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Tri Swim Coach Triathlon Swimming Podcast


Tri Swim Coach Podcast

Rotation 101: Stop Overthinking, Start Swimming Better

Mon, 21 Apr 2025

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

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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

TSC Teaser - Rotation 101: Stop Overthinking, Start Swimming Better

Sun, 20 Apr 2025

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

More Kick Talk: Ankles, Quads, and the Smiley Face Line -#164

Mon, 14 Apr 2025

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

TSC Teaser - More Kick Talk: Ankles, Quads, And The Smiley Face Line

Sun, 13 Apr 2025

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

 

Your Legs Called; They Want a Job -#163

Mon, 07 Apr 2025

In this episode, we’re kicking things off (pun intended but not really) with the one part of freestyle everyone loves to ignore: your legs. That’s right—your lazy, sinking, drag-inducing legs.

We’re talking all things kick: why “saving your legs for the bike” is a myth that needs to die, how your pelvis and core are running the show (literally), and why squeezing your thighs together like you’re trying to crush a watermelon might be the best swimming advice you’ve never heard.

There’s also a deep dive into anatomy, dysfunction, Ricky Ricardo’s bongo drums, and why kickboards are basically flotation devices for denial.

If your kick is more chaos than coordination—or you just want to understand how to stop fighting the water—this one’s worth a listen.

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

Let's get into it! 

0:00 – Solo Again, Let’s Talk Legs
Just me today. Don’t worry, I’m not going to tell you to not kick.

2:45 – The Total Immersion Hangover
Why the “save your legs” myth still haunts triathletes everywhere.

5:20 – Your Legs Are Like Swinging Arms… But Underwater
What running and swimming actually have in common—and why dragging your legs is a choice.

7:50 – Kicking ≠ Power, It = Posture
How kicking helps with balance and body position (not propulsion).

10:40 – The Deep Kick Drag Trap
If your legs go lower than your pelvis… congrats, you’re slowing down.

13:30 – Think “Upkick,” Not Downkick
A weird but super effective shift that changes everything.

16:10 – Try This Drill Standing in the Shallow End
A quick hand bounce test that’ll blow your mind (and your calves).

19:05 – Vertical Propulsion & Why Your Kick Doesn’t Push You Forward
Hard truths about where your power really comes from.

21:40 – Hip Mobility vs. Back Pain
How tight hips sneakily recruit your low back—and why that’s a problem.

25:10 – Runners, Cyclists & The Great Abductor Mistake
You’re strong—but your kick is suffering for it.

27:45 – Inner Thighs FTW
How activating your adductors lights up your core and helps your legs float.

31:15 – Hydrodynamics vs. Real Life Bodies
Why “perfectly straight legs” work on paper—but not in reality.

34:00 – Knee Bending Rules (Yes, You Can Bend It… Sometimes)
The difference between efficient flexion and drag-city dysfunction.

37:20 – Ankle Angle, Toe Touches & Foot Fails
Why you might cramp, and how to fix your feet while avoiding self-inflicted pain.

41:10 – The Pomeranian Kick
Small, snappy, and stylish—channel your inner tiny dog.

44:00 – Slow Arms, Fast Feet Drill (aka the 12-10-8-6-4)
One of my favorite drills to build coordination without blowing up your heart rate.

47:25 – Kick on Your Side (Yes, It’s Harder. Yes, It’s Better.)
Deeper water = deeper challenge. Here’s why it pays off.

50:00 – The Kickboard Conspiracy
Why it’s time to break up with your kickboard (unless you’re brand new).

52:30 – Dysfunctional Core? Check the Pelvis.
How kick issues often point back to posture, pelvis control, and rotation mechanics.

56:00 – Why Pilates Actually Works for Swimmers
Stronger hips = better posture = no more spaghetti legs.

59:30 – One Giant Kick ≠ Rotation
Why trying to flip your body with one big leg whip is not the move.

1:01:40 – The Bongo Drum Visualization
A strange but surprisingly effective way to feel your kick through rotation.

1:04:15 – Kick Timing, Core Sync, and Snorkel Work
Bring it all together: side kicks, snorkel drills, and real-world integration.

1:07:00 – Everyone Can Improve Their Kick
Yes, even you. Even if it takes a year. It’s worth it.

1:09:30 – Final Thoughts & DM Me If Your Legs Are Offended
Let’s stop ignoring the kick. Ask questions, be curious, and keep kicking.

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