Podcast · Sport

Freestyle Media

by Helen Gorman, Joe Malone · English · Sport

Weekly podcasts, all for the sport we love.

New episodes: Weekly
Typical length: 43 min
Latest: 12 Oct 2026
Language: English

Latest episode

12 Oct 2026 · 28 minNew

#207: From Sprinters to Distance Swimmers: Planning the Perfect Masters Training Camp with Mike Hodgson

How do you plan a training camp that caters for everyone, from 50m sprinters to open water swimmers? Julie Howe chats to Mike Hodgson from Woking Swimming Club - he has tackled that challenge four times, organising the club’s training camp in Cyprus. Mike shares what he learned from getting it wrong in year one, how he structures training for such a diverse squad, and why race-pace work becomes a key focus in the four weeks leading up to the National Masters Short Course Championships in Shef...

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Earlier episodes 29 most recent

5 Oct 2026 · 34 min
#206: More Strength, Less Time: Nathan Oxford on S&C for Masters Swimmers
How much can you really achieve in the gym if you only have 40 minutes a week? Strength and conditioning coach Nathan Oxford works with some of the best Masters swimmers in the world, helping them make their time in the gym count. In this episode, Nathan shares practical advice for fitting effective strength and conditioning around a busy schedule - from fundamental movement patterns and supersets to making training more specific to your events. We look at how a small, consi...
28 Sep 2026 · 51 min
#205: From Cardiac Arrest to Loch Ness with Nick Parkes & Rebecca Lennon
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 docto...
21 Sep 2026 · 40 min
#204: The Comeback: Tom Cohoon on Chasing Olympian Brother
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 ...
14 Sep 2026 · 52 min
#203: From Party Girl to World Champion: Jane Hansom's Journey
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 beau...
7 Sep 2026 · 29 min
#202: Front End, Back End: Training the Whole Race
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...
1 Sep 2026 · 40 min
#201: European Gold: Katie Rees & Ben Winter on Their Šamorín Experience
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 wit...
24 Aug 2026 · 45 min
#200: Swimming for Life: Kelly Palace on Longevity & Performance
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. Th...
17 Aug 2026 · 56 min
#199: What’s on the Menu? The Perfect Pre-Race Meal with Robbie Blackman
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 fundame...
10 Aug 2026 · 27 min
#198: The Sets We Never Forget
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 rac...
3 Aug 2026 · 47 min
#197: National Open Water & Exciting News with Alex Thurston & Julie Howe
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 exp...
27 Jul 2026 · 40 min
#196: European Masters Preview with Craig Ward & Vicki Payne
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 wil...
20 Jul 2026 · 40 min
#195: Shark Bite to Oceans Seven: Paul Leonard’s Extraordinary Journey
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 c...
13 Jul 2026 · 51 min
#194: What Is SIPE? Henry Goodlud’s Story & Woking’s World-Record Formula
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,...
6 Jul 2026 · 38 min
#193: In My Father’s Lane: Adam Wilkie’s Incredible Challenge
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 £2...
29 Jun 2026 · 39 min
#192: MS Won’t Stop me Swimming with Nicci Beynon
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 t...
22 Jun 2026 · 57 min
#191: Aberdeen 2026: Records, Revelry & Masters Magic
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 Inst...
15 Jun 2026 · 43 min
#190: Inside 20+ Years of Swimming Journalism with Liz Byrnes
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 s...
8 Jun 2026 · 47 min
#189: Aberdeen Awaits: Previewing British Masters 2026 with Charlie Harris
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 swi...
1 Jun 2026 · 31 min
#188: Sam Lawman's Pre-Race Routines That Work
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 htt...
25 May 2026 · 47 min
#187: Jo Corben’s Training Camp Tales
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 rec...
18 May 2026 · 40 min
#186: Nicola Charlesworth on Masters Swimming, Deaflympics and Determination
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...
11 May 2026 · 37 min
#185: Swimming Pool to Sofa: Rehab Reality with Chris Malpass
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...
4 May 2026 · 45 min
#184: Racing Through Olympic History
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 worl...
27 Apr 2026 · 42 min
#183: Masters Making Waves at Aquatics GB Championships
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 wa...
20 Apr 2026 · 53 min
#182: The Science of Altitude Training & Elite Insights from Mike Peyrebrune
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 be...
13 Apr 2026 · 37 min
#181: Inside the British Masters Decathlon
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 ...
6 Apr 2026 · 53 min
#180: From Tradition to 20.88: A New Way to Train?
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 t...
30 Mar 2026 · 46 min
#179: Siân Clement and the Art of Extreme Swimming
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 s...
24 Mar 2026 · 44 min
#178: The Art of the Taper
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...

About Freestyle Media

Weekly podcasts, all for the sport we love.

Freestyle Media is a English sport podcast from Helen Gorman, Joe Malone. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Helen Gorman, Joe Malone
Language: English
Category: Sport
New episodes: Weekly
Typical length: 43 min
Latest episode: 12 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1633227274

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