When I was in my late 30s and just getting started with triathlon, I had never learned proper swimming technique. Trust me, flailing across the pool isn't a stroke—it's a cry for help. Like many, I thought elite swimmers were somehow born with supernatural buoyancy or a sixth sense for glide. Then I discovered coaches like Frank Sole, and everything changed.

In his recent video, seasoned swim coach Frank Sole breaks down the fundamentals of efficient swimming—lessons that transcend the pool and echo loudly into the rest of life.

🏊♂️ The Laws of Physics Don’t Pick Favorites

No matter your age, background, or speed, the laws of physics apply equally to your swimming. Sole highlights principles like balance, buoyancy, and body position—none of which require raw talent, only awareness and practice. That means your potential isn't capped at your age or your past mistakes; it's limited only by your willingness to learn and adapt.

Compare this to investing: the market doesn’t care when you start, only that you start. Compound interest and consistent action do the heavy lifting over time—just like aligned body position slices through water with far less effort than brute strength ever could.

📈 Process Over Outcome—In and Out of the Pool

One of Sole's core messages is to focus on the process rather than obsess over times, rankings, or race results. As someone who's been guilty of equating "more effort" with "better results" (in triathlon and career), this hit home hard. Focusing solely on outcomes sets you up for disappointment because so many external factors are outside your control.

Instead, anchoring yourself in well-executed technique, deliberate practice, and patience creates durable performance. And yes, this mirrors life too. If you're constantly chasing a result, you're missing the satisfaction found in the doing.

🤸♀️ Swimming Tall: The Integrity of the Body

Sole emphasizes something often overlooked: body integrity in the water. You should aim to swim "long"—imagine yourself as an arrow instead of a snowplow. It’s about minimizing drag, not overpowering the water. I know. It’s counterintuitive at first. In running, we pound the pavement. In cycling, we mash pedals. But in swimming, less is often more.

Stretch, streamline, glide. The goal is to be efficient, not explosive. It’s less of a punch and more of a brushstroke. Learning to carry your body with intention is a game-changer—not just for technique but to avoid unnecessary injuries. And here's a pro tip: film yourself in the water. You’ll be surprised at the disconnect between what you feel and what’s actually happening.

🌬️ Don't Forget to Breathe (Literally)

This is one of my favorites because, ironically, breathing is often the first thing swimmers forget to do well—myself included when I started. Sole considers breathing technique vital for efficient swimming, yet it's constantly pushed aside for flashier fixes like gadgets or stroke drills.

This serves as a metaphor for life: when we're overwhelmed, we start doing more, not necessarily doing better. Refining your breath forces you to slow down, reset your rhythm, and regain control—a lesson that’s as useful in a mid-race panic as in a stressful work week.

🔄 Self-Assessment Is a Tool, Not a Criticism

Continuous improvement comes from regular self-assessment and adjustment. Sole advocates watching your own swimming like a coach would. Are your kicks compromising your balance? Is your head lifting when you breathe? These micro-adjustments compound into macro progress.

In one season, I went from struggling to finish the swim leg to comfortably cruising through it—all because I started to think like a student, not a performer. Just like in entrepreneurship, adaptation beats perfection every time.

👂 Coaches Guide; Swimmers Drive

What struck me most is Frank Sole’s belief in individualized coaching. He views each swimmer through a personalized lens. No cookie-cutter prescriptions—only tailored advice. In a world obsessed with "one-size-fits-all" solutions, this matters.

This echoes a mantra I hold dear: You don't follow someone else's map to run your own race. Be wary of advice that lacks context. Whether it's a swim instructor or a life coach, the best ones start by asking, “What’s your goal?”—not by pushing their own.

🚀 Final Thoughts: Start Where You Are, Not Where You 'Should Be'

Look—if you're the kind of person who hesitates to jump into new ventures (like learning to swim, switching careers, or even asking for help), I get it. I was 38 when I started this whole fitness transformation. If I had stuck to the myth that it's “too late” to learn how to swim or to improve, none of this would’ve happened. I'm living proof that your timeline is your own.

And as Coach Sole quietly reminds us through his philosophy: progress isn’t about perfection. It’s about curiosity, self-awareness, and a little humility to admit we all have things to learn. Even in the deep end