Inner Thoughts of a Swim Coach

Blake here,  In today's episode we're diving into weight loss and swimming. No fluff, no gimmicks—just the truth about how weight loss actually works and why swimming can be a great tool (but not the magic solution). We'll cover the health trifecta—exercise, nutrition, and sleep—why calorie deficits are king, and common obstacles like post-swim hunger that can throw you off track. I'll also share...

In today's episode, Coach Blake talks about the core principle that drives swimming performance—maximizing your propulsive force while minimizing resistive drag. Inspired by Bill Sweetenham's timeless wisdom. New Episodes Every Monday!

In today's episode, Coach Blake breaks down two essential drills—Outsweep Drill and Front Scull Drill—that can help you improve your catch phase and build a stronger, more efficient pull. Learn how these drills work, why they matter, and how to avoid common mistakes (like pulling your hands too far back in breaststroke). New Episodes Every Monday!

In today's episode, Coach Blake talks about why your swim technique can feel smooth one day and completely off the next. He breaks down what causes these shifts, how to identify the root of the problem, and practical tips to regain your rhythm faster. Whether it's your breathing, stroke timing, or just an off day, Coach Blake has got you covered with insights to help you swim more consistently. Ne...

In today's episode, Coach Blake shares three recent workouts that his Masters swimmers really enjoyed!  New Episodes Every Monday! Workout 1 10 Min WU 3 x 100 15SR 25 Front Skull 25 Swim 25 6KS 25 Swim 6 x 125 Cruise 15SR 75 Ascend 20SR 16 x 50 descend by group of 4 1-4) Kick            @1:15    5-8) Stroke        @1:00     9-12) Free         @1:00    13-16) Stroke    @1:00       200 Cool Down Wor...

In today's episode, Coach Blake dives into the pros and cons of incorporating the eggbeater kick into swim training. From building stabilizing muscles and breaking up monotony to focusing on race-specific skills, we explore when (and if) this water polo staple is worth your pool time.  New Episodes Every Monday!

In today's episode, Coach Blake dives into the top 4 breathing mistakes newer swimmers make and shares simple, actionable tips to correct them. Whether you're looking to smooth out your technique or breathe easier during your swims, this episode has you covered.  New Episodes Every Monday!

In today's episode, Coach Blake dives into the power of pre-practice and pre-race routines, sharing personal habits and insights from years of swimming and coaching experience. From dynamic stretches to mindset preparation, learn how building consistent routines can set you up for success in and out of the pool. Plus, hear about some famous rituals, like Michael Phelps' iconic pre-race moves, and...

In today's episode, Coach Blake dives into one of the most common mistakes newer swimmers make: skipping the glide in freestyle. Learn why maintaining a streamlined position is crucial for efficient swimming and how to perfect it with drills like Catch-Up, Hesitation, and Single-Arm Freestyle. Whether you're a beginner or easing back into the pool, discover actionable tips to lengthen your stroke,...

In today's episode, Coach Blake shares tips for getting back into the pool after a break, whether it's been a couple of weeks or several years. It's important to start slowly, prioritize technique, set realistic expectations, and avoid over-reliance on equipment. Plus, Coach Blake provides three simple workouts to ease you back into swimming. New Episodes Every Monday! Day 1: 200 SKIPS 6 x 50 Fron...

In today's episode, Coach Blake dives into the power of continuous swimming sets as a sneaky way to rack up more distance during practice. Whether you're gearing up for a distance event or just want to solidify your swimming base, these sets mix things up while keeping the work non-stop. New Episodes Every Monday!

In today's episode, Coach Blake dives into Cody Miller's most recent video, "My Final Race, Thanks Everyone." For those unfamiliar with Cody, he's a former world record holder and a 7-time World Championship and Olympic medalist—3 of those being gold. Beyond his accolades, Cody has become an ambassador for the sport, sharing his experiences and insights on his YouTube channel. Cody's latest challe...

In today's episode, Coach Blake reflects on the powerful lessons learned through childhood sports and how they've shaped his journey into adulthood—and now marriage! From bouncing between different sports as a kid to finding a home in swimming, Blake shares personal stories of resilience, hard work, and the impact of supportive parents. Tune in for a candid discussion about the values instilled th...

In today's episode, Coach Blake dives into the challenges of aging and how a simple, well-designed 15-minute routine can help keep your body safe, mobile, and injury-free as you grow older. Whether you're a swimmer or not, this episode is packed with practical tips to improve your flexibility, strength, and balance. Blake shares a powerful message about taking care of the only body you'll ever hav...

In today's episode, Coach Blake shares why the yellow Finis paddles are his go-to choice for daily swimming and coaching, explaining how they stack up against traditional rubber tubing paddles.  Plus, it's Black Friday week, and Blake highlights some unbeatable swim gear deals—from discounted competition goggles to tech suits and more! If you're looking to upgrade your swim bag, now's the time. Ne...

In today's episode, Coach Blake explores the world of underwater music and the evolution of swim technology. He shares his first experience swimming with underwater speakers at a training camp in Grindelwald, Switzerland, and how it transformed long technical sets into a meditative experience. He also touches on the practical uses of underwater speakers in sports like synchronized swimming and con...

In today's episode, Coach Blake dives into the intense and rewarding world of Survival 100s, a solo swim set designed to test your endurance, speed, and technical skill. Learn how to modify this challenging workout for your individual ability level, keep your motivation high, and track key metrics like stroke count and underwaters to measure your progress over time. Whether you're looking to break...

In today's episode, Coach Blake dives into five simple adjustments you can make to boost your efficiency in the water. From perfecting your body position to mastering the high elbow catch, each tip is designed to help you swim smoother and smarter. Tune in to discover how these small tweaks can elevate your swim game and keep you gliding through the water effortlessly! New Episodes Every Monday!

In today's episode, Coach Blake shares an exciting set designed for groups swimming together. Discover the benefits of a rotating lane leader strategy—perfect for 2 or more swimmers who want to amp up their speed, work on drafting skills, and introduce some friendly competition. Whether you're pushing to escape the draft or maintaining a smooth group pace, this set is all about pacing, teamwork, a...

In today's episode, Coach Blake dives into the challenges of staying motivated when swimming feels tough—whether it's due to a break from the pool or only swimming once or twice a week. Learn how to reframe those difficult swims, set realistic goals, and celebrate the small wins that will help you find your rhythm again. New Episodes Every Monday!

In this episode, Coach Blake dives into the world of compact kickboards—those small boards you've probably seen some swimmers using at the pool. Why are they half the size of a traditional kickboard, and are they worth adding to your swim gear? Coach Blake explores the pros and cons of these mini boards, comparing them to standard ones, and shares tips on whether they're best for beginners or adva...

In today's episode, Coach Blake dives into the essence of sportsmanship in the world of swimming. From handling victories and losses with grace to fostering camaraderie and respect both in and out of the pool, this episode explores how athletes can embody the true spirit of sportsmanship. Through personal anecdotes, lessons from influential coaches, and reflections on how humility and respect shap...

In today's episode, Coach Blake talks about the role of core strength in swimming, how a strong core improves stroke technique and power, and provides core exercises that swimmers can do outside of the pool. New Episodes Every Monday!

In today's episode, Coach Blake shares a tough set that is great for training 200's, called Montgomery 150's. This set is named after Jim Montgomery, who was the first man to break the 50-second barrier. New Episodes Every Monday!

In today's episode, Coach Blake shares the incredible story of Anna Bågenholm. New Episodes Every Monday!