{"podcast":{"title":"The Effortless Swimming Podcast","slug":"the-effortless-swimming-podcast-535850","podcast_index_feed_id":535850,"rss_url":"https://effortlessswimming.libsyn.com/rss","website_url":"http://effortlessswimming.com","image_url":"https://static.libsyn.com/p/assets/0/9/8/2/098286095f53828c27a2322813b393ee/Untitled_design_2.jpg","author":"Brenton Ford","episode_count":439,"summary":"Faster times and better technique aren't a guarantee when you train hard. What really makes a difference to your speed and efficiency in the water? The Effortless Swimming podcast helps make a complex sport really simple to better your swimming. We cover open water swimming, triathlon swimming and pool swimming. Hosted by Australian National swimmer and coach Brenton Ford.","last_synced_at":"2026-07-23T14:17:52.063160+00:00","page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850"},"episode":{"title":"#411 : The 5 Core Principle Of Fast Freestyle (#4 - Develop An Effective Catch And Pull) with Brenton Ford","slug":"411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford","published_at":"2026-01-05T03:55:11+00:00","page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford","show_page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850","url":"https://effortlessswimming.libsyn.com/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford","audio_url":"https://traffic.libsyn.com/secure/effortlessswimming/197_-_The_5_Core_Principles_Of_Fast_Freestyle_4_-_Develop_An_Effective_Catch_And_Pull_online-audio-converter.com.mp3?dest-id=161224","summary":"01:40 No Need To Overpower The Catch 03:07 Teaching The Four Key Positions 04:00 Start Of The Catch 06:00 High Elbow Catch 07:35 Power Diamond Position 10:20 Exit Of The Stroke 11:36 YMCA Drill Progression 14:38 More Drills To Work On Your Catch 15:07 Setup Phase 16:35 Path Of The Hand 17:57 Hand Speed","meta_description":"01:40 No Need To Overpower The Catch 03:07 Teaching The Four Key Positions 04:00 Start Of The Catch 06:00 High Elbow Catch 07:35 Power Diamond Position 10…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1263,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-effortless-swimming-podcast-535850/episodes/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}