This episode is a repost from a podcast that I recorded on the Get Fast Podcast with Jordy and Gerard Donnelly from TriVelo Coaching. Check out this episode now!

01:02 Who Is Brenton Ford? - Effortless Swimming
02:47 The Most Common Mistake Triathletes Need To Fix
04:30 Why You Should Aim To Be “front quadrant”
05:39 Stop Leading With Your Head
07:05 How To Get The Right Timing in Your Stroke (sweet spot)
08:26 Timing Is Key To Improving Speed
10:01 The “Slow to Fast” Principle For Timing
10:59 It’s Not About Strength
12:34 How To Know If You’re Breathing Too Late
15:42 How To Time Breathing In Open Water With “sighting”
17:37 Should Sighting Be Part Of Your Pool Sessions?
20:23 Brenton’s Best Starting Breathing Drill
23:42 Are Swim Drills As Important As We Keep Saying
25:53 Adequate Time VS Frequency In Doing Drills
28:27 Technique Matters Most
29:41 Understanding The Complexity Of Hydrodynamics And Reducing Drag
31:57 Buoyancy: How To Get Yourself Higher In The Water?
34:40 Getting Your Head Down To Get Your Legs Up
36:00 Should Endurance And Speedwork Be Combined?
39:29 What Are The Optimal Rest Periods For Different Training Sessions?
42:26 Frequency And Total Volume Of Swimming Throughout The Week
46:27 Discussing The Norwegian way Of Training
52:31 Off-Season Approach To Swim Training
54:26 Brenton and Gerard’s Advice For Overcoming Anxiety On Race Day

My guest today is Kenneth Graham. We've been working together on a product called SwimBETTER by EO, which helps swimmers swim faster. Check out this episode now! 

00:42 Working As A Sports Scientist
02:19 MAD System
03:24 What Is Exciting About The SwimBetter?
04:36 Producing Force At The Right Time And Direction
07:09 Refine Your Stroke
07:43 Technique vs. Fitness
08:44 When Do You Use The SwimBetter?
10:57 How To Swim Faster
14:23 Using Pool Buoy
15:43 Increasing Proprioception
17:44 Doing Sessions On Your Own
18:57 Swimming Speed
22:34 Learning To Apply Strength And Power To Your Propulsion
26:33 Workout For Endurance Swimming
27:43 Direction Of Forces And Consistency
31:47 Make Your Stroke Consistent
32:45 Get Out Of Your Head And "feel"

I've got Ioannis Aliazis on today's podcast episode. He has recently been through the 8 Week Faster Freestyle course and is here to share his improvements over the last couple of months. Ioannis is also a freediving instructor, and we will talk a little bit about some of the crossovers from freediving to swimming.

01:01 Swimming Background
01:23 The Best Exercise For Freediving
02:03 I Found Your Channel
02:25 Going Through The 8th Week Freestyle Course
03:39 Kick Timing
06:16 2-Beat Kick In Open Water Swimming
06:53 Following A Structure
07:40 Getting Your Questions Answered
09:34 Swimmers To Freedivers
13:31 Keep Calm & Don't Panic
16:05 Build Your Confidence
19:22 Friendly Competition
20:58 Practice More And Get A Good Coach
22:00 Find The Reason To Enjoy Swimming
23:10 Listen To Your Body
23:58 Swimming Is A Feeling Activity

Today, my guest is Anthony McDonald, who has been going through some of our online courses and made such incredible improvements over the last couple of months. Tune in to this episode now!

01:01 There's Always Room For Improvement
01:34 Swimming Background
04:45 Focusing On One Or Two Things At A Time
07:38 Going Through The Highs And The Lows
11:38 Swimming On Top Of The Water
14:05 Breathing Position
18:41 Goldilocks Approach
19:23 Posture
21:05 Swimming Long Distance
24:14 Being On The Right Headspace
25:24 What Is Your Long Term Approach?
27:57 A Little Bit Of Direction

My guest today is Brant Best. We've been working together on a product called SwimBETTER by EO which helps swimmers swim faster. Check out this episode now!

00:22 The SwimBETTER
02:10 Working With Elite Athletes
04:34 Too Much Length Is Not Good
07:45 Overreaching
13:04 Why Your Hips Need To Be In The Right Position
18:30 Breath Timing
27:31 Build Up Awareness
29:32 Speak To Your Coach
32:49 Core Fundamentals
41:02 Moving Efficiently
44:49 Avoid Distractions And Increase Your Focus

Glad to have Dan Smith back in today's podcast episode! Dan is a former Olympic swimmer and now the founder of Worldwide Speaking. Join us as he shares his journey in helping parents and athletes all over the world.

00:29 It's A Fantastic Video
01:46 Retiring From Swimming Sport
05:59 Helping Parents And Athletes
09:06 Parental Pressure On Athletes
12:29 Sporting Strategy For Parents
13:38 Results Are Powerful
18:45 Developing People Skill
20:48 Worldwide Speaking & Courses
21:53 Parent Program
23:56 Small Habits Have A Big Impact

In today's episode, I wanted to get Scott Harpham from New Zealand to share his swimming improvements over the last couple of years. We talked about going back to fundamentals, consistency, and more.

00:53 Swimming Background
03:08 Starting Training
06:04 Finding Effortless Swimming
08:05 8 Week Faster Freestyle Course
09;23 Seeing A Big Difference
13:11 Constant Reinforcement To Relax
16:40 More Effort Does Not Equal More Speed
18:26 Going Back To Fundamentals
23:58 Getting The Body Position Right
27:52 Consistency Is The Key

So excited to have Eney Jones back again as our guest in today's podcast episode. Eney is an open-water swim champion and a former triathlete. In this episode, we'll talk about coaching, drills, split tempo, and ways to swim faster.

01:22 Online Analysis
05:43 Power Phase - Power Diamond
07:18  Your Catch Is Dependent On Your Body Type
10:05 Scapular Mobility Is Important
10:43 Superhero Posture
12:50 Office Chair Swivel Drill
22:53 Split Tempo
27:55 Galloping Stroke
29:17 Breathing
33:46 Eney Bouy
34:55 Using Resistance Band
39:29 Get Your Mermaid Resistance Band
44:58 Contact Eney

In today's episode, I will dive into a book called Atomic Habits by James Clear. I wanted to explain some of the concepts that I found incredibly helpful for achieving the goals that I set myself.

00:46 Maldives Swim Camp
02:31 Understanding How Habits Are Formed
03:54 Favorite Quotes From The Book
05:19 Habits Need To Be Effortless
06:40 Make A Habit Attractive
10:00 Less Friction
11:36 Make Your Habit Satisfying
13:24 It Takes Time To Build A Habit
16:33 Make Good Habits A Part Of Your Identity

Today, my guest is Paul Mackinnon, a professional running technique coach who helped many runners and triathletes worldwide. We discussed running cues, how to improve your running skill, and more about coaching. I hope you enjoy this episode!

01:16 Coaching Athletes
03:07 Nike's latest shoes
05:54 Running Cues
11:13 Common Mistakes For The Average Runner
12:26 Arm Swing Is Important To Running
13:52 Asking The Right Questions
19:57 Self Awareness
23:48 Is There Not Much Technique To Running?
27:46 Different Paces
32:16 One Cue At A Time
36:27 Focus On One To Two Things
40:03 The Balanced Runner Membership
45:14 What's Next?

I've got another guest on today's podcast. He is someone who I started working with recently to help improve his swimming, and he's gone from around 205 pace per 100 and down to the low 140s. I hope you enjoy it!

01:31 Swimming Background
04:14 Started Triathlon
05:25 I Found Effortless Swimming
06:38 5 Day Catch Challenge
08:37 Joining The Membership
12:50 Coaching And Feedback
19:57 First Race Win
22:06 Impressive Improvement
25:01 I Don't Hate Swimming Anymore
27:00 What's Next?

Today, my guest is Katherine Starr, a former Olympian, and Commonwealth Games athlete. Katherine advocates for a safe and abused-free environment for athletes. Join us as she shares her incredible and inspiring story.

00:55 Becoming an Olympic Athlete
9:00 Not Speaking Up
14:54 I Started Missing Practice
16:47 Athlete Integrity Coaching
20:54 Conflict Delayed Is Conflict Multiplied
22:29 You Are The Power
29:27 Working With Athletes And Coaches
33:14 Win From Within
36:13 Creating A Safe Team Environment
38:00 Relationship With Time
44:01 Rescue Me
47:28 Get In Touch

Carl Reader is coming back as our guest in today's podcast episode. We will talk about case studies of swimmers dealing with body pain and the best way to help them.

01:30 Neck and Shoulder Pain
04:56 Building That Core Strength
06:54 Body Awareness
09:27 Hamstring Injury
12:47 Rock And Roll Movement
14:33 Knee Injury
16:26 The Body Is Designed To Move
17:31 Lunge Exercises
20:16 The Beauty Of Functional Movements
22:41 Does Deep Tissue Massage Work?

In today's episode, I wanted to get Matthew Tones on the podcast to talk about how the 5-day catch challenge and 8-week faster freestyle course helped him get from 2:20 to 1:22 for 100 yards.

00:55 Swimming Background
03:10 Training Sessions
06:30 Started The 5 Day Catch Challenge
08:16 Immediate Results
10:15 Better Entry
11:02 Feel For The Water
12:05 Swimming With A Purpose
18:23 Training For A Triathlon
21.09 Gold Coast Open Water Swimming Club
21:54 8 Week Faster Freestyle Course
23:48 Swimming Knowledge
26:08 Power Diamond
32:27 What's Next?

In today's episode, I have a swimmer whom I worked with over the last few months. I have done some stroke analysis and coaching together for a while and he has been getting some good results I thought that's a good thing to talk about in the podcast.

01:18 Swimming Background
05:41 I Was Getting In-shape Aerobically But I wasn't Getting Faster
07:36 I Wanted To Be More Effortless
11:45 Spinning And Slipping
14:34 "Think Of It As Skating"
22:56 Awareness
28:12 Pulling Too Hard Too Fast
31:10 Catch and Pull, Comin Under The Body
35:13 There Are So Much More To Learn

Today, my guest is Abbie Fish, who is the founder and technique coach at Swim like A. Fish. In this episode, we talked about coaching kids adults and some things that will help them become more successful and better swimmers later on.

01:20 Swimming Background
04:05 What I learned When I Began Coaching
06:27 Coaching Relationship is Important
11:04 Keeping It Simple As Possible
13:00 Starting With Your Bodyline
19:51 Breathing
26:10 Ironman Training
31:52 What Should A Beginner Swimmer Learn
38:51 Push Yourself
41:24 What's next?

I was recently a guest on Kieser’s Healthy to 100 podcasts to talk about exciting topics regarding training, swimming equipment, and much more. I hope you enjoy it!

01:59 Swimming Equipment Must-Haves
04:48 Get Yourself A Good Wetsuit
07:20 Buoyancy Shorts
10:37 Training Sessions: What You Need To Know!
19:43 Training Mistakes For Swimmers
23:20 Doing Drills
27:27 Breathing

In today's episode, I want to talk about five things that helped me break out of the swimming rut. For the last three months or so, since coming to the pool from our recent lockdowns, it's taking me ages to get back, much longer than what it had in the past. I want to share a couple of things that helped me finally get back down to the times that I was doing prior to the lockdowns.

01:06 Blow-Out Session
02:53 Sprint Session
04:00 Hard Massage
05:30 Kicking
06:29 Tune In To The Rhythm Of The Stroke

My guest today is Craig Bryan. A year ago, he attended our clinic, and recently, I had the chance to do another swim analysis with his swimming and saw a huge improvement. I got him on the podcast to talk about the improvement that he made and what he did to 18 seconds off his 2 km swim.

01:08 Swimming Background
04:34 Attending The Effortless Swimming Clinic
05:23 Difference In Swimming After The Clinic
07:04 Increasing The Stroke Rate
10:27 Using The Tempo Trainer
11:59 Swimming Goals
13:07 Training On Your Own
14:43 Main Drivers

My guest today is the Queen Of English Channel, Chloe McCardel who has successfully swam across the English Channel for a record-breaking 44th time. Join us as Chloe talk about her experience in achieving this record-breaking feat.

01:47 Keeping Eye On The Price
02:45 Has It Got Any Easier?
04:28 Unsuccessful Crossing
06:15 More Channel Crossings?
08:04 Last Swim
13:43 92 km Relay Swim

https://chloemccardel.com/

On this episode, I was recently a guest on Kieser's Healthy to 100 podcasts. I was a guest there for two episodes. I thought it would be great to publish it in our own podcast because I think you will thoroughly enjoy the things we talked about in this podcast. It's pretty much going to basic with freestyle, with swimming and we looked at what really matters, what's worth knowing, what's worth doing when it comes to freestyle. I hope you enjoy this episode.

00:36 Background
02:13 Peak Of Swimming Career
04:35 Swimming Sessions
05:57 Training Sessions
06:52 Consistency
07:44 Load Management
08:27 Technique
10:02Common Technique Problems
13:26 Head Position in Pool And In Openwater
14:36 Alignment
17:13 Ripping the Band-Aid Off
20:53 Catch And Pull
21:35 High Elbow Catch
24:50 Shoulder Pain
32:43 Lower Back Pain

My guest today is Chris Natterer from Ultraworking. He is a Lead Product Manager at Ultraworking.com. In this episode, Chris will talk about what we can do to be more productive to make sure we stick to habits and also to talk about nutrition as well. All of these things tie in really well in what we do. my job is to help people be consistent with their swimming but also change their motor patterns and develop different muscle memories which really comes down to sticking to habits. So I thought this would be a good topic to talk about and why not get someone who is experienced in that area to chat about it.

01:05 Ultraworking Background
02:27 Implementing Best Practices (Work Cycle)
10:12 Debriefing
11:28 Reason Behind 30 minute Time Cycle
14:12 "Very Easy Not To Do Planning"
17:16 Consistency
23:15 Baseline and Stretch Goal
32:00 Joint Health
36:28 Nutrition

https://www.ultraworking.com/swimming
https://clockworknutrition.com/

Form Goggles
https://www.formswim.com/?sscid=b1k5_hkrgn&
Check out the Effortless Swimming membership for online coaching options:
https://effortlessswimming.com/member/membership/
View our freestyle clinic schedule around Australia:
https://effortlessswimming.com/freestyle-clinics
Click here to subscribe:
https://www.youtube.com/user/EffortlessSwimming
Follow us on Social media:
https://www.facebook.com/effortlessswimming/
Instagram:
https://www.instagram.com/effortlessswimming/

My guest today is Aidan Booth who is over at New Zealand. Aidan mentioned in one of his emails that he hit a PB on his hundred freestyle after going through the 8-week Faster Freestyle Course. Listen as Aidan shares his experience and how he broke the 1:15 Barrier.

00:51 Goal
3:11 Power Diamond
4:33 Stroke Rate
6:38 Measuring Stroke Rate
8:04 Hold Of The Water
11:19 Technique Checklist
17:38 What Keeps You Coming Back?

My guest today is Michael Riber. I contacted him a couple of weeks ago because I would love to have him on the podcast to talk about his improvement after finishing the 5-Day Catch Challenge. Enjoy

00:54 Swimming Background
09:37 Swimming Injuries
10:56 Accept What You Are And Do Something About It
16:17 Sky Diving And Swimming
18:09 Improvement After The Course
27:38 Patience
35:21 Life Is Long

My Guest today is Zac Turner, he is a physio at Kieser Australia. I have met Zac through a clinic that I was running in Melbourne, he invited me to try Kieser Gym that he worked at. I have been going there for a couple of months now, I have really enjoyed it, got a lot out of it, and now that I have come back to swimming, I've found that my shoulders have been really good as a result of strength training there. So I thought it would be good to get him into the podcast to talk about Strength Training.

01:34 Physio Background
03:16 Training Approach
06:55 Internal And External Rotation Strength Link To Swimming
10:26 Injury Prevention
14:51 Combined Elevation Test
17:11 How Can People Improve Their Overhead Range
20:36 How Often You Do Strength Training
23:57 Tapering Up

https://www.kieser.com.au/

Kieser are happy to offer this deal to listeners who want to try a Kieser strength program.
It includes:
●Initial physio session
●6x supervised strength training sessions
●6 week Kieser membership
●All for $180
Mention they listened to the EffortlessSwimming Podcast when they call up to book to access the offer.

Terms and Conditions: Only available to new Kieser clients. Must
reference the Effortless Swimming podcast when booking to redeem. Offer ends 31st of Jan 2022.

Form Goggles
https://www.formswim.com/?sscid=b1k5_hkrgn&
Check out the Effortless Swimming membership for online coaching options:
https://effortlessswimming.com/member/membership/
View our freestyle clinic schedule around Australia:
https://effortlessswimming.com/freestyle-clinics
Click here to subscribe:
https://www.youtube.com/user/EffortlessSwimming
Follow us on Social media:
https://www.facebook.com/effortlessswimming/
Instagram:
https://www.instagram.com/effortlessswimming/

Marquest joins us in this podcast episode to talk about his early struggles when he started swimming.

01:02 Swimming Background
9:00 Doing Half Ironman
09:30 I Gotta Start With Something
16:52 But Swimming
25:53 Signing Up For The Stroke Analysis
35:53 Kicking Hard
44:18 Climbing Up A Mountain
47:10 It's Not Comfortable But I Am Not Dying

My guest today is Ari Klau and he is a professional triathlete who started only at the beginning of this year. He essentially came from no swimming background at all and he is gotten to a point now where he swimming very well for someone who doesn't have a background in swimming. His background is running, he was an NCAA runner and that is particularly his strength but he is a very good cyclist as well. On this podcast, we explore what he is going through in the last year in terms of how he started with his swimming, where 's is he at now, and some of those things he has worked on and focused on with his technique to get to where's he at now. Enjoy!

3:15 Swimming Background
7:27 Start Of Training
9:38 Training Mindset
13:25 First Half Iron Man
16:04 Feel The Water
18:52 Finding The Balance
19:48 Making Some Changes
24:00 Video Analysis
26:35 Focusing On The Catch
30:21 Reaching The Minute Mark
42:21 "Feel For The Water"
46:44 Breathing

My guest today is David Tilbury-Davis. You might know him, you might not. He is the former coach of Lionel Sanders, he coaches a number of professional triathletes, he is one of the most highly successful, highly experienced triathlon coaches out there at the moment. He has been coaching for the last 26 years, he has worked with Olympic athletes, Commonwealth Games athletes, and a lot of age-group and professional triathletes. Enjoy.

04:54 Coaching Long-Term Athletes

08:26 Neurological Fatigue

13:42 Descending Set

19:30 Testing Overall Improvement

24:01 Resilience

29:25 Developing Technique

39:39 Openwater Swimming

41:15 Developing Openwater Swimming Skills

43:14 Safety

51:16 Risk Assessment Instincts

http://www.tilburydavis.com/
https://www.instagram.com/coachtilburs/

My guest today is Phil Clayton. Phil was a professional Ironman, Surf Ironman Competitor from 1992 to 2004. In 2000, he won the World Ironman Championships. He has a lot of experience as a Surf Ironman Coach and as a swim coach. His main thing is helping people get comfortable, get experience to become open water swimmers.

05:06 Swimming Background
06:55 Where Do You Start?
12:48 Swimming In The Ocean
15:23 The Story That You Are Telling Yourself
17:34 "Marine Creatures"
28:38 Breathing Cycle
29:28 Bilaterral Breathing
33:32 Creating A Community

https://www.philclaytonandco.com/

My guest today is a fellow coach, a competitor, a triathlete who has done a huge amount of racing. He has done one of the longer distance triathlons that there is, the Ultraman.

01:50 Competition/ Coaching Background
03:58 Training From Ironman To Ultraman
06:37 Not Too Much Running
07:28 Swim Training
08:33Swim Techniques
09:59 Open Water Swimming Skills
15:07 Coaching Triathletes
17:45 Changes In Coaching Approach
23:24 Focused On Mature Athletes
29:36 They Are Not Going To Remember All These Things Straight Away
30:56 Upcoming Events
32:39 Swimming Is A Great Body Maintenance

My guest today is an elite athlete who won an incredible 5 World Championships in paddle boarding and holds the course record for the Molokai to Ohau race in Hawaii. Won his first full Ironman series in 2018 and the Coolangatta Gold Ironman in 2019. Join us as Matt talks about his training sessions, visions, and upcoming races.

02:48 Loving The Sport From The Getgo
04:35 Becoming A Tougher Competitor
06:47 What I Love About The Sport
09:30 The Ultimate Humility Teacher
11:57 Training Environment
14:14 Transition From Pool To Openwater
19:36 Favorite Swim Training Sessions
27:16 Upcoming Calendar Events
28:32 Train, Train, Train And Compete
32:43 What Sets You Apart
36:36 Winning The Coolangatta Gold
43:20 Visualization And Mental Imagery
46:13 Knowing The Purpose Of Drills

My guest today is Alex from AB Physiology. Take a listen as Alex talks about the importance of breathing, shares some breathing exercises, and how we should prioritize exhale.

04:32 Strategies Used To Help People Stay Calm
06:44 Level OF Awareness Towards Breathing
09:39 Breathing Exercise
14:28 Breathing In A Highly Stressed Situation
16:16 Prioritize Your Exhale
19:40 CO2 Tolerance
29:59 Keep Your Mouth Shut And Slow Down

My guest is Olympian Tristan Hollard. I wanted to get him into the podcast to talk about his experience in qualifying, his training, and racing at the Olympics.

01:42 Holy Hollard!!
05:36 Reaching The Potential
04:01 Developing Discipline And Routine
07:56 It's Not Easy
09:43 It Changed My Life Completely
11:51 Is This What's Best For Me?
14:14 Changing The Attitude Towards The Program
18:45 Changing Your Headspace
20:37 Making It To Team
24:33 After Qualifying For The Olympics
28:38 Lessons From The Olympics
30:00 Expectations
32:44 Having The Best Swimmers In The World Around You
38:51 Mentally Reflective/Overthinking
40:58 Future Plans

My guest today is Irene Cats from Swimfitforlife based up in far north Queensland. I find a lot of similarities between me and Irene as a coach, we normally coach adults, and a lot of adults that haven't got any swimming backgrounds or adults who just learned how to swim. In this podcast, I want to talk about the things that help these swimmers be more efficient, enjoy the water more, and become better swimmers.

01:21 Swimming Principles
04:11 Starting Point
05:13 Body Position
08:39 You Can't See Yourself
10:43 Snorkels
12:34 Understanding Water And Finding Your Grip
18:37 Drills/ Bending Of Elbows
22:39 Timing
25:35 Breathing
30:39 Follow A Swimming Program/ Get Some Help
35:20 Swimfitforlife Swimming Camps

Seeing some incredible improvement with his swimming time, I want to get Chris into the podcast to get his take on what's made the difference for him and with experiences like this, a lot of listeners will surely have a lot of takeaways that could help them in their swimming journey.

01:36 Swimming Background
04:14 Training Plan For Triathlon
07:47 First Swim Analysis
04:15 Saw An Effortless Swimming Video Online
16:21 5-Day Catch Challenge
16:52 Slower With The Masters Club
18:23 Areas OF Improvement
20:14 Doing The Drills
23:09 Variable Pace Training
26:15 Not All Sunshine And Rainbows
34:45 What's Ahead
36:51 Recording Swim Videos

I have been working with Chris for a little bit over a year and recently had a good result in his Ironman swim. I thought it would really good to get him into the podcast to talk about what he has done to improve his swimming.

01:09 Swimming Background
02:40 Swimming In The Dark
04:18 Reluctant To Record A Video
06:02 Ripping The Band-Aid Off
08:03 Get Over That Fear And Talk About It.
09:42 Ironman Race
15:57 Focusing Technique and Drills
17:50 Training Solo
18:42 Confidence In The Pool
20:32 Areas Of Improvement
24:16 Sprinting Faster

r

My guest today is Prescott Balch. Prescott was recently featured in one of our YouTube videos where we are looking at how can someone can go from 2:10 minutes per hundred down to 1:30. I want to get him into the podcast to talk about his experience and frustrations when it comes to open water and how he was able to manage it.

02:03 Swimming Background
04:19 Don't Try To Work On Too Much
05:44 Steady Progress
08:21 Terrible Race Results
10:34 Frustrations
13:51 8 Week Faster Freestyle Program
15:13 Open Water v.s. The Pool
20:19 Half Ironman
25:23 Starting Slow In Triathlon Swim
26:45 Easy Speed
28:28 You'll Never Know What Race Day Brings
31:51 Always Be Humble Enough To Go To Basics
33:21 Breathing And Relaxation
34:10 Learn To Like Open Water Swimming

Our guest today is Ben Kent who had recently made some big improvements with his swimming time. I like to get people who have gone through some of our programs and mage improvements just to show that it is possible and with the right focus and know how you can really make changes to your times by improving your technique.

00:54 Swimming Background
01:50 They Told Me I Could Not Run Anymore
02:38 Doing The 5 Day Catch Challenge
04:58 I feel Like Going Slower And Swimming Easier
06:46 Contrast Drills
08:00 Motivated After Seeing Improvements

Our guest today is Neil Agius who recently broke the World Record for the Longest Non-Stop Swim in the Ocean which is 125km over 52 hours. Join me as Neil talks about his incredible swim.

01:53 After The Swim
02:47 How Much Time To Train And Prepare For The Big Swim
03:33 Week Structure/Scheduling
04:16 Managing Emotions And Energy
06:26 Strategy For Dealing With Long Swims
07:26 Swimming Conditions
10:29 Cadence And Conserving Energy
12:15 Raising The Level Of Capacity
13:34 The Team
20:47 Energy And Spirituality
22:28 Self Realization
24:47 Turning Negative Into Positive
25:50 Race For A Cause: Wave Of Change
30:43 Getting Back To The Water
32:42 Future Swims

Facebook:
https://www.facebook.com/neilagius.official

Instagram:
https://www.instagram.com/neil.agius/

Today, we are talking about the 5th and final Core Principle of Fast Freestyle: find your rhythm and timing.

00:36 The Dancing Part Of Freestyle
01:13 Kick Timing
04:35 Use Different Types Of Kick
10:33 Serape Effect
13:35 Hand Speed
14:07 Split Tempo
17:54 Drills
19:22 8 Week Faster Freestyle Course

In today's episode, we will be discussing the core principle number four of Fast Freestyle, which is developing an effective catch and pull.

01:40 No Need To Overpower The Catch
03:07 Teaching The Four Key Positions
04:00 Start Of The Catch
06:00 High Elbow Catch
07:35 Power Diamond Position
10:20 Exit Of The Stroke
11:36 YMCA Drill Progression
14:38 More Drills To Work On Your Catch
15:07 Setup Phase
16:35 Path Of The Hand
17:57 Hand Speed

Today we are talking about the third core principle of Fast freestyle which is Rock, Return And Align.

00:36 Rock v.s. Rolling
02:15 Return
03:24 Correct Entry
06:08 Align

In today's episode, we're looking at Core Principle Number 2. This principle is all about minimizing drag. Here are the three things that we covered on this principle.

01:46 Proud Posture
05:06 Taut Core
9:00 Effective Kick

The 5 Core Principles Of Fast Freestyle:
https://effortlessswimming.com/5-core-principles-of-fast-freestyle/

In this week's episode, I want to cover the foundation on how we teach technique and the structure that we follow when we analyze stroke which is the 5 Core Principles of Fast Freestyle.

01:45 Use Your Diaphragm
02:29 Breathing Exercises Out Of The Water
03:42 Box Breathing
04:04 Relax Your Chest And Upper Back
05:38 Having The Right Posture
06:52 Letting Go When You Exhale

The 5 Core Principle Of Fast Freestyle:
https://effortlessswimming.com/5-core-principles-of-fast-freestyle/

My guest today is Frank Sole who is a fellow coach from Arizona and the author of "The Five 'B' To A Succesful Triathlon Swim. Reading through his book, I found so many similarities about how we coach. I want to get him to the podcast because I think there will some good discussion about it and I would love to learn from other coaches.

01:14 Coaching Approach
03:16 Working With Masters And Triathletes
04:31 When Do You Expect To See Results
08:34 The Ability To Relax
15:11 Teaching The Right Posture
20:14 It's Always About The Swim But It's Not Always About The Water
24:57 Either You Got Or You Don't?
34:53 Multitasking
40:58 SR X SL=Velocity
52:41 More Mentally Tired Than Physically Tired
56:39 Opportunity To Improve
1:01Even Out Of Chaos Comes A Blessing

My guest today is Simon Hearn, a professional triathlete whom I've known for a couple of years now. He turned pro in the last two years and I want to get him in the podcast to talk about that journey and a little bit about his journey in swimming.

01:49 Start Of Triathlon Journey
03:35 Turning Pro
05:54 Impostor Syndrome
08:16 Placing 4th On A Full Distance Ironman
09:27 Swimming Background
14:16 Training Surges
16:42 Prescribed Pace
18:23 The Gap Between Effort Levels - Developing Gears In Between
26:02 As A Physio
30:44 Mobility And Stability Work
37:37 Being Conscious In The Water
39:29 Motivation
41:35 Begin To Be Comfortable Being Uncomfortable

My guest today is Nic Owens who is based in Sydney. Nic mentioned that he has been stuck with his time for over a year and now recently has made a significant improvement with his time. I want to get him into the podcast so that he can share what he did to achieve this huge improvement

01:14 Reaching 17 Minutes Per Kilometer
03:21 Does It Feel Different?
04:34 Needing To Stretch Time Between Each Stroke
05:48 It Made A Lot Of Sense
08:33 Take-Aways From The 5 Day Catch Challenge
10:57 Enjoyment In Swimming
13:25 Technique and Consistency
15:37 Room For Improvement

My guest today is Brett Hawke. Brett is a former Australian swimmer, two-time Olympian, and Commonwealth Games, medalist. He has competed and coached at the elite level and has a number of athletes who did very well at the recent Olympics. In this episode, Brett talks about his coaching, as well as some of the methods he likes to use and how likes to train sprinters.

01:42 Significant Race in 2020 Tokyo Olympics
03:58 Bruno Fratus Winning His First Medal
05:14 From Elite Swimmer To Coaching
07:38 Sometimes You Need To Stop And Let It Go
08:52 Talents In The Australian Team
13:09 Fundamentals Of Sprinting
15:51 Beating World Records
18:08 We Tend To Put Limits With Ourselves
19:29 Favorite Things About Coaching
21:36 Psychology Of Sports
27:48 Coaching Style

My guest today is Kiah Melverton who has just returned from Tokyo. She recently placed 6th in the 800m and the 1500m Freestyle. Join us as she talks about her experience during the trial, leading up to the Olympics and the Olympics.

1:33 Racing With No Crowd
4:31 Leading To Trials
5:40 5 Weeks Between Trials And Olympics
6:59 Is It Harder To Hit PBs in the Olympics?
7:50 First Race
9:02 Making The Finals
9:57 Fake Crowd Noises?
10:41 Sleeping At Night Before The Finals
11:40 Olympics Being Postponed For A Year
12:28 The Australian Team
15:55 Leadership Group
17:16 Watching It Live
19:32 Typical Week Of Training
21:30 Being A Distance Swimmer
24:54 Technique And Drills
28:24 Tension Is The Enemy Of Fast Swimming

Joining us again is Carl Reader. He has a background in Exercise Physiology and Pilatesbut primarily working in Functional Movement. We recently created a course together which is Functional Movement for swimmers. in this course, Carl teaches you how to do some of the primary movements correctly that is going to help you as a swimmer.

3:47 Scientific But Not Functional
5:04 Injuries are Caused By Movements That Are Not Functional
6:16 Serape Effect
8:35 Shoulder Issues
10:07 How Much Does It Take For Someone To Make The Change
14:55 Core Strength And Squatting
18:24 Squatting Is The Body's Power Position
20:02 Swimmers And Squatting

https://www.effortlessswimming.coach/functional-movement/
https://carlreadercoaching.com/

Joining us in this podcast is Brad Beer who is an APA Sports and Exercise Physiotherapist, Founder of POGO Physio, best-selling author of 'You CAN Run Pain-Free!', podcast host of The Physical Performance Show, and also an experienced runner and triathlete.

1:08 Working with Elite Athletes
2:28 Common Trend in Injuries Among Athletes
5:05 Avoiding Injuries When you are Coming From Off-Season
7:57 Strength Versus Mobility
10:49 The Importance Of Fueling
16:37 Swimming Background
20:45 Why Does Under Fueling Leads To Bone-Stress Injuries
24:50 Swimmers With Shoulder Injuries
30:06 Injury Rehabilitation And Recovery
32:48 Capacity Testing

Amy recently did the Cairns Ironman. She had a pretty big PB. She went from 1:18 down to 1:09. I invited her to the podcast to chat about what she did to make such a big improvement on her swimming speed.

01:05 What Inspired You To Work On Your Swimming
02:26 Take Away From The Effortless Swimming Clinic
03:08 It Takes Patience
04:20 Making Changes Permanent
05:46 Clinic Expectations
07:59 Noticing Changes On The Stroke
08:44 Keeping Those Changes In The Openwater
11:00 Few Things At A Time

Julie McDonald is one of Australia’s most celebrated Swimmers. She’s competed in 2 Commonwealth Games and 2 Olympics. Julie held the Commonwealth Record for the 800m freestyle for 21 years, the longest standing record for any Australian. Join me as Julie talks about her experience competing in the Olympics.

00:46 Exciting Swimming Events Going On
06:00 Is It All About The Gold?
10:10 Going To My First Olympic
13:08 Getting Your Head Into The Right Space
16:47 Olympic Flashback
19:52 Best Swim
22:17 Second Olympic Performance
27:39 Listen To Your Body
28:51 Using Logbooks
30:50 Hardest Week Of Training
34:43 Transition From Athlete to Working
39:51 Positive Mindset Is A Daily Activity
46:27 Consistency

Abe Goldberg has recently been through the 5-Day Catch Challenge. He knocked 7 seconds per hundred of his 1000 yeard time trial. I thought it would be great to get him on so that he can share what he changed about his stroke and about his swimming because I think it's going to be relevant to a wider audience and I am sure there's going to be some learning that people can take away from this and will apply it to their own swimming.

2:10 Open Recovery Versus High Elbow Recovery
4:10 Doing It Consistently
5:49 Being Mindful Of Front Quadrant
8:58 Using Bouyancy Shorts
11:46 Swimming Downhill
12:30 It's Okay To Come Up With Your Way Of Doing Things
14:50 Ongoing Commitment
17:07 Using Numbers

My guest today is Sam Laidlow who is considered one of the best triathletes in France today. He is born in the UK and was raised in French Pyrénées. Join us as Sam talks about his training, beliefs, and goals.

00:46 Working Hard And Working Smart
01:59 Dad As A Coach
03:39 Swimming 3X A Week
05:22 Big Part of Success In Swimming Is How Much You Enjoy It
06:06 There Is No One Way OF Swimming
08:18 Swimming With Stones
09:56 Strength Development
12:41 Go-To Sets
15:03 Should I Learn How To Flip Turn?
16:32 If You Don't Use It, You Will Certainly Lose It
17:47 Spending Too Much Time Running And Biking
19:16 Main Goals
22:38 Best Time
23:42 This Is What I Want To Do
27:29 Contact Sam Laidlow

In this episode, I am chatting with Phil Rush, who has the fastest double and triple crossing of the English Channel. In this episode, we chat about a number of things including how can you get better at adapting to the cold, the type of training that you need to be doing if you are looking to do a marathon swimming, what are the important factors when you are thinking of the training that you are doing. Is it the distance that you are doing? Is it the speed? Feeding? What are some aspects of the training? If you are into open-water swimming, cold water swimming, or looking to increase the distance that you are doing, then this a podcast for you.

03:21 Successful Crossing Despite The Pandemic
4:13 Everybody's Body Reacts Differently In The Cold
05:27 Strategies If You Find Someone Getting Cold
10:31 No Filter, No BS
15:50 Getting Into The Right Mindset
19:01 Controlling Your Mind
28:35 Cold Water Adaptation
31:52 What Is The Best Way To Train For An Openwater Swim?

My guest today is Peter Bloor from Vietnam. I invited him on the podcast to talk about the impressive results he has observed after day two of the '5 Day Catch Challenge'. He shared about what he had changed and did to make such an improvement.

1:00 Swimming Background
3:35 Did the '5 Day Catch Challenge' Each Day Twice
4:45 Less Tired And Feeling Better
5:45 The Importance Of Slow To Fast
8:19 One Focus A Day Is The Way To Go
10:05 Watching Swim Videos On Youtube
12:11 Training Sessions
13:53 8th Week Program

My guest today is Jeff Grace from Swimming Specific Yoga. Jeff has been in the podcast before. Now he is coming back to talk more about body awareness, mobility. preparation and many more.

02:26 Moving Better With Yoga
04:55 Body Awareness in Overhead Movements
06:55 Thoracic Mobility
08:18 Increasing Thoracic Spine Mobility
12:36 Rock Not Roll
13:21 Cross-Body Connections
15:05 How You Perform Drills Is More Important Than How Many Drill You Do
17:04 Activation and Relaxation
18:44 Effortless Effort
23:10 The Breath
26:02 Preparation

My guest today is Bevan Mckinnon. He is a coach at Fitter Coaching and he hosts a podcast called Fitter Radio. Bevan coaches multiple pro triathletes who have won several Ironman and 70.3 Distance Events. He has also won the Age Group World Championships in Kona and other long course events. In this episode, we are talking about some of the lessons that he has learned over the last several years of coaching and how they might apply to triathletes and swimmers who are looking to get better at swimming.

8:41 Environment And Coaching
9:57 Being An Objective Coach
11:27 Coaching Pros and Age Groupers. Is There A Difference?
12:47 Art of Coaching And The Science of Coaching
14:56 Teaching Teachers How To Teach
18:21 Giving The Athletes The Power To Decide
27:52 Swim Chute
33:40 Increasing Stroke Rate
Finding The Right Resource

In todays episode, I want to go over an article that I was sent recently by Bevan Mckinnon who host the podcast Fitter Radio. I thought it is going to be worhtwhile going over this article that he sent because when I first read the title and when I read the first couple of paragraphs, it kind of got my hackels up a little bit, thinking that this is not right but as I continue to read through it, I found myself agreeing to most of this.

1:50 This Isn't Right
2:49 Drills Change Certain Aspect Of The Stroke
3:14 Knowing The Purpose Of The Drill
4:17 Making It As Simple As Possible
5:32 YMCA Drill Progression
10:36 Make Sure You're Doing The Drills Correctly

Joining us in this episode is Kris Martenstyn from Singapore, who had some great results from the 5 Day Catch Challenge that we recently run. He will talk about the improvements he has seen and what he may have changed about his stroke to get these results.1:02 Swimming Background
2:56 Bringing In The 5 Day Catch Challenge Into My Workouts
4:19 The Entry
9:09 It Was Good To Come Back To Basics
12:00  Good Technique And Relaxation In The Water
15:33 Stick To The Routine
16:39 Swimming Makes You a Better Runner
17:58 Going Forwards
19:39 Achievement UnlockedPUT the 5-day catch link

My guest today is Quang Pham who recently had a significant improvement with his swim time. I thought it would be useful to have him share what he has done to improve. Listen to this episode, you might pick a couple of things that you might implement on your own.

1:40 Benchmarks

04:29 What Made The Difference

5:48 Swimming Has Become Easier

7:18 What Works Best For Me

8:37 What Got Me Into The Pool

12:00 The Next Step

13:59 Having A Structure

15:52 Initializing The Catch With The Ring And Pinky Finger

Joining us in this episode is Trey St. John whom I have been working with for a couple of months. Trey recently joined a triathlon and couldn't believe that he clocked in a sub-24 minute time. Join us as Trey talks about what he thinks contributed to this significant change.

00:47 Swimming Background
1:55 I Needed To Start Swimming
3:19 Watching Feedback Friday Videos
5:38 Fitness Is There But No Technique
6:03 I Really Wanted To Qualify
8:44 I Started Seeing Improvements
12:07 Using A Different Pair Goggles Right Before The Race
14:47 Consistency. Strength Work. Coaching
18:30 Using Bands
22:08 Providing Stroke Analysis Online
25:02 Awareness In The Water
25:22 Small Changes Can Make A Huge Impact
26:50 Preparing For Open Water Swimming
28:49 Open Water Sighting

My guest today is Hollie Buerckner who just completed a 100km around the bay, starting from Port Melbourne finishing in Sorrento. Join us in this podcast as Hollie shares her experience during that 5 day swim.

4:52 Having a great support system is important

7:27 Unlucky Weather

8:28 First To Last Day Experience

13:47 Struggles

21:59 Block Negative Thoughts

26:30 Swimming With Your Old Self

31:11 Everything Comes To An End

33:56 Expand your Comfort Zone

40:10 Post Swim

48:50 It's Not About Winning, More on Improving Yourself

My guest today is Chung-Haun Li who has been on our Stroke Analysis Membership for 12 months. I have asked Chung-Haun to guest in our podcast to share his story and improvement for the last 12 months because he's had a pretty significant improvement with his time and technique.

01:14 12 Months Ago
02:29 I Didn't Know What's Wrong With My Stroke
05:03 " The Only Thing That I Know Is That I Am Slow And I Didn't Know What To DO"
08:19 Improving My Balance
11:55 Improving My Stroke Rate
15:42 Your Threshold Speed Is Just A Percentage OF Your Top Speed
19:41 Planned Work Out
20:51 Frustrations

Rebecca Hollingsworth recently swam across the Cook Strait. In this episode, she talks about how her preparation, training, and experience on that swim.

00:40 It's Supposed to be 23km
2:23 Training While Waiting For Another Window
5:00 Doing A Tandem Swim
8:42 Not Slowing Down
9:28 Cold Adaptation
11:08 Fuelling
14:35 After The Swim (Mental Toll)

My guest today is John Hancock, the most recent person who successfully completed the Lake Taupo swim.

00:46 Lake Taupo
02:29 Deciding To Cross Lake Taupo and How Long is The Preparation
05:34 Is 2 Month Preparation Enough?
08:27 "As Long As You Can Keep Moving, You Will Get There"
09:53 Recovery
12:16 Thoughts While for 14 Hours
16:49 Positivity v.s. Dark Thoughts During The Swim
23:39 After The Swim
28:39 Swimming With Squad

John's Swim Report:
https://www.dropbox.com/s/eug07sqzhortyvm/210315-Taupo%2040.2%20swim-compressed.pdf

In this episode, I want to talk about making your swimming effortless. I have been watching about Lionel Sanders, a professional triathlete has put up in his swimming recently which he has titled "Stop Sucking At Swimming" and he is basically trying to improve his swimming to be a front pack swimmer in his swim and not lose so much ground on his swim. It has been interesting hearing him talk about the things that he is going through and how he is going to change his mindset and his approach to swimming.

00:56 Try Less To Go Faster
02:35 Try This The Next Time You Are In The Pool
04:22 Effortless Swimming?
05:16 Not Going To Happen Every Time
05:37 Do A Longer Warm-Up
06:36 Sets That Progressively Get Quicker
08:16 Get Your Technique Looked At And Be Consistent

Do you only have one speed?
In this episode, we are talking about developing your gears as a swimmer. If you want to develop your ability and your skills as a swimmer or as a triathlete, then it is going to really pay off to be able to adjust the effort you put in and the speed that you get back as a result of it. We are also talking about the common mistakes that people make when they struggle to increase their speed.

01:15 Accordion Effect

02:23 Apply More Pressure and Power At The Front Of Your Stroke

03:31 Difference In Speed Is Minimal

07:25 Tighten Up The Kick

08:41 Tuning Into Your Breathing

I thought it might be useful through some of the things that I am tweaking, adjusting, and changing with my own swimming that you may find useful in your own swimming.

00:36 Changing Habits and Having a Good Routine
02:55 Starting The Day The Right Way
05:50 Training Harder and Longer Sessions
06:17 Expanding Skillset and Boundaries
10:03 Listening to Fictional Audio Books
11:16 Loosening Up and Staying on Top Of My Mobility
12:58 Do Less

In this episode, Chuck, who joined the Effortless Swimming Membership a couple of years ago, shares about his swimming experience, his hesitation in joining the membership, and how he has significantly improved over the years

01:06 Joining Effortless Swimming Membership

04:23 Putting Attention To More Important Things

08:52 It's all about "Reduce Drag, Increase Propulsion"

13:49 What You Think You're Doing And What You Are Actually Doing Often Times Are Different Things

16:24 You Can't Change Your Stroke Overnight

16:53 "I Didn't Know Where My Lats Were"

00:58 Swimming Background
01:53 Joining Ironman After A Heart Attack
04:57 "Never Did Any Freestyle"
11:05 Comparing Strokes From A Month Ago
12:04 Finding The Right Balance With Your Stroke (Sweet Spot)
14:12 Not Power But Technique
14:30 "You Don't Know What You Don't Know"
16:05 Breaking It Down (Focus On One Thing At A Time)

Here's the third installment of our podcast episode with Sam Fenton. In this episode, Sam discussed what really is Deep Core, the muscles that are involved in strengthening the deep core, and some exercised to improve it.

1:11 What Is Deep Core?
3:17 Stability Of Pelvis
4:11 Inter-Abdominal Pressure
6:40 Crossfitters Destroying Their Joints and Back
08:48 Serape Effect
11:34 Need To Learn The Fundamentals
14:53 There Are No Secrets In Drills
17:45 Leg Lift
19:38 Cat Dog Exercise
23:06 Control High Performance

Welcome to Part 2 of our podcast episode with Sam Fenton. In this episode, Sam talked about the importance of having ankle strength and flexibility; and how can you improve your stiff ankles.

04:36 Why Underwater Dolphin Kick?
05:36 Ankle Strength And Flexibility
07:04 Range And Strength
09:21 How Do You Improve Range And Strength?
12:39 Need To Have Strong/ Smart Feet
13:03 Improving Stiff Ankles
19:28 Improving Strength
23:54 Conditioning Takes A Long Time.

Sam Fenton is the High-Performance Manager of Control High Performance, he has been involved with sports for close to 20 years now and is in charge of Strength and Conditioning/ Performance programs.

Sam will be joining us for a three-part podcast, for the next episodes, Sam and I will be talking about:

Part 2:Transforming Your Feet Into Propellors (Even If Your Ankles Are STIFF!)

Part 3:Deep Core vs 6-Pack Abs - Developing What Really Matters In Swimming

Watch out for the next episodes!!

05:42 Looking Into High-Performance Approach
06:12 High-Performance Approach and Physical Literacy Approach Together
07:12 High-Performance Approach - Wholesome Approach
12:21 Does Elite Swimmers Suffer As A Result Of Taking Softer Approach?
15:53 Being Smart About Your Rest
16:52 Incremental Improvements
19:01 For Coaches Transitioning to High-Performance Approach
22:55 Thinking Brain v.s Feeling Brain
24:15 Going Into The Zone
26::34 What Happens If You Are Training Tired?
27:02 Pre-Training Routine
28:36 Load Management
32:25 Follow The 10% Rule
33:47 Strength and Conditioning - Balance Your Body Out
===

1:15 WHY? Total Body Force Swimming
3:50 do not focus on trying to feel the water
5:14 use whole body to create force
7:40 Bilateral breathing > Is bilateral breathing necessary?
9:21 TBF swimming gives both rhythm and balance >
12:08 straight arms recovery stroke
12:45 hand entry
13:15 head position
14:55 find the stroke that best suits you

My guest in this episode is Ryan Twist, a Podiatrist from Bayswater Foot and Ankle Clinic. Anyone who is listening who wants to get into running or they have been running and they have found themselves injured, this episode is for you.

01:13 People Are Starting to Pick Up Running And Walking

02:49 What Are The Most Common Running Injuries?

04:56 Recommendations For Beginners (Walk Run Cycle)

06:33 The Best Strengthening Exercises For Runners

10:21 The Wrong Shoes Can Cause Injury

15:10 Injuries And Niggles: When To Run And When To Stop

18:27 How Much Should We Run?

20:37 Running Slow To Running Fast Makes A Massive Difference

24:36 Nasal Breathing

26:18 Be Patient

26:59 Role Of Mobility I Avoiding Injury

Shawn is an Ironman triathlete based in Nova Scotia, Canada. A year ago, he started some changes in his stroke and in the course over the last year, he has effectively gone from a 2:25 per hundred pace down to 1:31 per hundred. Shawn will share how he has done that, what changes he's made to his stroke and how might incorporate this changes to your own stroke.

00:56 Impressive Improvements
03:49 Everyting Was Wrong With What I Was Trying To Do
04:56 Increasing Your Stroke Rate
06:44 Finding The Sweet Spot For Stroke Rate
11:33 Timing Your Kick With The Rest Of The Stroke
12:32 What Are You Thinking About When You're Swimming In Terms Of Technique
14:08 Swimming From The Inside Out
16:42 Keeping The Videos Simple

Melissa Urie is the first woman to complete 895km Uberman Ultra-Triathlon. In this podcast episode, she shares her experience during the race, doing training, and getting through the race with the use of mental strategies to survive the tough times.

5:22 Training For Uberman
10:23 The Power of A Positive Mindset
12:43 Proving Yourself That You Can Do It
13:51 Building Your Confidence
17:29 Giving Up Is Not An Option!
19:15 Post Race: Mental And Physical Recovery
25:24 Moving Forward By Going Back To Basics
29:18 Finding Identity Outside Of Sports Is Important Too
31:47 Overcoming Imposter Syndrome
40:52 Training Session Management
43.24 Combat Decision Fatigue With Better Mental Habits
46:48 How To Trick Yourself Into Doing The Hard Things
55:00 What Keeps You Going?

Welcome back to another podcast episode! Today, I'll be sharing my top tips for making your open water swimming enjoyable and more challenging. Listen on in!

00:27 What Are the Drills You Can Do?
1:47 How to Break Down Or Structure An Open Water Swim
3:37 Don't Overthink It!
3:56 Overcome Open Water Swim Anxiety
5:55 Progressively Make Your Swimming More Challenging
6:39 Dynamic Breathing

Welcome Back! Here in Australia, there are a couple of pools that have started to open, you can book individual lanes for a certain amount of time. So I thought of doing a podcast talking about the best ways to get back to training once your pool has opened.

00:55 Time Frame
01:54 How Many Sessions?
02:52 What Will You Experience?
04:19 What Type Of Training Should You Be Doing?
08:39 Warm Up With Fins
09:41 Therebands
10:19 Time Trial

In today's episode, we sat down with the author of the book Your New Prime, and promoter of men's health and wellness, Craig Cooper! We talked about the active approach to maintaining your physical and mental health as you age, how to get out of complacency, and how to start thriving and making steady forward progress in life.

3:40 Passion For Health
7:06 Adjusting Your Fitness As You Age
11:40 Cultivate The Friendships In Your Life
17:58 Break Free From Complacency
21:55 The Element Of Uncertainty
23:20 Live In The Moment
25:08 Good Friendships Are Key To Positive Mental Health
28:55 Life Is Challenging For Everyone
30:03 Get Together
33:45 What's Next for Craig Cooper

In today's episode, we are joined by a lifelong trainer and athlete Andrew Read as he talks about his program 28-day Challenge. Andrew talks through how important going back to the basics is and some of the necessary skills to influence your success at living a healthy lifestyle.

4:19 Creating A Mindset Component
5:32 Going Back To The Basics Matters
12:40 Understand How You Learn Best.
15:32 Cut To The Chase
17:35 Your Body Is Built For Walking.
20:59 Consistency Makes The Biggest Difference.
23:53 Starting From Scratch
25:02 Give It Time
28:10 Carrot And Stick Approach
31:46 Identify What Triggers Your Bad Habits And Make A Plan
35:35: Change Starts With You
37:22 Asking the Right Questions

We are joined by Dr. Greg Wells who is the author of the book Rest, Refocus, Recharge. We discussed some of the things that are discussed in his book. He shares some strategies on why doing less will actually achieve more, how to stop reacting to things and be more deliberate, taking full control of your love, refocusing your attention and how you can stop being a slave to busyness.

02:05 Slowing Down
04:05 Sleeping As A Tool Tool To Recharge
07:29 Doing Less To Achieve More In A Day To Day Life
08:51 Pump The Breaks, Open More Space and Have More Control
11:29 You Don't Need To Do What Other People Expect Of You
13:39 From External Validation To Intrinsic Motivation
14:26 Stop Reacting And Start Being Deliberate With What You're Doing
17:08 Metacognition
21:41 Reaction versus Response
24:50 Helping Kids With Cystic Fibrosis
26:53 Pay Attention To What We Have
29:59 Multitasking Can Lead To Distractions
37:22 Get Away From Your Device - "123 Practice"
39:28 The Psychology Of Being In The Water
43:17 Bring Your Attention Right Back Into The Present Moment
48:00 It's Process Not Outcome

Marc Evans joins us in this episode to talk about the possible things you can do at your home during these times. In this episode, Marc discussed maintaining the feel of the water, the importance of mobility, stability, and flexibility.

00:38 Triathletes In Motion
02:40 It's Not The Strongest Athlete That Wins The Gold Medals
06:19 Functional Strength
06:58 Most Of The Triathletes Underswim In Volume
08:01 Having A High Elbow Catch
08:40 Sculling Your Hands In A Tub Of Water
10:10 Mobility Test
11:30 Technique Is Related To Mobility And Stability
12:43 Put Your Heart Monitors And GPS Aside
17:24 Using Therabands
18:55 If You Can Get It Right Out Of The Water, You Can Get It Right In The Water
19:18 Fingertip Wall Slide
22:42 Q Swim App
23:09 Swimm Specific Yoga
23:48 Cold Showers

Tim Ballantine is a full-time endurance coach and the owner of Koa Sports. In this episode, he shares about being a coach, finding your passion, not having all the answers and intensity in training.

02:56 Coaching Philosophy
05:30 "You've Got To Find What Works For You"
06:17 You Can't Be All Things To All People
07:01 "It's Not The Words, It's How You Say Them"
09:25 "If You Don't Like It, You're Not Going To Last Very Long"
10:31 There Is No Cookie Cutter Here
14:48 Swimming As A Barrier To Entry In Triathlon
19:02 Coaching Remotely
20:18 "Don't Be Afraid To Say That You Don't Have All The Answers"
24:20 Injecting Intensity In Swimming
31:19 There's Always Something To Work On

Dan Smith joins us in this episode as he talks about his swimming, drug addiction, building character and his road to redemption.

01:28 Swimming Life As A Youngster
03:41 Burnt Out At The Age Of 14
04:46 It Was More Of An Escape For Me
05:44 What Would I Pass On To My Kids
08:38 I Am Not Defined What I Used To Be Or What I Should Be
09:53 2016 Rio Olympics
12:18 Dealing With Emotions After The Olympics
15:52 Rebuilding Your Stroke
20:11 You Got To Be Patient In Unlearning Bad Habits So That You Can Learn New Habits
26:21 Cues Used On Strokes
28:01 I Had To Go Backwards To Go Forwards
30:33 "I Am Not Worried About The Clock"
31:52 Be Realistic About The Bad Days
32:53 Tracking Your Training
34:54 Distractions Around Training

00:43 Jason's Background
03:51 Dealing With Missing Out On Olympics
07:15 Being Comfortable With The New You
09:04 Without Swimming, I Wouldn't Be Able To Grow Into The Person That I Am Now"
09:49 Planting A Seed
10:48 Performing Best When The Pressure Is On
16:01 Swimming Is A Sport Where You Operate With Calmness
18:09 Becoming More Of Yourself
19:15 Nervous Energy
20:27 Having A Little Bit Of Fun
22:47 Making It Personable
26:41 Simplifying Data
30:19 Learning From Being A Swimmer To Coaching
40:02 "It's The Sense Of Achievement That Gives Us The Motivation To Continue"
41:50 Winning The Day Early On

01:50 Working On Soft Skills
02:44 It Comes Down To The Way They Do What They Do
03:58 Vibe And Connection Among People
05:23 Building A Team Culture
07:10 What Does Your Values Look Like?
09:00 Identfying The Actual Behaviors That Will Say "This is Who We Are"
10:05 Responsibility Is About Me, Accountability Is About Me
12:26 Love, Care And Consideration Are Important Words Too
17:35 What Can You Do Better?
20:42 Problem Solving Is An Incredible Learning Tool
26:23 Asking The Right Questions
27:54 Stop Being So Obsessed With The Physiology
31:38 Training Is From The Neck Down But Coaching Is From The Neck Up
32:41 It's All Mental At The Top Level
38:33 You Don't Want To Burn All Your Matches Straight Away
41:05 Watching People Grow
41:45 Developing The " I Can" Attitude
46:41 Online Course For Coaching

My guest on today's podcast is Stephen Jackson who first attended a clinic in 2017. At the time he was a 2:20/100m swimmer, and over the course of the last few years
he's been able to move into the 1:40/100m range. In this episode, you'll learn what to expect as you progress in your swimming journey and how you can find continual improvement in your technique and speed.

1:09 Athletic Background
1:54 I Swim Like A Rock
3:14 Before And After The Clinic
3:54 What Got Me In
5:00 Making It Simple
7:25 Don't Limit Yourself
8:19 Implementing The Changes Of The Stroke In A Race
10:00 "It's Motivating If You Know What Can Make You Faster"
11:00 The Difference In Training
12:37 It Starts With The Posture
14:10 Target Pace

Eney Jones is coming back for the third time to share what she has been working with recently and about trying a different approach for triathletes who needs help with their swimming.

01:31 Origin Of Phrases That Swim Coaches Have Used
08:26 Core Connection
10:18 Working With Triathletes
12:43 The Mental Aspect
13:41 Aloha!
15:54 Alternate Ego
17:26 You Either Win Or You Learn
19:28 Between The Stimulus And Response
21:24 Going Back To The Fundamentals Of Breathing
22:49 Connecting To Your Breath
24:37 Shells And Rocks
32:36 One Size Doesn't Fit All

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