Stuck at 2:35 pace with sinking legs? Not confident in open water? Worried about your next triathlon race coming up?

Carlos was too. He’s a single dad of 3. Once weighed 350 lbs. And swimming was his weakest sport.

But that didn’t stop him.

✅ He finished his first full Ironman swim in 1 hour 34 minutes, even though 2.4 miles was the longest distance he’d ever swum at the time.

Then, just 3 months later…

🔥 He swam 8.5 miles around Mackinac Island, solo and self-supported, with total confidence.

📌 During Training: Only 2 open water workouts 98% pool-based training using Faster Freestyle Formula No in-person swim coaching All while still running, cycling, and lifting weights

🔥 Not only he gained endurance, he recently held a 1:47 pace on a 700-yard TT, and now crushes 1:30–1:40 pace on shorter intervals, with ease.

If you’ve been logging laps, grinding through drills, but still feel slow, stuck, or unprepared for race day...

This episode will show you exactly how athletes like Carlos unlock massive gains, even when time, coaching, and open water are limited.

You were ready. So why did it feel like you were drowning 300 meters in?

You showed up to race day prepared. You did the work, followed the plan and hit your paces in the pool. You also finished the distance in open water. Training felt controlled, predictable and solid.

And then the gun goes off, and suddenly your breathing spikes, your stroke shortens, your heart rate shoots up, and the swim feels twice as hard as it ever did in practice. It doesn’t make sense.

You were ready. So why does it unravel when it actually counts?

This episode is for the athletes who walked away from a race surprised and disappointed because the swim didn’t reflect their training.

And it’s also for those preparing for their first triathlon... because you don’t know what you don’t know, and understanding this now could completely change how you train and how you show up on race day.

In this episode, I’m breaking down: - what really happens to your stroke under race pressure, - why breathing is usually the first thing to collapse, and - how one small breakdown can trigger the cascade that makes you feel like you’re fighting the water instead of moving through it.

It’s not just about fitness and it's definitely not about “just relaxing.” It’s about understanding what breaks and why, so you can stop guessing and start fixing the right thing.

If you’ve ever felt calm in training but overwhelmed on race day, this episode is for you.

“I’ve always wanted to do a 10K swim, but…”

“I’m too old to start now.” “I don’t have the time to train for something that big.” “I’m not fast enough to go the distance.” “Maybe next year.”

Sound familiar?

If you’ve ever dreamed of finishing a marathon swim but life, doubt, or the voice in your head keeps stopping you, this episode is for you.

Because what if… ➡️ You didn’t need to train for a full year? ➡️ You could stay injury-free, even with cross-training? ➡️ You actually enjoyed the process and finished strong?

That’s exactly what Becka did. 🔥 In her 50s. 🔥 With just 1.2 miles as her longest swim in July. 🔥 And in only 3 months, she completed a 10K (6.2 miles) in open water. ✅ Finish time: 3:46:55 @ 2:05/100y

3 months before the 10k race, she asked me:

“Is that enough time to train?” I said, "Yes with right strategy. But we need to start training now."

Upon finishing, she said: 💭 “I don’t think I would have felt so good if I hadn’t had a summer of training.”

💭 Shangrila Thank you! I definitely would not have attempted this without your prodding and amazing coaching! Having someone suggest that this may be for you, then encouraging and giving a clear plan to the goal that you thought may be out of reach, is huge asset. Especially for this 54 yro women! Getting me way out of my comfort zone! Also introducing me to a new sport and a great group of people! Coach Jeffrey you both are the bombdiggity!!! Thank you!"

Together with Coach Jeffrey, we built a plan around her life, not the other way around.

She didn’t just finish, she found a whole new level in herself. She even brought her friends along.

But this episode isn’t just about Becka.

This is about what’s still possible for you. 🔥🏊‍♀️

“I can’t translate my swimming training into the race.”

If that hits a little too close to home… keep reading 👇

We’re diving into why this keeps happening and what you can do to fix it, once and for all.

Because for one athlete, Manuel none of this was enough: - Swam 4x a week with a squad in Australia - Hit threshold sets, open water sessions, and long workouts - Received regular swim tips from in-person swim coach - Got video analysis before - Followed a structured plan for years

And yet, his swim still falls apart on race day.

We’re talking 55-minute 70.3 swims, anxious, overwhelmed, and off pace every single time...

... despite riding 21.6 mph on 56 mile bike & 7:37 min/mile on half marathon.

And this wasn’t a beginner.

He’s a multi-time 70.3 World Championship finisher, qualified for Nice, Taupo, and PR’d at Worlds 2025.

But he couldn’t shake the pattern: → “I get anxious and overwhelmed.” → “The swim has never been under 40 minutes.” → “I recover on the bike and run, but always lose ground in the water.”

🎯 If that sounds like you... if you’re training hard but not seeing it show up on race day, this episode is for you.

We're unpacking why this happens… and what to do when “just swim more” stops working.

Or when you feel like you're doing everything yet you still don't see the results of your hard work on race day.

What if you could thrive in open water even when it gets rough?

What if it wasn’t something to avoid, but your greatest teacher? And what if your biggest breakthroughs didn’t happen in your 20s… but in your 50s?

Pamela wasn’t trying to prove anything. She just wanted to see what she was capable of.

At 55, she works full-time and doesn't have access to the ocean. Most days, she trained in a brown lake or a community pool when it was open. There were weeks of nonstop rain and pool closures because of lightning. Days when she’d drive to one pool, find it closed, then drive 45 minutes to another, just to get her swim in.

Days when the heat index hit 100°F and the only open lake felt like a hot tub. And still, she showed up.

Sometimes she was tired or doubting. And at times, she swam even when it was raining.

Pamela just wanted to see how far she could go without hurting herself. To challenge her body and mind, while staying strong, healthy, and injury-free... in her 50s.

🔥 In July alone, she swam 101,500 yards (almost 58 miles), her biggest month ever.

🔥 Then in September, she took on her boldest challenge yet: a 33.3 km (20.7-mile) open-water marathon swim across the Aegean Sea in Greece: four days of changing water conditions, unpredictable winds, and sometimes rough water with relentless waves.

Day 2 nearly broke her. The wind picked up, the waves slammed against her head, and salt burned her eyes. There was no kayaker nearby.

But she reminded herself: “You swam through thunderstorms in Florida. You can do this.”

So she kept going, stroke after stroke. And by the finish, she felt so proud of herself.

Here's day-by-day breakdown (actual distance often more than official due to ocean conditions + GPS drift) ✅ Day 1: 9 km swim ✅ Day 2: 7.5 km swim “a bit rough out there, but I kept swimming!” ✅ Day 3: 10.5 km swim “terrible start, but I worked better with the water today.” ✅ Day 4: 6.3 km swim. DONE!!

"I don’t really feel sore. just like I had a good workout. Most days I felt like I could have kept swimming." - Pamela

Most athletes train to hit the distance. But distance alone doesn’t guarantee a strong finish.

And many worry about not having open water access… Or burn out trying to train for something this big while juggling full-time work and family.

Pamela didn’t. So how did she do it at 55?

With her “I’ll do whatever it takes” mindset, she relied on strategy, the same principles we’ll share in this episode: 1. Train smart even with limited time or access 2. Stay injury-free through body maintenance and proper recovery 3. Build calm under pressure when conditions get rough 4. Adapt training when traveling or working full-time

Pamela proved that your best years don’t have to be behind you. They can be the ones where you finally stop chasing perfection and start mastering consistency.

This isn’t just about Pamela. It's about what’s still possible for you.

Besides, rough water will always be there. But what if your next breakthrough is waiting right where it gets tough?

If you started swimming to stay healthy but now feel that quiet urge to see what you're really capable of...

If you’ve been swimming for years and your pace hasn’t improved in forever... If your breathing still feels awkward or unbalanced… If you're unsure about coming back to racing triathlon because you zigzag all over the course and can't stay on track.

This episode is for you.

Because swimming for health is where many start.

But that competitive spark... the drive to swim smoother, get faster, and finally finish your first 70.3 strong, that’s where the real momentum begins.

That’s where it gets fun. And that’s what this training is about.

How can you get faster? Or can you still get faster even when you're now in your 60s?

And in this episode, we’re going to discuss:

✅ How to drop 30+ seconds per 100 yards off your 2,000-yard pace even while breathing bilaterally ✅ How to correct breathing, streamline, and pacing so your stroke holds up for longer distance ✅ Why “just swim more” is bad advice and what actually builds confidence ✅ How to build navigation skills in the pool so you stop zigzagging in open water

This is not just for athletes in their 60s.

It’s for anyone who's stuck, out of rhythm, or scared they’ve already peaked.

Even if: 😣 Your back aches at times 😣 You default to one side because breathing feels off 😣 You’ve attempted a 70.3 but didn’t finish 😣 You’ve been told to just “keep swimming” and nothing’s working

We’ll show you how to fix the real bottlenecks and train smarter, not harder.

What if your Ironman dream is the very thing that makes you a better mom, wife, and leader at home and work?

This podcast episode is for the high-achieving woman who's constantly balancing everyone else's schedules and still dares to dream big for herself.

We’ll show you how to:

- Train for your Ironman dream, marathons and triathlons while staying injury free - Build a time-efficient plan around work, family, and real life - Manage energy, prevent injury, and keep momentum even on hard days - Stay connected to your goals and become the role model your kids will never forget

🏃‍♀️ And for runners training for their first full Ironman or marathon, we’ll show you how to keep your body strong and your schedule balanced.

YES, even with full time job and kids!

Because you don’t have to wait another 10+ years until the kids are grown or you’re an empty nester. It’s about alignment and giving your goals the structure they deserve.

Let’s redefine what it means to go “all in.”