In this episode
Kostas Michalopoulos, a swimmer who moved into coaching, explains why triathletes stick to freestyle and how simple drills, kicking and water familiarity build efficiency before speed.
The second half turns to the sea: waves, sighting, wetsuits, start-line panic and the boundary of “never alone”. It closes with an illustrative twelve-week approach to 1500–2000 m.
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Detailed show notes
From athlete to coach
Kostas Michalopoulos says he swam competitively for around ten years and is in his eighth year coaching in Corinth. His first experience with youth programmes was in Loutraki. He does not introduce himself as a triathlon coach, but speaks as a swimmer who sees triathletes in the pool.
Technique before speed
The pattern he often sees is freestyle only, from warm-up through the main set to cool-down. He asks swimmers to use other strokes too: they develop a different feel for the catch and buoyancy, making freestyle simpler. Without stable technique, speed reinforces errors and loads the shoulder. He wants a coach watching from the deck and simple drills, rather than copies from Instagram.
Drills, equipment and frequency
For an adult beginner, he starts with the legs and core: a kickboard, then fins, with arms last. Catch-up with a pause and switching arms every six kicks are the first two drills. Pull buoys and paddles come after someone can swim comfortably without them. Three sessions a week form the base, with a fourth and fifth as commitment grows. For equal volume, he prefers three sessions of 2,000 to two of 3,000, avoiding long gaps out of the water.
Shoulders, the sea and safety
He highlights cramps and shoulder pain in relation to poor technique. Warm-ups include bands, arm circles and rolling; strength work is mainly bodyweight. Open water changes the waves, currents and sighting; a wetsuit does not restrict movement if it fits properly at the shoulders. He is clear: never swim alone in the sea. The hosts discuss start-line panic and raising a hand for help; Kostas stresses breathing without aids that could come off during a race. The practical conclusion is clear: never alone in open water, and always with basic safety measures.
Twelve weeks towards 1500–2000 metres
With three pool hours, he builds distance week by week, uses consistent splits rather than easing off in the first set, and adds short speed efforts before the main set. A 50 m pool is closer to open water; a 25 m pool provides turns and underwater work, with supervision for breath-holding.
Key takeaways
- Without technique, intensity in the water loads the shoulder rather than building endurance.
- Frequent water contact matters more than the same volume split across two widely spaced visits.
- Pull buoys, paddles and wetsuits are aids to adaptation, not permanent crutches.
- Open water requires practice and company; it is not simply an extension of the pool.
