My guest today is Andy Donaldson who recently came back from breaking the Cook Strait World Record. In this episode, we will talk about his experience before and during the swim and his goal to complete the Ocean Seven in a year to raise money and awareness for mental health.

02:40 What's your headspace going into this swim?
04:58 How long into the swim did you realize things are going well?
09:30 Completion Is Key
10:22 The goal is to do the ocean seven within 365 days
14:19  How are you keeping yourself mentally ready for the swim?
17:19 Swimming Background
20:12  What is it about the sport that you think drew you back?
26:10  What's your training?
36:30 What's your routine like?
38:31 What sort of stuff are you doing to keep your shoulders strong?
41:16 How long would your strength and conditioning sessions go for?
41:53 What do you love to do outside of swimming?
43:28 What's surprised you about your quest to do the ocean seven in a year?
44:54 Follow Andy on Social media to follow his journey

Joining us today is Dr Jim Taylor, who specializes in Sports psychology and is the author of Train Your Mind for Athletic Success. In this episode, we will talk about useful mind hacks that you can implement into your training.

01:51 The Concept Of Marginal Gains
07:47 Words Impact How We Perceive The World
11:16 "I Choose To Push My Limits"
16:07 Unfamiliarity, Unpredictability, And Lack Of Control
19:43 Smiling Is A Powerful Mental Tool
25:45 Fun Is A Powerful Mind Hack
28:39  Flow Not Force
31:46 Take Control Of Your Breathing
35:38 Celebrating The Daily Victories
40:14 Get In Touch with Dr Jim Taylor

Welcome to the third and final part of this three-part podcast with Brant Best. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. Tune in now! 

02:50 More isn't BETTER
05:27 Elbow is too high for too long 
10:43 Extreme high elbow catch
13:17 "Ladder" cue
16:28 More episode with Brant coming soon!

Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss how it's valuable to be able to quantify data and drills that he loves and hate. 

00:33 Do you have a standard process when looking at the data?
08:38 Force Field
12:14 Should you have more power on one arm if you're just breathing every two?
13:20 I'm not a big fan of breathing three
14:12  I'ts super valuable to be able to quantify data
17:01 Drill that I love and hate!
20:31 Thumb Drag Drill

Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss what he learned from working with elite athletes. Watch out for the next episodes!!

00:58 Canberra Camp
02:27 How To Swim A Good 100 Freestyle At The Elite Level? 
05:40 Kyle Chalmers Is A Beast
06:12 Tension Needs To Be Optimal Rather Than Maximal
10:59  EO Swim Better
13:01 Soften Up, To Go Quicker.
16:00 Putting Too Much Force On The Water
19:14 What Is It That We Should Be Focusing On?

What is stopping you from getting any faster? Tune in to this episode now! 

1:52 How You Hold Your Body
3:12 Head Position
3:45 Kick
4:40 Breathing In The Right Position
7:08 Building A House
7:21 Tension
8:41  Not Sighting In The Right Way
10:32 The 5 Core Principles Of Fast Freestyle

I've got John Hancock to join me again on the podcast. He recently returned from having a successful crossing of the Cook Straight and is here today to share his experience and some of the preparations he did for the swim.

00:57 Where did this goal come from?
04:28 What are the preparation that you did?
09:33 17 hours of swimming in one week
12:46 How many Ks a week were you doing?
12:33 It's a very tidal crossing
17:59 Grateful to have a team of people supporting you
19:51 Covering yourself with grease
21:40 "If the swells on your side then surf across"
26:24 Was there anything that surprised you about the swim?
28:35 All about preparation and execution.
29:10 Surround yourself with people who want you to be successful
29:54 Do you feel like your achievement changed you as a person?
34:14 What's next for John?

Carl joins us again on the podcast. He has a background in Exercise Physiology and Pilates but primarily in Functional Movement. In this episode, we will talk about how Carl has helped many swimmers with their pain and injury and understand the root cause of some of the injuries that they're having.

01:26 What Injuries Do You Usually See Among Swimmers
05:16 Working On The Posture
07:55 Getting Blood Flow To The Injured Part Of Your Body
10:41 "Voltage Is Healing"
12:27 From Hauling To Floating
14:39 Trying Too Hard Puts Tension In The Body
16:17 Swim From Inside Out
18:20 Learn How To Hold Your Body Correctly
18:42 Squatting
20:36 Don't Brace Too Much In The Pool
24:00 Connection Improves The Whole Mobility
26:29 Get In Touch With Carl Read

In today's episode, I will talk about the equipment and pool toys that I recommend to the athletes that I coach. 

00:41 Have A Good Pair Of Fins
03:38 Paddles
05:51 Pull Bouy
06:45 Kickboard
07:20 Snorkel
08:15 Noseclip
08:38 Goggles
10:56 Heart Rate Monitor
11:50 Powermeter/Analysis

My guest today is Tim Reed, an Australian coach, and triathlete, who has had multiple Ironman and IM70.3 wins. I wanted to get Tim's perspective regarding swimming and coaching and discuss the struggles of transitioning from a professional athlete to a full-time coach.

01:15 Biggest Success In Racing
03:30 There Was No Overnight Success
04:51 Connecting With Athletes
06:38 A Powerful Combination
11:02 Pulling Back From Squad
14:13 Having The Evidence/Data
16:50 You Don't Need To Look Pretty
20:14 Stop Swimming Like Ian Thorpe
27:07 Correct One Thing At A Time
28:00 Swim Like No One Is Watching
29:17 Differences In Technique For People Getting Into A Wetsuit
32:02 Open Water Skills
35:13 Surrounded By Other Swimmers
37:27 Transitioning To A Full-time Coach
43:48 Training Sessions
47:55 What's Next?
50:02 Get In Touch With Tim

In today's episode, we have Dr. Jim Taylor, a sports psychologist and author of Train Your Mind for Athletic Success. We will talk about the strategies for dealing with pain and figuring out what your motivations are. Tune in to this episode now.

00:58 Competed In The Super Sprint And Olympic Distance Triathlon
03:03 Strategies For Dealing With Pain
06:02 Exertion Pain And Injury Pain
08:51 Identity Plays A Role In How You Manage Pain
14:32 Discomfort VS Pain And Suffering
17:13 Associating Negative Emotions With Pain
18:51 Pride And Inspiration
21:51 What's Real Suffering?
23:38 Key Phrase: Long And Loose
26:11 Do A Long Warm-up
28:27 Distractions
30:28 Motivation: Less Ra Ra, More Insight
36:36 Constantly Remind Yourself Of What Your Goals Are
37:11 90% Of Success Is Just Showing Up
39:59 Don't Look At The End Of The Workout
41:57 Get In Touch with Dr. Jim Taylor

I want to have this episode to direct and help people determine what course will help them get better as a swimmer going forwards.

01:13 5-Day Catch Challenge
02:53 The Beginner Freestyle Course
04:25 8-Week Faster Freestyle Cours
8:15 Video Membership
09:08 Monthly Live Call
10:17 Stroke Analysis Membership
13:02 The Swim Camp

My guest in today's episode is Melissa Hughes from Tasmania. We will talk about her remarkable journey into the world of triathlon.

01:19 I swim like a runner
02:30 Arms are a bit wide
04:17 How many swim sessions a week?
06:08 What is YMCA Drill?
08:43 Building Confidence in the race
11:44 I've got to overtake all the heroes!
13:08 Diagnosed with Rheumatoid Arthritis
17:30 Thinking about doing the triathlon
19:19 Do you think you can continue training without doing any long-term damage?
20:29 What are you working towards or focusing on with your swimming?

In today's episode, we are looking at why you should look for the cause, not look at the symptom.

00:22 Itchy eyes?
02:30 We Need To Find The Cause
03:05 Leigh Nugent-Coming soon?
04:02 First Thing To Look At Is the Body Position
05:44 Head Position
05:53 Making Sure The Kick Is Effective
06:04 Rotation
06:13 Great Way To Analyze The Stroke
08:05 We Don't Often See The Cause

I wanted to talk about a different approach to achieving your goals in today's episode. It might be something you haven't heard before, but it can be a helpful way to achieve what you want. Tune in to the episode now!

00:43 Think of your perfect day and write that down
2:56 What does your ideal day look like?
5:39 Atomic Habits: A must read book

In today’s episode, we sat down with Brigetta Hamilton to talk about her impressive improvement over the last 6 months. Brigetta attended one of our clinics in May starting at 2:20 pace per 100. She got her time down to 1:48 and now she is at 1:39. Find out what she did to improve!

00:51 Swimming background
01:17 Were you able to swim comfortably without stopping when you started swimming?
03:02 Does your cycling background help with your swimming?
05:10 When you are working on going faster, what do you usually think?
11:15 Developing Intuition
14:34 Your feel for the water looks so much better
15:59 Rocking side to side and recovery
18:35 What's your next goal?
20:35 Try the sight and breathe method
21:23 When you relax, you swim better and quicker

My guest today is Taryn Richardson, an advanced sports dietitian, and a triathlon nutrition specialist. In this episode, we will talk about triathlon and swimming nutrition and what you can do to make better choices to get fitter and healthier.

1:08 What are the common mistakes working with age group triathletes/swimmers
3:58 Coming back to the fundamental things
6:12 Eating before swimming
12:11 Why does swimming make you hungry
14:05 Dietary periodization and why it's so important
17:39 How individualized are the nutrition plans that you provide for people?
19:27 How to lean up and still maintain energy for training
23:19 Improving Your Eating Habits
29::55 Recovery nutrition
34:35 Lighter is not necessarily better
37:14 Get in touch with Taryn

In today's episode, we will discuss the best ways to go about improving how you look when you swim.

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 today's episode, I wanted to get Victoria Smith, who recently joined the Maldives Camp, to share her swimming improvements over the 12 months. Tune in now!

01:11 What got you into swimming?
9:23 Have there been any frustrations that you've experienced with your swimming since you began?
10:48 What helped to make your coordination better?
11:47 Do you come from a dancing background?
13:34 What did you change to have yourself feel stronger in the water?
20:14 What is it that you love about swimming?
23:14 Being Aware Of Your Body
25:37 How long did it take you to get that feeling of being able to hold the water?
27: Did the Maldives camp help improve your open-water swimming?
31:10 What advice can you give to someone who just started swimming?

So thrilled to have Ironman World Champion Gustav Iden in today's podcast episode. Tune in now as he shares his inspiring journey toward success!

02:02 What’s changed for you after winning Kona?
03:06 What is about the sport you love?
04:17 How did you manage the front-pack swim after not as well in some races leading up to it?
05:28 Did you do any race simulation in training in the open water?
10:15 What's been your journey with swim technique over the years?
12:22 In swimming, it's different strokes for different folks
15:41 What do you most age groupers could do to improve their swim?
17:03 How often are you doing lactate testing in the pool?
17:38 Do you feel you gain fitness from swimming which helps in bike and running?
18:24 How many kilometers do you swim a week?
19:00 At what point in the race did you start hurting?
19:54 What’s the most important advice you got in your career and why?
21:03 Do you take in the same grams of carbs in swim practice as you do the bike and run?
21:32 What’s your stand-alone marathon time?
22:34 What setting do you use on your form goggles?
23:35 What’s the best of tech from Santaratech for a mid-pack AG
24:44 What is your least favorite thing about triathlons?
25:33 Does your stroke rate or kick change between different distance events?
28:16 What's next for Gustav Iden?

My guest today is Dan Atkins who is the Queensland National Performance Center Head Coach in Australia and has been working with top-end athletes. We will talk about some of Dan's coaching philosophies and strategies and how they can help everyday swimmers and triathletes.

01:01 Swimming To Triathlon Coaching
03:09 Using Cues, Trigger Words, Or Nursery Rhymes
06:01 Making It Simple And Less Complicated
07:08 Different Levels Of Swimmers
10:14 Setting Up A Triathlon Club
12:23 It Is A Very Challenging Sport!
15:18 Always Thinking One Step Ahead
17:34 Learning Important Skills
2206 Trying Out New Things
26:49 We Need To Go Easier
30:08 We Now Have A Smarter Approach To Training
33:47 Psychological Reciprocity
35:25 What's Next?

My guest today is Josh Salley who is based in Wales and has recently completed his first half Ironman. Josh and I have been working for the last couple of months doing some stroke analysis and technique coaching. Tune in to this episode now!

00:49 Swimming Background
02:46 Improving Quickly
03:45 Focused More On Technique
04:38 Overcoming Open Water Swimming
07:18 Treat It As A Training Session
09:10 Swimming Consistently
09:54 This Made The Biggest Difference To My Stroke
11:45 Overrotation
13:26 Look At The Cause The Symptoms
13:58 Very Narrow Kick
15:57 Start with a 6-beat Kick
16:55 Warm Up The Leg and Get The Kick Going
17:50 8-Week Faster Freestyle Course
19:08 Determination And Hard Work
20:06 This Is An Absolute Game Changer
21:03 What's Your Setup For Recording?
22:44 Video Feedback

My guest today is Frank Huisman. He's a swim coach based in the Netherlands. Tune in to this episode to learn more about becoming a faster and more efficient swimmer.

01:08 Working With Kristian Blummenfelt
01:52 Developed A Wetsuit For Kristian
03:27 What Is Impulse Time?
06:17 Speed Is Determined By Two Major Things
08:49 Get Your Swim Efficient
11:03 Keep Your Drag Low
12:10 Stroke Length
13:08 What Are The Things Impacting Body Position
15:52 The Swimmer's Superman
18:31 Perform The Kick In The Right Way
22:11 3 Reasons Why You Have Kick
26:12 Simplify The Swim Technique
27:00 Swim Stroke Chart
31:32 To Bring Awareness
36:38 What If The Stroke Rate Is Too Low?
39:12 Get In Touch With Frank!
39:27 What's Next?

In this episode, I will talk about stroke count and how to use it to your advantage to become a faster swimmer.

01:29 What Is A Stroke Count?
04:18 How Can You Use Your Stroke Count To Become A Faster Swimmer?
06:20 How To Reduce Drag And Increase Propulsion
09:43 Best Average Time Across The Whole Set
11:55 Maintaining The Best Technique And Form
13:45 The Best Athletes In The World Are The Most Consistent Athletes
17:09 New Clinic Schedules!

Gerry Rodrigues is coming back as a guest in today’s episode. He is one of the world’s leading open-water swimming coaches and the founder of Tower 26. We will talk about swimming techniques and tips for triathletes. Tune in now!

01:33 Ironman Kona
03:54 The Game Has Changed
05:06 The Four Key Things
07:56 Blend Between Technical Work And Hard Work
09:51 Get Feedback Immediately
12:16 It's A Giant Puzzle!
14:40 Training In The Pool For The Open Water
21:03 Swimming With/Without A Pool Buoy
27:08 Learn How To Filter The Information You Receive
30:07 Kicking
33:47 Treat The Problem, Not The Symptom
36:24 Going Back To The Fundamentals Of The Stroke
38:53 Feel For The Water
43:00 Catch VS Setup?
48:02 I Want People To Get Good Results

In today's episode, I wanted to talk about some of the key things I got from the other coaches and swimmers at the Maldives Camp.

01:13 Rotation
03:04 Front Kick Rotation Drill
04:45 S-Shaped Pull
08:39 Front Scull Drill
09:36 Kick Timing And Connection
12:29 Are You Swimming Enough?
14:02 Long-Term Goals
16:01 The Next Maldives Camp

My guest today is Oke Büll. He's a triathlete located in Germany and recently had some great success in Ironman Copenhagen. We will talk about how he was able to improve his swimming. Tune in to this episode now!

01:00 Getting Started In Triathlon
02:39 Swimming Background
05:15 Ironman Swim Distance
06:43 Breaking Down The Stroke
09:15 Relaxed Swimming
10:15 Changes In Speed
11:37 Quality VS Quantity
13:30 Training Sessions
15:21 Open Water Training
19:40 YMCA Drill
22:51 Maintain Consistency In Training
25:26 Relax And Focus On Your Technique
26:33 Have A Weekly Plan
27:26 Having Patience Is Very Important

In today's episode, my guest is Suzanne Nottage. We will talk about the progress in her swimming over the last couple of years. Tune in now!

00:57 Swimming Background
02:10 Joining Ironman
03:28 When Did You Start To Enjoy Swimming?
04:01 Hang Around With The Right People
07:22 5-Day Catch Challenge
10:19 Go Slow Before You Go Quicker
12:44 Two Important Takeaways
14:45 Doing Less VS Doing More
15:40 Timing Of The Kick And The Catch Together
17:33 One-Arm Freestyle Drill
19:02 Big Improvement
21:24 Training Sessions
23:48 Have A Much Better Feel For The Water
25:29 Started the 8-Week Faster Freestyle Course
26:50 Film Yourself

In today's episode, I wanted to talk about the five common mistakes I've seen from around 6,500 analysis videos I did over the years. Tune in now!

01:34 Breath Timing
02:56 Having The Cue Of Pulling To The Breath
04:30 Over Rotation
05:34 Rocking Side To Side
08:13 Recovery
10:37 Deep Catch
12:40 Head Position
15:43 Slightly Higher Position In The Water

Excited to have Dr. Jim Taylor back to talk about the mental aspect of the race and some excellent practices for approaching races in a healthy way.

02:43 How To Get Mentally Prepared Before The Race
05:03 Three Key Goals To Follow
06:48 Embrace The Suck
10:56 Physical Intensity
13:05 Music Is A Powerful Mental Tool
13:28 Have A Pre-Race Routine To Ensure Total Preparation
15:48 Review Your Race Plan
18:19 Perceived Effort Sets In Training
20:47 Don't Be A Victim In The Race
21:45 You Can't Finish Strong If You Don’t Have The Fitness
24:32 Make Sure To Fuel Well
28:36 User Power Words/Phrases
29:58 Smile And Make Fart Noises
33:49 Post-Race Reflection
37:06 Start With A Positive Attitude
38.33 Get In Touch With Dr. Jim Taylor

In today's podcast episode, I want to talk about a book I recently listened to on Audible, The Comfort Crisis by Michael Easter. I wanted to share some learnings from this book that I thought were really good. I hope you enjoy this episode!

00:23 The Comfort Crisis
00:48 Problem Creep
02:44 Remind Ourselves To Be Grateful
03:02 Toughening Theory
03:47 Misogi
06:07 Doing Challenges
07:23 Better Perspective On What's Important
07:54 Creating Your Rites Of Passage
09:06 Being In Nature
10:14 Conversations Are More Meaningful
11:02 The Way To Combat Loneliness
12:19 Ditching Unnecessary Comfort

Carl Reader is joining us again in today's podcast episode. He is a Functional Movement Coach with a background in Exercise Physiology and Pilates. We will talk about the importance of upper and lower body connections and an exercise that can help you achieve better posture and mobility.

03:56 One Of The Best Ways To Get Your Body Connected
07:26 Case Study 1: Chronic Hip And Hamstring Problems
10:58 Case Study 2: Muscle Imbalance
12:08 Rotational Balance
13:41 Hip Flexor Tightness
17:45 Tight Hip Flexors Can Affect Breathing
18:53 Lack Of Shoulder Mobility
20:39 A Simple Exercise That Can Help You A Lot
21:55 Functional Movement Course
22:33 Get In Touch With Carl!
22:49 Coaching Online

My guest today is Dave Halantas. He came to our clinic in 2019 and went through our 5-Day Catch Challenge course. We will talk about what he's changed over the last 12 months to see a big improvement in his swim times in the Ironman swim distance.

01:29 Swimming Background
02:58 Shoulder Rotation
04:45 Take Away From The Freestyle Clinic
06:45 The Benefit Of Having A Swim Coach
09:35 Ironman Swim
10:56 Relaxed And Confident In The Water
14:01 Starting In Zone 1
15:13 5-Day Catch Challenge
16:24 Frequency And Consistency
19:00 Having A Better Mindset
19:53 What's Next?

My guest today is Kate Galliett, who has a degree in Exercise Science and has been a strength and fitness coach for 21 years. In this episode, we will talk about ways to achieve an unbreakable body. Tune in now!

01:13 Got A Degree In Exercise Science
02:47 What Does An Unbreakable Body Mean?
03:20 Adopting The Signal Response Principle
06:36 Explorer's Mindset
07:47 Three Main Tenants To The Explorer's Mindset
12:27 Focus On Things That Are Working
13:01 Six Pillars Of An Unbreakable Body
14:37 Strong Feet
15:48 Hip Mobility
16:35 Strong Glutes
17:38 Strong Torso
18:30 Shoulder Mobility
19:11 Strong Posture
22:50 Digging Deep Into Posture
25:15 Do This To Improve Neck Range Of Motion And Mobility
28:15 Having Issues With Shoulder Pain?
26:38 Internal Rotation And Shoulder Blade
32:45 What Exercises Can You Do For Your Shoulders?
38:47 We Need To Believe In Our Bodies
40:39 Too Old Is A Myth
41:11 Have A Short Daily Routine For Our Signals
42:54 Longer Workout Is Not Better
43:49 Theory Of Zones Of Tissue Tolerance By Scott Dye
46:09 Maintain Your Zone Of Homeostasis
47:53 Keep Up With Kate!

In today's episode, my guest is Dr. Jim Taylor, who specializes in the psychology of sport and is the author of Train Your Mind for Athletic Success. We will talk about the mental side of sport, swimming, and triathlon. Tune in now!

01:38 Helping Athletes To Be Mentally Prepared
03:18 Is Mental Training Similar To Physical Training?
05:13 Develop A Mental Toolbox
07:00 Be In A Place Where Your Mind Works With You
7:44 Don't Force It!
09:00 Fear Of Open Water Swimming
10:13 Mental imagery Is The Most Powerful Mental Tool
15:54 The Ultimate Goal
18:25 Overcome Conditions And Competitors
20:47 Every Race Is A Learning Experience
21:56 Mental Muscles To Focus On
23:23 Motivation And Confidence
29:02 What Motivates You?
32:00 How You Perceive Yourself
33:34 Healthy Perspective Is Important
37:00 Get Your Mind On Course
39:00 Consistency Of Mind
40:50 Train Your Mind Daily
43:10 Awareness Of What You're Doing With Your Mind

My guest today is Gary Wheeler from New South Wales. He has gone through our online courses and seen great results! We will talk about his progress over the last couple of months.

00:48 Joining The 8-Week Faster Freestyle Course
01:51 Swimming Background
04:41 Going Through The Course For The Second Time!
06:15 Finding The Rhythm
07:35 Get Faster By Improving Technique
08:35 Swimming Tall And Proud
09:29 Tune In To How You're Feeling
12:58 It's A Challenge!
13:59 Swimming Solo
16:12 Using Tempo Trainer
18:17 Going Straight To The Catch?
21:13 Focus On The Fundamentals

My guest today is Bronwen Stacey who attended one of our freestyle clinics a few years ago. We will talk about the progress she has made since doing the clinic. Tune in to the episode now!

00:55 Three Sessions A Week
01:54 What Is A Towel Session?
03:30 Bronze Medallion Course
05:23 Noosa Triathlon
07:34 Thoughts On Core Shorts
09:09 Learning Something New Is A Struggle But...
10:42 Key Takeouts From Swim Clinic
14:15 Follow-Up Filming And Analysis
15:08 There's Always Something To Learn And Improve
16:05 Front Quadrant Timing
17:54 Stay Relaxed To Get Faster
19:03 Wearing Form Goggles
20:40 What I Love About Swimming
21:27 Swimming In The Ocean During Covid
22:13 Consistency And Technique
23:51 Have A Good Coach

In today's podcast episode, we are talking about five ways that you can get into a flow state while you swim.

00:24 Why It's Important
02:06 Eliminate Distractions
02:32 Take Off Your Watch
03:42 Get Into It With A Clear Mind
04:09 Box Breathing
05:00 Meditation
05:17 Journaling
06:57 Listening To Music
08:28 Single-Task Focused
9:16 Using Trigger Words/Cues

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

https://chloemccardel.com/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

04:54 Coaching Long-Term Athletes

08:26 Neurological Fatigue

13:42 Descending Set

19:30 Testing Overall Improvement

24:01 Resilience

29:25 Developing Technique

39:39 Openwater Swimming

41:15 Developing Openwater Swimming Skills

43:14 Safety

51:16 Risk Assessment Instincts

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

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

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

https://www.philclaytonandco.com/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

r

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1:40 Benchmarks

04:29 What Made The Difference

5:48 Swimming Has Become Easier

7:18 What Works Best For Me

8:37 What Got Me Into The Pool

12:00 The Next Step

13:59 Having A Structure

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