The Effortless Swimming Podcast
Faster times and better technique aren't a guarantee when you train hard. What really makes a difference to your speed and efficiency in the water? The Effortless Swimming podcast helps make a complex sport really simple to better your swimming. We cover open water swimming, triathlon swimming and pool swimming. Hosted by Australian National swimmer and coach Brenton Ford.
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#333 : Three Ways To Generate More Propulsion (Without Getting Tired)
05/13/2024
#333 : Three Ways To Generate More Propulsion (Without Getting Tired)
In this episode, we discuss three ways to generate more propulsion without getting tired, along with a drill that will help you practice each of these methods. 00:16 Generating propulsion 01:31 The Size of the Paddle 03:44 The Power Phase of the Stroke 08:31 Accelerate through the Stroke. 11:01 Keyhole Drill 12:58 Building Power and Speed in Your Stroke
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#332 : The Technique Behind Holding 1:12/100m For 4 hours with Andy Donaldson
05/07/2024
#332 : The Technique Behind Holding 1:12/100m For 4 hours with Andy Donaldson
In this episode, we have a special guest, marathon swimmer Andy Donaldson, who is a three-time world record holder. Andy shares his insights on freestyle technique and how he is able to maintain an impressive pace of 1:12 per 100m for 4 hours. This episode focuses solely on technique, as we delve into Andy's thought process and approach to his stroke. Tune in now! 00:00 Introduction and Background 2:31 Where is your head position? 2:58 How often are you breathing? 4:30 How do you use your kick? 5:23 What does your recovery look like? 8:09 What is the end of your stroke like? 9:07 What is your rotation like? 9:47 How did you develop your catch? 11:13 How much power are you putting into each stroke? 11:54 What do you do to increase your swim speed? 13:11 How do you like to train? 14:20 What pace are you aiming for? 14:49 What stroke rate are you aiming for?
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#331 : The Expedition: Australia's Longest Ever Swim with Dean Summers
04/29/2024
#331 : The Expedition: Australia's Longest Ever Swim with Dean Summers
In March of 2024, Dean Summers set out to break the record for Australia’s longest ever unassisted swim. Leaving from Newcastle’s Nobbys beach and planning to land at Palm Beach, Sydney for a total of 95.6km. Battling blue bottle jellyfish, hallucinations and less than perfect conditions, Dean had a challenge ahead of him. The swim had been unsuccessfully attempted by two other swimmers in the 1980’s and 90’s, including well known Australian swimmer Des Renford whose shark cage sunk off the coast after treacherous conditions. In this episode, you’ll hear the story of an expedition into waters that have never been swam in. 00:00 Introduction 03:52 The Origin of the Newcastle to Sydney Swim 08:44 Building the Dream Team: Finding the Right Support 11:59 The Commitment and Preparation for a Long Swim 14:08 Navigating 07Whirlpools and Tides 16:45 Feeding Strategy : Carbohydrates and Protein 20:11 The Constant Sting: Battling Bluebottles in the Ocean 23:15 Bioluminescence and the Milky Way 29:44 The Final Stretch: Locking in on the Goal and Reaching the Beach 34:35 Post-Swim Reflections: Burnt and Hungry 38:44 Lessons Learned from a Grueling Swim 44:15 The Connection Between Family and the Love of Water 50:30 What's next?
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#330 : Trust Your Gut Instinct (And Tread Your Own Path) with Dan Eisenhardt
04/24/2024
#330 : Trust Your Gut Instinct (And Tread Your Own Path) with Dan Eisenhardt
Dan Eisenhardt, CEO and Founder of FORM Swim, shares his journey of creating the world's first augmented reality swim goggles. Discover how real-time data can enhance your training sessions, the most useful features of the goggles, and the challenges faced during development. If you're looking to forge your own path in your professional life, Dan also provides valuable insights on getting started and three essential considerations for starting a business. Tune in to this episode for all this and more. 02:05 The Light Bulb Moment 04:49 The Evolution of Technology in Swimming Goggles 06:23 Testing the Prototype 07:52 The Complications of Delivering Low Latency Heart Rate Sensing in Water 12:47 The Indispensable Tool for Swimmers 13:56 Taking Areas of Interest and Experience to Create Something Different 16:13 Serendipity and the Right Place, Right Time 20:17 The Importance of Learning from Competitors 24:13 Acting with Conviction: Getting Things Done 29:00 Favourite Features in Form goggles 32:44 The Value of Premium Offerings 38:36 The Three Key Factors in Business Success 43:02 Form Goggles: A Game-Changer for Low-Tech Swimmers
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#329 : The 4 Biggest Mistakes I Made In Coaching (And How To Get More From Your Coach)
04/16/2024
#329 : The 4 Biggest Mistakes I Made In Coaching (And How To Get More From Your Coach)
In today's episode, I'll be sharing some of the mistakes I made in coaching and the valuable lessons I learned along the way. I believe these lessons can help you avoid similar pitfalls and succeed in your coaching journey. Additionally, I'm excited to announce the launch of our new course, the Freestyle Coaching Masterclass. Be sure to tune in! 00:30 Coaching Masterclass 04:02 Be Firm And Not Their Friend 06:52 Setting Minimum Standards 10:37 Energy is Transferred 13:28 Being Memorable 15:53 4 Hours Workweek : Mexican Fisherman and the Banker
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#328 : Why We Get Breathless (And What To Do About It) with Jarrod Briffa
04/10/2024
#328 : Why We Get Breathless (And What To Do About It) with Jarrod Briffa
In this episode, we sit down with Jarrod Briffa, an Australian freediving athlete, instructor, and online coach trained in the Oxygen Advantage. Jarrod's expertise lies in the power of breath and how it can enhance performance, reduce stress, and aid in recovery. As the founder of Drifters Freediving, he offers courses and private coaching to help individuals improve their breathing techniques. He has been the Australian Men's Champion at The Pool Freediving National Championships and has represented Australia in pool freediving at international competitions. Join us as we explore the importance of proper breathing in sports and everyday life. 00:00 Introduction 02:37 The Importance of CO2 Tolerance in Breathing 04:57 Understanding CO2 Tolerance and Breathing Patterns 08:12 Assessments and Exercises for CO2 Tolerance 9:52 Diaphragmatic Awareness for Swimmers: Techniques and Benefits 16:57 Building CO2 Tolerance 20:28 Benefits of Nasal Breathing for Swimmers 23:00 The Science of Breath Holding: Understanding Your Body's Responses and Limits 30:15 Breathing Easy in the Water: Effective Exercises and Techniques for Swimmers 38:40 Mental Strategies for Increasing Breath Length 39:43 Race Day Breathing Strategies for Swimmers 42:29 The Relationship Between CO2 Tolerance and Lactic Tolerance 47:37 The Impact of Proper Breathing on Recovery and Performance 51:09 Get In Touch with Jarod for Coaching!
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#327 : 10 Ways To Increase Your Swim Speed
04/03/2024
#327 : 10 Ways To Increase Your Swim Speed
In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies. 00:29 Train Another Stroke 01:50 Change The Way That You're Training 03:04 Being Diligent With Your Skills 05:06 To Become Supple 05:53 Joining a Squad Or a Group of Swimmers 09:08 Occasionally, Don't Track Anything 10:40 Keeping Calm Under Pressure 12:58 Commit To A Swim Block 14:03 Pick One Thing And Stick To It For Three Months 15:50 Get Professional Help
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#326 : Why Swimmers Get Shoulder Injuries (And What To Do About It) with Hollie Buerckner
03/28/2024
#326 : Why Swimmers Get Shoulder Injuries (And What To Do About It) with Hollie Buerckner
Hollie Buerckner, an osteopath and swimmer, shares tips on preventing and rehabilitating shoulder injuries in a podcast episode. She suggests specific exercises to address shoulder issues and emphasizes the importance of maintaining a balance between strength and mobility. Tune in to learn more. 00:00 Introduction 02:38 Understanding Shoulder Injuries in Swimmers 03:25 Four Causes of Shoulder Pain in Swimmers 05:13 Relationship Between Shoulder Pain and Range of Motion 09:51 Effective Shoulder Exercises for Swimmers 14:36 Common Mistakes Leading to Shoulder Pain in Swimmers 18:02 YTA Exercise for Scapular Strength 20:06 High Intensity vs. High Volume Training 22;34 Importance of Addressing Shoulder Pain Early 24:32 Balancing Mobility and Strength Training for Busy Athletes 27:42 The Stubbornness of Swimmers in Dealing with Pain 29:44 Motivation to Take Care of the Body 35:11 Get in touch with Hollie!
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#325 : How I Slashed My 100m Freestyle Time to 1:06 with Jay Mueller
03/19/2024
#325 : How I Slashed My 100m Freestyle Time to 1:06 with Jay Mueller
In this podcast episode, we hear from Jay Mueller, an emergency doctor who started swimming 16 months ago after injuries led him to take up the sport, as he could no longer run or ride. When Jay first started, he was averaging 2:15-2:30/100m and finding he was exhausted after a few hundred meters. Fast forward to today, where he is consistently swimming between 1:20-1:30 in training, with a personal best of 1:06 in the 100m freestyle. Tune in to learn about his transformation and the lessons he has learned along the way. 00:00 Introduction and Background 4:21 Initial Pace and Improvement 7:21 From Fast Swims to Sustainable Laps 9:38 The Science Behind Shoulder Pain Relief through Static Hangs 15:27 Improving Rotation and Reach 18:22 Strategies for Maintaining Buoyancy and Momentum in the Water 23:15 The Challenges of Learning a New Skill 28:28 Importance of Body Awareness in Swimming Technique 34:09 Drills for Technique Improvement 37:47 Impressive Swimming Progress in a Short Time 38:34 Being Patient and Kind to Yourself
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#324 : Breathing, Body Position & Balance with Frank Sole
03/12/2024
#324 : Breathing, Body Position & Balance with Frank Sole
In today's episode, we dive into a conversation with Frank Sole, the author of 'The Five "B" Method to a Successful Triathlon Swim.' We discuss Frank's evolution as a coach since writing the book, his key lessons for new athletes, and the importance of terminology in training and team dynamics. Frank also shares insights on leveraging breathing techniques for improved performance in the water, drawing from his training with a world-renowned expert. Tune in now! 00:00 Introduction 02:01 Challenges and Rewards of Coaching Retired Athletes 05:47 Elevating Your Swimming Sessions 09:59 Empowering Athletes Through Coaching: Building Trust and Value 16:04 The Science and Art of Mental Strength in Sports 20:21 Overcoming Setbacks and Staying Committed to Swim Training 22:21 The Power of Developing Good Habits 25:42 Breath Control and Body Position 30:33 Breath Work for Athletes: Building Lung Capacity and Endurance 36:47 Back to Basics: The Fundamental Role of Breathing in Coaching 43:09 Enhancing Swimming Skills through Play and Exploration 46:46 Swimming Without a Watch: Embracing the Feel of the Water 51:12 Embracing the Suck and Enjoying the Journey 55:40 Finding Creative Ways to Convey Instructions to Athletes 57:47 Celebrating Progress: Recognizing Improvements in Swimming 1: 01:11 Lessons Learned from Coaching Older Athletes 1:02:47 Get in touch with Frank Sole!
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#323 : Olympic Gold, 110km In A Week & Why You Should Never Stop Learning with Sharon Van Rouwendaal
03/06/2024
#323 : Olympic Gold, 110km In A Week & Why You Should Never Stop Learning with Sharon Van Rouwendaal
Join us in today's episode as we interview one of the best open water swimmers in the world, Sharon van Rouwendaal. We will delve into her recent double win at the world championships, her intense training regimen, and the mental fortitude that drives her success. She will be sharing insights on her transition from pool to open water swimming, managing injuries, and the importance of technique and kick in her training. Uncover Sharon's unwavering commitment to greatness, and her relentless pursuit of improvement. Tune in now! 01:41 The Double Win 05:56 The 110 Kilometer Week 08:23 Building Mental Toughness and Confidence 11:16 Training Environment and Culture 14:10 Understanding Open Water Racing 16:35 Transitioning from Pool to Open Water 18:35 Overcoming Shoulder Injury 22:11 Mastering the 6-beat kick 24:54 Learning from a New Coach 26:04 Coaching Others and Sharing Knowledge 30:46 Effective Communication in Coaching: Simplifying Techniques 32:56 5 Different Levels of Speed and Heart Rate Zones 37:34 Challenging Sets and Progression in Swim Training 41:10 Analyzing Training Sets and Building Confidence 44:05 Managing Training Load and Sleep 49:07 Challenges of Transitioning from Running to Swimming 50:34 Exploring Hobbies Beyond Sports 52:52 What's next for Sharon?
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#322 : Choosing Your Suffering: How Anyone Can Become Mentally Tough with James 'Iron Cowboy' Lawrence
02/26/2024
#322 : Choosing Your Suffering: How Anyone Can Become Mentally Tough with James 'Iron Cowboy' Lawrence
James ‘Iron Cowboy’ Lawrence is best known for his world record attempts at completing multiple Ironman events over consecutive days. Firstly, in 2015, he successfully completed 50 Ironmans in 50 days in 50 US states. Then in 2021, he decided to double this and complete 100 Ironmans in 100 days, going on to do this and one more to finish 101. The documentary on this challenge is coming out in March 2024. James is also a public speaker who was given the gift to 'suffer' and now helps provide hope to others and teach mental toughness through voluntary suffering. This episode is not to be missed. 00:00 Introduction 03:21 The Good, the Bad, and the Funny Moments 10:19 Lessons Learned in 50 Ironmans and Conquer 100 14:20 Pushing Limits and Ignoring Pain 15:52 Building Mental Toughness and Resilience 19:13 Mindfulness: Cultivating Inner Peace Amidst Distractions 21:15 How Disconnecting Can Improve Your Mental Health 23:22 Finding Mental Clarity Through Physical Activity 26:25 The Impact of Community and Shared Experiences 34:43 Embracing Difficulties: The Path to Growth and Wisdom 38:22 The Power of Physical Activity and Discomfort 39:48 The Motivation Behind the 50 and 100 Challenges 44:25 The Importance of Hope and Giving Back 47:07 Living Unapologetically and Without Fear of Judgment 50:16 Prioritizing Family Over Others' Opinions 51:55 What's next for James?
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#321 : Strategies To Become A 'Front Pack' Swimmer with Mitch Kibby
02/21/2024
#321 : Strategies To Become A 'Front Pack' Swimmer with Mitch Kibby
In today's podcast episode, professional triathlete and coach Mitch Kibby shares his journey from having little swimming background as a child to becoming a front pack swimmer in the pro field. He is the head coach and founder of i4 Coaching and has worked with Effortless Swimming at our clinics and camps. Mitch discusses his strategies for improving swimming performance and offers valuable insights and tips for swimmers and triathletes looking to improve their skills. Tune in now! 00:00 Introduction 02:39 Swimming Background 07:51 Long Journey to Success 11:01 Lessons Learned from Early Days of Training 16:55 Refining Coaching Cues 17:51 Tips from Elite Triathletes 23:36 Front End Speed Training 27:55 The Power of Training in Challenging Environments 29:22 Shorter Sets, Greater Gains 34:12 Improving Performance through Specific Training 36:15 The Value of Training Partners and Squad Training 39:12 The Hardest and Best Things About Being a Pro Triathlete 42:23 The Benefits of a Flexible Lifestyle 44:00 Transforming Negative Self-Talk into Positive Motivation 49:04 Maintaining Emotional Stability and Setting Realistic Goals 52:06 What's next for Mitch Kibby?
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#320 : Proven Strategies For Fast And 'Effortless' Swimming with Joe Friel
02/14/2024
#320 : Proven Strategies For Fast And 'Effortless' Swimming with Joe Friel
In today's episode, triathlon coach and author Joe Friel returns to discuss swimming and open water techniques, as well as his latest edition of The Triathlete's Training Bible. Joe addresses common challenges triathletes face when transitioning from pool to open water. He emphasizes the importance of patience in making lasting improvements and offers tips for pool training to enhance open water swimming skills. Tune in now! 00:00 Introduction and Previous Episode Recap 2:56 Updates in the Book 4:42 Different Methods for Establishing Intensity Zones 8:49 The Role of Rest and Recovery in Athletic Performance 12:54 Debunking Swimming Myths: The Death Move That Kills Your Progress 16:05 The First Step to a Strong Catch 17:51 Reaching Over the Water in Open Water Swimming 22:50 How Open Water Swimmers Adapt to Rough Conditions 25:10 Teaching Open Water Swimming: The Three Key Words 26:40 Why Intervals Might Not Be Effective for Triathletes in the Pool 32:27 Importance of Focusing on Technique and Patience 36:18 Hardest Swim Workout Prescribed 40:34 Empowering Triathletes to Stick to Effective Swimming Methods 42:28 Most Memorable Triathlon Race 45:04 Golf as a Hobby and Lessons Learned 48:12 Problem-solving and Coaching Methodology 50:15 Triathletes Training Bible: A Must-Have Resource for Athletes
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#319 : How This Runner Transformed Into A Swimmer (And Pro Triathlete) with Matthew McElroy
02/06/2024
#319 : How This Runner Transformed Into A Swimmer (And Pro Triathlete) with Matthew McElroy
Matthew McElroy is a professional triathlete with 9 World Cup podiums and 1 World Triathlon podium. He was selected as an alternate for the Tokyo Olympics. With a background in cross country and track and field, Matthew had to work hard to develop his swim to get it to an elite level to compete with the best on the world stage. In this podcast, we’ll dive into how he radically transformed his swimming stroke over the last 10 years. 00:00 Introduction 01:56 Swimming Background 05:45 Transitioning from Running to Swimming 11:25 Building Upper Body Strength and Progressing in Triathlon 17:32 Working on Speed and Underwater Techniques 23:49 Balancing Distance per Stroke and Cadence 28:04 Training Strategies for Improving Stroke Rate and Speed 32:33 Explaining Stroke Technique and Focus Areas 34:02 The Importance of Consistency in Swim Training 36:54 Why Video Analysis and Having a Coach Are a Must 41:18 The Power of Mindset: How it Impacts Your Performance 42:52 Overcoming Doubt: Harnessing the Power of Positive Thoughts in Racing 46:16 Superhero Posture: Boosting Confidence in Races 47:42 Situational Awareness in Open Water Swimming: 49:32 Handling Frustration in Open Water Races 51:19 Qualifying for the Paris Olympics
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#318 : Life at Full Throttle: Why Extreme Challenges Ignite and Satisfy Your Life's Journey with Gerrard Gosens
01/30/2024
#318 : Life at Full Throttle: Why Extreme Challenges Ignite and Satisfy Your Life's Journey with Gerrard Gosens
We have an extraordinary guest, Gerrard Gosens, who is a three-time Paralympian and has an impressive list of accomplishments. From competing in running to representing Australia in triathlon at the Commonwealth Games, Gerrard has proven himself as an exceptional athlete. But his achievements don't stop there. He has climbed Mount Everest, completed a 2000km run from Cairns to Brisbane multiple times, and even appeared on Dancing with the Stars. However, what makes Gerrard's story truly remarkable is his current endeavor to become the first blind person to swim across the English Channel. In this episode, Gerrard shares his journey, the training involved, and the importance of teamwork in achieving such a groundbreaking goal. Tune in now! 02:01 Training to be the First Blind Person to Cross the English Channel 05:21 Overcoming Limitations in Different Training Environments 06:57 Swimming Long Distances with Guide Swimmers 08:48 Swimming with a Tether: The Experience and Benefits 12:15 Listening to the Depth of the Water 13:23 Meet the Guides Taking on the UK Swim 14:55 From Running to Swimming: Embracing Solitude in Training 18:44 Focusing on the Journey, Not the Time 19:56 Overcoming the Quandaries of Swim Technique 24:07 Finding the Balance: Training and Time Management 25:36 Using Emotional Carbohydrates 31:52 Jellyfish, Sea Lice, and Stingrays: Unexpected Encounters in the Water 36:52 Lessons Learned Through Sport 39:52 198 Days to Gerrard's English Channel Swim
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#317 : From Non-Swimmer To Pro Triathlete with Will Draper
01/23/2024
#317 : From Non-Swimmer To Pro Triathlete with Will Draper
In today's episode, we have a fascinating story of transformation. Our guest, pro triathlete Will Draper, started his swimming journey with poor technique and average performance. However, through dedication and hard work, he has completely transformed his swimming abilities. From being unrecognizable in his stroke analysis video in 2019 to becoming a pro triathlete in 2021, Will's progress is truly remarkable. Join us as we dive into Will's journey, exploring the strategies and mindset that fueled his transformation. Discover how Will bridged the gap from a non-swimming background to now swimming strongly, only seconds away from the front pack. Tune in now! 02:04 Introduction and Background 03:46 The Key Moment: Choosing Triathlon Over Cycling 05:52 Training Regime and Approach to Swimming 08:29 Benefits of Training in a Squad vs. Training Alone 10:43 Viewing Swimming as an Infinite Game 12:48 Overcoming Mental Barrier 15:52 Diversifying Workouts: Incorporating Longer Intervals for Speed Work 20:44 Lessons Learned from a Challenging Race 24:35 Transformation from Poor Swimmer to Competitive Triathlete 28:02 Swimming Confidence and Appearance 31:27 Advice for Non-Swimmers in Triathlon 37:25 Triathlon Goals: Aiming for the Front Pack 40:50 Importance of Video Analysis and Making Small Changes 42:47 Follow Will Draper on
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#316 : How To Perform When It Matters with Amelia Watkinson
01/17/2024
#316 : How To Perform When It Matters with Amelia Watkinson
In today's episode, we catch up with professional triathlete Amelia Watkinson, who has achieved remarkable success in her career. With over 17 wins and numerous podium finishes, Amelia shares her secrets to consistency and staying at the top of her game. We dive into her favorite swim training sessions, and the best advice she's received from her coach, and explore various topics related to training, racing, and the mental aspect of being an athlete. Amelia also opens up about overcoming challenges, managing pressure, and finding perspective in the sport. Whether you're a swimmer or a triathlete, this episode is packed with valuable insights that can elevate your training, regardless of your skill level. So join us as we uncover what it takes to compete at the top level and apply those lessons to your own athletic journey. 00:00 Introduction 01:36 Limited Spots Left! Don't Miss Out on Our 2024 Swim Camps 02:37 Taking Control of Your Time: How Blocking Out Dates Led to Personal Growth 04:10 Taking Regular Training Breaks Can Help Prevent Burnout and Improve Performance 05:55 Swimming Background and Improvement 08:22 The Benefits of Training in a Squad Environment 11:29 Finishing Strong and Overcoming Challenges 15:08 Words of Wisdom from Coaches and Mentors 16:03 Tips for Managing Time Differences and Stress while Traveling for Racing 17:27 Helping Age Groupers and Amateur Triathletes Feel More Comfortable 19:17 Lessons Learned and Evolving as an Athlete 20:43 Prioritizing Training Over Screen Time 24:15 Training Solo vs. Training with Others 24:46 Standout Races and Moments in the Last 10 Years 27:24 Managing Pressure: A Privilege and a Challenge 30:47 Upcoming Races and Goals
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#315 : The Traits Of Successful Triathlon And Open Water Swimmers with Clayton Fettell
01/08/2024
#315 : The Traits Of Successful Triathlon And Open Water Swimmers with Clayton Fettell
Get ready to dive into the world of triathlon with our guest, Clayton Fettell, a former professional triathlete turned full-time coach. With 15 years of racing experience under his belt, Clayton has a wealth of knowledge to share. Join us as we explore the key lessons he learned at the pro level and how he passes them on to his athletes. Discover the traits and habits that lead to improved speed and technique, and gain insights into Clayton's favorite training sets that he uses to help his athletes excel. Tune in now! 00:00 Introduction and Background 01:09 Highlights from Pro Racing Career 07:07 The Impact of Parenthood on Perspective 09:04 Transitioning from Athlete to Coach13:28 Challenging the Fastest: A 1K Race in Noosa 14:31 Importance of Technical Focus in Swimming 19:07 Recognizing and Addressing Your Own Swimming Weaknesses 22:48 The Impact of Wetsuits on Swimming Performance 25:40 The Need for Technical Emphasis in Triathlon Swimming 30:14 Why is Video Analysis Important For Swim Improvement? 36:21 Tips for Swimming in Choppy Conditions 42:58 Setting Paces and Gauging Effort 48:18 The Calming Effect of Disconnecting: How Technology-Free Swimming Can Improve Results 54:31 The Unconventional Technique of Olympic Champion Runners 58:51 Get in touch with Clayton!
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#314 : 5 Ideas That Will Make 2024 Your Best Year Yet
01/02/2024
#314 : 5 Ideas That Will Make 2024 Your Best Year Yet
Ready to level up your swimming game this year? In this episode, we're letting loose a treasure trove of ideas that will make your swimming better than ever before. Whether you've been swimming for a long time or are just starting out. Tune in now! 00:00 Introduction 00:25 Infinite Games in Swimming: Finding Joy in the Process 03:09 The Concept of Play: Incorporating Fun into Swimming 05:06 Investing in Experiences: Rethinking Financial Planning for a Fulfilling Life 10:35 How to Be Honest About Your Strengths and Weaknesses in Training 12:09 The Power of Habits: Transforming Your Life as an Athlete 14:09 Training Solo? Effortless Swimming Membership Has You Covered 16:13 More Exclusive Interviews with Pro Triathletes: Insights and Inspiration
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#313 : How To Strengthen And Stretch Your Hip Flexors For A Better Kick with Carl Reader
12/27/2023
#313 : How To Strengthen And Stretch Your Hip Flexors For A Better Kick with Carl Reader
In this episode, Carl Reader, an expert in exercise physiology and Pilates, discusses exercises that can improve movement patterns for swimmers. He focuses on the modified squat, which enhances mobility and activates the hip flexors, and the sumo squat, which targets inner thigh muscles and aids in knee stabilization. Carl emphasizes the importance of addressing imbalances and discusses the electrical system of the body. Tune in to learn how to enhance your swimming performance through improved movement patterns. 00:00 Introduction and Background 2:11 Modified Squat 4:53 Using Slant Boards and Rolled Mats for Better Squatting and Hip Flexor Activation 6:29 Sumo Squat 8:15 Understanding the Depth of Squats: Finding Comfort and Avoiding Back Strain 12:55 Common Movement Patterns in Swimmers 16:29 The Importance of Addressing Shoulder Imbalances in Swimming 19:49 Barefoot: Exploring the Connection Between Movement and Grounding 23:03 Muscle Warm-Up and Understanding the Body's Electrical System 24:48 Why patience and dedication are important for building strength and mobility 26:01 Get in touch with Carl!
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#312 : Put An End To Sinking Legs And Being Exhausted Quickly with Andrew Shaeff
12/18/2023
#312 : Put An End To Sinking Legs And Being Exhausted Quickly with Andrew Shaeff
Join me today as we sit down with Andrew Sheaff, a highly accomplished coach and author of the book "A Constraints-Led Approach to Swim Coaching." In this episode, Andrew shares his expertise on various aspects of swimming, including breathing techniques and innovative methods for improving catch and pull development. Whether you're a competitive swimmer or simply looking to enhance your swimming skills, this podcast is a must-listen for anyone seeking valuable insights and practical tips from a true expert in the field. 00:00 Introduction 01:22 Improving Breath Awareness and Technique for Swimmers of All Levels 04:45 Mixing Up Breathing Patterns in Swim Training 07:25 Breaking Comfort Zones: Exploring the Benefits of Breathing to the Non-Preferred Side 09:03 A Drill to Improve Breathing on Both Sides 12:15 Common Mistakes in Breathing 18:00 Visual Tricks for Improving Breathing 20:20 Developing a Strong and Effective Catch and Pull 26:39 Knowing When to Push and When to Stop in Training 30:36 Don't Skip the Basics: The Significance of Body Position 34:31 Addressing Low Hips and Legs in Swimmers: Key Factors to Consider 36:44 Learn more about Andrew Shaeff and his work
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#311 : The Best Bits From 2023
12/12/2023
#311 : The Best Bits From 2023
Have you ever wondered what makes certain podcast episodes stand out, becoming favorites among listeners? Join us as we explore the most impactful episodes from this year on the Effortless Swimming Podcast. From overcoming mental barriers to training secrets of Olympic athletes, each episode has left a lasting impression on our listeners. Reflecting on these conversations, we'll uncover the wisdom and experiences shared by our guests and the valuable life lessons they offer. Gain insights into what made these episodes popular and discover the secrets that set them apart from the rest! 00:32 EP #267: 05:55 EP #272: 10:37 EP #279: 17:14 EP #286: 25:19 EP #278: 30:19 EP #263: 32:52 EP #275: 37:05 EP #288: 41:35 EP #276: 44:48 EP #293: 50:22 EP #298:
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#310 : Learn Faster, Change Quicker with Glenn Capelli
12/06/2023
#310 : Learn Faster, Change Quicker with Glenn Capelli
In this episode, professional speaker and author Glenn Capelli shares his expertise on learning better and making better decisions. He focuses specifically on how to improve swimming skills and mindset. Glenn discusses various topics he has studied throughout his life that can be applied to swimming, including getting into flow, maximizing the fun factor in training, using magic words to change approach, and developing small habits that lead to significant results. Tune in to this episode to gain valuable insights and tips for becoming a better swimmer! 01:45 Swimming for Physical, Mental, and Spiritual Health 04:08 The Essence of Flow: Finding Mental and Metabolic Flexibility 07:14 Finding Flow in Swimming: When Time Becomes a Blur 09:51 Discovering Flow in Other Aspects of Life 12:54 Flow and the Power of Whole Brain, Whole Body Engagement 15:01 What is Autotelic? 20:13The Power of Shifting Language: Instead of 'Have to', Say 'Get to'" 24:09 The Endless Journey of Learning: Upping the Challenge, Upping the Skills 27:50 Finding Beauty and Challenge in Swimming and Life 29:12 How Small Changes Can Lead to Success 31:09 Improvement of Life and Training: More, Less, Get Rid of, Throw In, Instead Of 34:45 Swimming is More Than Just a Sport, It's a Path to Friendship and Social Circles 35:57 Connecting with Glenn!
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#309 : Transforming Life's Challenges into Catalysts for Growth with Kat Matthews
11/29/2023
#309 : Transforming Life's Challenges into Catalysts for Growth with Kat Matthews
Join us in this inspiring episode as we talk to professional triathlete Kat Matthews. Despite a major setback in 2022 when she was hit by a car before the Kona Ironman World Championships, Kat found inspiration and made a triumphant comeback the following year. We discuss her journey of overcoming adversity and her impressive second-place finish at the Ironman World Championships. Whether you're a seasoned swimmer or just starting out, this episode offers valuable insights. Tune in now! 01:59 Swimming Background 05:12 The Battle of Overthinking 08:20 Recognizing the Difference Between a Good and Bad Swim 11:48 How Head Position Can Impact Swimming 14:53 The Connection Between Kick and Body Position 18:16 Choosing the Right Fins: DMC Elite vs. Arena Powerfins 21:06 Ballerina in a Bucket Cue 22:39 Navigating Loss and Grief: Kat's Journey After the Accident 29:27 The Clues Trauma Leaves: Understanding the Psychological and Physical Effects 31:38 The Double-Edged Sword: Putting Emphasis on Race Results 34:43 Setting Achievable Goals and How Breaking Down Objectives Can Boost Motivation 39:12 The Importance of Translating Training Performance to Race Results 41:42 The Trap of Overdoing Training for Numbers 45:34 The Rewards of Following a Structured Training Routine 51:45 Swimming Advice for Beginners
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#308 : 3 Under The Radar Mindset Techniques That Transform Your Race Day Performance with Dr Jim Taylor
11/21/2023
#308 : 3 Under The Radar Mindset Techniques That Transform Your Race Day Performance with Dr Jim Taylor
In this episode, we welcome back Dr Jim Taylor, a renowned psychologist specializing in sports and performance. Dr Taylor shares his insights and strategies from his recent experience at the World Championships in Spain. We discuss topics such as adjusting intensity based on race distance, effective focus and mindset for training and racing, and the importance of being brutally honest with oneself for improvement. Tune in for an enlightening conversation with Dr Jim Taylor. 03:34 Balancing Athletic and Professional Life 04:50 The Range of Physical Intensity in Swimming and its Impact on Performance 08:27 Finding the Balance Between Relaxation and Intensity 15:13 How to Clear Your Mind for Better Performance and What Happens When You Overthink in Races 18:14 Focusing on Higher Cadence and Intensity in Training 20:17 Progressing through Different Levels of Swimming 22:11 Developing a Mindset Plan for Racing 25:49 Tapping into Physical Fuel with the Mind 27:45 Practicing Mental Imagery for Race Preparation 29:20 Applying a Reality Check to Race Results and Performance Evaluation 31:46 The Value of Testing and Assessing Performance 36:44Having a Coach Analyze Data and Provide Insights 38:23 How to Get in Contact with Dr Jim Taylor
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#307 : How One Mental Shift Can Change The Trajectory Of Your Life with Flynn Southam
11/15/2023
#307 : How One Mental Shift Can Change The Trajectory Of Your Life with Flynn Southam
Join us on today's episode as we interview Flynn Southam, a talented young Australian swimmer who has already achieved remarkable success at the age of 18. He's been in the Commonwealth Games team and won numerous gold medals at the Junior Pan Pacific Championships. We delve into Flynn's unique perspective on technique, exploring the key aspects he focuses on and the mindset he maintains during training and races. Discover the one phrase his coach told him that completely transformed his training approach, turning him into a dedicated and determined athlete. Tune in now! 02:12 Representing Team Australia at a young age 03:13 Australian Team Wins Gold in 4x100m Freestyle Relay at World Champs 07:05 Breakfast with Michael Phelps at the hotel 08:27 Chasing Olympic Dreams: Why Not? 10:22 The Moment Flynn Realized He Could Compete with the Best 11:53 Overcoming Self-Doubt and Making a Comeback 14:46 The Role of Mindset in Achieving Flow State in Competitive Swimming 16:10 Creating Art on Race Day: The Power of Rituals 17:27 Mastering Body Position and Front Catch 22:14 Core and Functional Movement Workouts 24:32 Flynn's Favorite Training Set 27:29 The Power of Anaerobic Conditioning 30:00: The Use of Swim Parachutes for Drag and Resistance Training 34:19 Training with a Great Group of Mates 35:20 Mentoring Young Swimmers: Common Struggles and Advice 41:13 What's Coming Next for Flynn?
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#306 : Unlocking the Champion Code: 20 Years Of Elite Swim Coaching with Leigh Nugent
11/08/2023
#306 : Unlocking the Champion Code: 20 Years Of Elite Swim Coaching with Leigh Nugent
In this podcast episode, we have the privilege of sitting down with Leigh Nugent, one of the world's top technical coaches. With his extensive experience as the National Youth Coach for Swimming Australia and former Head Coach, Lee shares valuable insights on improving freestyle technique. He also discusses the champion mindset and shares stories of swimmers who have overcome injuries and achieved great success. Whether you're a swimmer, coach, or simply interested in the sport, this episode is packed with tips and stories that will engage and motivate you. 02:10 Achieving Success in the Olympics: Lee Nugent's Coaching Journey 08:21 Coaching Beyond Performance and Creating a Welcoming Environment 10:58 The Challenges of Coaching Talented but Uncommitted Swimmers 12:44 The Impact of Swimming on Personal Growth 14:13 Leigh's insight from the 2012 Olympics 16:24 The Best Olympics for Coaches and Athletes: Tokyo 2020 19:24 The Unbreakable Mindset of Elite Swimmers 22:31 Stories of Swimmers Pushing Their Limits 23:34 Key Elements of Great Freestyle Technique 34:32 Maintaining Front Quadrant in Increasing Stroke Rate 39:10 Lessons and Realizations from 10–20 Years of Swimming 42:03 Developing the Next Generation of Athletes
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#305 : Discover Your Real Swim Efficiency Score with Brian Johns
11/01/2023
#305 : Discover Your Real Swim Efficiency Score with Brian Johns
Join us on this podcast episode as we sit down with Brian Johns from Form Goggles. Brian discusses the exciting new features of Form Goggles and how they can help swimmers improve their technique. From measuring efficiency to providing real-time feedback on head and breathing position, these goggles are a game-changer for swimmers of all levels. Tune in now! 01:03 Exploring Form Score: A Universal Measure of Swimming Efficiency 09:10 Head Coach Skills: 5 Key Areas to Help Improve Efficiency 09:35 #1 Peak Head Roll 16:59 #2 Head Pitch 18:45 Finding the Sweet Spot: Head and Breathing Position 20:14 The Similarities in Technique Cues for Swimmers of Different Ages and Levels 23:21 #3 Interval Pacing 24:30 #4 Set Pacing 27:45 #5 Breathing Time To Neutral 31:39 Exciting Future Developments for Form Goggles 34:11 Downloading Workouts to Form Goggles for Easy Access
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#304 : How To Finish Strong And Slow Down Less with RJ Boergers
10/26/2023
#304 : How To Finish Strong And Slow Down Less with RJ Boergers
Welcome to the podcast with our special guest, RJ Boergers, the author of 'Finish Strong: Resistance Training for Endurance Athletes.' RJ is a certified athletic trainer with a doctorate degree in Movement Science. In this episode, we will discuss the positive impact of strength training on performance and well-being, misconceptions regarding strength training, and the importance of mobility. Tune in now, as this episode offers valuable insights and practical tips for athletes looking to enhance their swimming and triathlon performance. 01:22 Passion for Resistance Training and its Benefits 05:41 Common Mistakes and Misconceptions in Strength Training 9:17 The Importance of Strength Training for Endurance Athletes: Maintaining Form and Improving Performance 20:18 Strength Training Success Stories: Injury Reduction 26:34 Effective Exercises to Strengthen Obliques 28:54 Must-Do Exercises for Swimmers: Targeting Core, Glutes, and Scapular Stabilizers 31:28 Why Mobility Training Is Crucial for Athletes 39:38 Key Takeaways for Effective Strength Training 44:16 Get in Contact with RJ
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