Freestyle Media

Nick Parkes shares the remarkable story of his return to swimming after suffering a cardiac arrest at the National Open Water Championships in 2023. Clinically dead for around 20 minutes, Nick has since dedicated a series of fundraising challenges to the air ambulance service that helped save his life.

Now he has taken on his biggest challenge yet: swimming the full 22.5 miles of Loch Ness.

Nick completed the epic swim in the dark, cold waters of the loch with fellow Masters swimmer and doctor Rebecca Lennon providing medical support… Rebecca having recently set a world record for sw...

After an eight-year break from competitive swimming, Tom Cohoon has made a remarkable return to sprint swimming.

Inspired by watching his younger brother Alex compete at the Paris 2024 Olympics, Tom took on board lessons from the world’s best sprinters - and he has since broken a British Masters record in the 50m freestyle and found himself lining up alongside Olympic swimmer Alex at National Championship finals.

And the most intriguing part? Tom is doing it while working full-time - chasing down his full-time-swimmer brother, with the gap getting smaller.

Tom talks about ma...

Jane Hansom’s story is one of transformation, resilience, and rediscovery. Once a promising swimmer in Scotland, Jane took a 20-year detour through the vibrant world of marketing and nightlife before returning to her athletic roots to become a world triathlon champion. 

Jane gave up swimming at 16, and returned to sport almost by chance - first as a runner, then as a triathlete - and went on to become an Ironman triathlon world champion. Now living in the Caribbean, she swims in the beautiful open water around Nevis every day, and her story has come full circle. She...

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. Fr...

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 cama...

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...

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 o...

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...

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 uniq...

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 @freesty...

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...

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 record...

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 episo...

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 nerv...

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 champ...

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 yo...

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 w...

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...

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.

Vi...

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...

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 gi...

Mike Peyrebrune, coach and sports scientist at Loughborough University, joins us to share expert insight into altitude training and warm weather camps. Drawing on his experience working with Olympic swimmers, Mike explains how elite athletes use these environments to fine-tune performance - and what that really looks like in practice.

We explore the science behind altitude training, from the physiological adaptations to the realities of living and training in a low-oxygen environment. What benefits are swimmers actually chasing? How are altitude camps structured across a season? And where do the marginal gains really come from?

...

We sit down with 2025 British Masters Decathlon champions Michelle Ware and Mike Hodgson to unpack one of swimming’s most intriguing competitions.

They break down what the Decathlon actually is, how it works, and how any masters swimmer can get involved - whether you’re chasing points or just looking for a new challenge. We also dive into how it can keep you motivated across the season and push you beyond your usual comfort zone.

Along the way, we tackle the mysterious age-adjustment formula (yes, we try to make sense of it…) and explore why Jane A...

We discuss the radical training behind the fastest man in the world. Sonny Trigg shares what he learned from spending time in Brisbane with Cameron McEvoy.

Fresh from witnessing the build-up to McEvoy’s world record-breaking 50m freestyle (20.88), Sonny gives a unique behind-the-scenes look at a programme that’s turning traditional swim training on its head.

We explore the relentless focus on marginal gains, the team and environment that support it, and the mindset shift that allowed McEvoy to completely reinvent how he trains - with remarkable results. We also look what other swimmers can take...

Meet Siân Clement, an intrepid open water and ice swimmer dividing her time between South Wales and Orkney and rarely choosing the easy path.

In this episode, we learn about her remarkable journey from swimming alongside penguins in Antarctica to taking on the iconic Manhattan Island Marathon Swim and becoming the first woman to complete the Original Triple Crown of open water swimming: the English Channel, Bristol Channel, and the formidable North Channel between Ireland and Scotland.

Siân shares insights into balancing life as a doctor with extreme endurance challenges, her recent experiences ra...

Jamie Ingram joins us Helen Gorman to discuss his tapering strategy ahead of the Aquatics GB Swimming Championships this April. He’s one of Britain’s top butterfly swimmers and a Commonwealth Games medallist from 2022. 

Jamie explains what goes into preparation for a major event, what changes in the final weeks before competition, and the signs swimmers look for to know they’re ready to perform. He breaks down his 100m butterfly, from kick counts, pacing and strategy to handling pressure as he targets another Team England selection. There are lots of takeaways for masters swimmers, highlighting what el...

This week we dive into the science of lactate, that familiar burning sensation you feel in the closing stages of a hard race, and explore why bicarbonate of soda – baking powder – is being used by elite athletes to slow down lactate acid production. We look at how athletes can train to improve lactate tolerance, considering diet, lifestyle and age as a factor. We consider why elite athletes across different sports have experimented with taking bicarb supplements and whether it can genuinely help swimmers hold their speed when fatigue kicks in. Joining us are Jack Gray and Josh Elston-Carr from spor...

Michael Read MBE is a legend of British swimming. He has spent more than six decades pushing the limits of endurance in the water. Selected for the 1960 Olympic team before an accident ended that dream, he went on to carve out an extraordinary career in marathon swimming — including 33 crossings of the English Channel, earning him the title of "King of the Channel.”

Now in his 80s, Michael is still competing at the highest level in masters swimming, recently winning multiple gold medals at the Open Masters Games in Abu Dhabi and claiming a World Aquatics masters open wate...

David Bryant is competing more than anyone we know right now - chasing records and rolling back the clock to his youth.

From international racing in the 80s to masters globe trotting (with a possible side hustle in espionage), he’s proof that ambition doesn’t retire. We discuss the privilege and the challenges of reaching age 65 and having world record aspirations.

This isn’t a story about slowing down.

It’s about speeding up - at 65.

Mel Bardsley has never just “gone for a swim.” From representing her country in artistic swimming to winning BUCS university water polo championships and competing in National League Division 1, she’s spent a lifetime pushing limits in the water. 

She’s swum the English Channel in a relay, claimed Masters surf lifesaving titles, and now coaches open water swimmers from her base in Bude, North Cornwall after leaving school teaching to launch Swimscape Cornwall. In this fun episode, we dive into the training behind elite artistic swimming, what pool swimmers can learn from it, her tips on cold wate...

In December, Dom Wooldridge broke the British Masters 100m butterfly record in the 30–34 age group - with an unexpected training partner: AI.

Unable to attend all his training sessions with City of Cardiff Swimming Club, Dom turned to AI-generated sessions to supplement his preparation. In this episode, he joins host Helen Gorman to share his firsthand experience of using AI to support his performance. Together, they explore how well this real-life experiment worked… and reveal some of the downsides, including the occasionally bold (and sometimes outrageous) suggestions AI produced along the way.

We catch up with masters swimmer Brad Price after he’s just wrapped up an epic January challenge: 100 pull-ups every single day - 3,100 in total - in support of a charity that helps retired military and police dogs live out their well-earned retirements. 

Brad discusses the methods that kept him going, the moments that nearly broke him, and how grinding through thousands of pull-ups could translate into faster, stronger swimming in the pool. He also shares practical tips for anyone wanting to level up their pull-up game, along with honest reflections on the mental grit and physical res...

Rebecca Lennon and Sarah Fitzgerald-Smith join Helen Gorman on the Master Swimming Podcast for a powerful conversation about the realities of attempting to swim the English Channel - where preparation meets uncertainty, and outcomes are never guaranteed.

With significantly fewer people having swum the Channel than have climbed Mount Everest, they explore what draws swimmers to one of the world’s most demanding endurance challenges. The discussion covers the months of training, the mental and physical toll of preparation, the ever-present influence of weather and tides, and the emotional weight of a goal that may, or may no...

Is AI the ultimate assistant coach or a step too far?

Matt Gray, assistant head coach at City of Peterborough Swimming Club, joins us to unpack how artificial intelligence is shaking up swimming. From free apps and instant feedback to race-winning pacing strategies, we explore whether AI could transform the way we train, and what we might lose if we lean on it too heavily. 

We also tackle the ethical questions and look ahead to a future where data, coaching, and human instinct collide.

Do you wish you could race in one of those shiny rubber full body suits from 2009? Do you think you could smash your personal best times and look like a superhero in the process? Or are you glad that those days are gone?

Helen Gorman and Conor Osborough, discuss bodysuits and there's a special guest opinion by Dean Milwain, 2008 Olympian, who is keen to dust off his old bodysuits and enjoy the extra buoyancy and speed they provided!

Tapping into Conor's PhD knowledge, we explore the reasons why bodysuits were so fast. Having attended the...

Backstroke ace, Lauren Quigley joins us at the start of a Commonwealth Games year to reflect on the medals she won at the Glasgow 2014 Commonwealth Games and during an illustrious career at saw her crack the 60 second mark for 100m backstroke (long course).

Hailing from a swimming family, we discuss the intense pressure she felt leading into the Rio 2016 Olympic Games Trials, and how her experiences as an elite swimmer have shaped her new career as a firefighter.

Lauren talks about the sense of community from taking part in masters swimming and representing the fire...

John Wood joins Helen Gorman to reflect on the European Masters Short Course Championships held in Lublin, Poland. We discuss everything from John's impressive gold medal and lifetime best performance in the 100m butterfly to the size of pizza slices available at the pool cafe. 

We review the world record breaking performances and highlight a few star performances by British swimmers. We also cover the organisation of the championships and the value of having a major international short course event in the masters calendar.

Celebrating a new year, we look at key meets for 2026, and h...

Rival Inter County team managers from Surrey (Laura Kerrigan) and Hampshire (James MacTavish) take on the 'Inter County Christmas Cup', a new podcast game show devised without any rules or a scoring system. Helen Gorman asks the questions and Joe Malone is called in work out who wins. 

This Christmas special covers training traditions as well as a review of what happened in 2025. We put forward nominations for the Freestyle Media masters swimmer of the year and look ahead to 2026. See you all in the new year, thanks for listening! Follow us on Instagram for video clips a...