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Jack Saunders | Endurance Coach

@jacksaundersau

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Co-founder @gcsocialtriclub + @endurostrengthperformance ⚡️
📈 250+ athlete PBs
@lululemonausnz ambassador
student physio + mental health advocate 🧠

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Grateful. Excited. All in.
Thank you @lululemon 🤍 by @jacksaundersau

Good vibes, great energy, and a community that keeps growing! 🏊🚴🏃

Join us at GC Social for fun, well-run sessions with expert coaching, all skill levels welcome. Let’s grow together!

@gcsocialtriclub
@endurostrengthperformance
@miami.aquatic.centre

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#triathlon #gcsocialtriclub #training #social #swimming #friends #community #learntoswim #ironman #endurostrengthperformance by @jacksaundersau

Catch first. Then pull.
Set the vertical forearm early & everything downstream gets easier 🏊

Save this for your next swim session ✅ by @jacksaundersau

Rotation is good. Too much of it isn’t.

If your hips and shoulders roll past ~45°, here’s what happens:

🔻 You lose your line. Too much roll throws your body side to side, so your legs swing wide and you’re dragging more water with every stroke.

🔻 Your hips sink. Rolling too far knocks your core off balance, and your legs drop to keep you stable. Body position goes and drag goes up.

🔻 Your catch gets weaker. When you’re stuck on your side, your hand crosses over or slips out wide, and you lose the grip on the water that actually moves you forward.

🔻 Your stroke rate drops. Every extra bit of roll is time you’re not pulling. You end up gliding and stalling instead of driving.

The fix:

✅ Rotate from the hips and keep your head still

✅ Aim for 35-40° of roll, enough to breathe and reach, no more

✅ Keep your hands tracking in line with your shoulders, not across your centre line

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Want someone to actually look at your stroke and fix it? 👀

@endurostrengthperformance coaching gives you personalised swim, bike and run programming, plus strength work built for endurance athletes.

📲 Link in bio to get started. by @jacksaundersau

Few controversial ones here🤣 by @jacksaundersau

Remember HARP and you’ll improve your open water swimming ✅

Needing a coach for your next A-race? Application link in our bio, spots limited heading into summer 🚀 by @jacksaundersau

How do we ensure we are pulling the top layer of water?

Maintain a high elbow through the catch + pull ✅

A high elbow sets your forearm up like a paddle, so you’re moving water backwards instead of pushing it down.

Fingertips down, elbow up, then press the water back past your hips.

Try it on your next set and feel the difference 🏊‍♂️

Save this for your next swim 📌

New year is closing in and we’re opening a few athlete spots for 2027! For triathlon/swim coaching, hit the link in our bio 🔗🙌🏽
@endurostrengthperformance by @jacksaundersau

@lululemonausnz thanks for putting my dusty lid in your store 🤪 being an ambassador has and continues to be the biggest privilege — thanks for believing in me and backing me! 🫶🏼 by @jacksaundersau

If your hand enters narrow or crosses your centre line, you have to sweep it back out before you can pull properly. That’s wasted movement on every stroke and you’ve lost your platform on the water 🏊

Enter in line with your shoulder and the path is simple: point A (hand entry) → point B (hip). One clean, straight line, with all your effort going into moving water backwards.

There’s also a bonus: your shoulder isn’t pinched into a narrow position under load, so you protect the joint as your volume builds 💪

Your shoulders will thank you!

Save this for your next swim 📌

Looking for swim or triathlon coaching? Join the squad that is growing across Australia 🚀
@endurostrengthperformance by @jacksaundersau

This video comes from a place of care and I have been guilty of the same in the past.

Everybody feels invincible until they’re walking around in a moon boot or on crutches.

We will see a wave of bone stress over the next few weeks-months from athletes that returned to run too soon from recent marathon/ultramarathon events.

If you’ve gotten away with it in the past, lucky you. But you’ll be kicking yourself when sidelined if it does happen.

You just pushed your body to its limits. Celebrate it by giving it some well deserved time off or at least with some crosstraining to reduce your loading. You won’t lose fitness, I promise. If anything, you’ll come back stronger and ready to hook into a productive block of training.

Note: I am talking to the age-grouper here. We’ve gotta respect our bodies ✅ by @jacksaundersau

A clip from our @endurostrengthperformance fortnightly team zoom call 🙌🏽

We discussed key takeaways from the @ironman70.3sunshinecoast last month where we had over 35 athletes toe the start line 🚀

Join the community with programming/coaching tailored to you, your lifestyle + your goals 🤝 application link in our bio @endurostrengthperformance by @jacksaundersau

A clip from an awesome project with @seavulive a few months ago! Swim analysis technology is going to explode in the next 5 years — super exciting for coaches and swimmers 🙌🏽

Huge thanks to our swim model @jorjawelch 🏊‍♀️ by @jacksaundersau