Have you ever realized you’re spending thousands on supplements that do little more than clutter your cabinet? One athlete was on the hook for $6,500 a year—until Taryn Richardson helped her strip it back to what truly makes a difference. In this episode, Taryn breaks down how to use simple blood tests to guide your choices, and spot the supplements worth keeping (and those you can dump). Stick around—you’ll finish this show knowing exactly which pills, powders and potions deserve a place in your daily routine.

00:00 The Supplement Dilemma: What's Worth It?
03:06 Blood Tests: A Key to Personalized Nutrition
07:07 Iron and Vitamin D: Essential Nutrients for Athletes
11:25 Creatine and Protein Powders: The New Norm?
15:26 The Multivitamin Myth: Are They Really Necessary?
19:11 Electrolytes and BCAAs: When to Use Them?
21:11 The Strategic Approach to Supplements

Taryn Richardson
https://www.dietitianapproved.com/academy

Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/

Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership:
https://effortlessswimming.com/training-and-membership-plans/?el=blog

This a rebroadcast from the Get Fast Podcast with Jordan and Gerard Donnelly from TriVelo Coaching
Trivelo Coaching: https://www.trivelocoaching.com.au/

Welcome to this week's episode of the Effortless Swimming Podcast. This is a rebroadcast of an episode where I was a guest on the Get Fast Podcast with TriVelo Coaching with Jordan and Gerard Donnelly. On this episode, I'll talk about how triathletes can swim minutes faster in any races that they're doing.

So if you're a triathlete or you're interested in triathlon or open water swimming, there'll be a lot here that can help you improve your swim speed and ultimately make it easier. And a lot more enjoyable. Let's get into this episode on the TriVelo Coaching Get Fast podcast.

01:15 - Why Swimmers Get Stuck
03:30 - Are Athletes Doing It Wrong After Coaching?
06:50 - How Long Does It Take To Change Swim Habits?
10:05 - Is A Lack Of Fitness Holding Your Technique Back?
13:30 - Overcoming the 2nd Plateau
19:45 - The Ultimate Swim Technique Overhaul Plan
23:50 - Ideal Time Ratio For Swim Technique Vs. Fitness
28:00 - Why Elite Swimmers Avoid Long, Slow Training
32:50 - Why Adult-Onset Swimmers Struggle To Improve
36:40 - Overcoming The Mental Barrier Of Going Slower To Get Faster
39:00 - The Best Tests For Swim Fitness And Speed
43:30 - Pool Vs. Open Water: Understanding The Differences
46:40 - Swimming Myths Debunked
51:31 - When To Push Through Bad Form (And When To Stop)
55:30 - Swimming Is A Technique Thing

Get your HydroClear goggles here and get 15% off from your first purchase. Code: PODCAST
https://shop.effortlessswimming.com/

Want to really transform your swimming? Join us on a swim camp in 2025 in the Maldives, Galapagos Islands, or Thailand: https://effortlessswimming.com/camps/

Change your technique and swim a smoother, easier freestyle with the Effortless Swimming membership:
https://effortlessswimming.com/training-and-membership-plans/?el=blog

Imagine a group of busy parents hesitating in front of a pair of 25 pound dumbbells, unsure, even a little intimidated. Fast forward two years and those same people are confidently pressing 75 pounds, moving through life with more energy and far less pain. That's the kind of change Kate Galliett creates.

Kate works with moms, dads, and everyone in between to build lasting strength without burning out. In today's conversation, we'll talk about why tiny consistent steps matter more than all out efforts. How tuning into your body can help you avoid injuries, and a simple morning habit. No fancy gear required that can boost your energy and sleep.

Whether you are juggling family work or a swim routine, I think you'll come away with at least one idea to try on your next workout. Let's get into today's podcast with Kate Galliett.

00:00 Introduction to Sustainable Fitness
04:51 Empowering Moms Through Strength Training
7:47 Dads and the Importance of Listening to Their Bodies
10:42 Fundamentals of Exercise Programming
14:43 The Importance of Patience in Training
17:42 Client Success Stories and Transformations
24:42 Personalizing Health Approaches
27:29 Finding Balance and Diet Exercise
30:57 The Anti-Challenge Challenge
33:36 Four Pillars of Health
36:58 Understanding Circadian Rhythms
41:56 Connecting with Nature and Gardening

I recently joined Rich Bolus on the Dad Mindset podcast, and we had a great chat about something I see all the time. Especially with triathletes and parents, you're fit. You've got a big engine from the bike in the run, but in the water it doesn't translate. And that's usually down to technique. We talked about why swimming is so different from the other two legs of a triathlon.

How to help your kids develop strong fundamentals in the pool without the pressure of high level competition, and why the shape of your boat. Matters more than the size of your motor. We also got into things like helping your kids fall in love with swimming, without burning them out. The role of video feedback and cues to fast track your technique, what to do when your kids start tapping your toes in the pool, and one piece of advice that can completely shift how you approach your next swim.

Whether you are a parent, a triathlete, or someone who just loves the water, I think you'll get a lot out of this one. Here's my conversation with Rich on the Dad Mindset Podcast.

02:15 Swim Coaching Background
04:42 Common Frustration
06:14 Creating An Environment for Kids to Get a Good Swimming Technique
10:26 Building Foundation
13:17 Getting Out Of Your Head
15:38 Seeing How You Swim and Visualization: Video Feedback
18:11 Swimming Queue
22:02 Legs Dropping
25:44 Effotless Swimming Clinics and Online Course
27:48 Success Stories
30:09 Swim Camps
34:33 Takeaway

On this episode, we've got a guest who’s been at the sharp end of elite performance for over 50 years — Robin Williams.

Robin’s a former Cambridge rower and the coach behind multiple Olympic gold medal crews. He was actually recommended by one of you —  a fellow listener — and once I dug into his story, I knew we had to get him on the show.

This episode kicks off with a promise:
We’re going to uncover the lessons Robin has learned from decades of turning raw athletic power into smooth, relaxed efficiency — and show you exactly how to apply those insights to your stroke in the pool.

We'll dive into his athlete-centered coaching philosophy, how to give and receive feedback without offense, and even explore some over-speed training hacks — no speedboat required.

A few standout moments to listen for:
🟡 The "spoonful of sugar" analogy that helped an Olympic champion transform clumsy pulls into effortless power.
🟡 A game-changing moment in Lucerne 2012, where one of Robin’s crews found an extra half second — and turned silver into gold.
🟡 And yes… the brutally honest feedback that once branded him “a gerbil on steroids.”

Plus, Robin shares three no-talent-required habits that any coach or swimmer can start using today to supercharge their training culture.

Let’s dive into this powerhouse conversation with Robin Williams.

Timestamps:
00:00 Introduction and Background
01:03 Evolution of Coaching Philosophy
02:13 The Importance of Feedback in Coaching
05:10 Coaching Techniques and Communication
08:15 Power, Relaxation, and Efficiency in Rowing
13:08 The Connection Between Power and Rhythm
17:18 Finding the Balance: Tension and Relaxation
20:43 The Role of Technique and Performance
23:29 Optimizing Performance for All Athletes
28:16 Breathing Patterns and Oxygen Efficiency
31:10 The Importance of Aerobic Training in Rowing
35:13 Drills for Enhancing Rowing Technique
39:41 Exploring Speed and Performance in Rowing
45:41 Mental Toughness and Team Dynamics in Rowing
48:28 Building a Positive Culture in Sports Coaching

In this episode, Carl, our go-to strength and conditioning guru joins us again to finally demystify core engagement for swimmers.

We're unpacking the Pilates inspired Halloween technique. Versus Stuart McGill's bracing method and revealing simple land drills. Think step ups, carries and hip rotations that make your core switch on automatically. Once you hit the water, Carl will share why loosening your hips could be the missing link in your freestyle.

How to balance front, back and side core work. And one posture tweak that instantly transforms your catch. If you've ever felt your hips sink, or your kicks play, or your back start to ache mid set, this episode is for you. Grab your goggles and maybe a chair, because by the end of this, you'll know exactly how to build a swimming core that's strong, supple, and effortless.

Let's get into the podcast.

Timestamps:

01:51 Introduction to Core Strength
04:32 Understanding Core Engagement Techniques
07:20 Common Mistakes in Core Control
10:27 Exercises for Core Strength in Swimming
15:30 Bracing vs. Automatic Core Engagement
18:19 Posture and Its Impact on Core Function
21:22 Strengthening the Back for Core Stability
24:22 Conclusion and Key Takeaways

What if the secret to crushing your next open water swim isn't just logging more miles, but learning to embrace the chaos, drafting like a pro, taking the occasional hit, and then surging ahead with confidence. Today on the Effortless Swimming Podcast, I'm joined by Damien from Flow State Swimming it's premier open water coaching squad.

Damien didn't learn to swim in a pool. He learned to survive and thrive in choppy conditions. Mastering tactics from course recon to aggressive positioning so that you never have to feel like a victim out there. In this episode, we'll dive into the mental shift from passive paddler to assertive racer.

While your catch and glide sweet spot might unlock explosive speed, exactly how to build the suffer tolerance that makes hard efforts feel effortless. Hands-on coaching hacks for feeling the water and finding flow. And whether you are gearing up for your first triathlon or hunting a personal best in an open water race, stick around.

By the time we're done, you'll know how to swim hard, swim smart, and swim free. Know what's required. Let's jump in.

02:07 Introduction to Flow State Swimming
04:08 The Tactical Side of Open Water Swimming
06:22 Coaching Strategies: Propulsion vs. Glide
12:46 Finding the Sweet Spot
17:19 The Importance of Feel Over Pace
23:39 The Hell Set: Pushing Limits in Training
34:04 Success Stories: Progress in Swimming
41:38 Conclusion and Contact Information

In today’s episode, I’m joined by Andrew Sheaff—coach, educator, and the author of A Constraints-Led Approach to Swim Coaching. We dive into one of the most important skills for adult swimmers and triathletes: learning how to self-coach. 

Whether you're swimming solo, training without feedback, or stuck on a plateau, Andrew shares a practical roadmap to finally break through. You’ll learn why progress isn’t about doing more drills—but choosing the right ones. We talk about how to create built-in feedback loops, what to do if you feel like nothing’s changing, and why slowing down and being intentional could be your fastest path forward. 

Andrew also shares one of his favorite drills—“power pulls”—and how it reveals exactly what’s working (and what’s not) in your stroke. If you’re someone who trains alone, or you’ve been working hard without seeing results, this episode could be the turning point.

If you enjoy this conversation and want to dive deeper, Andrew’s Stroke Fundamentals course is a fantastic next step. It breaks down the key elements of freestyle technique in a simple, actionable way—and as a listener of the podcast, you can get 50% off. Click this link to get Stroke Fundamentals for 50% off

—> www.coachandrewsheaff.com/effortless

01:58 Self-Coaching In Swimming
04:06 Setting Clear Goals For Improvement
06:22 Effective Drills For Feedback
10:35 Understanding Pressure and Technique
14:30 Improving Rotation in Freestyle
21:00 Identifying and Solving Problems in Training
23:43 Mastering Breath Timing in Swimming
26:03 Identifying and Addressing Common Mistakes
28:30 Challenging Drills for Skill Improvement
31:01 Integrating Skills and Training Effectively
36:16 Creating Engaging and Purposeful Workouts
38:57 The Importance of Consistency in Skill Developtment
41:24 Fundamentals of Effective Swimming Techniques

Struggling to keep your legs from sinking in the water—no matter how hard you kick or how low you keep your head? You're not alone. But why do some swimmers maintain a perfect body position even when they're looking forward and barely kicking?

In this episode, after coaching over 6,000 swimmers, I break down the real reason your legs are sinking, what you can do to fix it (even if you feel like a natural sinker), and share one powerful tip that can help you float more easily—something most coaches never talk about.

We’ll look at how your body’s weight distribution affects your position in the water, and the key adjustments that can transform your technique.

01:40 Extend Arms Out Infront Of Head
02:33 Breathing
04:47 Be Tall And Proud
06:09 The Way Your Kicking Can Make A Big Difference
10:48 High Elbow Recovery
12:17 Catch
13:55 Head Position: Like an Iceberg
15:20 Tension

What happens when a veteran swim coach, who's spent years refining adult swimmers and triathletes, returns to coaching high school kids? In this episode, Frank Sole—coach, educator, and lifelong student of the sport—shares how “water is water” no matter your age, and why the principles of balance, buoyancy, and body awareness remain timeless.
Frank dives into the biggest crossover lessons he’s bringing from Masters swimmers to juniors, the importance of teaching athletes to “own their technique,” and why he tells even his fastest swimmers to slow down and swim well, not fast.
We also explore how Frank’s coaching philosophy has evolved over decades, the power of habit over outcome, and the surprising results his athletes are getting—not just in the pool, but in their lives.
Whether you're a coach, a swimmer, or someone who's passionate about getting better, this episode is packed with wisdom, stories, and the kind of gold you can take straight to your next session.

05:16 Focus on Process Not On Outcome
19:17 Mastering Breathing: A Coach's Perspective
21:01 Mastering Breathing Technique
21:59 Coach Check In Routine
37:03 Evolvong Coaching Philosophy
39:16 18 Minute Rule
40:36 Embrace Ignorance Seek Growth
41:15 Evolving Mindset: From Close To Collaborative

In this episode, we sit down with Sharon Van Rouwendaal, Olympic gold medalist in the 10 km open water marathon at Rio 2016 and Paris 2024, to talk all things freestyle—especially how adults can improve their technique in and out of the water.
Whether you're getting back into swimming or looking to sharpen your technique, this episode is packed with actionable tips and deep insights from one of the best in the world.

01:16 – Transitioning From Competitive Swimmer To Coach
04:27 – Learning From Previous Coaches
08:20 – Slow Stroke, Take A Step Back
12:38 – Warm Up Is Important
13:36 – If You Can't Do It In Dry Land, You Can't Do It In The Water
20:07 – Sets
22:55 – If You Lose The Kick, You Lose The Rest Of Your Stroke
26:56 – Using Stronger Muscles
31:35 – The Back End Of The Stroke
33:34 – Hip, Ribs, Shoulder Connection

Today, we have a powerhouse guest—Greg Harper, the fastest swimmer in Ironman 70.3! 

Greg shares his key lessons from the pool to open water, how to develop speed and endurance, and the mental strategies that set top swimmers apart. From the snowball effect of smart training to the secrets of holding a faster stroke rate, this episode is packed with actionable insights for triathletes and swimmers alike.

01:53 Transition From Pool To Openwater
05:05 Getting More Comfortable In Openwater
09:27 Snowball Effect In The Right Way
11:50 Openwater Is So Much About Awareness
17:25 Don't Stop When It Gets Difficult
20:40 Short Intervals And Speed Focus
23:50 Paddles Size
29:59 Favourite Set
36:53 Change Of Belief
42:07 Developing The Ability To Hold Faster Stroke Rate
56:12 Working On My Stroke
1:00:18 Be A Student Of The Sport

Over the years, I've had the opportunity to analyze the strokes of over 8,000 swimmers and triathletes, ranging from beginners to elite professionals. Throughout this experience, I've discovered the key factors that set fast, efficient swimmers apart from those who struggle to improve.

In this video, I'll be sharing the most valuable lessons I've learned from analyzing swimmers of all backgrounds worldwide. I'll debunk common myths and misconceptions often heard around the pool deck and reveal what truly makes the difference between a smooth, efficient swimmer and someone battling their way through the water.

1:07 Strava Is A Lie
02:47 Ignore Most Advice
04:01 Most Adults Overthink 
05:28 Swimming Is Not Running Or Biking
06:27 The Harder You Try To Force Speed, The Further Away It's Going To Get
07:01 Confidence Comes From Seeing Small Improvements 
08:24 Your Catch Is The Same In All Your Strokes
09:04 Look At The Things That Will Actually Move The Needle
12:36 We Are Own Harshest Critic-Nobody Cares
14:08 Swimming Is As Much Mental As It Is Physical
15:37 Swimming Is Like Watering Seeds
16:49 From Aerobic To Muscular To Aerobic 
17:43 You Just Need To Do The Work
18:21 We Need Reminding Of Things More Than We Need To Learn New Things
20:31 Focus On Fundamentals
21:16 It Will Take Longer Than You Think

What if you could go from struggling at 2:20 per hundred to cruising at 1:55? Today's guest, Fraser Hill, did exactly that, and he's sharing exactly how he did it. Fraser started swimming as an adult, dabbled in triathlons, and eventually found himself diving deep into the world of technique, training, and open water swimming.

From joining an effortless swimming camp in the Maldives, to refining his stroke using simple but powerful cues, Fraser has transformed not only his speed, but his entire approach to swimming. In this episode, we talk about the key changes that made the biggest impact on his speed. The mental battles of open water swimming and how small tweaks like fixing body position and connecting the stroke led to massive breakthroughs.

If you've ever felt stuck in your swimming progress, Fraser's story will give you some practical takeaways to help you break through your own barriers.

01:48 Swimming Background
04:25 From 2:20 to 1:55
06:42 You Need Someone Else Giving You Feedback
09:48 Small Changes, Big Differences
13:19 Openwater Swimming
18:29 Next Big Improvement
27:06 Drills
31:48 Advise For Swimmers Who Are Struggling To Break The 2-Minute Mark

Imagine standing behind the blocks knowing that everything, years of training, sacrifice, and your Olympic dream, comes down to this one race. That was the reality for Brianna Throssell at the 2016 Olympic Trials, where she had just one shot to make the team. In this episode, Brianna takes us behind the scenes of her Olympic journey, what it felt like to step onto the world's biggest stage for the first time, the nerves, the lessons, and the moments that shaped her career.

From grueling training camps in Thailand To the mindset shifts that helped her break through. She says an honest and inspiring look at the highs and lows of elite swimming. Plus we dive into what's next for her as she steps away from the pool for now and explores life beyond full time training. If you're looking for insights into what it takes to compete at the highest level and the mental resilience that fuels champions, you won't want to miss this one.

Let's get into the podcast.

01:59 Most Nerve Wracking Race
3:58 Rio, Tokyo and Paris
05:46 Pivotal Moments
09:03 Change In Environment
12:28 Hardest Training Sets
20:57 Training Camp Schedules
22:23 Social Media During Training
24:16 Visualization/ Mental Rehearsal
27:14 Developing Technique
28:59 Increasing The Power of Kick
30:18 Character Traits and Skills
33:36 Being Able To Say Yes To Opportunities
35:45 Future Plans
36:45 Core Lessons: Resilience

Imagine teaching yourself how to swim, never having a coach, never training in a pool, just figuring it out by watching others. That was Alex Roman's reality for most of his life. He swam to survive, but certainly not to thrive. But one day, a swimmer effortlessly glided past him in the open water. And it sparked something, curiosity, what made them so fast, and what was happening beneath the surface that he had never considered.

That moment sent Alex on a journey of discovery. One that transformed him from a struggling swimmer with inefficient technique, Doing slower than two minutes per hundred into someone now who competes at national meets and swims a 50 meter sprint in under 30 seconds. His improvement wasn't just about training harder.

It was about training smarter. And in this episode, Alex shares the pivotal moments that fueled his rapid progression. The techniques and the drills that made the biggest impact and why understanding the science behind swimming changed everything for him. If you've ever felt stuck in your swimming or wondered if it's possible to make huge gains as an adult, this episode is packed with insights that could change the way you approach your own training.

So let's dive into it.

10:58 What Are The Big Things That Should Be Improved?
13:38 Tuning On How Your Body Feels
25:35 Controlled Chaos
30:55 The Importance of Warm Up
36:28 Building Strength
37:42 Getting Feedback
39:53 Drills

Welcome to the podcast. This is a rebroadcast of another podcast called the Human Endurance Podcast with two friends of mine, Bruna and Fabi. I was a guest on there recently, and I wanted to share this episode with you because I feel like a lot of key things were covered that if you're a swimmer or a triathlete, this is going to help you improve.

Whether you want to get better at open water swimming, making sure you fuel correctly, how you should train, what are some common mistakes and foundational skills 

01:28 Meet Brenton Ford: Founder of Effortless Swimming

11:24 Common Mistakes and Foundational Skills for Swimmers

18:56 Improving Swimming Technique and Training Tips

29:16 The Importance of Drills and Effective Training

39:45 Skills in Open Water Swimming vs. Pool Swimming

44:02 Increasing Stroke Rate vs. Distance Per Stroke

47:47 Choosing the Right Wetsuit

58:15 Fueling for Long Swim Sessions

01:03:14 The Journey of Effortless Swimming

01:15:12 The Future of Swimming

01:20:38 Fire Questions

Have you ever felt like you know what to do, but you're just not sure how to make it happen? Whether you're an athlete looking to unlock better performance or a coach wanting to make lasting impact. Today's episode is for you. Our guest is Nick Winkelman, author of The Language of Coaching, a groundbreaking book on how the right words can transform how you move.

Train and perform. Nick has worked with elite athletes and coaches around the world. And today he's sharing the secrets of using cues, analogies, and storytelling to spark real lasting change. In this episode, we'll cover how the words you hear or tell yourself can supercharge your improvement. Why using the right cues can make your stroke smoother, your technique sharper, and your training more effective, and the power of storytelling to break down barriers, shift mindsets, and help find your edge.

And it's not just for coaches. This is about understanding your own journey. Nick's insights will help you spot what's holding you back and how to focus your energy where it really counts. Whether you're looking to shave seconds off your swim, find more confidence in the way that you're moving or performing, or learn to enjoy the process of getting better.

This episode is packed with a heap of takeaways that you can use in the pool and beyond.

The Start Of Language of Coaching
How My Role As A Coach Is Making An Impact
Internal And External Cues
How Often Do You Repeat The Analogy?
Nothing Seems To Stick
Storytelling Technique
Writing The Book

I'm thrilled to bring back Bobby McGee, a legendary endurance coach with a knack for unlocking an athlete's full potential. But before we dive in, let me tell you a story about one of Bobby's transformative experiences.

Imagine this, a room filled with some of the world's top Olympic coaches from sports as diverse as gymnastics, field hockey, and bobsledding. Bobby found himself immersed in conversations that challenged his perspective and sharpened his skills. And it wasn't just about technique or training plans. It was about understanding people on a deeper level.

And this experience opened Bobby's eyes to the power of emotional intelligence in coaching and performance. It's something he's applied ever since. And in today's episode, Bobby shares some of the lessons he learned in that room. How understanding yourself and your coach can unlock new levels of performance and trust, and why mastering pacing strategies is crucial for success, and how fine tuning your mechanics can help you move more efficiently.

It's a fascinating conversation filled with a lot of actionable advice, and whether you're a swimmer, a runner, a triathlete, I've got no doubt you'll take away a lot from this episode with Olympic run coach, Bobby McGee. Let's get into it.

Coaching Concepts
Athlete Profiling: Understanding Each Individual Athlete
Emotional Analysis
Building Trust
Coaching Philosophies
Coaching Olympic Level Athletes and Mid-Range Athletes
Hardness Factor
Thrive Mentality
You've Got To Have That Killer Mentality
Identifying Inefficiency
Looking More Into Conditioning in Swimming
Breathing Technique In Running
Stroke Length and Stroke Rate
Pacing and Energy Conservation
Visualization

In today's episode, I'm speaking with Dudley Duncan, a seasoned coach and author of The Art of Swimming and The Game of Racing. Dudley has spent years refining his approach to swimming and he's sharing some incredible insights that will help you improve both your mindset and your technique in the water.

We cover stroke mechanics, the power of visualization to boost your performance, and strategies to build confidence so that you feel stronger and more capable every time you swim. Dudley also talks about how to balance hard work with mental toughness, giving you practical tips to stay motivated and achieve your goals.

Whether you're training for a big race, or just looking to swim smoother and faster, this episode is packed with ideas to help you take your swimming to the next level. Let's dive in.

02:22 How Did You Get Into the World Of Swimming
05:40 Philosophy in Developing Personal Growth of Swimmers
08:02 Setting Standards
09:00 Pulling People Back In The Line
11:28 Pushing Athletes To Their Limit
14:20 Philosophy in Developing Good Technique
19:59 Kayak Analogy
21:43 Drills
26:42 Visualization
35:22 Developing Confidence
38:13 Dealing with Failure
40:48 Advise to New Coaches

Welcome to this week's episode of the Effortless Swimming podcast. My guest today is four time guest, Tracey Baumann. On this episode, we're talking about the speed equation, your combination of stroke length and stroke rate, and how to find that sweet spot for whatever distance or whatever effort you're doing.

This is really the art of it. This is the art of swimming where we want to develop good technique, but then in order to swim faster, we need to make sure that we maintain that technique. but we consider the stroke rate side of the equation. So on this episode, Tracy and I talk about how to find that sweet spot, some sets and some ways that you can practice this and find this in training and some ways that you can develop gears in your swimming.

If you find that you're stuck and you can't get faster and you've only got this one speed that you're always stuck in, how can you actually go about developing those different gears? So let's jump into the episode with Tracey Baumann.

02:58 Everybody Can Learn Something
04:48 Direction of Energy
06:44 Purposeful Exageration
08:42 Remembering Knowing Where To Look
09:50 Fingernails Forward    
12:21 Flattening Out A Tablecloth (Breast Stroke)
13:31 Speed Equation 
17:18 What is the Magic Number?
19:53 Sets
21:25 Fast and Slow Tempos
26:42 Having Different Gears
34:54 For Intermediate Swimmers
36:18 What People Should Know
38:31 Intention Setting

This week, we are featuring some of the best bits from 2024. We had dozens of different guests on, and we've picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it's like a highlights reel for 2024.

And if you have listened to this show once or a hundred times, If you haven't left us a review in the Apple app store or on Spotify, it would mean a lot to me. If you could do that, it helps us out and helps us get in front of more people. I'm looking forward to 2025. We've got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run.

So if you haven't joined us on any of those things and you'd like to, you can head to effortlessswimming.com. If you're in Sydney, we've added a bunch of more clinic dates for freestyle and fly back and breast. Through late December and early January. So if you are in Sydney at that time, come and check us out there.

And you can find that on our website as well at effortlessswimming.com. Let's get into this week's episode highlights from 2024.

01:18 James Lawrence
02:44 Sharon Van Rouwendaal
05:11 Hollie Buerckner
06:49 Jarrod Briffa
08:55 Dan Eisenhardt
10:07 Dean Summers
13:18 Tracey Baumann
14:44 Nick Jankovskis
17:04 Jaimie Fuller
18:17 Craig Lewin
20:02 Sharon Van Rouwendall and Moesha Johnson
22:32 Bek Keat
23:56 Sandra Harrell
26:09 Laura Quilter
28:18 Kat Matthews
30:39 Ryan Evernden

Are you struggling with the unpredictability of open water swimming? I used to hate every second of it, until I learned these tips, which completely changed the way that I thought and went about open water swimming. In this episode, you'll learn how to transform your swimming from feeling anxious and uncomfortable in the open water, To feeling confident and at ease.

00:00 Introduction
00:52 Don't be a victim
01:42 Sighting
04:01 Course Recon
04:50 Goggles
05:25 Stroke Changes
09:19 Stroke rate
10:21 Why am I Slower in open water?
11:57 Drafting
14:41 Pack swimming
17:41 Wetsuits
20:24 Bi-Lateral Breathing
21:20 Dealing with cold water
22:28 Tides and currents
24:00 Entry and exit 
25:33 Dealing with panic
27:20 Practice in the pool
29:39 Race Day Strategy
31:35 Swim camps

Ryan Evernden is the founder of Formidable Strength and Conditioning, a coaching service that’s reshaping how swimmers integrate strength training into their routines. Ryan isn't just any strength coach; he specializes in tailoring strength and conditioning programs specifically for swimmers, helping them power through the water with more speed and resilience while safeguarding against injuries.
Today, Ryan will share his insights on the essential strength exercises for swimmers, how to prevent common swimming injuries, and some truly inspiring success stories from the athletes he’s worked with. Whether you’re a competitive swimmer looking to enhance your performance or a recreational swimmer aiming to swim smarter and stronger, Ryan’s expertise is sure to provide valuable guidance.

02:19 Veering towards Strength Training for Swimmers
03:11 Trying to Create Swimmers For Life
04:14 Preventing Injuries
04:32 Coming Right Back Around The Basics
06:14 Assessing Mobility and Range of Motions
07:20 Improving Overhead Range of Motions
11:18 Starting Inside Out
12:13 Finding The Balance 
14:51 Strength Required For Long Distance Swimmers
21:38 How Do I Fit My Strength Sessions
29:00 Common Misconceptions
35:33 Age Group Strength and Conditioning

What does it take to finish second at the Ironman World Championships? In this episode, I'm joined by professional triathlete, Kat Matthews, who's not only a fierce competitor, but also a source of inspiration for anyone looking to elevate their performance. Kat opens up about the strategies and habits that helped her climb to the top, from staying consistent with her swim training, even while traveling, to making small technique tweaks that delivered massive results.

We talk about her mental approach to open water swimming, How she tackles the swim to bike transition, and the mindset required to thrive in tough race conditions. Kat also shares her journey of recovering from injury, and how it transformed her mental resilience. We discuss why creating a stable training environment, and dialing in proper nutrition, and learning to fuel correctly during workouts can make all the difference.

Not just in racing, but in life. Whether you're a triathlete, a swimmer, or someone looking to gain a competitive edge, This episode is packed with actionable tips and powerful insights to help you achieve your best. So dive in and let Kat's story motivate you to push past your limits.

03:02 Leading up to the World Championship. Keeping the consistency and structure.

06:59 Vo2 Sets.

09:13 Travel and Training Calendar.

10:44 No Pressure Swims.

12:48 Change of Pace, Feeling of Control.

17:02 Swimming From Inside Out.

19:14 Race Conditions.

24:52 Don't Be A Victim

26:50 Openwater Stroke.

28:04 Bike Transition

33:00 Creating a Stable Training Environment

39:54 Fueling Correctly.

Mitch Kibby is a professional triathlete who's placed 16th in the 70.3 World Championship. He began his triathlon career without a swimming background, and has gone on to compete with some of the strongest swimmers in the pro field. This is how he did it.

00:22 Introduction
00:57 Favourite cue
01:56 Kick
03:03  Breathing both sides
05:11 Catch and pull
08:38 Developing speed
09:57 Long-term approach to improvement
10:33 Finding the right company and support

With experience coaching over 8,000 swimmers, I'm sharing what really works to improve your freestyle—from finding a relaxed, efficient stroke to mastering the catch and pull. Tune in now!

00:34 Introduction
00:59 The Importance of Relaxation and Breathing
02:54 Reducing Drag for Better Swimming
04:41 Achieving the Perfect Body Position
06:04 Effective Leg Movement and Core Engagement
09:56 Mastering Rotation
13:21 Breathing Techniques
17:01 Recovery and Entry Position
23:40 Perfecting the Catch and Pull
30:55 Finish of Stroke
32:43  Rhythm and the Timing of the Stroke (the dance)

In this episode, we sit down with Tracey Baumann to explore swim stroke synchronization and body connection for a more efficient swim. We discuss six key synchronization points, the importance of feeling the water, and the role of joint mechanics in creating a powerful stroke. Tracy shares her coaching evolution toward focusing on technique and sensory cues, emphasizing the benefits of short-interval training. Tune in now!

00:08 Introduction
01:12 Upcoming Swimming Camps
01:34 Meet Tracey Baumann
2:23 Starting with Stroke Synchronization
3:17 Building the Stroke from the Inside Out
6:45 Avoiding Dead Spots in the Stroke
10:12 Six Key Synchronization Points
17:37 Transferring Pressure and Connecting with the Water
22:52 Softening the Hands for Better Connection
27:00 Effective Coaching Language
29:40 Grounding and Body Awareness
36:00 Short Interval Training
38:40 The Impact of Bones and Joint Mechanics
42:37 Get in touch with Tracey!

Kiah Melverton, an Olympian, former world record holder, and World Championship silver medalist, joins us in this episode. Kiah offers advice on improving freestyle technique, highlighting key areas swimmers should focus on to achieve a faster, more efficient stroke. Tune in now!

00:30 Meet Kia Malverton
00:5 Head and Body Position
01:26 Kicking
04:01 Recovery and Catch
05:24 Breathing Techniques and Rhythm
07:17 Racing Cues and Technique Focus
09:15 Reflecting on Career Highlights
10:12 Advice and Training Insights
11:56 Challenging and Favorite Sets

I’ve spent 25 years helping adults become better swimmers, from beginners to pro triathletes. In this podcast, I’ll share what really works to go from feeling slow and frustrated to swimming fast, efficiently, and effortlessly.

00:00 Introduction
00:54 Balancing Tension and Relaxation
01:34 Reality vs Perception 
02:24 Finding Your Unique Swimming Style
03:34 The Importance of Technique Over Effort
04:48 Kick Supports NOT Propels
05:57 Overthinking vs Feeling the Water
07:35 Swim Softer to go FASTER
08:42 Consistency is KING
11:14 Don't train like a runner!
13:26 Using Swimming Aids
15:09 Developing Your Stroke Step-by-Step
16:37 Long-Term vs Short-Term Goals
18:34 Strength and Mobility
20:08 Slow to Fast 
21:14 Stroke Length vs Stroke Rate
23:26 Training for Specific Events
24:39 Open Water Swimming Tips
25:45 Turn off distraction!

Today, we’re joined by Craig Lewin, founder of Endurance Swimming, who discovered his passion in the open water. Though he started as an average swimmer in the pool, Craig found his stride in marathon swimming, where endurance and mindset matter more than speed. In this episode, he shares his journey and insights on tackling challenging open water swims. Tune in now!

01:24 Journey into Marathon Swimming 
06:01 Building a Support Network and Mentors
13:05 Training and Recovery Strategies
15:25 Patience in Progress: The Long-Term Training Mindset
18:15 Embracing the Flow: Letting Go of Pace in Long Swims
20:45 Tempo vs. Stroke Length
22:30 Mental Preparation and Long Swims
27:35 Building Confidence Through Repetition
28:36 Finding the Right Coach for Long Swims
31:05 Get in touch with Craig!

00:13 Introduction
00:37 Body Position and Kick Mechanics
01:58 Coaching Kyle Chalmers
03:01 Recovery and Entry
04:41 The Importance of Video Feedback
04:47 Setting Up Your Catch
5:46 Favorite Drills
7:56 Breathing Techniques
10:05 Coaching Philosophy and Common Mistakes
12:25 Challenging Training Sets
13:50 Memorable Races: Best and Worst
15:27 The Best Advice

Jaimie Fuller is the founder of EO, the creators of the SwimBetter device, which measure the force and direction of a swimmer's hand movements. These devices were used by gold and silver medalists in the 100m freestyle, Pan Zhang Lee and Kyle Chalmers, in the lead-up to the Paris Olympics. Tune in now!

00:00 Introduction
02:08 Top Swimmers Using eo SwimBETTER
05:55 Downward Force in Swimmers: What the Data Reveals
9:34 Measuring Force and Direction for Stroke Improvement
16:31 Remote Coaching and Real-Time Feedback
20:29 Analyzing Brenton's Swim
25:40 Finding Your Unique Handpath
28:04 Understanding Force vs. Time
39:04 The Role of Hand Size in Performance
40:27 Launching a New Program

The women's 10km open water race at the Paris Olympics was a thrilling and grueling event that saw Sharon Van Rouwendaal of the Netherlands and Moesha Johnson of Australia showcase extraordinary endurance and strategy. Taking out the gold and silver medals, Sharon and Moesha put together a race for the ages. In this episode, we dive into the details of the race and how it played out. 

00:00 Introduction
01:45 Race Strategy
07:24 Preparation and Training
10:43 Adapting to Different Race Conditions
18:24 Navigating the Final Laps
24:06 Crossing the Finish Line
25:30 Moesha's Makes History for Australia in Open Water
27:50 Finding Strength in Loss
34:59 The Mindset of Champions
36:09 Post-Race Experiences: Media Attention and Future Plans
41:37 Get in touch with Sharon and Moesha!

Join former 6x Ironman Distance Champion and high-performance triathlon coach, Bek Keat, as she shares her insights on adapting your swimming stroke from the pool to the open water. Discover the changes triathletes must make to swim effectively in challenging conditions such as chops, waves, and crowded environments. Beck also reflects on her journey as a professional triathlete, discussing the lessons she learned and the transition into coaching. Tune in now!

00:00 Introduction
02:43 The Differences Between Open Water and Pool Swimming
05:48 The Importance of an Open Arm Recovery
11:40 Back to Basics: The Fundamentals of Breathing
17:52 The Impact of Changing Stroke Techniques
25:21 Bilateral Breathing and Breathing Patterns
29:58 Mobility, Flexibility, and Triathlon Training
35:09 The Pitfalls of Following Fitfluencers
39:21 The Accuracy of Metrics and Electronic Devices
41:51 Using Perceived Effort and Tuning into the Body
44:59 Getting Out of a Rut in Swimming: Ditch the Tech and Just Swim
49:07 Wetsuits and Buoyancy Shorts
51:30 Getting in Touch with Bek!

In today's episode, Dr. Sandra Harrell, a former 5-time NCAA All-American swimmer and physical therapy expert, shares her insights on injury prevention, strength training, and performance optimization. With over 25 years of experience, Dr. Harrell covers the importance of consistent strength training, nutrition, and recovery. Her tips are valuable for athletes and those looking to stay fit as they age. Tune in now!

00:00 Introduction
02:05 The Importance of Proper Treatment and Care for Injuries
06:06 Lessons Learned: How I Would Approach Swimming Injuries Differently
08:58 Common Mistakes in Nutrition for Athletes
12:02 When and How to Start Strength Training
16:46 The Importance of Progressive Loading
20:32 The Timeframe for Seeing Results in Strength Training
22:33 The Role of Nutrition in Muscle Building and Recovery
26:50 How to Make Nutrition and Training Effortless
29:14 Customized Programs: Tailoring Training for Athletes' Goals
33:28 Finding the Right Balance: Training vs. Recovery
38:19 Success Stories: Overcoming Injuries and Improving Performance
42:46 Lifting Weights for Longevity: The Key to Enjoying Activities as We Age
48:33 How to Get in Touch with Sandra!

We're thrilled to have Chipper and Chris, the powerhouse duo behind the Löw Tide Böyz, join us. Based in Northern California, this dynamic SwimRun team is on a mission to grow the sport of SwimRun and bring it to the forefront of endurance athletics. In this episode, we'll explore why many endurance athletes are making the transition to this sport. We discuss the reasons behind its rapid growth and provide valuable insights for those interested in getting started with SwimRun. Tune in now!

00:54 Introduction to Chipper and Chris, the Löw Tide Böyz
06:27 What is SwimRun? The Basics and Origins
08:29 The Evolution of Equipment and Gear in SwimRun
13:55 Training and Strength Requirements for SwimRun
16:55 The aha moment: falling in love with SwimRun
20:36 Unexpected Challenges and Overcoming Obstacles in SwimRun
26:35 The Success of the Löw Tide Böyz Podcast: Building a Global Community
29:41 The Future of SwimRun: Innovations and Changes
35:04 Your Guide to Starting SwimRun: Resources and Tips
36:38 Get in touch with the Löw Tide Böyz!

James Anderson is an Australian-based international speaker, author, and educator passionate about helping people become better learners. In today’s episode, we cover how to fast-track our improvement as swimmers, when and how to use feedback on our technique, as well how to develop the skill of learning for better results in our swimming, work and family lives. Tune in now!

02:53 Introduction to Learning and Learnership
04:27 Understanding the Difference: Being Taught vs. Learning
26:41 Different Levels of Learners
08:57 Differentiating Between Acceptable and Unacceptable Mistakes
12:05 Active Learning and Intentional Practice
14:56 Developing a Growth Mindset and Embracing Feedback
18:42 Transforming Feedback into Actionable Advice
24:32 Changing How You See Feedback
34:32 Comfort Zone vs. Learning Zone
38:25 Frustration as a Sign of Growth
45:43 Why Some Swimmers Get Faster Immediately, While Others Get Slower
47:20 Cultivating Habits of Mind
50:28 Get in touch with James!

Today, we’re excited to welcome Tracey Bauman back to the podcast! She was a hit on episode 338, where we discussed making swimming more comfortable and efficient. In this episode, we’ll dive deeper into building a strong connection between your torso, legs, and arms, and the importance of good posture and alignment. We’ll also explore the benefits of experimenting with different kicking techniques, how body rotation affects propulsion, and finding the right balance between stroke rate and stroke count. Tune in now!

01:33 Building the Body from the Inside Out: The Key to Connection and Timing
5:35 Breaking Down the Catch
11:00 Visualizing the Ideal Arm Position for Faster, Safer Swimming
14:38 Understanding the Role of the Kick
19:56 Choosing the Right Kick Type and How to Execute It
30:00 Finding Balance and Power through Body Rotation
37:23 Stroke Rate and Cadence
43:32 Why Chasing Times Isn't Always the Answer
46:45 Get in touch with Tracy!

In today’s episode, we’re diving into a Q&A session where I will answer your questions submitted on Instagram! Tune in for helpful tips and insights on how to improve your swimming.

00:48 I tried adjusting my head position, but my legs still sit too low. Do you have any recommendations?
02:42 How do you keep your hand up and gliding during the reach phase?
05:26 How do I ensure I feel my lats during a workout rather than my traps and upper back?
06:47 I went from a 1:45 to a 1:32 pace in four months, thanks to you. Now I'm hitting a wall. Any advice?
09:04 Can you explain the timing for rotation in catch phase?
13:18 How long does it take to go from being a leisurely swimmer to a highly competent swimmer?
15:48 How do you improve the skill of feeling the water?
19:20 When I push hard on the pull, it speeds up my entire process. How do I keep the cadence regular?
22:20 First focus priority, kick or catch?
23:25 Why is swimming focused on rep time cycles instead of work-to-rest ratios?
24:38 My stomach drops, but my head and legs are up, resulting in this weird U-shaped form. How do I fix it?
26:31 Send your questions!

In today's episode, we have Laura Quilter, a New Zealand swimmer and coach who has previously been the national champion in the 50m, 100m and 200m freestyle. Laura has achieved a lifetime PB at the age of 31, with only a third of the training she was doing in her earlier years. She’s also ventured into the sport of ice swimming (water under 5 degrees celsius) and is coaching through her platform at Aura Move. Tune in now!

02:14 Introduction and Background
04:33 Training Changes and Mindset Shift
06:55 Understanding the Sprint Stroke: Differences and Techniques
10:03 Coaching Middle to Long Distance Swimmers: More Time to Work Through
14:56 Paralysis by Analysis: The Pitfalls of Overthinking in Swimming
16:39 The Importance of Fun and Play in Swimming and Racing
20:42 Shifting Competitive Focus to Skill Execution
23:37 Curiosity as a Key Element in Consistency
29:27 Ice Swimming: Challenges and Experiences
34:24 The Recovery Process: Stripping off wet clothes and getting warm
35:47 Adapting Coaching Techniques for Individual Swimmers
40:22 Get in touch with Laura!

In this episode, we welcome back Nick Jankovskis, a sports scientist and endurance performance coach at METS Performance Consulting. Nick is an expert in improving endurance performance through accurate analysis of physiological testing. We dive into fueling and how to test physiology for endurance sports, particularly focusing on Ironman events and long-distance races. Nick shares insights on the new equipment at METS Performance that allows for more detailed testing and provides better numbers for fueling requirements. Tune in now!

00:49  Introduction and Upgrade in Equipment
03:37 Understanding the Breakdown of Fuel Utilization
08:35 Common Issues with Fueling
14:01 Timing and Frequency of Fuel Intake in Training Sessions
18:38 The Importance of Flexibility in Fueling
25:40 How Proper Fueling Can Improve Performance in Long Swimming Sessions
29:30 Challenges of Testing for Swimmers
39:41 Understanding Individual Differences in Fueling
52:12 The Power of Implementing Basic Fundamentals
53:18 Get in touch: Testing and Consultation Services

Join us on this episode as we sit down with Tracey Baumann, the co-founder of SwimMastery and author of 'The Swim Mastery Way'. With over 20 years of teaching and coaching experience, Tracy has worked with swimmers of all levels, from beginners to English Channel swimmers. In this podcast, Tracey shares her expert insights and cues from her book, offering valuable tips to help you become a faster and more efficient swimmer.

00:15 Introduction and Background
04:01 Breath Management and Overcoming Fear
exchange and calmness
09:18 Teaching Swimmers to Breathe Using Their Diaphragm: Challenges and Solutions
12:18 How Often Should You Breathe?
18:20 The Role of Bones and Joints in Achieving Proper Body Position
21:58 Exploring the Relationship Between Hip Flexors and Body Position in Water
26:04 Teaching Effective Kicking Techniques
28:00 Over-Rotation and Losing Position: Common 33:35 The Trident Analogy
35:16 Shoulders and Scapula Mechanics in Swimming: Debunking Common Misconceptions
38:33 Tapping into Natural Joint Mechanics for a Better Catch
42:44 Developing a Sensory Connection to the Water
47:11 The Power of Tactile Feedback in Swim Coaching
48:56 The Physics Behind a Correct Arm Recovery
55:00 Get in touch with Tracey! 

Felipe Telles broke the magical 60-minute barrier in his first ever Ironman swim, coming in at 56 minutes with an average of 1:28/100m. When he first started swimming a few years ago, Felipe struggled to go faster than 2:00/100m. So how did he manage to increase his speed by that much? Find out in today’s podcast episode.

00:56 Swimming Background
03:34 The Impact of Learning the Right Technique
07:09 How Relaxation Transforms Your Swim
09:50 The Benefits of Incorporating Drills in Swim Workouts
13:18 Structured Sessions: Warm-ups, Technique, and Intense Training
16:46 Finding the Balance: Consistency vs. Pushing Too Hard in Training
20:35 How to Get the Most Out of Your Swim Training
24:23 How Observing Others Can Improve Your Technique
31:20 Catch and Pull: Finding the Right Amount of Power
37:23 Swimming Tips for Triathletes: Small Changes, Big Results
41:24 Follow Felipe on Instagram for Inspiring Content

In this episode, Quest Meeks shares his inspiring journey of transforming from a non-swimmer to comfortably swimming over 1000 yards without stopping. He opens up about the mental and physical obstacles he had to overcome along the way.  Join us as we dive into this episode!

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

In this episode, we have Carl Reader, a functional movement coach with a background in exercise physiology and Pilates. We will discuss the connection between hamstring strength, mobility, and how it can improve swimming performance. Carl has extensive experience working with swimmers to improve their movement and strength training. Join us as we delve into his research and practices in today's episode.

00:00 Introduction
00:59 Techniques and Tips from a Functional Movement Coach
01:59 The Role of Hamstrings in Maintaining Speed and Efficiency in Swimming
05:21 Exploring the Relationship Between Hamstrings and Calf Muscles
08:14 Factors Affecting Hamstring Strength
11:20 Strengthening Techniques for Better Posture and Muscle Activation
13:39 Squats: One of the Best Ways to Strengthen the Hamstring
17:43 Signs to Look Out for: Indicators of Hamstring Issues
21:08 Core Engagement in Squats: Finding Balance

Prescott Balch is an ironman triathlete who started at 2:10/100m, and is now able to consistently swim under 1:30/100m. He recently broke through a plateau in his swim times by focusing on one change to his swim technique. In this podcast we delve into what change Prescott made and some unique approaches he took to fixing these areas of his stroke. 

00:00 Introduction
01:09 Overcoming Plateaus and Finding Speed
05:27  Weak Core, Weak Performance
12:02 Body Awareness Challenges for Adult Onset Swimmers
16:35 How Dead Hangs and Handstands Improve Upper Body Strength
21:14 Executing a Well-Planned Race: Negative Splits and Smooth Pacing
30:45 How a Good Swim Sets the Tone for the Rest of the Race
34:57 What's next for Prescott?
38:27 Exploring the Concept of "Swimming Downhill"

In today's episode, we will talk about the BEST WAYS to look good when swimming.

02:00 The Base Position
03:35 Have The Right Amount Of Rotation
04:48 Keep The Kick Fairly Narrow
05:53 Good Recovery
09:05 Soft Hands
10:20 Good Looking Freestyle Is Never Hurried Or Rushed
11:41 Slow To Fast
12:06 Skinny S Shape
12:31 The Breathing
14:00 The Kick
14:41 Style Is Important
15:36 Visualize Yourself Swimming Like A Pro

In this episode, we discuss three ways to generate more propulsion without getting tired, along with a drill that will help you practice each of these methods.

00:16 Generating propulsion
01:31 The Size of the Paddle
03:44 The Power Phase of the Stroke
08:31 Accelerate through the Stroke.
11:01 Keyhole Drill
12:58 Building Power and Speed in Your Stroke

In this episode, we have a special guest, marathon swimmer Andy Donaldson, who is a three-time world record holder. Andy shares his insights on freestyle technique and how he is able to maintain an impressive pace of 1:12 per 100m for 4 hours. This episode focuses solely on technique, as we delve into Andy's thought process and approach to his stroke. Tune in now!

00:00 Introduction and Background
2:31 Where is your head position?
2:58 How often are you breathing?
4:30 How do you use your kick?
5:23 What does your recovery look like?
8:09 What is the end of your stroke like?
9:07 What is your rotation like?
9:47 How did you develop your catch?
11:13 How much power are you putting into each stroke?
11:54 What do you do to increase your swim speed?
13:11 How do you like to train?
14:20 What pace are you aiming for?
14:49 What stroke rate are you aiming for?

In March of 2024, Dean Summers set out to break the record for Australia’s longest ever unassisted swim. Leaving from Newcastle’s Nobbys beach and planning to land at Palm Beach, Sydney for a total of 95.6km. Battling blue bottle jellyfish, hallucinations and less than perfect conditions, Dean had a challenge ahead of him. The swim had been unsuccessfully attempted by two other swimmers in the 1980’s and 90’s, including well known Australian swimmer Des Renford whose shark cage sunk off the coast after treacherous conditions. In this episode, you’ll hear the story of an expedition into waters that have never been swam in.

00:00 Introduction
03:52 The Origin of the Newcastle to Sydney Swim
08:44 Building the Dream Team: Finding the Right Support
11:59 The Commitment and Preparation for a Long Swim
14:08 Navigating 07Whirlpools and Tides
16:45 Feeding Strategy : Carbohydrates and Protein
20:11 The Constant Sting: Battling Bluebottles in the Ocean
23:15 Bioluminescence and the Milky Way
29:44 The Final Stretch: Locking in on the Goal and Reaching the Beach
34:35 Post-Swim Reflections: Burnt and Hungry
38:44 Lessons Learned from a Grueling Swim
44:15 The Connection Between Family and the Love of Water
50:30 What's next?

Dan Eisenhardt, CEO and Founder of FORM Swim, shares his journey of creating the world's first augmented reality swim goggles. Discover how real-time data can enhance your training sessions, the most useful features of the goggles, and the challenges faced during development. If you're looking to forge your own path in your professional life, Dan also provides valuable insights on getting started and three essential considerations for starting a business. Tune in to this episode for all this and more.

02:05 The Light Bulb Moment
04:49 The Evolution of Technology in Swimming Goggles
06:23 Testing the Prototype
07:52 The Complications of Delivering Low Latency Heart Rate Sensing in Water
12:47 The Indispensable Tool for Swimmers
13:56 Taking Areas of Interest and Experience to Create Something Different
16:13 Serendipity and the Right Place, Right Time
20:17 The Importance of Learning from Competitors
24:13 Acting with Conviction: Getting Things Done
29:00 Favourite Features in Form goggles
32:44 The Value of Premium Offerings
38:36 The Three Key Factors in Business Success
43:02 Form Goggles: A Game-Changer for Low-Tech Swimmers

In today's episode, I'll be sharing some of the mistakes I made in coaching and the valuable lessons I learned along the way. I believe these lessons can help you avoid similar pitfalls and succeed in your coaching journey. Additionally, I'm excited to announce the launch of our new course, the Freestyle Coaching Masterclass. Be sure to tune in!

00:30 Coaching Masterclass
04:02 Be Firm And Not Their Friend
06:52 Setting Minimum Standards
10:37 Energy is Transferred
13:28 Being Memorable
15:53 4 Hours Workweek : Mexican Fisherman and the Banker

In this episode, we sit down with Jarrod Briffa, an Australian freediving athlete, instructor, and online coach trained in the Oxygen Advantage. Jarrod's expertise lies in the power of breath and how it can enhance performance, reduce stress, and aid in recovery. As the founder of Drifters Freediving, he offers courses and private coaching to help individuals improve their breathing techniques. He has been the Australian Men's Champion at The Pool Freediving National Championships and has represented Australia in pool freediving at international competitions. Join us as we explore the importance of proper breathing in sports and everyday life.

00:00 Introduction
02:37 The Importance of CO2 Tolerance in Breathing
04:57 Understanding CO2 Tolerance and Breathing Patterns
08:12 Assessments and Exercises for CO2 Tolerance
9:52 Diaphragmatic Awareness for Swimmers: Techniques and Benefits
16:57 Building CO2 Tolerance
20:28 Benefits of Nasal Breathing for Swimmers
23:00 The Science of Breath Holding: Understanding Your Body's Responses and Limits
30:15 Breathing Easy in the Water: Effective Exercises and Techniques for Swimmers
38:40 Mental Strategies for Increasing Breath Length
39:43 Race Day Breathing Strategies for Swimmers
42:29 The Relationship Between CO2 Tolerance and Lactic Tolerance
47:37 The Impact of Proper Breathing on Recovery and Performance
51:09 Get In Touch with Jarod for Coaching!

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies.

00:29 Train Another Stroke
01:50 Change The Way That You're Training
03:04 Being Diligent With Your Skills
05:06 To Become Supple
05:53 Joining a Squad Or a Group of Swimmers
09:08 Occasionally, Don't Track Anything
10:40 Keeping Calm Under Pressure
12:58 Commit To A Swim Block
14:03 Pick One Thing And Stick To It For Three Months
15:50 Get Professional Help

Hollie Buerckner, an osteopath and swimmer, shares tips on preventing and rehabilitating shoulder injuries in a podcast episode. She suggests specific exercises to address shoulder issues and emphasizes the importance of maintaining a balance between strength and mobility. Tune in to learn more.

00:00 Introduction
02:38 Understanding Shoulder Injuries in Swimmers
03:25 Four Causes of Shoulder Pain in Swimmers
05:13 Relationship Between Shoulder Pain and Range of Motion
09:51 Effective Shoulder Exercises for Swimmers
14:36 Common Mistakes Leading to Shoulder Pain in Swimmers
18:02 YTA Exercise for Scapular Strength
20:06 High Intensity vs. High Volume Training
22;34 Importance of Addressing Shoulder Pain Early
24:32 Balancing Mobility and Strength Training for Busy Athletes
27:42 The Stubbornness of Swimmers in Dealing with Pain
29:44 Motivation to Take Care of the Body
35:11 Get in touch with Hollie!

In this podcast episode, we hear from Jay Mueller, an emergency doctor who started swimming 16 months ago after injuries led him to take up the sport, as he could no longer run or ride. When Jay first started, he was averaging 2:15-2:30/100m and finding he was exhausted after a few hundred meters. Fast forward to today, where he is consistently swimming between 1:20-1:30 in training, with a personal best of 1:06 in the 100m freestyle. Tune in to learn about his transformation and the lessons he has learned along the way.

00:00 Introduction and Background
4:21 Initial Pace and Improvement
7:21 From Fast Swims to Sustainable Laps
9:38 The Science Behind Shoulder Pain Relief through Static Hangs
15:27 Improving Rotation and Reach
18:22 Strategies for Maintaining Buoyancy and Momentum in the Water
23:15 The Challenges of Learning a New Skill
28:28 Importance of Body Awareness in Swimming Technique
34:09 Drills for Technique Improvement
37:47 Impressive Swimming Progress in a Short Time
38:34 Being Patient and Kind to Yourself

In today's episode, we dive into a conversation with Frank Sole, the author of 'The Five "B" Method to a Successful Triathlon Swim.' We discuss Frank's evolution as a coach since writing the book, his key lessons for new athletes, and the importance of terminology in training and team dynamics. Frank also shares insights on leveraging breathing techniques for improved performance in the water, drawing from his training with a world-renowned expert. Tune in now!

00:00 Introduction
02:01 Challenges and Rewards of Coaching Retired Athletes
05:47 Elevating Your Swimming Sessions
09:59 Empowering Athletes Through Coaching: Building Trust and Value
16:04 The Science and Art of Mental Strength in Sports
20:21 Overcoming Setbacks and Staying Committed to Swim Training
22:21 The Power of Developing Good Habits
25:42 Breath Control and Body Position
30:33 Breath Work for Athletes: Building Lung Capacity and Endurance
36:47 Back to Basics: The Fundamental Role of Breathing in Coaching
43:09 Enhancing Swimming Skills through Play and Exploration
46:46 Swimming Without a Watch: Embracing the Feel of the Water
51:12 Embracing the Suck and Enjoying the Journey
55:40 Finding Creative Ways to Convey Instructions to Athletes
57:47 Celebrating Progress: Recognizing Improvements in Swimming
1: 01:11 Lessons Learned from Coaching Older Athletes
1:02:47 Get in touch with Frank Sole!

Join us in today's episode as we interview one of the best open water swimmers in the world, Sharon van Rouwendaal. We will delve into her recent double win at the world championships, her intense training regimen, and the mental fortitude that drives her success. She will be sharing insights on her transition from pool to open water swimming, managing injuries, and the importance of technique and kick in her training. Uncover Sharon's unwavering commitment to greatness, and her relentless pursuit of improvement. Tune in now!

01:41 The Double Win
05:56 The 110 Kilometer Week
08:23 Building Mental Toughness and Confidence
11:16 Training Environment and Culture
14:10 Understanding Open Water Racing
16:35 Transitioning from Pool to Open Water
18:35 Overcoming Shoulder Injury
22:11 Mastering the 6-beat kick
24:54 Learning from a New Coach
26:04 Coaching Others and Sharing Knowledge
30:46 Effective Communication in Coaching: Simplifying Techniques
32:56 5 Different Levels of Speed and Heart Rate Zones
37:34 Challenging Sets and Progression in Swim Training
41:10 Analyzing Training Sets and Building Confidence
44:05 Managing Training Load and Sleep
49:07 Challenges of Transitioning from Running to Swimming
50:34 Exploring Hobbies Beyond Sports
52:52 What's next for Sharon?

James ‘Iron Cowboy’ Lawrence is best known for his world record attempts at completing multiple Ironman events over consecutive days. Firstly, in 2015, he successfully completed 50 Ironmans in 50 days in 50 US states. Then in 2021, he decided to double this and complete 100 Ironmans in 100 days, going on to do this and one more to finish 101. The documentary on this challenge is coming out in March 2024. James is also a public speaker who was given the gift to 'suffer' and now helps provide hope to others and teach mental toughness through voluntary suffering. This episode is not to be missed.

00:00 Introduction
03:21 The Good, the Bad, and the Funny Moments
10:19 Lessons Learned in 50 Ironmans and Conquer 100
14:20 Pushing Limits and Ignoring Pain
15:52 Building Mental Toughness and Resilience
19:13 Mindfulness: Cultivating Inner Peace Amidst Distractions
21:15 How Disconnecting Can Improve Your Mental Health
23:22 Finding Mental Clarity Through Physical Activity
26:25 The Impact of Community and Shared Experiences
34:43 Embracing Difficulties: The Path to Growth and Wisdom
38:22 The Power of Physical Activity and Discomfort
39:48 The Motivation Behind the 50 and 100 Challenges
44:25 The Importance of Hope and Giving Back
47:07 Living Unapologetically and Without Fear of Judgment
50:16 Prioritizing Family Over Others' Opinions
51:55 What's next for James?

In today's podcast episode, professional triathlete and coach Mitch Kibby shares his journey from having little swimming background as a child to becoming a front pack swimmer in the pro field. He is the head coach and founder of i4 Coaching and has worked with Effortless Swimming at our clinics and camps. Mitch discusses his strategies for improving swimming performance and offers valuable insights and tips for swimmers and triathletes looking to improve their skills. Tune in now!

00:00 Introduction
02:39 Swimming Background
07:51 Long Journey to Success
11:01 Lessons Learned from Early Days of Training
16:55 Refining Coaching Cues
17:51 Tips from Elite Triathletes
23:36 Front End Speed Training
27:55 The Power of Training in Challenging Environments
29:22 Shorter Sets, Greater Gains
34:12 Improving Performance through Specific Training
36:15 The Value of Training Partners and Squad Training
39:12 The Hardest and Best Things About Being a Pro Triathlete
42:23 The Benefits of a Flexible Lifestyle
44:00 Transforming Negative Self-Talk into Positive Motivation
49:04 Maintaining Emotional Stability and Setting Realistic Goals
52:06 What's next for Mitch Kibby?

In today's episode, triathlon coach and author Joe Friel returns to discuss swimming and open water techniques, as well as his latest edition of The Triathlete's Training Bible. Joe addresses common challenges triathletes face when transitioning from pool to open water. He emphasizes the importance of patience in making lasting improvements and offers tips for pool training to enhance open water swimming skills. Tune in now!

00:00 Introduction and Previous Episode Recap
2:56 Updates in the Book
4:42 Different Methods for Establishing Intensity Zones
8:49 The Role of Rest and Recovery in Athletic Performance
12:54 Debunking Swimming Myths: The Death Move That Kills Your Progress
16:05 The First Step to a Strong Catch
17:51 Reaching Over the Water in Open Water Swimming
22:50 How Open Water Swimmers Adapt to Rough Conditions
25:10 Teaching Open Water Swimming: The Three Key Words
26:40 Why Intervals Might Not Be Effective for Triathletes in the Pool
32:27 Importance of Focusing on Technique and Patience
36:18 Hardest Swim Workout Prescribed
40:34 Empowering Triathletes to Stick to Effective Swimming Methods
42:28 Most Memorable Triathlon Race
45:04 Golf as a Hobby and Lessons Learned
48:12 Problem-solving and Coaching Methodology
50:15 Triathletes Training Bible: A Must-Have Resource for Athletes

Matthew McElroy is a professional triathlete with 9 World Cup podiums and 1 World Triathlon podium. He was selected as an alternate for the Tokyo Olympics. With a background in cross country and track and field, Matthew had to work hard to develop his swim to get it to an elite level to compete with the best on the world stage. In this podcast, we’ll dive into how he radically transformed his swimming stroke over the last 10 years.

00:00 Introduction
01:56 Swimming Background
05:45 Transitioning from Running to Swimming
11:25 Building Upper Body Strength and Progressing in Triathlon
17:32 Working on Speed and Underwater Techniques
23:49 Balancing Distance per Stroke and Cadence
28:04 Training Strategies for Improving Stroke Rate and Speed
32:33 Explaining Stroke Technique and Focus Areas
34:02 The Importance of Consistency in Swim Training
36:54 Why Video Analysis and Having a Coach Are a Must
41:18 The Power of Mindset: How it Impacts Your Performance
42:52 Overcoming Doubt: Harnessing the Power of Positive Thoughts in Racing
46:16 Superhero Posture: Boosting Confidence in Races
47:42 Situational Awareness in Open Water Swimming:
49:32 Handling Frustration in Open Water Races
51:19 Qualifying for the Paris Olympics

We have an extraordinary guest, Gerrard Gosens, who is a three-time Paralympian and has an impressive list of accomplishments. From competing in running to representing Australia in triathlon at the Commonwealth Games, Gerrard has proven himself as an exceptional athlete. But his achievements don't stop there. He has climbed Mount Everest, completed a 2000km run from Cairns to Brisbane multiple times, and even appeared on Dancing with the Stars.

However, what makes Gerrard's story truly remarkable is his current endeavor to become the first blind person to swim across the English Channel. In this episode, Gerrard shares his journey, the training involved, and the importance of teamwork in achieving such a groundbreaking goal. Tune in now!

02:01 Training to be the First Blind Person to Cross the English Channel
05:21 Overcoming Limitations in Different Training Environments
06:57 Swimming Long Distances with Guide Swimmers
08:48 Swimming with a Tether: The Experience and Benefits
12:15 Listening to the Depth of the Water
13:23 Meet the Guides Taking on the UK Swim
14:55 From Running to Swimming: Embracing Solitude in Training
18:44 Focusing on the Journey, Not the Time
19:56 Overcoming the Quandaries of Swim Technique
24:07 Finding the Balance: Training and Time Management
25:36 Using Emotional Carbohydrates
31:52 Jellyfish, Sea Lice, and Stingrays: Unexpected Encounters in the Water
36:52 Lessons Learned Through Sport
39:52 198 Days to Gerrard's English Channel Swim

In today's episode, we have a fascinating story of transformation. Our guest, pro triathlete Will Draper, started his swimming journey with poor technique and average performance. However, through dedication and hard work, he has completely transformed his swimming abilities. From being unrecognizable in his stroke analysis video in 2019 to becoming a pro triathlete in 2021, Will's progress is truly remarkable. Join us as we dive into Will's journey, exploring the strategies and mindset that fueled his transformation. Discover how Will bridged the gap from a non-swimming background to now swimming strongly, only seconds away from the front pack. Tune in now!

02:04 Introduction and Background
03:46 The Key Moment: Choosing Triathlon Over Cycling
05:52 Training Regime and Approach to Swimming
08:29 Benefits of Training in a Squad vs. Training Alone
10:43 Viewing Swimming as an Infinite Game
12:48 Overcoming Mental Barrier
15:52 Diversifying Workouts: Incorporating Longer Intervals for Speed Work
20:44 Lessons Learned from a Challenging Race
24:35 Transformation from Poor Swimmer to Competitive Triathlete
28:02 Swimming Confidence and Appearance
31:27 Advice for Non-Swimmers in Triathlon
37:25 Triathlon Goals: Aiming for the Front Pack
40:50 Importance of Video Analysis and Making Small Changes
42:47 Follow Will Draper on Instagram

In today's episode, we catch up with professional triathlete Amelia Watkinson, who has achieved remarkable success in her career. With over 17 wins and numerous podium finishes, Amelia shares her secrets to consistency and staying at the top of her game. We dive into her favorite swim training sessions, and the best advice she's received from her coach, and explore various topics related to training, racing, and the mental aspect of being an athlete. Amelia also opens up about overcoming challenges, managing pressure, and finding perspective in the sport. Whether you're a swimmer or a triathlete, this episode is packed with valuable insights that can elevate your training, regardless of your skill level. So join us as we uncover what it takes to compete at the top level and apply those lessons to your own athletic journey.

00:00 Introduction
01:36 Limited Spots Left! Don't Miss Out on Our 2024 Swim Camps
02:37 Taking Control of Your Time: How Blocking Out Dates Led to Personal Growth
04:10 Taking Regular Training Breaks Can Help Prevent Burnout and Improve Performance
05:55 Swimming Background and Improvement
08:22 The Benefits of Training in a Squad Environment
11:29 Finishing Strong and Overcoming Challenges
15:08 Words of Wisdom from Coaches and Mentors
16:03 Tips for Managing Time Differences and Stress while Traveling for Racing
17:27 Helping Age Groupers and Amateur Triathletes Feel More Comfortable
19:17 Lessons Learned and Evolving as an Athlete
20:43 Prioritizing Training Over Screen Time
24:15 Training Solo vs. Training with Others
24:46 Standout Races and Moments in the Last 10 Years
27:24 Managing Pressure: A Privilege and a Challenge
30:47 Upcoming Races and Goals

Get ready to dive into the world of triathlon with our guest, Clayton Fettell, a former professional triathlete turned full-time coach. With 15 years of racing experience under his belt, Clayton has a wealth of knowledge to share. Join us as we explore the key lessons he learned at the pro level and how he passes them on to his athletes. Discover the traits and habits that lead to improved speed and technique, and gain insights into Clayton's favorite training sets that he uses to help his athletes excel. Tune in now!

00:00 Introduction and Background
01:09 Highlights from Pro Racing Career
07:07 The Impact of Parenthood on Perspective
09:04 Transitioning from Athlete to Coach
13:28 Challenging the Fastest: A 1K Race in Noosa
14:31 Importance of Technical Focus in Swimming
19:07 Recognizing and Addressing Your Own Swimming Weaknesses
22:48 The Impact of Wetsuits on Swimming Performance
25:40 The Need for Technical Emphasis in Triathlon Swimming
30:14 Why is Video Analysis Important For Swim Improvement?
36:21 Tips for Swimming in Choppy Conditions
42:58 Setting Paces and Gauging Effort
48:18 The Calming Effect of Disconnecting: How Technology-Free Swimming Can Improve Results
54:31 The Unconventional Technique of Olympic Champion Runners
58:51 Get in touch with Clayton!

Ready to level up your swimming game this year? In this episode, we're letting loose a treasure trove of ideas that will make your swimming better than ever before. Whether you've been swimming for a long time or are just starting out. Tune in now!

00:00 Introduction
00:25 Infinite Games in Swimming: Finding Joy in the Process
03:09 The Concept of Play: Incorporating Fun into Swimming
05:06 Investing in Experiences: Rethinking Financial Planning for a Fulfilling Life
10:35 How to Be Honest About Your Strengths and Weaknesses in Training
12:09 The Power of Habits: Transforming Your Life as an Athlete
14:09 Training Solo? Effortless Swimming Membership Has You Covered
16:13 More Exclusive Interviews with Pro Triathletes: Insights and Inspiration

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!

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

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

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!

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

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

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?

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

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

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

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!

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

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

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

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

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!

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?

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

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

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

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?

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

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.

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!

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?

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?

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?

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. 

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. 

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 

 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