Wed, 27 December 2023
In this episode, Carl Reader, an expert in exercise physiology and Pilates, discusses exercises that can improve movement patterns for swimmers. He focuses on the modified squat, which enhances mobility and activates the hip flexors, and the sumo squat, which targets inner thigh muscles and aids in knee stabilization. Carl emphasizes the importance of addressing imbalances and discusses the electrical system of the body. Tune in to learn how to enhance your swimming performance through improved movement patterns. 00:00 Introduction and Background 2:11 Modified Squat 4:53 Using Slant Boards and Rolled Mats for Better Squatting and Hip Flexor Activation 6:29 Sumo Squat 8:15 Understanding the Depth of Squats: Finding Comfort and Avoiding Back Strain 12:55 Common Movement Patterns in Swimmers 16:29 The Importance of Addressing Shoulder Imbalances in Swimming 19:49 Barefoot: Exploring the Connection Between Movement and Grounding 23:03 Muscle Warm-Up and Understanding the Body's Electrical System 24:48 Why patience and dedication are important for building strength and mobility 26:01 Get in touch with Carl!
Direct download: finalaudiopodcast313.mp3
Category: general
-- posted at: 2:26pm AEDT
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Mon, 18 December 2023
Join me today as we sit down with Andrew Sheaff, a highly accomplished coach and author of the book "A Constraints-Led Approach to Swim Coaching." In this episode, Andrew shares his expertise on various aspects of swimming, including breathing techniques and innovative methods for improving catch and pull development. Whether you're a competitive swimmer or simply looking to enhance your swimming skills, this podcast is a must-listen for anyone seeking valuable insights and practical tips from a true expert in the field. 00:00 Introduction 01:22 Improving Breath Awareness and Technique for Swimmers of All Levels 04:45 Mixing Up Breathing Patterns in Swim Training 07:25 Breaking Comfort Zones: Exploring the Benefits of Breathing to the Non-Preferred Side 09:03 A Drill to Improve Breathing on Both Sides 12:15 Common Mistakes in Breathing 18:00 Visual Tricks for Improving Breathing 20:20 Developing a Strong and Effective Catch and Pull 26:39 Knowing When to Push and When to Stop in Training 30:36 Don't Skip the Basics: The Significance of Body Position 34:31 Addressing Low Hips and Legs in Swimmers: Key Factors to Consider 36:44 Learn more about Andrew Shaeff and his work
Direct download: podcast312finaladuio.mp3
Category: general
-- posted at: 11:12pm AEDT
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Tue, 12 December 2023
Have you ever wondered what makes certain podcast episodes stand out, becoming favorites among listeners? Join us as we explore the most impactful episodes from this year on the Effortless Swimming Podcast. From overcoming mental barriers to training secrets of Olympic athletes, each episode has left a lasting impression on our listeners. Reflecting on these conversations, we'll uncover the wisdom and experiences shared by our guests and the valuable life lessons they offer. Gain insights into what made these episodes popular and discover the secrets that set them apart from the rest! 00:32 EP #267: How To Adapt Your Stroke For Triathlons with 70.3 World Champion Tim Reed 05:55 EP #272: Swim Softer To Go Faster with Brant Best 10:37 EP #279: How Swimming Instills Lifelong Discipline with Pro Triathlete Joshua Lewis 17:14 EP #286: What It Takes To Win Olympic Gold And Break Worlds Records with Ryan Murph 25:19 EP #278: Using Stroke Rate, DPS and Consistency To Transform Your Swimming with Brian Johns 30:19 EP #263: A Simple Guide To Finding The Cause Of Your Technique Errors (Not Just The Symptom) 32:52 EP #275: Mental Hack for Marginal Mental Gains with Dr Jim Taylor 37:05 EP #288: How Olympians Use Underwater Filming And Analysis with Kyle Chalmers 41:35 EP #276: On A Mission To Complete The Oceans Seven in One Year with Andy Donaldson 44:48 EP #293: Swimming Secrets With 4x Olympian Brent Hayden 50:22 EP #298: Maintaining Your Competitive Edge For Life with 5x World Champion Craig Alexander
Direct download: podcast311finalaudio.mp3
Category: general
-- posted at: 11:57pm AEDT
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Wed, 6 December 2023
In this episode, professional speaker and author Glenn Capelli shares his expertise on learning better and making better decisions. He focuses specifically on how to improve swimming skills and mindset. Glenn discusses various topics he has studied throughout his life that can be applied to swimming, including getting into flow, maximizing the fun factor in training, using magic words to change approach, and developing small habits that lead to significant results. Tune in to this episode to gain valuable insights and tips for becoming a better swimmer! 01:45 Swimming for Physical, Mental, and Spiritual Health 04:08 The Essence of Flow: Finding Mental and Metabolic Flexibility 07:14 Finding Flow in Swimming: When Time Becomes a Blur 09:51 Discovering Flow in Other Aspects of Life 12:54 Flow and the Power of Whole Brain, Whole Body Engagement 15:01 What is Autotelic? 20:13The Power of Shifting Language: Instead of 'Have to', Say 'Get to'" 24:09 The Endless Journey of Learning: Upping the Challenge, Upping the Skills 27:50 Finding Beauty and Challenge in Swimming and Life 29:12 How Small Changes Can Lead to Success 31:09 Improvement of Life and Training: More, Less, Get Rid of, Throw In, Instead Of 34:45 Swimming is More Than Just a Sport, It's a Path to Friendship and Social Circles 35:57 Connecting with Glenn!
Direct download: PODCAST310FINALADUIO.mp3
Category: general
-- posted at: 4:45pm AEDT
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Wed, 29 November 2023
Join us in this inspiring episode as we talk to professional triathlete Kat Matthews. Despite a major setback in 2022 when she was hit by a car before the Kona Ironman World Championships, Kat found inspiration and made a triumphant comeback the following year. We discuss her journey of overcoming adversity and her impressive second-place finish at the Ironman World Championships. Whether you're a seasoned swimmer or just starting out, this episode offers valuable insights. Tune in now! 01:59 Swimming Background 05:12 The Battle of Overthinking 08:20 Recognizing the Difference Between a Good and Bad Swim 11:48 How Head Position Can Impact Swimming 14:53 The Connection Between Kick and Body Position 18:16 Choosing the Right Fins: DMC Elite vs. Arena Powerfins 21:06 Ballerina in a Bucket Cue 22:39 Navigating Loss and Grief: Kat's Journey After the Accident 29:27 The Clues Trauma Leaves: Understanding the Psychological and Physical Effects 31:38 The Double-Edged Sword: Putting Emphasis on Race Results 34:43 Setting Achievable Goals and How Breaking Down Objectives Can Boost Motivation 39:12 The Importance of Translating Training Performance to Race Results 41:42 The Trap of Overdoing Training for Numbers 45:34 The Rewards of Following a Structured Training Routine 51:45 Swimming Advice for Beginners
Direct download: podcast309finaladuioo.mp3
Category: general
-- posted at: 12:20pm AEDT
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Tue, 21 November 2023
In this episode, we welcome back Dr Jim Taylor, a renowned psychologist specializing in sports and performance. Dr Taylor shares his insights and strategies from his recent experience at the World Championships in Spain. We discuss topics such as adjusting intensity based on race distance, effective focus and mindset for training and racing, and the importance of being brutally honest with oneself for improvement. Tune in for an enlightening conversation with Dr Jim Taylor. 03:34 Balancing Athletic and Professional Life 04:50 The Range of Physical Intensity in Swimming and its Impact on Performance 08:27 Finding the Balance Between Relaxation and Intensity 15:13 How to Clear Your Mind for Better Performance and What Happens When You Overthink in Races 18:14 Focusing on Higher Cadence and Intensity in Training 20:17 Progressing through Different Levels of Swimming 22:11 Developing a Mindset Plan for Racing 25:49 Tapping into Physical Fuel with the Mind 27:45 Practicing Mental Imagery for Race Preparation 29:20 Applying a Reality Check to Race Results and Performance Evaluation 31:46 The Value of Testing and Assessing Performance 36:44Having a Coach Analyze Data and Provide Insights 38:23 How to Get in Contact with Dr Jim Taylor
Direct download: PODCAST308FINALAUDIO.mp3
Category: general
-- posted at: 9:17pm AEDT
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Wed, 15 November 2023
Join us on today's episode as we interview Flynn Southam, a talented young Australian swimmer who has already achieved remarkable success at the age of 18. He's been in the Commonwealth Games team and won numerous gold medals at the Junior Pan Pacific Championships. We delve into Flynn's unique perspective on technique, exploring the key aspects he focuses on and the mindset he maintains during training and races. Discover the one phrase his coach told him that completely transformed his training approach, turning him into a dedicated and determined athlete. Tune in now! 02:12 Representing Team Australia at a young age 03:13 Australian Team Wins Gold in 4x100m Freestyle Relay at World Champs 07:05 Breakfast with Michael Phelps at the hotel 08:27 Chasing Olympic Dreams: Why Not? 10:22 The Moment Flynn Realized He Could Compete with the Best 11:53 Overcoming Self-Doubt and Making a Comeback 14:46 The Role of Mindset in Achieving Flow State in Competitive Swimming 16:10 Creating Art on Race Day: The Power of Rituals 17:27 Mastering Body Position and Front Catch 22:14 Core and Functional Movement Workouts 24:32 Flynn's Favorite Training Set 27:29 The Power of Anaerobic Conditioning 30:00: The Use of Swim Parachutes for Drag and Resistance Training 34:19 Training with a Great Group of Mates 35:20 Mentoring Young Swimmers: Common Struggles and Advice 41:13 What's Coming Next for Flynn?
Direct download: PODCAST_307FINALAUDIO.mp3
Category: general
-- posted at: 1:04pm AEDT
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Wed, 8 November 2023
In this podcast episode, we have the privilege of sitting down with Leigh Nugent, one of the world's top technical coaches. With his extensive experience as the National Youth Coach for Swimming Australia and former Head Coach, Lee shares valuable insights on improving freestyle technique. He also discusses the champion mindset and shares stories of swimmers who have overcome injuries and achieved great success. Whether you're a swimmer, coach, or simply interested in the sport, this episode is packed with tips and stories that will engage and motivate you. 02:10 Achieving Success in the Olympics: Lee Nugent's Coaching Journey 08:21 Coaching Beyond Performance and Creating a Welcoming Environment 10:58 The Challenges of Coaching Talented but Uncommitted Swimmers 12:44 The Impact of Swimming on Personal Growth 14:13 Leigh's insight from the 2012 Olympics 16:24 The Best Olympics for Coaches and Athletes: Tokyo 2020 19:24 The Unbreakable Mindset of Elite Swimmers 22:31 Stories of Swimmers Pushing Their Limits 23:34 Key Elements of Great Freestyle Technique 34:32 Maintaining Front Quadrant in Increasing Stroke Rate 39:10 Lessons and Realizations from 10–20 Years of Swimming 42:03 Developing the Next Generation of Athletes
Direct download: podcast306finalaudio.mp3
Category: general
-- posted at: 12:45pm AEDT
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Wed, 1 November 2023
Join us on this podcast episode as we sit down with Brian Johns from Form Goggles. Brian discusses the exciting new features of Form Goggles and how they can help swimmers improve their technique. From measuring efficiency to providing real-time feedback on head and breathing position, these goggles are a game-changer for swimmers of all levels. Tune in now! 01:03 Exploring Form Score: A Universal Measure of Swimming Efficiency 09:10 Head Coach Skills: 5 Key Areas to Help Improve Efficiency 09:35 #1 Peak Head Roll 16:59 #2 Head Pitch 18:45 Finding the Sweet Spot: Head and Breathing Position 20:14 The Similarities in Technique Cues for Swimmers of Different Ages and Levels 23:21 #3 Interval Pacing 24:30 #4 Set Pacing 27:45 #5 Breathing Time To Neutral 31:39 Exciting Future Developments for Form Goggles 34:11 Downloading Workouts to Form Goggles for Easy Access
Direct download: podcast305finalaudio.mp3
Category: general
-- posted at: 2:28pm AEDT
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Thu, 26 October 2023
Welcome to the podcast with our special guest, RJ Boergers, the author of 'Finish Strong: Resistance Training for Endurance Athletes.' RJ is a certified athletic trainer with a doctorate degree in Movement Science. In this episode, we will discuss the positive impact of strength training on performance and well-being, misconceptions regarding strength training, and the importance of mobility. Tune in now, as this episode offers valuable insights and practical tips for athletes looking to enhance their swimming and triathlon performance. 01:22 Passion for Resistance Training and its Benefits 05:41 Common Mistakes and Misconceptions in Strength Training 9:17 The Importance of Strength Training for Endurance Athletes: Maintaining Form and Improving Performance 20:18 Strength Training Success Stories: Injury Reduction 26:34 Effective Exercises to Strengthen Obliques 28:54 Must-Do Exercises for Swimmers: Targeting Core, Glutes, and Scapular Stabilizers 31:28 Why Mobility Training Is Crucial for Athletes 39:38 Key Takeaways for Effective Strength Training 44:16 Get in Contact with RJ
Direct download: podcast304reuploadfinal.mp3
Category: general
-- posted at: 6:11pm AEDT
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Fri, 20 October 2023
In this episode, I will share the story of a pro triathlete who achieved a remarkable breakthrough in his swimming performance, transitioning from a second pack swimmer in triathlons to consistently making it to the front pack. How did he accomplish this feat? By making an important change in his training routine. Tune in now! 00:20 Triathlete Transforms Swim Performance 02:26 Going Hard and Recovering Quickly 06:23 Recognizing Elite Athletes as Normal People 07:49 Importance of Pacing and Specific Training 09:14 Targeting Weaknesses in Training 11:06 New Swim Camps Coming Up!
Direct download: podcast303finalaudio.mp3
Category: general
-- posted at: 2:47pm AEDT
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Thu, 5 October 2023
Join us for a podcast episode with Taryn Richardson, where we explore the world of diet and nutrition for athletes. Discover the key principles to fueling your body for optimal performance and recovery. Get ready for eye-opening insights and practical tips that will revolutionize your training approach. Don't miss out on unlocking your full potential as an athlete. 01:18 The Importance of Protein in Exercise and Recovery 05:10 Timing Protein Intake for Optimal Recovery 06:35 Sources of Protein: Exploring Options and Recommendations 09:04 Kangaroo Meat and Red Meat Consumption 14:41 Meal Prep: Saving Time and Eating Well 20:10 Common Mistakes and Misconceptions in Triathlete Nutrition 27:14 Carb Phobia: Understanding the Importance of Carbohydrate Intake for Endurance Athletes 31:07 The Shift in Body Composition and Nutrition for Triathletes 32:42 Triathlon Nutrition and Bike Fuel Masterclass with Taryn
Direct download: podcast302finalaudio.mp3
Category: general
-- posted at: 12:12am AEDT
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Thu, 28 September 2023
Join me on a wild journey where I accidentally became the subject of a search party while swimming with friends in Melbourne. From helicopters to firetrucks, this rescue operation had it all. But it's not just a cold-water mishap; it's a story about finding answers right in front of us. Learn the lessons from this unforgettable experience and how they apply to our everyday struggles. 00:21 Swimming in the Cold Water 02:04 Lost Swimmer in Red Cap 06:39 Miscommunication in the Cold Water 11:40 Improving Back Strength for Better Performance 13:40 EO SwimBETTER 14:30 Swimming Insights: Finding Obvious Solutions
Direct download: podcastfinalaudio301.mp3
Category: general
-- posted at: 12:30pm AEDT
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Wed, 20 September 2023
Join us on this podcast episode with Andrew Sheaf, author of "A Constraints-Led Approach to Swim Coaching." Andrew shares valuable insights and strategies for swim coaches and swimmers. His systematic training and skill development approach helps swimmers achieve tangible results by avoiding the pitfall of abandoning techniques too quickly. This podcast is a must-listen for coaches and swimmers looking to enhance their methods and training. 01:24 The inspiration behind the book "A Constraints-Led Approach to Swim Coaching" 04:16 How to Be the Most Effective Coach When You Manage a Big Swim Team 06:39 Techniques for Teaching Swimmers That Are Both Fun and Effective: Contrast Drills and Feedback Exchange 09:02 Simplifying Swim Technique Analysis for Effective Coaching 11:26 . Improving Body Alignment and Kick Effectiveness in Adult Swimmers 14:57 Reversing Swimming Misconceptions 16:39 The Nuances and Challenges of Providing Individualized Swimming Instruction 18:05 Effective Coaching Language and Analogies for Swimmers 22:48 The Power of Questioning in Coaching and Training 28:08 Efficient Skill Development for Swimmers with Limited Time: Making the Most of Short Workouts to Improve Technique 34:48 Common Mistakes and Challenges in Increasing Speed while Maintaining Stroke Rate 39:28 Measuring Progress in Remote Coaching: The Importance of Testing and Consistency 42:01 How to Get a Copy of Andrew's Book and Contact Him
Direct download: podcast300finalaudio.mp3
Category: general
-- posted at: 11:17am AEDT
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Wed, 13 September 2023
Join us today with Tom Barton, fresh from the US with Australia's A team! Tom is the founder of the Q Swim app and works as a physiotherapist at The Health Collab. He's your go-to expert for keeping swimmers and triathletes moving smoothly and injury-free. Today, we're focusing on how triathletes can step up their range of motion and overall movement. Don't miss out! 01:17 Trip to the US for a Swimming Competition 03:44 Standout Performances in Swimming at the US Open 05:14 The Importance of Mobility Testing for Swimmers and Triathletes 8:10 The High Elbow Test and Combined Elevation Test 13:03 Improving Combined Elevation and High Elbow Test: Strengthening Antagonist Muscles 17:06 Strengthening the Back and Nervous System for Optimal Performance 20:23 Incorporating Swimming Exercises into Pre-Swimming Routines 23:08 Tips for Overhead Pressing 27:11 Improving Hip Flexibility and Activation for Triathletes 32:18 Q Swim App and Working with Swimmers in Queensland 35:35 Why How You Swim and How You Move in the Water Are Crucial
Direct download: podcast299finalaudio.mp3
Category: general
-- posted at: 11:25am AEDT
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Wed, 6 September 2023
I'm excited to introduce our guest today, the legendary triathlete Craig Alexander. He's a three-time world Ironman champion and a two-time Ironman 70.3 world champion. Craig shares insights on resilience, perseverance, and the importance of a supportive community. He also talks about how visualization helps in triathlon training and racing, along with a personal mantra that guided him throughout his career. Plus, he provides valuable advice for young triathletes to help them reach their full potential. Tune in now! 01:05 Racing Through the Ages and the Pandemic Pause 03:57 Motivation, Resilience, and the Coach's Journey 08:17 Transitioning from Athlete to Coach: Sharing Knowledge and Inspiring Others 11:38 The Guiding Mantras for Triathlon Success 14:31 Surrounding Yourself with Good People 15:20 The Power of Living in the Present Moment and Making Split-Second Decisions in Races 21:21 Visualization and Its Effect on Athletic Performance 25:52 Advice for Young Triathletes: Train with Better Athletes and Seek Help from Great Coaches 33:28 Motivations Beyond the Finish Line: Family, Community, and Coaching 39:12 Growing Old is Not for Sissies 40:04 Get in Touch with Craig!
Direct download: podcast298finalaaudio.mp3
Category: general
-- posted at: 11:47am AEDT
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Wed, 30 August 2023
Get ready for an amazing Andy Donaldson episode! He's done something amazing: finished the Ocean 7 challenge faster than anyone ever has before. In just one year, he completed all seven swims in a total of 63 hours. And the best part? Andy's doing all of this to bring attention to mental health. We'll chat about the tough parts of those swims, how he tackled the tricky currents, and what lessons he took away from the whole experience. 02:24 Navigating Challenges In The Molokai Channel Swim 05:51 The Team's Vital Role in Distance Updates And Support During The Swim 11:02 Mindset Shift: From Competition To Channel Swims 13:19 The Controversy Surrounding The Tsugaru Strait Swim 20:40 Andy's Difficult Swim Through The Tsugaru Strait 27:33 Overcoming Obstacles, The Team Succeeds in Breaking the Ocean 7 World Record 33:11 Promoting The Ocean 7 Sport, Mental Health Awareness, And Message Of Hope And Teamwork 36:50 Moving Over Disappointment And Finding Greater Purpose 40:00 Lessons From The Open Water Swims: Perseverance, Self-Determination, And Lasting Connections 41:58 Life After Reaching The Goal And Embracing New Opportunities 46:00 Media Attention And Impact Of Open Water Swimming 48:23 What's Next For Andy Donaldson?
Direct download: podcast297finalaudio.m.mp3
Category: general
-- posted at: 1:15pm AEDT
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Wed, 23 August 2023
Join me in this engaging episode as I chat with Sandra Schenkel, an elite duathlete from Spain who overcame swimming frustrations during the pandemic. We'll dive into her journey of making incredible progress through focused training and coaching. Discover how Sandra regained her swimming skills and achieved her best level ever. We'll also explore the significance of relaxation, breathing exercises, and technique in swimming. Get ready for valuable tips on mobility work, rest intervals, and maintaining a healthy diet. 01:56 Overcoming swim frustrations and developing skills 03:32 The Impact of breathing exercises on stroke improvement 04:18 Breathing exercises can help improve relaxation and body position in the water 08:05 Focusing more on the process than the result 11:49 Improving technique through the catch, breathing, leg posture, and head position 13:19 The importance of mobility and flexibility in swimming and how to improve them 19:07 Advice for those who are frustrated by their swimming 21:45 What's the next goal? 22:58 Interval Rest is Vital for Athletes 30:20 Work on technique, breathing, and the things you can control, and do not always train at maximum intensity
Direct download: podcast296finaladuiomp3.mp3
Category: general
-- posted at: 11:44am AEDT
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Wed, 16 August 2023
Joining me today is Gerard Donnelly from Trivelo Coaching, an Australian champion and podcast host. His podcast is a go-to for triathletes seeking insights from his seasoned journey in the sport. We'll dive into life lessons from triathlon, smart training with technology, race focus, and the balance between short intense sessions and longer technique-focused ones. And, of course, get advice for those training for half or full Ironman events. 01:29 How the sport has changed in the past 30 to 40 years due to various evolutions 05:00 Getting ahead in technology helps coaches train athletes better 12:55 We've plenty of technology to test and train smartly, aiming for peak performance in races 15:44 Athletes should understand their body's feelings along with data for better decisions during races and training. 22:01 What does perceived exertion look like for most athletes? 27:15 Form goggles provide solo training feedback, crucial for refining swimming technique 29:54 Avoid drifting and losing concentration during races 37:55 Key habits for faster triathlon swim times 41:57 The fitness component is the key to holding the form 49:20 Shorter intense sessions VS Longer technique-focused ones 53:10 What advice would you have for someone training for a half or full ironman? 58:10 A focused race plan lead to a positive experience and a more fulfilling life journey
Direct download: finalaudio295.mp3
Category: general
-- posted at: 8:11pm AEDT
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Tue, 8 August 2023
Today, we're thrilled to have triathlete Josh Salley sharing exciting updates on his technique and swimming breakthroughs. You can learn from his journey and find out the secret to his success. Get ready for an inspiring conversation! 02:33 Josh's Swansea Half Ironman Experience: Calmer and Faster! 07:21 Open Water vs. Pool Impact On Awareness? 10:32 Build Confidence In Open Water. Fear Fades With Time 12:34 Josh Shares His Progression And Coaching Insights 20:36 Consistency, Feedback, And Patience Led To Progress 21:51 Find What Works Best For You, Avoid Overthinking 24:09 Having Strong Foundation And Better Habits In Swimming 27:27 Believing In Yourself And Taking Your Place In The Race Leads To Better Results 31:56 Advice For Triathletes Struggling To Improve Their Swim 35:23 Focus On Progress, Not Pace. Be Obsessed With Improvement, And Use Feedback To Refine Your Technique. 37:43 Consistent Practice Helps Your Body Learn What Works
Direct download: podcast294finalaudio.mp3
Category: general
-- posted at: 12:16pm AEDT
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Tue, 1 August 2023
I'm excited to welcome Brent Hayden, a true legend, back to the podcast after nearly five years since our last conversation in 2018. A lot has changed since then, including his return to swimming and competing in the Tokyo Olympics. We'll also explore how he stays in shape during retirement, his coaching approach, and his thoughts on coaching through Skillest. Tune in now! 02:25 What was the origin or starting point of your comeback for the Tokyo Olympics? 07:27 Did you engage in strength training or any other fitness activities to stay in shape during your retirement? 13:02 Why do you believe the Canadian swimming community was supportive in encouraging your comeback? 14:24 Could you talk me through or discuss the details of the relay event? 21:15 During your retirement, as you coach and run clinics, what are the core aspects you like to pass on to the groups that you're coaching? 33:55 What are your thoughts on coaching through Skillest? 51:22 Did the attention and media spotlight from winning bronze in the 100 free in 2012 impact your intense focus on achieving results in the 2016 Olympics?
Direct download: podcast293finalaudio.m4a
Category: general
-- posted at: 3:33pm AEDT
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Wed, 19 July 2023
Today, I'm excited to have Tom Hofnadel as my guest. Tom is a committed triathlete who is focused on improving his swimming in Ironman races. In this episode, we'll explore the benefits of video analysis and receiving feedback, as well as the technique changes he has made in the past few years to enhance his swimming. We'll also discuss how he keeps track of his progress over time. Tune in now! 03:23 Performance over appearance 03:56 Did the video analysis teach you something new? 07:52 What's your swimming background? 09:48 Has your progress been quite gradual, or did you make significant gains and then plateau for a while? 11:47 What technique changes have you made in the past few years? 15:10 Did you learn by observing or naturally gravitate towards certain swimming techniques? 16:45 How often are you recording yourself with the GoPro? 19:56 Is there anything that you use to measure where you're at or measure your progress over time? 24:00 Have you noticed variations in your swimming times and factors like leading the lane or drafting affecting your performance? 26:15 Are you training with a squad or doing solo sessions? 31:36 Based on your experience in triathlon, particularly in swimming, what advice would you give someone new to the sport? 35:32 Brief structure for analyzing your own stroke
Direct download: podcast292finalaudio.m4a
Category: general
-- posted at: 12:29pm AEDT
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Mon, 10 July 2023
In this episode, I'll discuss CSS training to enhance your swimming's aerobic capacity, enabling you to maintain faster times over longer distances. We'll explore its definition, and application, and suggest effective sets to boost your aerobic capacity and overall performance. Tune in now! 01:32 Aerobic Capacity And Technique 04:02 What Is CSS Training? 05:36 How Frequently Should The CSS Test Be Conducted? 07:16 Structured Sets to Enhance Aerobic Performance 13:15 12 CSS Workouts Inside The Effortless Swimming Membership 14:17 Develop Stroke, Technique, And Aerobic Fitness For Incredible Gains.
Direct download: poscat291final_audio.m4a
Category: general
-- posted at: 5:59pm AEDT
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Thu, 6 July 2023
In this episode, we delve into the concept of challenges and how they transform over time. Using my own experiences as a surfer and swimmer, I look back on the challenges I've encountered and how they've influenced my journey. Tune in now! 00:17 Triumph and Mishap in the Waves 02:18 Ups and Downs: Progress and Challenges 03:21 Finding Joy in the Journey of Improvement 04:55 Next episode: Unlocking Aerobic Fitness!
Direct download: 290finaladuio.m4a
Category: general
-- posted at: 2:03pm AEDT
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Thu, 22 June 2023
Today, I have the pleasure of chatting with Joe Friel, an exceptional endurance sports coach, renowned for his expertise in triathlon and cycling. Not only is Joe a highly respected coach, but he's also an accomplished author, having written multiple books, including his most popular work, the Triathlete's Training Bible. In this episode, we will discuss swimming techniques, including the PDLC method for improving skills, the 5-2 training methodology, and many more. Tune in now! 03:41 What stands out in people's swimming skills when working with them in person? 06:54 What is a PDLC method? How does it contribute to swimmers becoming faster? 20:18 Open water swimmers don't swim the same way pool swimmers do. 28:08 Going back to the fundamentals 34:08 Could you explain the 5-2 training concept and its origin? 42:15 What mental advice would you give someone transitioning from the 40s and 50s into the 60s and 70s? 52:43 What has recently piqued your curiosity? 56:24 Current projects and where to find your books and learn more about you?
Direct download: podcast289finaludio.m4a
Category: general
-- posted at: 4:03pm AEDT
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Wed, 14 June 2023
My guest today is Kyle Chalmers, an Olympic gold medalist and one of the world's top swimmers. I've featured him in some of my YouTube videos, highlighting his excellent freestyle technique. I'm excited to discuss his training and technique in depth. Tune in now! 01:47 After clinching the gold medal at the Tokyo Olympics, how did you experience changes in both your personal and professional life? 05:25 Do you have any rules for yourself regarding social media, particularly during competition time? 08:49 How has feedback shaped your career and consistently contributed to your improvement? 11:45 Have you applied the knowledge gained from skill acquisition coaches to work with younger kids and pass on those teachings? 15:25 What contributed to your maturity? Did you develop it early due to the level of competition in swimming, where you joined a team without knowing any of the swimmers? 17:42 Coming towards the end of your career, do you feel like that's given you more freedom to choose the path you want to take? 21:35 Can you share any unexpected benefits or silver linings that emerged from the challenges you faced during your recovery from injuries and surgeries? 23:32 Can you provide insights into your training approach? 25:09 Could you share your experience with aerobic training and explain why you enjoy it? 29:00 Do you hold any unconventional beliefs or practices that might seem counterintuitive to others in the swimming community? 34:56 What are the key factors you consider during your training? 38:39 Are you changing your stroke from 50 to a 100 and then from 100 to 200? 41:04 What motivated you to join Skillest?
Direct download: finalpodcastep288.m4a
Category: general
-- posted at: 11:46am AEDT
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Tue, 6 June 2023
My guest today is Seb Wichmann, who attended one of our clinics in 2022. He was averaging around a 2:05 to 2:10 per hundred and said he was happy to survive a 1K swim at the pool and has now got himself down to around a 1:45. Tune in to the episode now! 01:02 What challenges did you face transitioning from cycling to triathlon and swimming? 02:02 In the beginning, did you teach yourself or did you have a coach to help you? 02:59 What techniques did you learn from the clinic that you can apply to improve your performance going forward? 05:52 How often have you been getting in the water? 07:00 How long did it take you to start seeing results with those changes? 10:27 What motivated you to persevere and not give up? 11:14 Did you initially believe that you could develop a love for swimming, or did you find it to be a less enjoyable activity compared to cycling? 17:33 Did you have moments of success followed by setbacks, or were there variations in performance across different training sessions? 20:15 Do you feel any different when you go to the pool now compared to 12 months ago? 24:13 What advice would you give to someone who was in your shoes 12 months ago? 30:00 How to apply "squeezing the butt cheeks" as a beginner?
Direct download: podcast287finalaudioi.m4a
Category: general
-- posted at: 4:45pm AEDT
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Mon, 29 May 2023
My guest today is American swimmer Ryan Murphy, who has achieved incredible success in the Olympics Games, winning multiple gold, silver, and bronze medals. Ryan discusses how his motivation and training have evolved over the past decade, enabling him to stay competitive. We explore his unconventional beliefs, the obstacles he has overcome, including an injury before the Olympic trials, and the rituals that have aided his success in major events. 01:29 Do any of those experiences stand out as your most memorable achievement? 04:20 What do you attribute your sustained success and longevity in swimming to? 06:15 Have you ever had a season where you didn't perform well and struggled to pinpoint why that is? 12:02 How has your motivation evolved in the past decade as you've continued to compete in swimming? 14:19 Can you explain more about the success-focused lifestyle you mentioned earlier, especially regarding areas outside of swimming? 16:48 As you get older and there's up and comers nipping heels, how do you maintain your confidence and mindset when you’re one of the older guys in the field? 19:20 Which up-and-coming swimmer has caught your attention and impressed you the most recently? 21:50 Did you encounter any unexpected surprises in your professional swimming career that were different from what you expected or imagined as a teenager? 24:24 What are the key fundamentals you would focus on while coaching backstroke technique to a 15-year-old swimmer? 27:27 What are the main differences between your swimming technique or style and that of Mitch Larkins? 29:05 Did you get a lot of feedback on your swimming technique as a teenager, or did you develop your stroke naturally? 36:34 Can you share a memorable or transformative experience from your swimming career that has had a lasting impact on you? 42:01 What things beyond swimming motivate and excite you the most at the moment? For those interested in receiving coaching from Ryan, check out Skillest.
Direct download: finalaudiopodcasr286.m4a
Category: general
-- posted at: 12:47pm AEDT
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Wed, 24 May 2023
I'm excited to introduce my guest, Ben Geard, from Element Swimming. Ben and I go way back as great friends, and he was one of the coaches during the Maldives Camp last year. At Element Swimming, Ben offers lessons for beginners and helps swimmers progress from beginners to an intermediate level. That's what we will talk about today—strategies and techniques for individuals who are complete beginners or relatively new to swimming, aiming to reach that intermediate level. 01:41 Swimming And Coaching Experience 03:35 Programs For Beginners Are Hard To Find 05:39 Level I: Building Water Confidence 08:49 Different Styles Of Coaching 11:20 Beginner's Swim Camp On September 14:15 Level II: Feel For The Water 16:02 "aha" Moments During The Process 19:56 Biggest Mistakes With Skull 23:51 Training Sessions Per Week 25:20 Consistency Is Key 27:44 Level III: Putting Together And Achieving The Goal 31:73 Causes of Exhaustion In Swimmers 34:29 Vertical Kick 36:3 Visit The Element Swimming Website Check out the Maldives Camp here.
Direct download: podcast285final..m4a
Category: general
-- posted at: 1:27pm AEDT
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Mon, 22 May 2023
Our guest today is Marc Evans, a former National USA Triathlon team coach. In this episode, we will introduce the M25 Lift Paddle. We will discuss the paddle's purpose and why it differs from others in the market. Specifically, we will focus on how it helps improve the catch, which is an essential part of the swimming technique. 00:49 Kickboard Is A Great Tool 04:02 Skinny S 4:42 Pass or Fail Coaching 5:59 Learning Engages Additional Muscle Groups 8:19 Learning New Things Takes Time 11:17 The Invention Of The M25 Lift Paddle 17:55 The Is Purpose Of The Paddle? 20:18 Seeking Help To Launch M25 23:47 Product Design Is Based On The Fundamental Of Movement 28:28 Persistence Is The Key
Direct download: podcast284finaludio.m4a
Category: general
-- posted at: 11:45am AEDT
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Wed, 17 May 2023
My guest today is Mark Evans, who is returning to the podcast after eight years. He is a former coach for the National USA Triathlon team and is widely recognized as one of the most knowledgeable and extensively researched individuals in this field. In today's episode, we will explore the catch and techniques for continuous improvement. (Listen to the PART 1). Link in bio. 03:54 Triathlon and Swimming Background 07:32 Triathletes in Motion 08:38 Turning Vision into Reality 12:48 High Elbow Catch Is Essential For Improved Swimming 16:18 Correcting Straight Arm Pull 19:08n Combining Good Technique With Volume And Consistency 20:42 Backstroke Is An Amazing Way To Learn Freestyle 21:14 Vertical Kicking Is An Amazing Tool For Swimmers 24:22 Magic Bullets Are In Fundamentals 27:25 Applying Less Force And Holding Less Water 29:15 Ladder Cue
Direct download: podcast283finall..m4a
Category: general
-- posted at: 7:19pm AEDT
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Thu, 11 May 2023
My guest today is Mr. Sam Ashby, a coach who has trained swimmers to national medals. In this episode, we will talk about the benefits of practicing different swimming strokes. It helps the body move differently and can aid in recovery and developing swimming skills. We will also discuss common mistakes that occur during clinics for butterfly, backstroke, and breaststroke. 03:58 Swimming Background 10:00 Refining Your Knowledge 13:18 Visual Learning in Swim Clinics: An Advantage for Kids 15:04 What is The Key to Good Butterfly Stroke? 21:02 Improving Rhythm in Butterfly Stroke 26:26 Common Mistakes in Backstroke: Lifting the Head Too Much 33;53 Common Mistakes in Breaststroke: Maximizing Drag Reduction 38:19 How Simplicity Leads to Better Results 43:01 Simple Cues/tips for Mastering Breaststroke
Direct download: finalpodcast282..m4a
Category: general
-- posted at: 5:33pm AEDT
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Wed, 3 May 2023
My guest today is Scott Dickens, a two-time Olympian. And now director of Business Development at Form, who is one of our sponsors of the podcast. We will talk about the 8-Week Faster Freestyle course, how you can ensure you're making progress and the improvement you would want to see. Tune in now! 01:02 Technique Change 09:51 Change Doesn't Feel Good 12:18 Long Dog Paddle Drill 16:15 The Kick 21:05 8-Week Course Is now in Form Goggles 22:02 Week: 2 Posture, Head Position, And Kick 25:10 The Base Position In Freestyle 27:12 Using A Kickboard? 30:16 Wearing Fins 32:57 Week 8 - Stroke Rate 35:03 Hold Your Rating 41:24 What's The Biggest Benefit of Using Form 46:10 Small Incremental Change In Pool Can Be Very Impactful 47:18 What Happens When You're Learning A New Skill 48.34 The Optimum Goal Is To Be Able To Relax 49:58 What's Coming Out Next?
Direct download: podcast281final.mp3
Category: general
-- posted at: 12:01pm AEDT
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Fri, 28 April 2023
00:30 The Greatest Analysis Tool 02:32 Why Was The Skillest Created? 06:48 A Marketplace That Allows You To Be Discoverable By Students 12:18 How Do You Film Yourself? 15:02 Student-coach Relationship 16:39 24-hour Access 19:05 There's No Pressure To Perform On The Spot 23:27 The Best Tools In Skillest 24:51 The Visual Is Everything 27:17 Analyzing The Stroke 33:14 Join the Skillest Now!
Direct download: podcast280final.mp3
Category: general
-- posted at: 12:39am AEDT
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Thu, 20 April 2023
In today's episode, I got professional triathlete Joshua Lewis to talk about swimming, training sessions, and most importantly, opening yourself up to opportunities and experiences. 01:10 Swimming background 06:21 You've got to be able to prioritize correctly 10:34 Switching to Pro Triathlon 15:18 Coaching role 16:40 Putting yourself out there 18:49 Getting into a sport like swimming can be a big decision for people 21:07 Taking the first step is important 22:56 If you're self-conscious, remember people don't care 23:42 Efficiency in the water for the best speed 25:57 Have you found yourself going too hard in the swim? 28:33 Learn how to race 30:20 Training session 32:55 Start small, make it doable 34"42 Consistency is king 37:25 Get in touch with Josh!
Direct download: 279podcastfinal.mp3
Category: general
-- posted at: 4:18pm AEDT
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Tue, 11 April 2023
My guest today is Brian Johns who is a three-time Olympian former world record holder in the 400 IM and, the head of coaching science at FORM. In this episode, we will talk about improving your technique using FORM goggles and how important reliability and consistency are to transform your swimming. 00:47 Best achievement: Coming back from injuries 03:52 Focus on the process and getting better every day 07:18 Get yourself in a squad environment 11:55 Understanding how DPS and SR lead to increase speed 17:34 How can you find the sweet spot with stroke rate and stroke length? 22:24 Applying progressive overload principles to Workouts 30:53 Applying race results to training and improvement 33:56 Changes to stroke rate and effort are very incremental 40:58 Has anything been interesting regarding the swim data that the FORM collected? 43:10 Knowing the fundamentals and the basics goes a very long way 44:06 Reliability/consistency are the key 45:25 Be mentally switched on
Direct download: podcast278finalpost.m4a
Category: general
-- posted at: 12:33pm AEDT
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Mon, 3 April 2023
In this episode, we talk about magic words and how you can use the power of language to become a faster swimmer. 00:23 Swim Camp 01:41 Identify Yourself As A Swimmer 04:50 Cues 06:41 Replace Can't With Don't 08:10 Replace Should With Could
Direct download: podcast277final.mp3
Category: general
-- posted at: 12:16pm AEDT
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Mon, 27 March 2023
My guest today is Andy Donaldson who recently came back from breaking the Cook Strait World Record. In this episode, we will talk about his experience before and during the swim and his goal to complete the Ocean Seven in a year to raise money and awareness for mental health. 02:40 What's your headspace going into this swim? 04:58 How long into the swim did you realize things are going well? 09:30 Completion Is Key 10:22 The goal is to do the ocean seven within 365 days 14:19 How are you keeping yourself mentally ready for the swim? 17:19 Swimming Background 20:12 What is it about the sport that you think drew you back? 26:10 What's your training? 36:30 What's your routine like? 38:31 What sort of stuff are you doing to keep your shoulders strong? 41:16 How long would your strength and conditioning sessions go for? 41:53 What do you love to do outside of swimming? 43:28 What's surprised you about your quest to do the ocean seven in a year? 44:54 Follow Andy on Social media to follow his journey
Direct download: 276podcastfinaluduio.m4a
Category: general
-- posted at: 2:54pm AEDT
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Mon, 20 March 2023
Joining us today is Dr Jim Taylor, who specializes in Sports psychology and is the author of Train Your Mind for Athletic Success. In this episode, we will talk about useful mind hacks that you can implement into your training. 01:51 The Concept Of Marginal Gains 07:47 Words Impact How We Perceive The World 11:16 "I Choose To Push My Limits" 16:07 Unfamiliarity, Unpredictability, And Lack Of Control 19:43 Smiling Is A Powerful Mental Tool 25:45 Fun Is A Powerful Mind Hack 28:39 Flow Not Force 31:46 Take Control Of Your Breathing 35:38 Celebrating The Daily Victories 40:14 Get In Touch with Dr Jim Taylor
Direct download: finalaudio275.m4a
Category: general
-- posted at: 1:07pm AEDT
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Tue, 14 March 2023
Welcome to the third and final part of this three-part podcast with Brant Best. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. Tune in now! 02:50 More isn't BETTER 05:27 Elbow is too high for too long 10:43 Extreme high elbow catch 13:17 "Ladder" cue 16:28 More episode with Brant coming soon!
Direct download: final272part3.101.m4a
Category: general
-- posted at: 12:03pm AEDT
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Fri, 10 March 2023
Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss how it's valuable to be able to quantify data and drills that he loves and hate. 00:33 Do you have a standard process when looking at the data? 08:38 Force Field 12:14 Should you have more power on one arm if you're just breathing every two? 13:20 I'm not a big fan of breathing three 14:12 I'ts super valuable to be able to quantify data 17:01 Drill that I love and hate! 20:31 Thumb Drag Drill
Direct download: audiopt2272.mp3
Category: general
-- posted at: 1:39pm AEDT
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Wed, 8 March 2023
Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss what he learned from working with elite athletes. Watch out for the next episodes!! 00:58 Canberra Camp 02:27 How To Swim A Good 100 Freestyle At The Elite Level? 05:40 Kyle Chalmers Is A Beast 06:12 Tension Needs To Be Optimal Rather Than Maximal 10:59 EO Swim Better 13:01 Soften Up, To Go Quicker. 16:00 Putting Too Much Force On The Water 19:14 What Is It That We Should Be Focusing On?
Direct download: finalpodcast272pt_1.mp3
Category: general
-- posted at: 12:20am AEDT
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Thu, 2 March 2023
What is stopping you from getting any faster? Tune in to this episode now! 1:52 How You Hold Your Body 3:12 Head Position 3:45 Kick 4:40 Breathing In The Right Position 7:08 Building A House 7:21 Tension 8:41 Not Sighting In The Right Way 10:32 The 5 Core Principles Of Fast Freestyle
Direct download: podcast271finalaudioooo.mp3
Category: general
-- posted at: 4:39pm AEDT
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Wed, 22 February 2023
I've got John Hancock to join me again on the podcast. He recently returned from having a successful crossing of the Cook Straight and is here today to share his experience and some of the preparations he did for the swim. 00:57 Where did this goal come from? 04:28 What are the preparation that you did? 09:33 17 hours of swimming in one week 12:46 How many Ks a week were you doing? 12:33 It's a very tidal crossing 17:59 Grateful to have a team of people supporting you 19:51 Covering yourself with grease 21:40 "If the swells on your side then surf across" 26:24 Was there anything that surprised you about the swim? 28:35 All about preparation and execution. 29:10 Surround yourself with people who want you to be successful 29:54 Do you feel like your achievement changed you as a person? 34:14 What's next for John?
Direct download: podcast270forPOSTING.mp3
Category: general
-- posted at: 1:02pm AEDT
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Wed, 15 February 2023
Carl joins us again on the podcast. He has a background in Exercise Physiology and Pilates but primarily in Functional Movement. In this episode, we will talk about how Carl has helped many swimmers with their pain and injury and understand the root cause of some of the injuries that they're having. 01:26 What Injuries Do You Usually See Among Swimmers 05:16 Working On The Posture 07:55 Getting Blood Flow To The Injured Part Of Your Body 10:41 "Voltage Is Healing" 12:27 From Hauling To Floating 14:39 Trying Too Hard Puts Tension In The Body 16:17 Swim From Inside Out 18:20 Learn How To Hold Your Body Correctly 18:42 Squatting 20:36 Don't Brace Too Much In The Pool 24:00 Connection Improves The Whole Mobility 26:29 Get In Touch With Carl Read
Direct download: 269audioforposting.m4a
Category: general
-- posted at: 12:59pm AEDT
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Thu, 9 February 2023
In today's episode, I will talk about the equipment and pool toys that I recommend to the athletes that I coach. 00:41 Have A Good Pair Of Fins 03:38 Paddles 05:51 Pull Bouy 06:45 Kickboard 07:20 Snorkel 08:15 Noseclip 08:38 Goggles 10:56 Heart Rate Monitor 11:50 Powermeter/Analysis
Direct download: podcast268forpostingadui.mp3
Category: general
-- posted at: 4:13pm AEDT
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Wed, 1 February 2023
My guest today is Tim Reed, an Australian coach, and triathlete, who has had multiple Ironman and IM70.3 wins. I wanted to get Tim's perspective regarding swimming and coaching and discuss the struggles of transitioning from a professional athlete to a full-time coach. 01:15 Biggest Success In Racing 03:30 There Was No Overnight Success 04:51 Connecting With Athletes 06:38 A Powerful Combination 11:02 Pulling Back From Squad 14:13 Having The Evidence/Data 16:50 You Don't Need To Look Pretty 20:14 Stop Swimming Like Ian Thorpe 27:07 Correct One Thing At A Time 28:00 Swim Like No One Is Watching 29:17 Differences In Technique For People Getting Into A Wetsuit 32:02 Open Water Skills 35:13 Surrounded By Other Swimmers 37:27 Transitioning To A Full-time Coach 43:48 Training Sessions 47:55 What's Next? 50:02 Get In Touch With Tim
Direct download: 267podcastfinalposting.mp3
Category: general
-- posted at: 2:23pm AEDT
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Wed, 25 January 2023
In today's episode, we have Dr. Jim Taylor, a sports psychologist and author of Train Your Mind for Athletic Success. We will talk about the strategies for dealing with pain and figuring out what your motivations are. Tune in to this episode now. 00:58 Competed In The Super Sprint And Olympic Distance Triathlon 03:03 Strategies For Dealing With Pain 06:02 Exertion Pain And Injury Pain 08:51 Identity Plays A Role In How You Manage Pain 14:32 Discomfort VS Pain And Suffering 17:13 Associating Negative Emotions With Pain 18:51 Pride And Inspiration 21:51 What's Real Suffering? 23:38 Key Phrase: Long And Loose 26:11 Do A Long Warm-up 28:27 Distractions 30:28 Motivation: Less Ra Ra, More Insight 36:36 Constantly Remind Yourself Of What Your Goals Are 37:11 90% Of Success Is Just Showing Up 39:59 Don't Look At The End Of The Workout 41:57 Get In Touch with Dr. Jim Taylor
Direct download: podcast266forpostingaudio.mp3
Category: general
-- posted at: 1:17pm AEDT
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Wed, 18 January 2023
I want to have this episode to direct and help people determine what course will help them get better as a swimmer going forwards. 01:13 5-Day Catch Challenge 02:53 The Beginner Freestyle Course 04:25 8-Week Faster Freestyle Cours 8:15 Video Membership 09:08 Monthly Live Call 10:17 Stroke Analysis Membership 13:02 The Swim Camp
Direct download: podcast265for_posting.mp3
Category: general
-- posted at: 1:44pm AEDT
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Wed, 11 January 2023
My guest in today's episode is Melissa Hughes from Tasmania. We will talk about her remarkable journey into the world of triathlon. 01:19 I swim like a runner 02:30 Arms are a bit wide 04:17 How many swim sessions a week? 06:08 What is YMCA Drill? 08:43 Building Confidence in the race 11:44 I've got to overtake all the heroes! 13:08 Diagnosed with Rheumatoid Arthritis 17:30 Thinking about doing the triathlon 19:19 Do you think you can continue training without doing any long-term damage? 20:29 What are you working towards or focusing on with your swimming?
Direct download: podcasr264auiioforposting.mp3
Category: general
-- posted at: 12:22pm AEDT
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Wed, 4 January 2023
In today's episode, we are looking at why you should look for the cause, not look at the symptom. 00:22 Itchy eyes? 02:30 We Need To Find The Cause 03:05 Leigh Nugent-Coming soon? 04:02 First Thing To Look At Is the Body Position 05:44 Head Position 05:53 Making Sure The Kick Is Effective 06:04 Rotation 06:13 Great Way To Analyze The Stroke 08:05 We Don't Often See The Cause
Direct download: podcast263audiofinal.mp3
Category: general
-- posted at: 1:17pm AEDT
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