There's a compelling myth in sports — particularly in endurance disciplines — that success is all about going harder, pushing further, and grinding through. But what if the key to becoming a champion wasn't more effort, but smarter effort?

Meet Nick Sloman, a five-time Australian open water champion and world championship representative whose story is a masterclass in refining physical performance. Over 12 years, Sloman didn't just build strength or swim longer distances — he engineered efficiency. And much like growing a long-term investment portfolio, his technique changes compounded into elite performance. Here's why that matters — especially if you think you're "too late" to start refining your own journey, whether it's in triathlon, fitness, or life.

🏊‍♂️ Precision Before Power

One of the most powerful takeaways from Sloman's journey is that he didn't try to outmuscle the water — he learned to move with it. By focusing on the neutral head position, buoyant hips, and a soft three-beat kick, he crafted a style that limits drag and conserves energy for when it's really needed: the final stages of a brutal 10k open water swim.

I often remind myself, especially in triathlon, that more isn't always better. More training, more gear, more hustle — these don't automatically equal more speed. What Sloman shows is that technique is leverage. It's not about being the strongest — it's about generating the highest output with the least input.

🧠 Technique Over Tension

Sloman swims with a high stroke rate — roughly 40 strokes per minute over a 10k race. Still, he emphasizes minimizing unnecessary movement, letting his legs mostly balance instead of propel him. This allows him to manage his heart rate efficiency, a crucial piece for endurance athletes who need to stay in control for hours at a time.

Instead of brute-forcing speed from his arms and legs, he channels pressure with precision — specifically getting it on the outside of his hand to develop a cross-body connection. That kind of full-body synchronization doesn't happen overnight. It's the result of mindful consistency — the same way incremental financial investments grow into wealth, or how a decade of learning transforms the average athlete into an expert. (Source: Nick Sloman Interview)

📈 Adjusting When It Matters

Adaptability is another trait high performers share. Sloman modifies his stroke rate based on water conditions: arms drive the rate in choppy waters, while legs support when riding smoother conditions. He also changes how often he sights — the open water version of watching where you're going — depending on the course, distance, and the size of the pack he's swimming with.

This dynamic decision-making is a great reminder of something I learned in triathlon: conditions change, your strategy must too. Whether it's a windy bike course or a rough ocean swim, the athletes who succeed are the ones who adjust — quickly and precisely.

💪 Discipline Beats Motivation

What's most inspiring about Nick Sloman isn't just his titles, but that he's stayed in the sport through discomfort, fatigue, and personal limits. He does it because of discipline — not fleeting motivation.

Like any life-changing endeavor — be it mastering your finances, starting a new sport, or changing careers — it takes longer than we'd like and requires more patience than we think. But Sloman proves that consistently showing up and refining your craft pays off.

"I aim to swim as fast as I can with less propulsion from my legs. It's about getting pressure on the outside of my hand for a cross-body connection. It's about using the whole body." – Nick Sloman

🔑 Key Takeaways

• 🏊‍♂️ Efficiency > Power: Focus on form, not just muscle.
• 🧠 Swim Smarter: Use body mechanics and rhythm to lower energy use.
• 📉 Manage Heart Rate: Learn to go fast while conserving energy.
• 🌊 Adapt to Environment: Adjust stroke rate and strategy based on conditions.
• 💪 Discipline Over Hype: Long-term success is built on consistency and resilience.

📣 Final Word

You don't have to be a five-time national champion to apply this mindset to your own journey. Whether you're a 45-year-old just learning to swim or a competitive athlete hitting a plateau, slow down, reassess, and refine. Every stroke you take can either drain your energy or compound your progress. The choice is yours—and it's never too late.

Start swimming smarter today. Your future self (and finish line time) will thank you.