In this episode, we sit down with professional triathlete Steph Clutterbuck to break down the real secrets behind efficient freestyle swimming. Instead of grinding harder in the water, Steph explains how better technique—especially rotation, body position, and connection—can dramatically improve your speed.

We dive into why many swimmers struggle with a flat, disconnected stroke and how that leads to wasted energy. Steph shares practical tips on how to stay long in the water, engage your core, and create a smoother, more powerful stroke.

If you're stuck at a plateau or feel like swimming faster requires exhausting effort, this episode will completely change your approach.

0:11 – Introduction Overview of freestyle technique and common mistakes swimmers make

0:20 – Why swimmers struggle to get faster.

1:10 – The problem with swimming "flat".

2:10 – Why a flat stroke wastes energy.

3:15 – Importance of body rotation.

4:20 – Timing and coordination.

5:30 – Catch vs whole stroke.

6:40 – Staying long in the water.

7:45 – Using your core in freestyle.

9:00 – Common beginner mistakes recap.

10:10 – How to swim faster with less effort?

In this episode, Brendan Cullen recounts his remarkable transformation from a non-swimmer to successfully completing the demanding English Channel swim. He reflects on how mental resilience, disciplined training, and a strong sense of community support helped him overcome one of the world's toughest endurance challenges. Brendan also shares how his rural upbringing shaped his mindset, and how personal motivation and strategic preparation played key roles in pushing beyond perceived limits.

00:50 Introduction to Brendan Cullen: The Desert Swimmer
01:50 Brendan's Unique Background and Journey to Swimming
05:27 The Decision to Swim the English Channel
06:55 Training and Preparation for the Channel Swim
10:48 The Day of the English Channel Swim
24:17 Reflections on the Journey and Lessons Learned
24:40 The Impact of Open Water Swimming on Life
30:37 The Release of Brendan's Book: The Desert Swimmer

One of the most common things I see in newer swimmers… is how flat they are in the water.

Their hips are flat, their shoulders are flat — and what ends up happening is they just spin their wheels.

They're putting in a lot of effort with the arms, kicking hard with the legs… but nothing is really connecting.

It feels like hard work — but it doesn't translate into speed.

So in today's episode, we're going to break down why swimming flat is holding you back… and how to start linking everything together so your stroke actually works as one powerful, efficient system.

You've probably heard it before — your freestyle catch is everything.

And maybe you've been working on it. You've improved the position, you feel stronger in the water, and technically… it looks better.

But here's the frustrating part — you're still not getting any faster.

So what's going on?

Today, we're breaking down exactly why improving your catch doesn't always translate into speed… and what you need to do to actually get the benefit from it.

Because recently, I worked with a swimmer who had done everything right. He sent in underwater footage, we reviewed it closely, and his catch position? Nearly perfect.

From the setup… to the moment he begins to press back and generate propulsion — everything was there.

And yet, his times hadn't improved.

When we dug deeper into the footage, we found the real issue — something subtle, but incredibly common.

He was rushing into the catch.

And that one mistake was costing him speed.

Let's break it down.

If you feel like getting faster in the water means you just have to work harder… push more… suffer more… there's a good chance you're taking the wrong approach.

Because here's what most swimmers think: if you're stuck swimming 1:45 or 1:50 per 100 freestyle, and you're aiming for 1:30… the only way to get there is by getting fitter, stronger, and grinding harder every single session.

But what if that's not true?

What if the real reason you're not getting faster isn't about effort at all… but about how you're swimming?

Today, we're breaking down the biggest misconception holding swimmers back—and how shifting your approach can unlock speed without burning yourself out.

00:27 Do You Need To Get Fitter To Get Faster?
Tendency To Cross Over The Center Line
01:57 Out Of Timing
02:21 Front Quadrant

So what does he do that 99.999% of swimmers don't? How is he able to swim this fast?

I've spent my career analyzing the best swimmers in the world, but watching Sam swim up close is a completely different experience. I've never seen anyone hold as much water as he does, even at world-record pace.

What stands out the most isn't just the speed. It's the relaxation. His recovery looks effortless, and the way he reaches forward into the catch is incredibly fluid—almost calm—despite the intensity of the pace he's holding.

When Sam shared some of his training with me, one thing surprised me. He's consistently swimming up to 80 kilometers a week. Massive volume. Huge power in the stroke. But when you ask him what really matters, he often comes back to the basics—simple things like rock-solid head position and clean fundamentals.

If you're a triathlete or an open water swimmer, Sam's power stroke isn't just impressive to watch. It's actually a blueprint for efficiency.

So today, we're breaking it all down—the sets, the technique, and the mindset around recovery that helped take him to the very top of the sport.

01:27 Sam Short Intro
01:30 How Do You Describe Your Stroke When You Race?
01:47 Developed Overtime?
2:00 Mobility And Flexibility
02:20 What Does Swimming Fell Like When You Are Swimming Well?
02:39 Any Particular Part Of Your Stroke That You Are Working On?
02:53 400 Free v.s. 10k Openwater Swim
03:12 Kicking Sets
03:28 Cues And Phrases
03:45 Stroke Rates
04:03 Head And Body Position
04:43 When Body Position Is Not Where It Should Be
05:06 Good Feel For The Water
05:28 Breathing Pattern
05:54 Rotation
06:19 Openwater
06:47 Favorite Sets
07:26 Hardest Set
07:50 Distance per Week
08:10 Taper
08:28 Sessions Per Week And Gym
08:48 Being A Smarter Athlete

Six months of consistent training.
You're showing up to the pool. You're doing the sets. You're putting in the work.

But your times… haven't moved.

You're still sitting at 1:50, maybe two minutes per hundred, and no matter how hard you train, it just doesn't seem to change. And that can be one of the most frustrating places to be as a swimmer or triathlete.

Because it feels like you're doing everything right.

You're consistent. You're committed. You're following the program.

But you're not getting faster.

So what's actually going on?

In this episode, I'm going to show you why swimmers get stuck at the same pace for months, even when they're training consistently—and more importantly, what you can do to finally break through that plateau and start dropping your times again.

00:56 Plateau of Okay
01:33 Fixing Everything At Once
01:57 Stroke Raste Too Slow
04:04 Fixing The Foundation Of The Stroke
06:13 What To Do?