Episodes

  • More Kick Talk: Ankles, Quads, and the Smiley Face Line -#164

    More Kick Talk: Ankles, Quads, and the Smiley Face Line -#164
    Apr 14 2025

    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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    Take the Freestyle Breathing Course:
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    👉 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
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    57 mins
  • TSC Teaser - More Kick Talk: Ankles, Quads, And The Smiley Face Line

    TSC Teaser - More Kick Talk: Ankles, Quads, And The Smiley Face Line
    Apr 13 2025

    Click here to Join the TSC Newsletter

    SUPPORT OUR STUFF

    🫁 Click Here: To flip this one breathing switch and swim further than you ever thought you could without gassing out or training harder


    🥇 Tri Swim Success Program
    Go from “I hate swimming” to “I get it now”:
    👉 triswimcoach.com/tri-swim-program4

    🧠 Want Help With Your Kick or Breathing?
    DM me on Instagram @triswimcoach or email me at dominic@triswimcoach.com — I’ll help you figure it out.

    Sponsor

    🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges.
    👉 https://www.theswimbox.com
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    3 mins
  • Your Legs Called; They Want a Job -#163

    Your Legs Called; They Want a Job -#163
    Apr 7 2025
    In this episode, we’re kicking things off (pun intended but not really) with the one part of freestyle everyone loves to ignore: your legs. That’s right—your lazy, sinking, drag-inducing legs. We’re talking all things kick: why “saving your legs for the bike” is a myth that needs to die, how your pelvis and core are running the show (literally), and why squeezing your thighs together like you’re trying to crush a watermelon might be the best swimming advice you’ve never heard. There’s also a deep dive into anatomy, dysfunction, Ricky Ricardo’s bongo drums, and why kickboards are basically flotation devices for denial. If your kick is more chaos than coordination—or you just want to understand how to stop fighting the water—this one’s worth a listen. 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 Let's get into it! 0:00 – Solo Again, Let’s Talk Legs Just me today. Don’t worry, I’m not going to tell you to not kick. 2:45 – The Total Immersion Hangover Why the “save your legs” myth still haunts triathletes everywhere. 5:20 – Your Legs Are Like Swinging Arms… But Underwater What running and swimming actually have in common—and why dragging your legs is a choice. 7:50 – Kicking ≠ Power, It = Posture How kicking helps with balance and body position (not propulsion). 10:40 – The Deep Kick Drag Trap If your legs go lower than your pelvis… congrats, you’re slowing down. 13:30 – Think “Upkick,” Not Downkick A weird but super effective shift that changes everything. 16:10 – Try This Drill Standing in the Shallow End A quick hand bounce test that’ll blow your mind (and your calves). 19:05 – Vertical Propulsion & Why Your Kick Doesn’t Push You Forward Hard truths about where your power really comes from. 21:40 – Hip Mobility vs. Back Pain How tight hips sneakily recruit your low back—and why that’s a problem. 25:10 – Runners, Cyclists & The Great Abductor Mistake You’re strong—but your kick is suffering for it. 27:45 – Inner Thighs FTW How activating your adductors lights up your core and helps your legs float. 31:15 – Hydrodynamics vs. Real Life Bodies Why “perfectly straight legs” work on paper—but not in reality. 34:00 – Knee Bending Rules (Yes, You Can Bend It… Sometimes) The difference between efficient flexion and drag-city dysfunction. 37:20 – Ankle Angle, Toe Touches & Foot Fails Why you might cramp, and how to fix your feet while avoiding self-inflicted pain. 41:10 – The Pomeranian Kick Small, snappy, and stylish—channel your inner tiny dog. 44:00 – Slow Arms, Fast Feet Drill (aka the 12-10-8-6-4) One of my favorite drills to build coordination without blowing up your heart rate. 47:25 – Kick on Your Side (Yes, It’s Harder. Yes, It’s Better.) Deeper water = deeper challenge. Here’s why it pays off. 50:00 – The Kickboard Conspiracy Why it’s time to break up with your kickboard (unless you’re brand new). 52:30 – Dysfunctional Core? Check the Pelvis. How kick issues often point back to posture, pelvis control, and rotation mechanics. 56:00 – Why Pilates Actually Works for Swimmers Stronger hips = better posture = no more spaghetti legs. 59:30 – One Giant Kick ≠ Rotation Why trying to flip your body with one big leg whip is not the move. 1:01:40 – The Bongo Drum Visualization A strange but surprisingly effective way to feel your kick through rotation. 1:04:15 – Kick Timing, Core Sync, and Snorkel Work Bring it all together: side kicks, snorkel drills, and real-world integration. 1:07:00 – Everyone Can Improve Their Kick Yes, even you. Even if it takes a year. It’s worth it. 1:09:30 – Final Thoughts & DM Me If Your Legs Are Offended Let’s stop ignoring the kick. Ask questions, be curious, and keep kicking.
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    26 mins
  • Technicians, Therapists, and Taskmasters - #162

    Technicians, Therapists, and Taskmasters - #162
    Mar 31 2025

    In this episode, we’re talking coaching styles—technicians, therapists, and taskmasters—and what it really means to teachsomeone to move better in the water. We dive into a strange-but-effective drill (nips to hips, anyone?), the myth of the “perfect” catch, and why your swimmers might be soaking you on deck during butterfly. There’s also a solid detour into spider crickets, broken fingers, and what happens when you try to watch Inception with your dad.

    If you’ve ever wondered what kind of coach you are—or if your clients see you as one—you’ll want to listen to this one.

    Here's the link to funny little drill we talked about: https://youtu.be/0m5CK1joiDk

    #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella

    Sponsor

    🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care:
    👉 https://www.theswimbox.com

    SUPPORT OUR STUFF

    🫁 Breathe Better, Race Stronger
    The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing

    🥇 Want to level up your swimming game? Check out the Tri Swim Success Program – https://triswimcoach.com/tri-swim-program4

    Let’s get into it.

    0:00 - “Uh, We’re Recording” – Getting the camera setup to kind of work
    3:30 - Chair Problems & Spinal Dagger – Why podcast comfort is underrated
    6:10 - Cinematography or Videography? Doesn’t matter, we’re figuring it out
    8:45 - Coaching Archetypes: Technician vs. Therapist vs. Taskmaster
    13:50 - Ryan Gets Roasted (Lovingly) – The Excitable Coach with Volume Control
    19:20 - “Wrong Answers Only” – Coaching traits you definitely didn’t learn from Dominic or Lissa
    22:00 - Nips to Hips – A backwards upside-down anti-zipper drill
    28:00 - Spider Crickets and Basement PTSD – Welcome to Northern Virginia
    34:10 - Splash Zone Coaching – When your clients soak you with butterfly
    38:45 - Butt Chins & Center Line Drills – How a single cue changed everything
    44:30 - Power Rangers, Kimberly, and Totally Verified College Relationships
    49:50 - Coaching Cue Tangents – Slap Me in the Face with Your Freestyle Recovery
    54:10 - Ryan’s Masters Meet – The Hundred Fly Breakdown Begins
    59:45 - Coaching Through the Pain – Finger injuries from cricket hunting
    1:04:00 - Planning the Breakdown – Posting Ryan’s Fly to YouTube for Public Shaming
    1:07:30 - Warm Water vs Cold Jeans – SwimBox’s Realest Struggles
    1:11:00 - End of the Set – Butterfly cues, bagel cravings, and everyone’s lunch plans
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    51 mins
  • TSC Teaser - Technicians, Therapists, and Taskmasters

    TSC Teaser - Technicians, Therapists, and Taskmasters
    Mar 30 2025
    Sponsor

    🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care:
    👉 https://www.theswimbox.com

    SUPPORT OUR STUFF

    🫁 Breathe Better, Race Stronger
    The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing

    🥇 Want to level up your swimming game? Check out the Tri Swim Success Program – https://triswimcoach.com/tri-swim-program4
    Show more Show less
    7 mins
  • Is Your Stroke Lying To You? - #161

    Is Your Stroke Lying To You? - #161
    Mar 24 2025

    In this episode, we’re breaking down what’s really going on with your arm recovery—and spoiler: your hand isn’t the problem. We dig into body awareness, core connection, and why your stroke might be falling apart the second you stop thinking about it. There’s talk of Pilates (yes, seriously), the myth of the “perfect recovery,” and how to stop swimming like a disconnected spaghetti noodle.

    #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella

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

    Sponsor
    🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care:
    👉 https://www.theswimbox.com

    SUPPORT OUR STUFF
    🫁 Breathe Better, Race Stronger
    The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing

    🥇Want to level up your swimming game? Check out the Tri Swim Success Program - https://triswimcoach.com/tri-swim-program4

    Let’s get into it.
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    31 mins
  • TSC Teaser - Is Your Stroke Lying To You?

    TSC Teaser - Is Your Stroke Lying To You?
    Mar 23 2025

    In this episode, we’re breaking down what’s really going on with your arm recovery—and spoiler: your hand isn’t the problem. We dig into body awareness, core connection, and why your stroke might be falling apart the second you stop thinking about it. There’s talk of Pilates (yes, seriously), the myth of the “perfect recovery,” and how to stop swimming like a disconnected spaghetti noodle.

    #triathlontraining #triswimcoach #swimmechanics #openwaterswimming #triathletelife #dominiclatella

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

    Sponsor
    🏊‍♂️ Big thanks to SwimBox – the real MVP of swim coaching. If you’re in the DC area and want to swim like you care:
    👉 https://www.theswimbox.com

    SUPPORT OUR STUFF
    🫁 Breathe Better, Race Stronger
    The Freestyle Breathing Course is live: https://triswimcoach.com/tri-swim-breathing

    🥇Want to level up your swimming game? Check out the Tri Swim Success Program - https://triswimcoach.com/tri-swim-program4

    Let’s get into it.
    Show more Show less
    5 mins
  • Let's Talk about Breathing (Solocast) - #160

    Let's Talk about Breathing (Solocast) - #160
    Mar 17 2025

    Alright, folks—if you feel like you’re drowning every time you swim, this one's for you. Turns out, most people completely overthink breathing in the water. So in this episode, I’m breaking it down: why you’re probably doing it wrong, how to fix it, and a stupidly simple drill that’ll change everything.

    Got questions? Drop a comment. Think your swim buddy needs this? Share it with them—save a life.

    And if you actually wanna get this breathing thing dialed in, check out the Freestyle Breathing Crash Course. It’s quick, easy, and doesn’t cost a fortune. Grab it here: https://triswimcoach.com/tri-swim-breathing

    Want to level up your swimming game? Check out the Tri Swim Success Program - https://triswimcoach.com/tri-swim-program4

    More Lissa

    TSC: https://www.triswimcoach.com

    SwimBox: https://www.theswimbox.com

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

    More Dominic

    TSC: www.triswimcoach.com

    SwimBox: www.theswimbox.com

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

    YouTube: https://youtube.com/@triswimcoachpodcast?si=B_7XmJSp7csGdeqD
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    23 mins
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