Our guest today is Harriet Brown who is a World Ironwoman Champion, NutriGrain Ironwoman Series Champion, Australian Team Captain and Molokai to Oahu Paddle Board Champion.

01:26 Underwater Filming
03:10 Injury During Championship
05:14 Being Out For The Whole Season
07:18 Exercise Makes You Happy
07:51 Injury As A Positive Experience
08:54 Having Some Time Off
10:45 Considering A Career After Sports
11:59 Molokai to Oahu Paddle
14:32 Cut The Race Into Little Parts
16:20 "You Are Lucky To Be Here"
17:00 What Do You Tell Yourself To Keep You Going?
19:03 Good Races And Bad Races
20:10 You Have To Stay Present
21:20 What Do You Love About Racing?
25:03 Managing Three Sessions A Day, Six Days A Week Of Training
27:09 Sleep Is The Best Form Of Recovery
31:29 We Cope With Load Differently

As we end a wonderful year, here’s a collection of the best podcast snippets for 2019. Enjoy!

00:19 Do Not Overthink
02:04 Flexibility
05:02 Stroke Changes In Open Water
08:12 "I Can't Do That, I Am Spontaneous"
12:26 Breathing Exercises During Downtime
15:17 Locking Changes as a Habit
18:19 Serape Effect on Freestyle
20:43 Don't Get Too Caught Up with Data
23:01 "I'd Rather And Potentially Fail At Something That I Really Care About, Rather Than Never Try At All"
24:57 Putting Fundamentals In Place First
26:33 One Of The Most Powerful Thing You Can Do To Your Body
28:08 Pain Is Inevitable, Suffering Is Optional
35:12 Breaking Things Down To A Simplistic Level

Coming back as a guest is Garry Hurring who is a former Olympic swimmer and Olympic coach. Gary has coached with as in our Hell Week Camp in Thanyapura, Thailand.
Here are the things we talked about:

01:15 Hell Week Camp At Thanyapura
03:26 Common Things Observed From Swimmers At Hell Week
07:05 There's No Advise That's Going To Fit For Everyone
07:43 It's The Hard Stroke That's Often The Best Stroke
09:11 Using Different Gears
14:33 One on One Coaching
19:10 The Pit Of Discomfort
22:25 Faults On The Stroke
27:48 Swimmers Struggling With Kicking
28:43 The Lack Of Wanting To Kick
31:10 Swimming Sets
36:31 Different Opinions Being Shared

Our guest for today's episode is Sam Penny who is the first person who attempted to swim the English in winter. In this episode, we talked about Sam's training, strategy and his journey in crossing the English Channel.

00:52 The Swim
08:40 We Had No Idea What Was Going To Come
10:07 Shutting Your Mind Down
11:19 Hypothermia Setting In
17:21 Swim Strategy
20:24 Prepare Yourself For The Worst
22:01 Looking On The Bright Side Of Things
23:44 Looking At It As A New Adventure
25:41 Future Swims
33:17 It's Not About The Destination, It's The Journey
37:37 I Didn't Come This Far To Come This Far

Our guest today is Baden Schaff, who is a PGA pro in golf, and he is also the co-creator of Skillest. Now you might've heard me talk about Skillest, this is the app that we use at our clinics and at our camps, to help analyze swimmers strokes and also just to really show them what they're doing under the water. And for me, this is an app that is completely changed the way that we coach, and I've got Baden to thank for that. And we're going to talk a little bit about Skillest, but also talk about what are some lessons that Baden has learned from coaching people in golf, and how we can apply that to swimming, and how you can improve your own swimming through some of those lessons.

05:07 Origin Of Skillest
06:50 Using Skillest For Coaching
11:36 How Effortless Swimming Is Using Skillest
14:03 Breaking Things Down To A Simplistic Level
15:20 Providing Structure And Timeframe
16:41 It Takes Discipline
17:37 Don't Get Distracted
18:46 Tryin A different Thing Everyday
19:37 Long Term Thinking
20:19 Coaching Timeframe
24:06 Coaching Online

We sit down with Josh Minogue as we talk about how patience pays off, his Coolangatta Gold triumph and his triathlon journey.

04:09 Swimming Background
07:16 How Can Dissapointment Be Good For Me?
09:08 If You Stop Learning, Stop Coaching
10:08 Being An Athlete and Being A Coach
13:12 Coaching And Training For Triathlon
14:43 Trying Something New
18:23 Transition From Swimming To Surf Ironman
24:46 Giving The Coolangatta Gold Another Try
34:28 Not Competing in Surf Ironman
37:41 "I'm So Glad I Did It" Moments
39:02 Two Types Of Fun
42:33 Pain Is Inevitable, Suffering Is Optional
44:11 Future Challenges
48:42 Some Lesson Are Learned In The Doing

Our guest in todays episode is Darren Stojanovic from Dynamic Stability. He is a physiotherapist but he is also doing a lot of work in breathwork. In this episode, Darren and I will be talking about different breathing techniques which can help you control your emotion and help you improve your performance.

3:01 Learning About Breathing
04:48 Putting Breathing Techniques Together And Teaching It
06:27 How Breathwork Can Alter The Body's System
09:00 How It Can Help People
14:14 You Improve Your Breathing, You Improve Your Technique
17:20 Different Effects On People
23:25 Circular Breathing/ The Go-To Breath
25:02 Boxed Breathing/Sniper Breath
28:41 Triangle Breathing
34:44 Energy Breathing
42:18 One Of The Most Powerful Thing You Can Do To Your Body

Ryan Hodierne is the Biomechanist for NSWIS (New South Wales Institute of Sport). He has worked with a lot of high-level swimmers and what I would like to talk about is how biomechanics would be applicable for a regular person who would like to improve his or her swimming.

01:06 Thoughts about Sensarii
02:31 Simplifying Data To Make It Useful
05:02 Communicating With Swimmers And Coaches
09:31 Putting Fundamentals In Place First
10:59 "We are a Proof To The Coach If What He Is Doing Is Right or Wrong"
13:16 Providing Expectations To Athletes
17:46 Visual Learning
18:28 Contrast Drills
22:18 Kick Is More Effective If It Is Tied In With A Stroke
23:21 Drills For Connecting The Timing Of The Kick And Stroke
28:05 Timing Goes A Long Way
31:38 Connecting The Purpose Of The Drill To The Swim Stroke
34:20 Consistency
35:21 Leave The Watch In Your Gear Bag

My guest is Tim Ford, who is someone I've known for the last few years, and a number of years ago, he started his triathlon journey and over that time he's lost more than 50 kilos. He's completely changed his life with respect to his health, his fitness, and his work, and I think it's a really good story to share on how a simple idea can spark a complete life change in someone.

On today's episode, we look at what are some of those things that Tim has changed to turn around his life and become a completely different person and we also share some of the things that we feel can help other people become better athletes, whether that's a triathlon or whether it's swimming. And focusing on the things that you can control and that you can change and why it pays to always have a longterm approach to this stuff.

03:07 "I Stopped Weighing Myself When I Reached 120 Kilos."
05:11 "My First Triathlon Was A Disaster"
07:20 "I Bought A Fancy Carbon Fiber Bike After My First Race"
09:11 Triathlon Is More Of A Race Against Yourself
10:13 What Motivates You?
12:14 Little Improvements
15:24 The Switch
20:07 When Your Hobby Becomes Your Job
21:33 Being A Coach
25:17 "I'd Rather And Potentially Fail At Something That I Really Care About, Rather Than Never Try At All"
27:35 Collaboration Is The Most Underrated Thing In Our Sport
30:55 Stepping Out OF Your Comfort Zone
32:37 Hardwork and Commitment Often Leads To Good Things
33:04 Leaving The Judgement Aside
39:05 Coming Up For Tim Ford

My guest today is Nick Jankovskis from METS Performance. METS Performance is a Melbourne based company that help athletes with a whole range of tests that you can use to then use some data to incorporate that into how you're training, particularly for endurance athletes. Nick and I will be talking about how we easily can get caught up with all this information and how we can use this data effectively in our training.

03:22 Philosophy of METS Performance Consulting
04:45 Working With Athletes
09:52 Common Mistakes Among Athletes
17:30 Stepping Back
22:08 Variable Pace Swimming
27:59 Data and Training
34:40 Macro Perspective
40:21 Don't Get Too Caught Up with Data
48:04 It's Good To Have A Back-Up Sports
1:01:14 Making it Simple

Our guest today is Michael Andrew, he is a competitive swimmer and has been the gold medalist for the 100 meter individual medley at the 2016 FINA Short Course World Championships. He is training in a non-traditional way and has pioneered the Ultra Short Course Race Pace Training.

02:32 Ultra Short Race Pace Training
07:04 Team Environment
08:01 Sessions Per Week
10:12 Constantly Adjusting
11:21 You Have To Enjoy It Inorder For It To Workout
15:27 International Swimming League
19:57 Consistency in training
21:53 Keto Diet

Carl joins us again on the podcast. His background is in Functional Movement and in this episode, he shares some interesting aspects about the Serape Effect.

01:34 Carl's experience with Serape Effect
03:13 Brenton's Interpretation of Serape Effect
04:24 Carl's Take on Serape Effect
06:04 Exercises
08:58 Understanding and Starting Serape
10:29 Building the Coordination
11:24 Serape Effect on Freestyle
13:50 Going for the Feel
15:12 Handbreaks to Serape Effect
19:50 Helping People Through Functional Movement
26:20 Core Principles
28:10 Body Awareness
29:29 Tuning into the Feeling Side

More About Carl Reader:
website: https://carlreadercoaching.com/
email: carlwellness@gmail.com

My guest today is Ryan Roselli. He attended one of our freestyle clinics in Brisbane last March. During the Cairns Half Ironman, he managed to cut down 5 minutes of his swim time. In this episode we, talked about the things he focused on in his stroke, making the changes permanent and some advice to swimmers and triathletes who been wanting to improve their swimming.

16:12 Ryan's Swimming Background
02:43 Attending Effortless Swimming Freestyle Clinic
03:55 Key Point Take-Aways From The Clinic
06:07 Locking Changes as a Habit
07:36 First Couple of Weeks
10:15 Curve
11:28 Race Day Focus
16:00 Swim Time Target for the Next six to 12 months
16:34 Advice to Swimmers Wanting To Improve Their Time
17:55 Filming Yourself

Our guest today is Trever Gray, In this episode, we discussed about Heart Rate Variability and how you can use that to know when to be able to push yourself in training and when to back off. We've talk about how to breathe properly and how to train yourself, how you can improve your swimming performance using respiratory muscle training. And we've also talked about blood flow restriction training.

00:59 Trever Gray Introduction
02:22 What is Heart Rate Variability?
04:01 How do you measure HRV?
05:20 Overtraining or Undertraining
06:27 Using HRV Data in Training
08:17 Skepticism from Coaches
08:59 Managing HRV Data as a Coach
11:16 Is it for Everybody?
13:32 Respiratory Muscle Training
14:39 Breathing Exercise to Strengthen Respiratory Muscles
20:29 Breathing Exercises During Downtime
21:02 Blood Flow Restriction Training
23:57 How Often Can You Use BFRT?
25:25 How Safe is BFRT?

Andre Obradovic joins us again in this episode as we talk about how to stop wasting your time and being more effective in your training.

00:53 Background on Being Productive
03:14 Structural Schedule
04:52 Today's Plan Scheduling App
09:37 Factoring The Appointments
16:08 Sticking To It
17:08 Getting Back On Track
18:37 "I Can't Do That, I Am Spontaneous"
19:02 Spontaneity
26:18 Being Conscious Of The Time You Are Wasting
28:35 First Steps

https://andreobradovic.com/

Our guest today is Taren Gessell of the YouTube Channel Triathlon Taren whom we had two analysis videos. The video analysis was six months apart and over that time he really made some impressive improvements continues to get better.

01:07 How Taren started with Triathlon and YouTube
04:07 What viewers get out off from the Triathlon Taren YouTube Channel
06:05 The Hero and the Guide
07:02 Interviewing Lucy Charles
09:08 Pool and Open water swimming
09:53 Stroke Changes for Openwater Swimming
13:29 The Kick
21:46 Letting It Go
24:27 The Way You Do One Thing Is The Way You Do Everything
27:42 Focus On One Thing
33:40 " I Had To Get Slower Before I Got Faster"
43:38 Have Some Adventure
47:42 What To Expect With Triathlon Taren

www.protriathlontraining.com
https://teamtrainiac.com/
https://triathlontaren.com/

Taren's swim analysis on Youtube:
https://www.youtube.com/watch?v=rPF38kT3Qug
https://www.youtube.com/watch?v=ocAHBRdm_cA&t=193s

In todays episode we have Jason Key who is an age group triathlete based out of Texas. Jason shares his journey towards achieving his 1:30/100m mark.In todays episode we have Jason Key who is an age group triathlete based out of Texas. Jason shares his journey towards achieving his 1:30/100m mark.
00:56 How Jason started with Effortless Swimming.02:01 Jason's focus as an athlete. 04:54 Time Trial Average pace.05:58 Flexibility.10:21 Next Stage of Improvement.11:55 2 Beat. 4-Beat or 6-Beat Kick.14:25 Training Frequency.16:24 From 1:50 to 1:30.

We welcome back Solomon Wright who recently won the New Zealand 10km Open Water Championship. In this episode, Solomon talks about his training leading up to the National Championship and how he recovered from shoulder injury. We also added a before and after video of Solomon comparing his stroke now and 12 months ago.

02:53 Solomon’s focus after Rottnest Channel
03:51 Specific Exercises to Build Strength
04:31 Youtube Before And After Video
05:05 Winning the New Zealand 10km Open Water Championship
06:18 Solomon’s Training Sessions
08:33 Swimming Pace During Training
09:59 Training Sets
11:45 Most Of It Is Mental
13:35 Race Strategy For The New Zealand 10km Open Water Championship
17:06 Race Confidence
17:37 Australian Championship And Openwater Swimming As A Growing Sport