The Effortless Swimming Podcast

A quick update on why we haven't recorded many podcasts lately.

In this podcast, we will talk about when to be 'In the moment' and when to be 'Out of the moment' in swimming and how this balance can help you as an athlete. This is in addition to our previous topics about focus, technique and delivers practice in order to change your habits and improve your swimming. This episode is something you shouldn't miss.

Last year Elise Butler was swimming 20 mins for her 1km time trial. Over the past 18 months she's made big improvements, now swimming well under 17 minutes. Elise joined us last year for our Hell Week swim camp and has joined us again for this year's camp in Thailand. In this podcast she shares how she's knocked more than 15 secs per 100m off her 1km pace.

The 66 day and 18 month rule is a good rule to live by to replace old habits and become competent at a skill. Most people don't stick with something long enough to see results, especially when it comes to changing their swimming.

Lisandra de Carvalho has been a friend of mine for almost eight years. She comes from a competitive swimming background and now focuses primarily on open water events. In this episode, we discuss everything to do with long distance open water swimming. Lisandra has raced the 19.7km Rottnest channel swim solo on three occasions and as a duo on one occasion. If you are planning to do an open water race of 10 km or more, this podcast will teach you everything you need.

Gary Hurring is a former swimmer and a coach from Wellington, New Zealand. Gary won the gold medal at the 1978 Commonwealth Games in the men's 200 meters backstroke and silver medal in the same event at the 1978 World Aquatics Championships. He finished fourth in the 100m and fifth in the 200m at the 1984 Summer Olympics. He was also appointed as New Zealand's swim team coach at the 2012 Summer Olympics. In this podcast, we discuss the principle of the 'Pit of discomfort' and how to change your technique in swimming. We also talk about the mindset needed to overcome negative thinking.

This podcast episode is about having a breakthrough swim, whether it's in a triathlon or an open water swim. Our guest today is Paul Speed a coach a recently turned pro triathlete.

With Paul, he changed his technique and training to make that second pack and come out with the water with the faster group so he can have a better chance of keeping up in the bike and setting himself up for a good race.

In this podcast, we welcome back Eney Jones who is a successful Master's swimmer, open water swimmer, and an accomplished triathlete. She lives and works in Boulder, Colorado and has worked with many of the top triathletes to help them improve their swimming. She is also the creator of the Eney Bouy.

She was on the podcast many times before talking about technique, posture, tempo, catch and pull, open water racing tips and awareness in the open water. In this episode, we talked about her latest research On Swimming Fast in Open Water. This episode is one you shouldn't miss!

Tabitha Jones is a previous Hell Week camp attendee. Since coming to Thailand with us last year, she's take more than 20 seconds off per 100m pace over a half ironman distance swim. An impressive achievement in 8 months! Tabitha shares with us the things that have helped her do this from changes to technique, workouts, how she approaches races and the different attitude she takes towards her swimming.

Swimming Coach, Brian Ford is the Head Coach of the Traralgon Swimming Club since 1997. He was a National Age swimmer in the 1970s. He is a firm believer in discipline and strong communication. If you want to learn about the importance of discipline, enthusiasm and being a people person, listen in as my dad shares his life lessons and expertise as a seasoned swimming coach.

04:58 - Meet Brian Ford

07:50 - Why reputation is important.

08:55 - When to Draw The Line Between Being a Coach and Being a Parent

16:00 - Micromanaging vs Delegating

22:41 - Basic Principles in Dealing with People

30:45 - On Being Careful with Who You Hang Out With

33:30 - "Every opportunity is an opportunity to give as much as you can."

35:30 - This is the way I am as a coach...

38:17 - Why It's Okay to Coach with a Lot of Enthusiasm

40:20 - To Care or Not to Care?

Meighan Julbert is a Mental Skills Consultant for The MindSide - a sports and psychology center located in Alabama. She has worked with a number of athletes from different sports like softball, golf, swimming, soccer, and others.

This podcast is perfect for those who has performance anxiety and to those who feels like their mental state has let them down during competition.

01:53 - What's going on in your head? 07:16 - How To Build The Mindset of Confidence 10:40 - The Importance of Not Looking for What's Missing 12:12 - The Strategies to Help You Focus on The Right Things 15:28 - Everyday you have a choice. 25:13 - Michael Phelps: Epitome of An Athlete with a Strong Mental Game 26:00 - Everybody has a panic moment. 30:13 - Why You Need to Identify Upfront Something That Went Well 33:19 - Truth: The Athlete is His Own Expert 39:14 - "I want to conquer the world."

To learn more about Meighan and her work, visit http://www.themindside.com/meighan-julbert/

Ranell Hobson is the Coaching Director at The Academy of Sports Speed. She will share her experience in working with athletes at The Academy of Sports Speed and how their teachings cross over to all types of athletes.

01:00 - Skills, Functional Movement, Elasticity, Power and Mechanics of The Sports 02:15 - Athletes' Underdeveloped Skills 03:19 - The Bad Effects of Sedentary Lifestyle to Athletes 11:50 - Explosiveness of The Blocks 17:01 - The Shift to Being Leaner 18:50 - The Forward Propulsion in Running 19:53 - Restriction in The Hips = Decrease in Running Performance 27:20 - Survey Says... 33:00 - Drills? Some more drills? 36:01 - The Importance of Individual Training

Meredith Atwood is the creator of Swim Bike Mom a website dedicated to give motivation to women across the globe to women who are doing triathlon and those who are looking to get into triathlon.

01:00 - Take Us Back To 2010 03:28 - Today is the first day of your life. What are you going to do with it? 04:12 - Meeting An Alien 06:00 - Me Love Cookies! 11:22 - From off The Couch to Ironman 15:40 - The Purpose. The Plan. The Process. 16:45 - Why Sense of Humor is Important 20:21 - Swim. Bike. Run. 22:40 - Do What You Want in The Body You Have 28:36 - The Bliss of Feeding Your Body With Good Food

To learn more about Meredith and her work, visit her website www.swimbikerun.com

Andre Obradovic has been our guest before where he talked about how you can adjust your sleeping routines and habits so you can perform better in the pool. In this podcast, Andre and I discuss how he went from overweight white collar worker to lean athlete, by challenging his own beliefs about nutrition.

02:00 – Andre's Journey to Weight Loss 03:00 – When Hunger Strikes 06:50 – The Food Diary Debunked 09:55 – 1 Minute Videos of What I'm Eating 15:05 – One of the guys lost 10 kilos! 19:05 – Why would we need chocolate drink? 19:34 – How To Create That Snowball of Feeling Better 20:09 – Eat this instead for breakfast. 21:19 – Have a salad for lunch. 27:01 – Shut up and take my money! To learn more about Andre and his work, visit his website

www.loseyourbelly.com.au

Race Pace Training is about swimming at or quicker than your racing speed. It's often done in short intervals (eg 25m or 50m) with enough rest between intervals to recover and hit race speed on the next one. On this podcast Garrett McCaffrey, coach at the Phoenix Swim Club, joins me as we chat about how to best include this type of training in your workouts (and if it's relevant to you!). He's just released a 12 week Race Pace Training program ideal for age group or Master's swimmers and coaches. We're also joined by Chris Ritter, a strength and conditioning coach to Olympic swimmers and a guest on one of the most well-received podcasts we've done – listen to it here.

03:30 – What is race pace training? 09:05 – When a Swimming Technique Drops Off 09:20 – The Muscle Memory 10:11 – Finding a Way To Keep The Speed 13:19 – How do you deal with change? 17:28 – The Correlation of Age and Speed 18:00 – Why Race Pace Training Makes Physiological Sense 22:14 – Race Pace Training & Vegetables 28:13 – The Importance of Structure in Directing The Work 30:48 – The Race Pace Training 2.0

Nam Baldwin is the owner and Director of Performance at the Equalize Training Company. Nam is an emotional and stress control & management specialist, the co-developer of internationally recognised B.E.T Training, mentor and motivational health coach. He has worked with a number of Olympic Gold medalists and several world champions including professional surfer, Mick Fanning.

We talk about strategies he used with Mick Fanning to help him win the J-Bay Open after overcoming a shark attack at the same event in 2015, plus a whole lot more.

01:57 – One of The Most Impactful Talks I've Been To 02:14 – "Whatever happens to you, use it." 02:28 – Working with Mick Fanning 08:15 – Breaking down the process… 15:18 – Step 1: Oxygenate 15:27 – Step 2: Hydrate 15:35 – Step 3: 3-Minute Workout with Music 15:59 – Step 4: Appreciate 16:01 – Step 5: Anticipate 25:58 – Just do this one thing…

To learn more about Nam Baldwin and his work, visit www.equalize.com.au

Luke McIlroy is the Director of Sport Science at METS Performance Consulting. Luke helps athletes perform their VO2 Max test. Find out what their lactating flexion point and their resting metabolic rate.

Knowing these will help you train more scientifically and be more effective with the workouts you are doing. If you train 10 hours a week instead of 15, then, you'll have more time to spend with you family, rest and recover.

In this podcast, we talk about how you can avoid the grey zone and how you can be more effective with the time you spend training.

Simon Griffiths is the founder and publisher of H2Open Magazine. H2Open Magazine is a magazine about open water swimming and everything that incorporates races and swims around the world.

Simon will be sharing:

• his experience about open water swimming
• his recommendations about the best places to swim around the world to do open water swimming and races
• the rabbit hole in open water swimming
• and where the sport is going

In this episode of the Effortless Swimming Podcast, our guest is David Samuelsohn. David is coach and founder of Westchester Masters Club in Larchmont, New York. David wrote an article Lose the Limp for a More Powerful Freestyle so in this podcast we'll talk about that and

• how to make adjustments in your breathing and rotation to get more power from your stroke
• the key principle he includes in every work out
• common freestyle errors and how he corrects them
• plus more...

In this episode of The Effortless Swimming Podcast, we have Eric Neilsen. Eric Neilsen is a multisport coach and consultant who works with athletes of all abilities from novice to professional, by providing personalized services that empower clients to achieve their full athletic potential.

Eric will be sharing about how he got started coaching, a few tips about triathlon training and the ABC's of optimal health and training.

My guest in this episode of The Effortless Swimming podcast is Karlyn Pipes. She is one of the top 10 Master Swimmers of all time and a multiple record holder in all 4 strokes in Masters Competitions.

In this episode of The Effortless Swimming Podcast, we have Katee Pedicini. Katee is the author of "Healing The Grumpy Athlete". We will talk about her background, health and wellness and how her book came to be.

In this episode of The Effortless Swimming Podcast, I have two special guests: Chloe McCardel and Michael (Murph) Renford (son of legendary marathon swimmer, Des Renford). Chloe is aiming to break Des' record of 19 English Channel crossings this season. In this podcast, we talk about the need for adventure and connection with the ocean that drives marathon swimmers. Murph shares stories about his legendary dad like his record breaking swim from Sydney harbour to Wollongong (54 miles), his experience in swimming the English Channel and the happiness he gets from crewing for other swimmers.

In this episode of the Effortless Swimming Podcast, we have Sam Ashby. Sam is a part of the Australian Swim Team. He is coaching an age group squad in Melbourne. Today, Sam will be talking about his transition from being a swimmer to being a coach.

In this podcast episode, we'll talk to Kevin Koskella of TriSwimCoach about the key takeaways he's had from interviewing guests in his own podcast and how it can help triathletes and swimmers improve their performance.

This is the 3rd episode in this 3-part series of interviews with Eney Jones. In this episode we'll talk all about racing and rhythm - how to achieve better results in your swimming and races.

Let's get into it!

This is part 2 of the 3-part podcast series that I'm doing with Eney Jones. In this episode, we'll talk about gears that we can use to improve technique, rhythm and feel for the water.

In this 3-part episode of The Effortless Swimming Podcast, we have Eney Jones. In part 1, we'll talk about cues and analogies for faster swimming. In the second podcast, we'll talk about gear for faster swimming and the third podcast of this series is about racing and rhythm and how you can put everything together to get a better result in your triathlon or swimming race.

In this episode, we have Level 3 triathlon coach and coach to many pros, Grant Giles. He works with a range of triathletes from Tim Van Berkel to Clayton Fettell. Grant specializes in the psychology of sports performance and how you can use mindfulness and other techniques to break through mental barriers.

If you enjoy the mental game of sport, this episode is for you!

In this episode of The Effortless Swimming Podcast, we have Kim Schwabenbauer. We recently had her as a guest and since the last podcast we had with her, she is now pregnant! We talk about how it is to be a professional triathlete, to now being pregnant and what the future looks like for her.

We also talk about a few things she is studying from her Master's degree:

• immunity and diet
• how athletes can avoid getting sick and keep themselves in top health

In this episode of The Effortless Swimming Podcast, we have Craig Percival. Craig is a very successful triathlete and a multi-sport athlete. He finished second over all in The Ultraman World Championships in 2014. He has completed 20 Ironman events, a 4-time Hawaii-finisher and now getting ready for his biggest challenge yet - 8 Iron distance events in 8 days in the 8 different state and territories in Australia in March.

In this podcast, Craig will share with us:

• how he is preparing for his biggest event yet
• the challenges he has experienced along the way
• how he is mentally managing his work, family life and training
• how 8 in 8 in 8 came to be
• what he teaches his athletes when he coaches them in the pool

To learn more about Craig, his work and how to help with his fundraising for 8 in 8 in 8, visit his website - www.nolimitsendurance.com.au

In this episode of The Effortless Swimming Podcast, we have Pete Robinson aka "Robbo". He is a 3-time world champion in Triathlon, qualified for the 2000 and 2004 Olympic Games, and a bronze medalist in the Commonwealth Games. Pete has transition to a coach through his business - Elite Performing Minds.In this podcast, we'll talk about how Pete:

• has had a great success in the last 2 decades of competition
• used mental strategies to have the upper edge over his competitors
• teaches all these as a mentor

This episode's guest is Andre Obradovic. Andre is a mindset, health and well-being coach. Andre specializes in sleep. He works with executives and athletes in helping them get more control of their sleeping habits.

In this podcast, Andre will let us know about:

• the importance of sleep
• how it can affect your performance in the pool or in triathlon
• how it can affect your decisions and effectiveness when it comes to work, family and sport
• how you can utilize a software that analyses your sleep data

Our guest for this episode of The Effortless Swimming Podcast is fun, inspiring and motivating. Kim Schwabenbauer is a professional triathlete from the U.S. and a nutritionist. Kim will talk about:

• her experience when she broke a collarbone, thinking she would never be
• able to swim again and turning pro just three years later
• nutrition and training
• what she gets out of the sport
• reason for her motivation

01:33 - Breaking a Collarbone: Adversity or an Advantage? 03:50 - On coming out stronger... 05:45 - It's part of the journey. 09:22 - What do you get out of triathlon the most? 10:42 - Triathlon rewards consistency. 20:58 - Learn the basics and build the propulsion. 39:36 - Feeling like a kid in a candy store. 45:56 - Kim's Process in Evaluating Athlete's Nutrition 55:06 - "They've found the formula for success and they're not messing with it..." 01:08 - How much balance do you need in your life?

To learn more about Kim and work visit her website www.fuelyourpassion.net

In this episode, we have Gerry Rodrigues of Tower 26. Tower 26 is a well-known swimming group in Santa Monica, United States where Gerry coaches a number of athletes (mostly triathletes).

Listen in as Gerry discuss:

• the difference between training a swimmer versus training a triathlete
• his philosophy in swimming
• approach in workouts
• how he structure his programs

In this podcast, we have Steph Saullo. She is a nutritionist who will share with us how you can get better performance in your swimming or triathlon by fuelling yourself better.

We'll cover:

• fundamentals in nutrition that every athlete should know
• common misconceptions about food and nutrition
• case studies of athletes that Steph has worked with
• what types of athletes should get a personal plan from their nutritionist and why they should do it
• supplements and what type of athletes should take them

In this episode of The Effortless Swimming Podcast, we have Andy Anderson. Andy is the Co-Founder of Ultimate You Change Centers.

He is famous for his 9 to 6 program. A program that aims to help people lose 9 kilos in 6 weeks. This program has a 90-95% success rate with his clients that do the program.

In this podcast, we'll talk about the Magic of Six Weeks:

• how he gets people to follow through with his 9 to 6 program
• what tools he use in his coaching programs
• what mindset strategies he uses with his clients

In this episode of the Effortless Swimming Podcast, our guest is Performance Coach Chris Ritter. He has worked with a wide range of athletes - youth, masters to Olympic gold medalists. He works closely with Cullen Jones - 2-time Olympic Gold Medalist and American World Record Holder. In this podcast we'll talk about: - specific exercises if you're a master swimmer or triathlete - how to improve your performance in the pool by using dry land training - how to progress through different exercises if you don't have a background in strength training - how strength training can add power without the muscle gain

In this episode of The Effortless Swimming Podcast, we have Travis Mahoney, he is an Australian Swim Team member. In this podcast, we'll talk about: - How Travis started swimming at a later age. - What he does on his day-to-day training - His approach to mindset, diet, stretching, rest and how he incorporate all of that in full training load

Our guest in this episode of The Effortless Swimming Podcast is James O'Connor. He is a success and leadership coach at Elite Team Leadership where he works with a wide range of sports and athletes to help them improve their results in their chosen field. He is also host of the JocX podcast.

Today's guest is ultra-marathon swimmer, Chloe McCardel. She has successfully completed a triple crossing of the English Channel. This is something that hasn't been done by anyone for the last 25 years. She's the fourth person in history to do it. In this episode, we'll look at what she did differently this time in crossing the English Channel in comparison to her first 2 attempts her day-to-day life and how she brings herself up to the pool or ocean to swim what Chloe is doing now to get other swimmers swim across the English Channel

Today's guest is professional triathlete, Josh Amberger. In the last 12 months, he's won a range of 70.3 distance events including Port Macquarie, Challenge Half Shepparton and Western Sydney 70.3. He's first out of the water in most triathlons. We talk to Josh about how he became such a good swimmer and triathlete.

Over the last couple of years, I've seen swimmers do really well and other swimmers who maybe have not reached their potential or have not quite gotten where they want to get to. These are some of the things I've noticed and taken account of.

Studies show that if you are training with someone, you push yourself up to 16% - 18% harder than you would if you are training by yourself.

What has worked and not for athletes, swimmers and triathletes? In the first part of this series, I will share with you what has made athletes, swimmers and triathletes reach an elite level with their swimming so it can help anyone who may not be from a swimming background.

In this episode of the Effortless Swimming Podcast, we have Sara McLarty. She is a professional triathlete and a swimming coach based in Clermont, Florida. In December, I'll be with Sara running the swim section at the Triathlon research Camp in Florida with Gwen Jorgensen and her coach Jamie Turner.

In this podcast, I'll interview Bevan McKinnon. Bevan is an elite level triathlete, a triathlon coach and co-host at Fitter Radio – a podcast that features professional triathletes and triathlon coaches.

In this podcast, we'll be looking at mistakes to avoid when doing your workout...