The Effortless Swimming Podcast

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1:40 Benchmarks

04:29 What Made The Difference

5:48 Swimming Has Become Easier

7:18 What Works Best For Me

8:37 What Got Me Into The Pool

12:00 The Next Step

13:59 Having A Structure

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

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

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

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

4:52 Having a great support system is important

7:27 Unlucky Weather

8:28 First To Last Day Experience

13:47 Struggles

21:59 Block Negative Thoughts

26:30 Swimming With Your Old Self

31:11 Everything Comes To An End

33:56 Expand your Comfort Zone

40:10 Post Swim

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

My guest today is Chung-Haun Li who has been on our Stroke Analysis Membership for 12 months. I have asked Chung-Haun to guest in our podcast to share his story and improvement for the last 12 months because he's had a pretty significant improvement with his time and technique. 01:14 12 Months Ago 02:29 I Didn't Know What's Wrong With My Stroke 05:03 " The Only Thing That I Know Is That I Am Slow And I Didn't Know What To DO" 08:19 Improving My Balance 11:55 Improving My Stroke Rate 15:42 Your Threshold Speed Is Just A Percentage OF Your Top Speed 19:41 Planned Work Out 20:51 Frustrations

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

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

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

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

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

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

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

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

01:15 Accordion Effect

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

03:31 Difference In Speed Is Minimal

07:25 Tighten Up The Kick 08:41 Tuning Into Your Breathing

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

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

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

01:06 Joining Effortless Swimming Membership

04:23 Putting Attention To More Important Things

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

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

16:24 You Can't Change Your Stroke Overnight

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

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

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

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

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

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

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

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

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

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

Watch out for the next episodes!!

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

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

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

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

02:49 What Are The Most Common Running Injuries?

04:56 Recommendations For Beginners (Walk Run Cycle)

06:33 The Best Strengthening Exercises For Runners

10:21 The Wrong Shoes Can Cause Injury

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

18:27 How Much Should We Run?

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

24:36 Nasal Breathing

26:18 Be Patient

26:59 Role Of Mobility I Avoiding Injury

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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