Freestyle Media

Olly Espinasse - a lifelong Basingstoke Bluefins swimmer, British and European record-holder, and former coach - joins Julie Howe to share training sets spanning three decades of his swimming life. We look back to Olly’s teenage years, when he trained for everything from the 200m to the 1500m freestyle, tackling high-volume sets at high heart rates. It was a grind that taught him to hold his form under pressure, long before pace work became the buzzword it is today. We then turn to the sprint work that has helped define his successful Masters career. From lactate-inducing fast 50s to technical race-pace work using the tools of the sprinting trade, Olly shares the sets that have shaped his speed. If you lack back-end speed, Olly’s final set could be the one for you! Built specifically to train the second half of a race, it targets the part of the race Olly believes many front-end-strong swimmers neglect. Throughout the episode, Olly returns to one central idea: you have to train the discomfort you’ll face in a race, or you won’t be able to produce it when it matters on race day. He also reflects on how his relationship with swimming has changed - from something that was once a childhood obligation to an adult source of community, competition and joy. Thanks to Julie Howe for continuing our series bringing training sets to life. If you try any of these sets, let us know on social media @freestyle_media_swimming.

What’s it like to compete at your first European Masters Championships - and come home with gold? European champions Katie Rees and Ben Winter join Helen Gorman to share their experiences from this year’s championships in Šamorín, Slovakia. Both making their European Masters debuts - and their first appearances on the podcast - they take us behind the scenes of the racing, the venue and the unique atmosphere of an international Masters meet. Katie, racing in the 25–29 age group, came home with double gold in the medley events, but says it was the camaraderie, friendships and atmosphere around the pool that made the experience particularly memorable. Ben also struck gold in the 55–59 backstroke events, and compares his European experience with racing at the World Masters Championships in Singapore last year. Together, they look at how the Brits performed, the international swimmers who caught their eye and what makes competing against swimmers from across Europe so special. And, of course, no trip to Slovakia would be complete without exploring Bratislava, sampling the local food and finding out whether the post-race celebrations lived up to expectations! With both swimmers already looking ahead to the rest of the season, Katie and Ben reflect on their European adventure - and reveal what’s next. Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

US Masters swimmer and distance swimming World Record holder Kelly Palace joins Helen to share her fascinating journey through swimming - from coaching NCAA Division I athletes and writing books to hosting more than 300 episodes of the Champions Mojo Podcast, where she has interviewed over 50 Olympians. Kelly and Helen compare the Masters swimming scenes in the US and UK, exploring what makes them different, what they can learn from each other, and why Masters swimming continues to thrive. They also dive into the secrets of longevity, recovery, training and competition, as well as the mindset required to keep performing at the highest level. One of the world’s leading distance swimmers in the 65–69 age group, Kelly shares fascinating insights into her training, racing and approach to staying competitive - and reveals what she has learned from a lifetime in the sport. Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player. Also check out @kellypalacepodcast on Instagram and Champions Mojo Podcast.

Masters swimmer and nutrition coach Robbie Blackman joins us to explore one of the most important — and most debated — parts of race day: what to eat and drink before you dive in. We revisit the pre-race favourites of five Masters swimmers — Amanda Heath, Chris Jones, Janet McLean, Lizzie Bellinger and Joe Malone — and get Robbie’s verdict on their choices. From a love of rare steak and a vegetarian diet to managing a serious food allergy, their routines couldn’t be more different but fundamentally very similar at the same time. Along the way, there are plenty of amusing stories, some surprising choices and practical advice from Robbie on how Masters swimmers can fuel, hydrate and prepare for better performances in the pool. Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

Julie and Helen ease into Julie's first episode as co-host by doing something a bit different. They turn the mic on themselves and swap the training sets that never left them: the ones scrawled on a whiteboard years ago that somehow still live rent-free in their heads. Helen digs up the back-end pace breaststroke set she's been doing since joining Cardiff in 2017 (the same one she now does regularly in Lanzarote!) Julie counters with her medley comeback set, the one that got her back into racing shape between baby number four and baby number five. Along the way: race-pace 50s culture, why "max effort" only really happens when someone's racing you, and the speed games that turn a lung-busting session into an actual laugh. It's the first of a new monthly segment, and they want lots of listeners to get involved. So, have you got a set that's stuck with you for reasons you can't quite explain? Get in touch via @freestyle_media_swimming on Instagram or via our Facebook group and if you’re up for sharing your sets on the podcast!

We’re celebrating four years of the Freestyle Media podcast with some exciting news! Woking’s Julie Howe joins the podcast team as a regular presenter. Find out what she’ll bring to the show and what listeners can look forward to. Helen is also joined by Nottingham Leander’s Alex Thurston to review the National Masters Open Water Championships at Rother Valley Country Park. Despite challenging high winds threatening the event, competitors enjoyed a fantastic day of racing. Alex shares his experience, reflects on the performances of his teammates and other competitors, and captures the unique atmosphere of the championships. Whether you raced this year or are thinking about giving open water a try next season, this episode is packed with practical advice, from what to wear and how to pace yourself to what makes the event such a memorable experience. We also take a trip down memory lane, looking back on some of our favourite podcasts from the last year and celebrate the amazing Masters swimming community that has made this milestone possible. Visit our Instagram Channel for additional content via @freestyle_media_swimming and please leave us a rating or review on your podcast player.

Craig Ward and Vicki Payne join Helen Gorman to preview the pool swimming events at the European Masters Championships in Slovakia. From race goals to relays, travel and the excitement of competing against Europe’s best, they share how they’re preparing to race outdoors at the stunning X-Bionic Sphere in Šamorín. Along the way, they discuss what first-time international competitors can expect, the unique atmosphere of Masters racing abroad, and whether the local food and Slovak beer will be part of the recovery plan! Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

Paul Leonard shares the extraordinary story of becoming only the 44th person ever to complete the Oceans Seven challenge. From surviving a shark bite during his Molokai Channel attempt to returning a year later to finish the swim, Paul reveals the resilience, preparation and mental strength required to conquer the world’s toughest marathon swims. He also shares his training strategies, the highs and lows of the journey, and what it takes to succeed in one of endurance sport’s greatest challenges. Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

Woking Swimming Club’s Henry Goodlud joins the podcast to share his experience of developing Swimming-Induced Pulmonary Edema (SIPE), a potentially serious condition that forced him out of the water just weeks before the British Masters Championships in Aberdeen. Henry explains what SIPE is, how it developed during a 24-hour relay challenge, the symptoms swimmers shouldn’t ignore, and what can be done to reduce the risks. We also dive into the science behind Woking’s remarkable relay success, as Henry reveals the mathematical selection model that helped the club break two masters world relay records in Aberdeen. And in a surprise twist, Henry turns interviewer, putting podcast host Helen Gorman in the hot seat with a few unexpected questions of his own. Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

Adam Wilkie is taking on one of the boldest challenges in swimming. Nearly 50 years after his father, Olympic champion David Wilkie, won gold and set a world record in the 200m breaststroke at the 1976 Olympics, Adam is attempting to match that iconic winning time of 2:15.11. The odds are against him. Adam walked away from competitive swimming at just 17 and is now rebuilding from scratch at the age of 33. He’s even left his job to commit fully to the challenge, while aiming to raise £215,000 for SportsAid to help the next generation of athletes. In this episode, Adam shares what it was like growing up as the son of one of Britain’s greatest swimmers, why he quit the sport as a teenager, and what inspired him to return years later to chase an extraordinary goal. We also discuss his training at Chelsea and Westminster Swimming Club, his plans to race at Masters events before next April’s British Championships in London, and what it’s like preparing in the same high-performance environment as Olympic champion Adam Peaty. It’s a conversation about legacy, sacrifice, family, and proving that it’s never too late to chase an impossible dream. If you’d like to support Adam’s fundraising for SportsAid, please consider donating via his JustGiving page and learn more about the project via his website, In My Father’s Lane. https://justgiving.com/page/in-my-fathers-lane https://inmyfatherslane.com

Masters swimmer Nicola (Nicci) Beynon shares her journey of balancing sport, career and family life while living with multiple sclerosis. Nicci talks about resilience, adapting to challenges and the role swimming continues to play in her health, wellbeing and happiness. She explains why saying “yes” to seemingly crazy challenges is so important to her mental health and how she hopes her experiences encourage others to be open minded the limits they may place on themselves. We also dive into the lighter side of the sport, discussing the wonderfully chaotic world of swim parents, managing pre-race nerves, and Nicci’s memories of training seven times a week at Cardiff’s old Empire Pool, complete with its scurrying beetles. Honest, funny and uplifting, this is a conversation about finding joy in sport, embracing challenges and continuing to move forward, whatever life throws your way. Visit our Instagram channel @freestyle_media_swimming for video content.

World records, epic performances, travel tails and pornstar martinis… Olly Espinasse (Basingstoke Bluefins) and Molly James (Trafford Metro) join Helen Gorman to break down the biggest moments from the 2026 British Masters Championships in Aberdeen. From outstanding swims to unforgettable stories on and off poolside, this championship recap captures everything that made Aberdeen 2026 one to remember. Whether you were there or not, there’s plenty to enjoy. Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

We’re joined by respected swimming journalist Liz Byrnes, who has spent more than two decades at the heart of the sport covering Olympic Games, World Championships and some of swimming’s biggest moments. From the super-suit era and Duncan Scott’s stand against Sun Yang to athlete mental health, the rise of swimming longevity and the changing nature of elite competition, Liz shares her perspective on how the sport has evolved - and where it’s heading next. Having travelled the world covering swimming for national and international media, Liz also discusses the pressure of championship reporting, the shift from print to digital media, and what makes a swimming story break through to the mainstream. We dive into masters swimming, discussing how clubs and athletes can attract media coverage, why participation sport matters, and the inspiring stories that deserve a bigger audience. Packed with insight, behind-the-scenes stories, humour and predictions for the future of swimming, this is insightful for swimmers, coaches and fans of the sport alike. Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

Join Charlie Harris and Helen Gorman for a preview of the 2026 British Masters Championships in Aberdeen. As the host of Scottish Swimming’s Aqua Pod and a member of their media and marketing team, Charlie brings a unique insider perspective on the championships, the venue and the Scottish masters swimming scene. From athletes and stories to watch, to practical tips for navigating the weekend, Charlie shares his knowledge from attending numerous national events in Aberdeen. Find out which swimmers could make headlines, what to expect from the competition, and how to make the most of your trip. Plus, the all-important questions: where can you find Aberdeen’s best coffee, the ultimate haggis sandwich, and the perfect pre or post race pizza? Whether you’re racing, supporting, volunteering or following from afar, this episode has everything you need to get ready for British Masters 2026. Enjoy additional content via our Instagram channel @freestyle_media_swimming and please leave us a rating or review.

In this episode, super sprinter and sports scientist Sam Lawman lays out exactly how to nail the final 30 minutes before you step onto the blocks. From smart priming techniques to mental cues and race-ready routines, Sam shares practical, science-backed strategies to help swimmers feel sharp, focused, and ready to fire when it matters most. Visit our Instagram channel @freestyle_media_swimming for video content (priming video available soon!) If you’d like to try bicarb, visit https://www.flycarb.com and use the code FREESTYLE10 (limited to the first 50 customers only).

Back from a week training with Trojan SC in the Lanzarote sunshine, masters world record holders Helen Gorman and Jo Corben discuss everything from tough morning sets to celebrity selfies, sightseeing and cheese. The pair discuss why Lanzarote has become the unofficial spring gathering point for masters swimmers, the atmosphere of training alongside international squads, and whether there were any swimmers left in the UK - apart from Kirsty Johnson, who stayed home and broke a world record. They also chat about planning the camp on a budget, structuring training for maximum benefit, balancing hard work with recovery, and why using annual leave for a swim camp can be one of the best investments you make in your swimming. Along the way there are highlights, lowlights, funny moments, favourite sets, tired legs and plenty of honest reflections on what they both took away from the week - physically, mentally and socially. Visit our Instagram channel @freestyle_media_swimming for Lanzarote video clips that will make you jealous you weren’t there too (maybe)…

Nicola Charlesworth shares her remarkable journey as a deaf swimmer, her return to the pool after a 17-year break, and the record-breaking performances that have made her a name to look out for in masters swimming. Her path back to success has been anything but straightforward - from representing Great Britain as an elite junior swimmer with Olympic ambitions, to navigating progressive hearing loss and recovering after being hit by a bus. Nicola shares the unexpected challenges she faces as a deaf athlete, balancing training with a demanding career and young family, and the powerful role swimming plays in her mental wellbeing. We also explore what drives her to keep pushing boundaries in the pool. Visit our Instagram channel @freestyle_media_swimming for lots of great video clips from our weekly podcasts.

Trafford Metro’s Chris Malpass chats about life in the early stages of recovery from knee surgery. Confined to the sofa rather than the pool, he shares the realities of rehab, adapting training, and the mental resilience needed to stay motivated when everything stops. Helen Gorman digs into the bigger picture; what it really means for masters swimmers to keep pushing limits in their 40s and beyond and uncovers that this is far from Chris’s first setback. Listen in for honest reflections and a few philosophical detours covering snooker, camper vans and crocodiles. Visit our Instagram channel @freestyle_media_swimming for lots of great video clips from our weekly podcasts.

Join Olympic medallist and coach Brian Brinkley for a trip back to one of the most turbulent eras in sport. From the shadow of the Munich massacre at the 1972 Summer Olympics to the podium highs of 1976 Summer Olympics, Brian shares what it was like inside the Olympic Village when history and controversy unfolded. We dive into the rise of East German dominance, the realities behind doping, and what it meant to race in the era of David Wilkie, when British swimming was making waves on the world stage. Expect opinions, storytelling, a surprising gesture from Bernard Matthews, and a love for the sport that still burns strong. This is swimming history as you’ve never heard it before.

Helen Gorman catches up with masters swimmer John Wood following his standout performances at the Aquatics GB Championships in London, where racing shoulder-to-shoulder with the country’s elite pushed him to a lifetime best in the 100m butterfly at age 40. We also shine a light on other masters swimmers racing at the very top level, including Rebecca Guy, who powered her way into two finals, and Martin Bennell, who made history as the oldest ever competitor at the championships at 49. From warming up alongside Olympic champions to navigating the intensity of a high-performance environment, John gives an insight into the week - what he learned, and why more masters swimmers should consider stepping onto this stage. Plus, we explore how to qualify, the pathway to the Olympic Games trials in 2028, and John reveals his unusual side hustle.