facilities many elite swimmers take for granted - including limited access to starting blocks and sharing busy public lanes.

It’s a story about talent, curiosity, family rivalry and discovering just how fast you can go when you decide to give swimming another shot.

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

Jane Hansom’s story is one of transformation, resilience, and rediscovery. Once a promising swimmer in Scotland, Jane took a 20-year detour through the vibrant world of marketing and nightlife before returning to her athletic roots to become a world triathlon champion.

Jane gave up swimming at 16, and returned to sport almost by chance - first as a runner, then as a triathlete - and went on to become an Ironman triathlon world champion. Now living in the Caribbean, she swims in the beautiful open water around Nevis every day, and her story has come full circle. She talks about how consistency, determination and her swimming background gave her the platform to reach the very top of her age-group triathlon career, while simultaneously pursuing a successful career in advertising and marketing.

Jane shares her inspiring journey, her insights into training and longevity, and, drawing on her marketing experience, gives her pitch-perfect thoughts on how we could elevate the profile of masters swimming.

And if you’re tempted by the idea of swimming alongside turtles and rays, check out the Nevis to St Kitts Cross-Channel Swim: https://www.nevistostkittscrosschannelswim.com

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

Olly Espinasse - a lifelong Basingstoke Bluefins swimmer, British and European record-holder, and former coach - joins Julie Howe to share training sets spanning three decades of his swimming life.

We look back to Olly’s teenage years, when he trained for everything from the 200m to the 1500m freestyle, tackling high-volume sets at high heart rates. It was a grind that taught him to hold his form under pressure, long before pace work became the buzzword it is today.

We then turn to the sprint work that has helped define his successful Masters career. From lactate-inducing fast 50s to technical race-pace work using the tools of the sprinting trade, Olly shares the sets that have shaped his speed.

If you lack back-end speed, Olly’s final set could be the one for you! Built specifically to train the second half of a race, it targets the part of the race Olly believes many front-end-strong swimmers neglect.

Throughout the episode, Olly returns to one central idea: you have to train the discomfort you’ll face in a race, or you won’t be able to produce it when it matters on race day.

He also reflects on how his relationship with swimming has changed - from something that was once a childhood obligation to an adult source of community, competition and joy.

Thanks to Julie Howe for continuing our series bringing training sets to life. If you try any of these sets, let us know on social media @freestyle_media_swimming.

What’s it like to compete at your first European Masters Championships - and come home with gold?

European champions Katie Rees and Ben Winter join Helen Gorman to share their experiences from this year’s championships in Šamorín, Slovakia. Both making their European Masters debuts - and their first appearances on the podcast - they take us behind the scenes of the racing, the venue and the unique atmosphere of an international Masters meet.

Katie, racing in the 25–29 age group, came home with double gold in the medley events, but says it was the camaraderie, friendships and atmosphere around the pool that made the experience particularly memorable.

Ben also struck gold in the 55–59 backstroke events, and compares his European experience with racing at the World Masters Championships in Singapore last year. Together, they look at how the Brits performed, the international swimmers who caught their eye and what makes competing against swimmers from across Europe so special.

And, of course, no trip to Slovakia would be complete without exploring Bratislava, sampling the local food and finding out whether the post-race celebrations lived up to expectations!

With both swimmers already looking ahead to the rest of the season, Katie and Ben reflect on their European adventure - and reveal what’s next.

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

US Masters swimmer and distance swimming World Record holder Kelly Palace joins Helen to share her fascinating journey through swimming - from coaching NCAA Division I athletes and writing books to hosting more than 300 episodes of the Champions Mojo Podcast, where she has interviewed over 50 Olympians.

Kelly and Helen compare the Masters swimming scenes in the US and UK, exploring what makes them different, what they can learn from each other, and why Masters swimming continues to thrive. They also dive into the secrets of longevity, recovery, training and competition, as well as the mindset required to keep performing at the highest level.

One of the world’s leading distance swimmers in the 65–69 age group, Kelly shares fascinating insights into her training, racing and approach to staying competitive - and reveals what she has learned from a lifetime in the sport.

Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player. Also check out @kellypalacepodcast on Instagram and Champions Mojo Podcast.

Masters swimmer and nutrition coach Robbie Blackman joins us to explore one of the most important — and most debated — parts of race day: what to eat and drink before you dive in.

We revisit the pre-race favourites of five Masters swimmers — Amanda Heath, Chris Jones, Janet McLean, Lizzie Bellinger and Joe Malone — and get Robbie’s verdict on their choices.

From a love of rare steak and a vegetarian diet to managing a serious food allergy, their routines couldn’t be more different but fundamentally very similar at the same time. Along the way, there are plenty of amusing stories, some surprising choices and practical advice from Robbie on how Masters swimmers can fuel, hydrate and prepare for better performances in the pool.

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