On today's episode, I sit down with Greg Harper: D1 swimmer turned pro triathlete, two-time Ironman 70.3 World Championship qualifier, and swim coach who isn't afraid to challenge coaching norms. We dig into why "gliding" is killing your swim, how ditching your smartwatch might actually help your performance, and the real link between breath control and open-water speed. Plus, Greg shares what burnout taught him about lifelong athlete development and how stroke rate beats ego every time.

Connect with Greg Harper on Instagram: @gharpzorz

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*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

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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Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

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YouTube: https://youtu.be/2odTqepF5Zg

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Most swimmers finish their stroke like they're just trying to get their arm out of the way—not like they're trying to move forward. In this solo episode, I'm diving into a concept almost nobody talks about in freestyle: the feather.

The feather is that subtle but crucial outward motion at the end of your stroke that sets up a smooth recovery and gives you just a little extra propulsion, without blowing up your shoulder. It's not just for elites. It's not complicated. But it does take intention.

🎥 Want to see what I'm talking about? Watch the demo drills here: https://youtu.be/fsbDieIl4x4

Progression Step 1: https://youtu.be/rdnpk8SpKOA

Progression Step 2: https://youtu.be/lGlMkb-GhdE

*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

📩 Got questions, pushback, or just wanna nerd out about stroke mechanics? Email me: dominic@triswimcoach.com

If this episode helped, share it with a training buddy or coach and drop a review so more swimmers can find it.

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Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

YouTube: https://youtu.be/2odTqepF5Zg

TSC Newsletter: https://sendfox.com/triswimcoach

Instagram: https://www.instagram.com/triswimcoach/

Facebook: https://www.facebook.com/triswimcoach

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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

In this episode of the Tri Swim Coach Podcast, we dive into what it means to make swimming more than just another workout—it's a lifestyle. We talk about the unique quirks of swim coaches (like why we all dress like we just got off a boat), how swimming can be a form of therapy, and why getting in the water isn't just good for your body—it's good for your mind.

We also break down how to fit swimming into your weekly routine without turning your life upside down. Whether you're swimming for fitness, recovery, or just to clear your head, this episode is for you.

🎙️ Subscribe, rate, and share the podcast if you're loving the content.

Hit play, jump in, and let's make swimming a lifestyle.

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*If the podcast helped you think differently about your swimming, you can leave a tip here: buymeacoffee.com/coachlatella

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

YouTube: https://youtu.be/2odTqepF5Zg

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

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

Alright, this episode is a wild one. I'm sitting down with Ryan Stille, an open-water swimmer who basically threw front-quadrant freestyle out the window and decided to swim like a normal human. You know, with actual efficiency and momentum not that "pause-and-pray" nonsense that everybody loves to preach.

We get into the whole transformation: how he went from dragging through the water like he was towing a small boat to slicing through it like a damn torpedo.

Here is Ryan during his Lake Tahoe Swim: https://www.instagram.com/reel/C9U9_zoBZUR/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

==================================================================

Sponsor:

🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.

👉 https://www.theswimbox.com

==================================================================

YouTube: https://youtu.be/2odTqepF5Zg

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

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

So in this one, we spiral—emotionally and professionally.

We talk about Top Chef making us cry, why your arms shouldn't be twins (yes, like your eyebrows), and how telling someone "real swimmers go under 2:00" is basically psychological warfare in a swim cap. Also, keyhole pulls? Trash. Gone. Antiquated like floppy disks and landlines.

Oh—and one of my swimmers dropped 50 minutes off his marathon swim after we stopped doing what the internet says is "correct." So yeah, maybe rethink that pretty little front quadrant glide.

It's a mix of rants, weird metaphors, swim coaching, and probably some oversharing. You'll like it.

YouTube: https://youtu.be/2odTqepF5Zg

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

==================================================================

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

=======================================================================

Sponsor:
🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.
👉 https://www.theswimbox.com

In this episode, we're diving into one of the most misunderstood pieces of freestyle: the recovery.
You've probably been told you need a "high elbow." Maybe you've spent way too much time trying to make your recovery look pretty instead of making it functional. We're blowing all of that up today.

I'll walk you through why the way you bring your arm forward absolutely matters, why mimicking fast swimmers can actually slow you down, and why your shoulder blade — not your elbow — should be driving the whole show.
We're talking recovery types (straight arm vs relaxed), the problem with "front quadrant" freestyle, the real reason fingertip drag drills can backfire, and how your recovery sets the stage for everything that happens next.

Swimming isn't about looking good. It's about moving well.
Let's rethink your recovery and make freestyle way easier — and way faster.

YouTube: https://youtu.be/2odTqepF5Zg

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

==================================================================

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

=======================================================================

Sponsor:
🏊‍♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery.
👉 https://www.theswimbox.com

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

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

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