More Kick Talk: Ankles, Quads, and the Smiley Face Line -#164
Release Date: 04/14/2025
Swim Like You Mean It: A No-BS Talk with Greg Harper
Tri Swim Coach Podcast
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: ...
info_outline
TSC Teaser - #170
Tri Swim Coach Podcast
TEASER FOR EPISODE 170! On this 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: ...
info_outline
Let’s Talk About the Feather: Yeah, That’s a Real Thing
Tri Swim Coach Podcast
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: Progression...
info_outline
Finding Your Place in the Water
Tri Swim Coach Podcast
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. ...
info_outline
TSC Teaser - #169
Tri Swim Coach Podcast
================================================================== Sponsor: 🏊♂️ Big thanks to SwimBox — where your swimming gets better and no one judges your recovery. 👉 ================================================================== YouTube: TSC Newsletter: Instagram: Facebook: TikTok: SUPPORT OUR STUFF 🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉
info_outline
Breaking All the Rules: How Ryan Stille Got Faster
Tri Swim Coach Podcast
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: ==================================================================...
info_outline
TSC Teaser - #168
Tri Swim Coach Podcast
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. ================================================================== Sponsor: 🏊♂️ Big thanks to SwimBox — where...
info_outline
Stop Chasing Pretty - #167
Tri Swim Coach Podcast
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...
info_outline
TSC Teaser - #167 Stop Chasing Pretty
Tri Swim Coach Podcast
What do eyebrows, shoulder pumps, and Reddit have in common? Apparently… swimming. We get into why your arms shouldn’t be twins, how “failure” might be the best coach you’ve ever had, and why outdated technique advice just won’t die. 🧠 If you've ever thought “I'm not a swimmer”, you need to hear this. 🎙️ Catch the full episode every Monday at 5 a.m., perfect timing to fire up your brain (and maybe your swim) before that morning workout. Don’t miss it. TSC Newsletter: Instagram: Facebook: TikTok: Sponsor 🏊♂️ Big thanks to SwimBox – where...
info_outline
Rethinking The Freestyle Recovery - #166
Tri Swim Coach Podcast
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...
info_outlineBack 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
=================================================================
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
=================================================================
[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