#428 : Swim Technique Hierarchy of Needs

#428 : Swim Technique Hierarchy of Needs

From The Effortless Swimming Podcast by Brenton Ford

May 18, 2026 · 1h 36m

About this episode

This episode explores the swim technique hierarchy of needs and provides insights on improving swimming efficiency and performance for triathletes.

I recently joined the That Triathlon Show Podcast with Mikael Eriksson for a deep dive into freestyle technique and what I call the "swim technique hierarchy of needs." In this conversation, we break down the key elements of efficient swimming including breathing, body position, rotation, catch mechanics, timing, and how to adapt your stroke for open-water racing. We also discuss some of the most common mistakes triathletes make in the water, how to fix them, and why many swimmers plateau even when their technique looks good on video. We also get into topics like kick timing, front-quadrant swimming, stroke rate, drills that actually transfer to faster swimming, open-water skills, and what it really takes to become a strong swimmer as an adult-onset triathlete. If you're looking to swim faster, feel more efficient in the water, or better understand how to prioritize your technique work, this episode is packed with practical coaching insights you can apply right away. 03:37 A hierarchy of needs for freestyle technique 07:50 Building the frame of the body 12:20 Kick tempo and stroke rate 17:05 Training the Kick for racing options 18:40 Rotation 23:30 The catch and pull 29:32 YMCA…

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