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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#369 : How To Easily Break 2:00/100m And Make It Feel Easy with Fraser Hill
03/14/2025
#369 : How To Easily Break 2:00/100m And Make It Feel Easy with Fraser Hill
What if you could go from struggling at 2:20 per hundred to cruising at 1:55? Today's guest, Fraser Hill, did exactly that, and he's sharing exactly how he did it. Fraser started swimming as an adult, dabbled in triathlons, and eventually found himself diving deep into the world of technique, training, and open water swimming. From joining an effortless swimming camp in the Maldives, to refining his stroke using simple but powerful cues, Fraser has transformed not only his speed, but his entire approach to swimming. In this episode, we talk about the key changes that made the biggest impact on his speed. The mental battles of open water swimming and how small tweaks like fixing body position and connecting the stroke led to massive breakthroughs. If you've ever felt stuck in your swimming progress, Fraser's story will give you some practical takeaways to help you break through your own barriers. 01:48 Swimming Background 04:25 From 2:20 to 1:55 06:42 You Need Someone Else Giving You Feedback 09:48 Small Changes, Big Differences 13:19 Openwater Swimming 18:29 Next Big Improvement 27:06 Drills 31:48 Advise For Swimmers Who Are Struggling To Break The 2-Minute Mark
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#368 : You’ll Never Improve If You Ignore This – An Olympic Swimmer’s Advice with Brianna Throssell
02/27/2025
#368 : You’ll Never Improve If You Ignore This – An Olympic Swimmer’s Advice with Brianna Throssell
Imagine standing behind the blocks knowing that everything, years of training, sacrifice, and your Olympic dream, comes down to this one race. That was the reality for Brianna Throssell at the 2016 Olympic Trials, where she had just one shot to make the team. In this episode, Brianna takes us behind the scenes of her Olympic journey, what it felt like to step onto the world's biggest stage for the first time, the nerves, the lessons, and the moments that shaped her career. From grueling training camps in Thailand To the mindset shifts that helped her break through. She says an honest and inspiring look at the highs and lows of elite swimming. Plus we dive into what's next for her as she steps away from the pool for now and explores life beyond full time training. If you're looking for insights into what it takes to compete at the highest level and the mental resilience that fuels champions, you won't want to miss this one. Let's get into the podcast. 01:59 Most Nerve Wracking Race 3:58 Rio, Tokyo and Paris 05:46 Pivotal Moments 09:03 Change In Environment 12:28 Hardest Training Sets 20:57 Training Camp Schedules 22:23 Social Media During Training 24:16 Visualization/ Mental Rehearsal 27:14 Developing Technique 28:59 Increasing The Power of Kick 30:18 Character Traits and Skills 33:36 Being Able To Say Yes To Opportunities 35:45 Future Plans 36:45 Core Lessons: Resilience
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#367 : From 2:00/100m to A 29 Second 50m Freestyle with Alex Roman
02/21/2025
#367 : From 2:00/100m to A 29 Second 50m Freestyle with Alex Roman
Imagine teaching yourself how to swim, never having a coach, never training in a pool, just figuring it out by watching others. That was Alex Roman's reality for most of his life. He swam to survive, but certainly not to thrive. But one day, a swimmer effortlessly glided past him in the open water. And it sparked something, curiosity, what made them so fast, and what was happening beneath the surface that he had never considered. That moment sent Alex on a journey of discovery. One that transformed him from a struggling swimmer with inefficient technique, Doing slower than two minutes per hundred into someone now who competes at national meets and swims a 50 meter sprint in under 30 seconds. His improvement wasn't just about training harder. It was about training smarter. And in this episode, Alex shares the pivotal moments that fueled his rapid progression. The techniques and the drills that made the biggest impact and why understanding the science behind swimming changed everything for him. If you've ever felt stuck in your swimming or wondered if it's possible to make huge gains as an adult, this episode is packed with insights that could change the way you approach your own training. So let's dive into it. 10:58 What Are The Big Things That Should Be Improved? 13:38 Tuning On How Your Body Feels 25:35 Controlled Chaos 30:55 The Importance of Warm Up 36:28 Building Strength 37:42 Getting Feedback 39:53 Drills
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#366 : How Anyone Can Become A Great Swimmer with Brenton Ford
02/17/2025
#366 : How Anyone Can Become A Great Swimmer with Brenton Ford
Welcome to the podcast. This is a rebroadcast of another podcast called the Human Endurance Podcast with two friends of mine, Bruna and Fabi. I was a guest on there recently, and I wanted to share this episode with you because I feel like a lot of key things were covered that if you're a swimmer or a triathlete, this is going to help you improve. Whether you want to get better at open water swimming, making sure you fuel correctly, how you should train, what are some common mistakes and foundational skills 01:28 Meet Brenton Ford: Founder of Effortless Swimming 11:24 Common Mistakes and Foundational Skills for Swimmers 18:56 Improving Swimming Technique and Training Tips 29:16 The Importance of Drills and Effective Training 39:45 Skills in Open Water Swimming vs. Pool Swimming 44:02 Increasing Stroke Rate vs. Distance Per Stroke 47:47 Choosing the Right Wetsuit 58:15 Fueling for Long Swim Sessions 01:03:14 The Journey of Effortless Swimming 01:15:12 The Future of Swimming 01:20:38 Fire Questions
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#365 : The Art & Science Of Coaching Swimming with Nick Winkleman
01/16/2025
#365 : The Art & Science Of Coaching Swimming with Nick Winkleman
Have you ever felt like you know what to do, but you're just not sure how to make it happen? Whether you're an athlete looking to unlock better performance or a coach wanting to make lasting impact. Today's episode is for you. Our guest is Nick Winkelman, author of The Language of Coaching, a groundbreaking book on how the right words can transform how you move. Train and perform. Nick has worked with elite athletes and coaches around the world. And today he's sharing the secrets of using cues, analogies, and storytelling to spark real lasting change. In this episode, we'll cover how the words you hear or tell yourself can supercharge your improvement. Why using the right cues can make your stroke smoother, your technique sharper, and your training more effective, and the power of storytelling to break down barriers, shift mindsets, and help find your edge. And it's not just for coaches. This is about understanding your own journey. Nick's insights will help you spot what's holding you back and how to focus your energy where it really counts. Whether you're looking to shave seconds off your swim, find more confidence in the way that you're moving or performing, or learn to enjoy the process of getting better. This episode is packed with a heap of takeaways that you can use in the pool and beyond. The Start Of Language of Coaching How My Role As A Coach Is Making An Impact Internal And External Cues How Often Do You Repeat The Analogy? Nothing Seems To Stick Storytelling Technique Writing The Book
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#364 : Lessons From An Olympic Coach with Bobby McGee
01/10/2025
#364 : Lessons From An Olympic Coach with Bobby McGee
I'm thrilled to bring back Bobby McGee, a legendary endurance coach with a knack for unlocking an athlete's full potential. But before we dive in, let me tell you a story about one of Bobby's transformative experiences. Imagine this, a room filled with some of the world's top Olympic coaches from sports as diverse as gymnastics, field hockey, and bobsledding. Bobby found himself immersed in conversations that challenged his perspective and sharpened his skills. And it wasn't just about technique or training plans. It was about understanding people on a deeper level. And this experience opened Bobby's eyes to the power of emotional intelligence in coaching and performance. It's something he's applied ever since. And in today's episode, Bobby shares some of the lessons he learned in that room. How understanding yourself and your coach can unlock new levels of performance and trust, and why mastering pacing strategies is crucial for success, and how fine tuning your mechanics can help you move more efficiently. It's a fascinating conversation filled with a lot of actionable advice, and whether you're a swimmer, a runner, a triathlete, I've got no doubt you'll take away a lot from this episode with Olympic run coach, Bobby McGee. Let's get into it. Coaching Concepts Athlete Profiling: Understanding Each Individual Athlete Emotional Analysis Building Trust Coaching Philosophies Coaching Olympic Level Athletes and Mid-Range Athletes Hardness Factor Thrive Mentality You've Got To Have That Killer Mentality Identifying Inefficiency Looking More Into Conditioning in Swimming Breathing Technique In Running Stroke Length and Stroke Rate Pacing and Energy Conservation Visualization
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#363 : The Game Of Racing with Dudley Duncan
01/08/2025
#363 : The Game Of Racing with Dudley Duncan
In today's episode, I'm speaking with Dudley Duncan, a seasoned coach and author of The Art of Swimming and The Game of Racing. Dudley has spent years refining his approach to swimming and he's sharing some incredible insights that will help you improve both your mindset and your technique in the water. We cover stroke mechanics, the power of visualization to boost your performance, and strategies to build confidence so that you feel stronger and more capable every time you swim. Dudley also talks about how to balance hard work with mental toughness, giving you practical tips to stay motivated and achieve your goals. Whether you're training for a big race, or just looking to swim smoother and faster, this episode is packed with ideas to help you take your swimming to the next level. Let's dive in. 02:22 How Did You Get Into the World Of Swimming 05:40 Philosophy in Developing Personal Growth of Swimmers 08:02 Setting Standards 09:00 Pulling People Back In The Line 11:28 Pushing Athletes To Their Limit 14:20 Philosophy in Developing Good Technique 19:59 Kayak Analogy 21:43 Drills 26:42 Visualization 35:22 Developing Confidence 38:13 Dealing with Failure 40:48 Advise to New Coaches
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#362 : The Speed Equation with Tracey Baumann
12/19/2024
#362 : The Speed Equation with Tracey Baumann
Welcome to this week's episode of the Effortless Swimming podcast. My guest today is four time guest, Tracey Baumann. On this episode, we're talking about the speed equation, your combination of stroke length and stroke rate, and how to find that sweet spot for whatever distance or whatever effort you're doing. This is really the art of it. This is the art of swimming where we want to develop good technique, but then in order to swim faster, we need to make sure that we maintain that technique. but we consider the stroke rate side of the equation. So on this episode, Tracy and I talk about how to find that sweet spot, some sets and some ways that you can practice this and find this in training and some ways that you can develop gears in your swimming. If you find that you're stuck and you can't get faster and you've only got this one speed that you're always stuck in, how can you actually go about developing those different gears? So let's jump into the episode with Tracey Baumann. 02:58 Everybody Can Learn Something 04:48 Direction of Energy 06:44 Purposeful Exageration 08:42 Remembering Knowing Where To Look 09:50 Fingernails Forward 12:21 Flattening Out A Tablecloth (Breast Stroke) 13:31 Speed Equation 17:18 What is the Magic Number? 19:53 Sets 21:25 Fast and Slow Tempos 26:42 Having Different Gears 34:54 For Intermediate Swimmers 36:18 What People Should Know 38:31 Intention Setting
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#361 : The Best Bits from 2024
12/11/2024
#361 : The Best Bits from 2024
This week, we are featuring some of the best bits from 2024. We had dozens of different guests on, and we've picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it's like a highlights reel for 2024. And if you have listened to this show once or a hundred times, If you haven't left us a review in the Apple app store or on Spotify, it would mean a lot to me. If you could do that, it helps us out and helps us get in front of more people. I'm looking forward to 2025. We've got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run. So if you haven't joined us on any of those things and you'd like to, you can head to effortlessswimming.com. If you're in Sydney, we've added a bunch of more clinic dates for freestyle and fly back and breast. Through late December and early January. So if you are in Sydney at that time, come and check us out there. And you can find that on our website as well at effortlessswimming.com. Let's get into this week's episode highlights from 2024. 01:18 James Lawrence 02:44 Sharon Van Rouwendaal 05:11 Hollie Buerckner 06:49 Jarrod Briffa 08:55 Dan Eisenhardt 10:07 Dean Summers 13:18 Tracey Baumann 14:44 Nick Jankovskis 17:04 Jaimie Fuller 18:17 Craig Lewin 20:02 Sharon Van Rouwendall and Moesha Johnson 22:32 Bek Keat 23:56 Sandra Harrell 26:09 Laura Quilter 28:18 Kat Matthews 30:39 Ryan Evernden
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#360 : Everything I Know About Becoming A Strong Open Water Swimmer
12/04/2024
#360 : Everything I Know About Becoming A Strong Open Water Swimmer
Are you struggling with the unpredictability of open water swimming? I used to hate every second of it, until I learned these tips, which completely changed the way that I thought and went about open water swimming. In this episode, you'll learn how to transform your swimming from feeling anxious and uncomfortable in the open water, To feeling confident and at ease. 00:00 Introduction 00:52 Don't be a victim 01:42 Sighting 04:01 Course Recon 04:50 Goggles 05:25 Stroke Changes 09:19 Stroke rate 10:21 Why am I Slower in open water? 11:57 Drafting 14:41 Pack swimming 17:41 Wetsuits 20:24 Bi-Lateral Breathing 21:20 Dealing with cold water 22:28 Tides and currents 24:00 Entry and exit 25:33 Dealing with panic 27:20 Practice in the pool 29:39 Race Day Strategy 31:35 Swim camps
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#359 : Strength Training So You Never Get Tired with Ryan Evernden
11/26/2024
#359 : Strength Training So You Never Get Tired with Ryan Evernden
Ryan Evernden is the founder of Formidable Strength and Conditioning, a coaching service that’s reshaping how swimmers integrate strength training into their routines. Ryan isn't just any strength coach; he specializes in tailoring strength and conditioning programs specifically for swimmers, helping them power through the water with more speed and resilience while safeguarding against injuries. Today, Ryan will share his insights on the essential strength exercises for swimmers, how to prevent common swimming injuries, and some truly inspiring success stories from the athletes he’s worked with. Whether you’re a competitive swimmer looking to enhance your performance or a recreational swimmer aiming to swim smarter and stronger, Ryan’s expertise is sure to provide valuable guidance. 02:19 Veering towards Strength Training for Swimmers 03:11 Trying to Create Swimmers For Life 04:14 Preventing Injuries 04:32 Coming Right Back Around The Basics 06:14 Assessing Mobility and Range of Motions 07:20 Improving Overhead Range of Motions 11:18 Starting Inside Out 12:13 Finding The Balance 14:51 Strength Required For Long Distance Swimmers 21:38 How Do I Fit My Strength Sessions 29:00 Common Misconceptions 35:33 Age Group Strength and Conditioning
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#358 : How Pro Triathlete Kat Matthews Became A Front Pack Swimmer
11/17/2024
#358 : How Pro Triathlete Kat Matthews Became A Front Pack Swimmer
What does it take to finish second at the Ironman World Championships? In this episode, I'm joined by professional triathlete, Kat Matthews, who's not only a fierce competitor, but also a source of inspiration for anyone looking to elevate their performance. Kat opens up about the strategies and habits that helped her climb to the top, from staying consistent with her swim training, even while traveling, to making small technique tweaks that delivered massive results. We talk about her mental approach to open water swimming, How she tackles the swim to bike transition, and the mindset required to thrive in tough race conditions. Kat also shares her journey of recovering from injury, and how it transformed her mental resilience. We discuss why creating a stable training environment, and dialing in proper nutrition, and learning to fuel correctly during workouts can make all the difference. Not just in racing, but in life. Whether you're a triathlete, a swimmer, or someone looking to gain a competitive edge, This episode is packed with actionable tips and powerful insights to help you achieve your best. So dive in and let Kat's story motivate you to push past your limits. 03:02 Leading up to the World Championship. Keeping the consistency and structure. 06:59 Vo2 Sets. 09:13 Travel and Training Calendar. 10:44 No Pressure Swims. 12:48 Change of Pace, Feeling of Control. 17:02 Swimming From Inside Out. 19:14 Race Conditions. 24:52 Don't Be A Victim 26:50 Openwater Stroke. 28:04 Bike Transition 33:00 Creating a Stable Training Environment 39:54 Fueling Correctly.
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#357 : Try This Pro Triathletes Top 5 Swim Tips
11/11/2024
#357 : Try This Pro Triathletes Top 5 Swim Tips
Mitch Kibby is a professional triathlete who's placed 16th in the 70.3 World Championship. He began his triathlon career without a swimming background, and has gone on to compete with some of the strongest swimmers in the pro field. This is how he did it. 00:22 Introduction 00:57 Favourite cue 01:56 Kick 03:03 Breathing both sides 05:11 Catch and pull 08:38 Developing speed 09:57 Long-term approach to improvement 10:33 Finding the right company and support
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#356 : Everything I know About Freestyle
10/29/2024
#356 : Everything I know About Freestyle
With experience coaching over 8,000 swimmers, I'm sharing what really works to improve your freestyle—from finding a relaxed, efficient stroke to mastering the catch and pull. Tune in now! 00:34 Introduction 00:59 The Importance of Relaxation and Breathing 02:54 Reducing Drag for Better Swimming 04:41 Achieving the Perfect Body Position 06:04 Effective Leg Movement and Core Engagement 09:56 Mastering Rotation 13:21 Breathing Techniques 17:01 Recovery and Entry Position 23:40 Perfecting the Catch and Pull 30:55 Finish of Stroke 32:43 Rhythm and the Timing of the Stroke (the dance)
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#355 : How To Coordinate Your Freestyle Stroke with Tracey Baumann
10/22/2024
#355 : How To Coordinate Your Freestyle Stroke with Tracey Baumann
In this episode, we sit down with Tracey Baumann to explore swim stroke synchronization and body connection for a more efficient swim. We discuss six key synchronization points, the importance of feeling the water, and the role of joint mechanics in creating a powerful stroke. Tracy shares her coaching evolution toward focusing on technique and sensory cues, emphasizing the benefits of short-interval training. Tune in now! 00:08 Introduction 01:12 Upcoming Swimming Camps 01:34 Meet Tracey Baumann 2:23 Starting with Stroke Synchronization 3:17 Building the Stroke from the Inside Out 6:45 Avoiding Dead Spots in the Stroke 10:12 Six Key Synchronization Points 17:37 Transferring Pressure and Connecting with the Water 22:52 Softening the Hands for Better Connection 27:00 Effective Coaching Language 29:40 Grounding and Body Awareness 36:00 Short Interval Training 38:40 The Impact of Bones and Joint Mechanics 42:37 Get in touch with Tracey!
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#354 : Olympian Reveals Her Freestyle Technique with Kiah Melverton
10/09/2024
#354 : Olympian Reveals Her Freestyle Technique with Kiah Melverton
Kiah Melverton, an Olympian, former world record holder, and World Championship silver medalist, joins us in this episode. Kiah offers advice on improving freestyle technique, highlighting key areas swimmers should focus on to achieve a faster, more efficient stroke. Tune in now! 00:30 Meet Kia Malverton 00:5 Head and Body Position 01:26 Kicking 04:01 Recovery and Catch 05:24 Breathing Techniques and Rhythm 07:17 Racing Cues and Technique Focus 09:15 Reflecting on Career Highlights 10:12 Advice and Training Insights 11:56 Challenging and Favorite Sets
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#353 : Every Adult Swimmer Should Know These This
10/02/2024
#353 : Every Adult Swimmer Should Know These This
I’ve spent 25 years helping adults become better swimmers, from beginners to pro triathletes. In this podcast, I’ll share what really works to go from feeling slow and frustrated to swimming fast, efficiently, and effortlessly. 00:00 Introduction 00:54 Balancing Tension and Relaxation 01:34 Reality vs Perception 02:24 Finding Your Unique Swimming Style 03:34 The Importance of Technique Over Effort 04:48 Kick Supports NOT Propels 05:57 Overthinking vs Feeling the Water 07:35 Swim Softer to go FASTER 08:42 Consistency is KING 11:14 Don't train like a runner! 13:26 Using Swimming Aids 15:09 Developing Your Stroke Step-by-Step 16:37 Long-Term vs Short-Term Goals 18:34 Strength and Mobility 20:08 Slow to Fast 21:14 Stroke Length vs Stroke Rate 23:26 Training for Specific Events 24:39 Open Water Swimming Tips 25:45 Turn off distraction!
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#352 : How To Get Started In Marathon Swimming with Craig Lewin
09/25/2024
#352 : How To Get Started In Marathon Swimming with Craig Lewin
Today, we’re joined by Craig Lewin, founder of Endurance Swimming, who discovered his passion in the open water. Though he started as an average swimmer in the pool, Craig found his stride in marathon swimming, where endurance and mindset matter more than speed. In this episode, he shares his journey and insights on tackling challenging open water swims. Tune in now! 01:24 Journey into Marathon Swimming 06:01 Building a Support Network and Mentors 13:05 Training and Recovery Strategies 15:25 Patience in Progress: The Long-Term Training Mindset 18:15 Embracing the Flow: Letting Go of Pace in Long Swims 20:45 Tempo vs. Stroke Length 22:30 Mental Preparation and Long Swims 27:35 Building Confidence Through Repetition 28:36 Finding the Right Coach for Long Swims 31:05 Get in touch with Craig!
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#351 : How to Generate Speed in Freestyle with Ash Delaney
09/18/2024
#351 : How to Generate Speed in Freestyle with Ash Delaney
In this episode, we sit down with Ash Delaney, coach of Olympic Gold Medalist and 100m freestyle world-record holder Kyle Chalmers. Ash shares his approach to coaching freestyle and offers valuable insights into how swimmers can improve their speed and technique in the water. 00:13 Introduction 00:37 Body Position and Kick Mechanics 01:58 Coaching Kyle Chalmers 03:01 Recovery and Entry 04:41 The Importance of Video Feedback 04:47 Setting Up Your Catch 5:46 Favorite Drills 7:56 Breathing Techniques 10:05 Coaching Philosophy and Common Mistakes 12:25 Challenging Training Sets 13:50 Memorable Races: Best and Worst 15:27 The Best Advice
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#350 : The Technology Behind The Men's 100m Freestyle World Record with Jaimie Fuller
09/10/2024
#350 : The Technology Behind The Men's 100m Freestyle World Record with Jaimie Fuller
Jaimie Fuller is the founder of EO, the creators of the SwimBetter device, which measure the force and direction of a swimmer's hand movements. These devices were used by gold and silver medalists in the 100m freestyle, Pan Zhang Lee and Kyle Chalmers, in the lead-up to the Paris Olympics. Tune in now! 00:00 Introduction 02:08 Top Swimmers Using eo SwimBETTER 05:55 Downward Force in Swimmers: What the Data Reveals 9:34 Measuring Force and Direction for Stroke Improvement 16:31 Remote Coaching and Real-Time Feedback 20:29 Analyzing Brenton's Swim 25:40 Finding Your Unique Handpath 28:04 Understanding Force vs. Time 39:04 The Role of Hand Size in Performance 40:27 Launching a New Program
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#349 : The Real Story Behind The Women's 10km Open Water At Paris with Sharon van Rouwendaal and Moesha Johnson
09/03/2024
#349 : The Real Story Behind The Women's 10km Open Water At Paris with Sharon van Rouwendaal and Moesha Johnson
The women's 10km open water race at the Paris Olympics was a thrilling and grueling event that saw Sharon Van Rouwendaal of the Netherlands and Moesha Johnson of Australia showcase extraordinary endurance and strategy. Taking out the gold and silver medals, Sharon and Moesha put together a race for the ages. In this episode, we dive into the details of the race and how it played out. 00:00 Introduction 01:45 Race Strategy 07:24 Preparation and Training 10:43 Adapting to Different Race Conditions 18:24 Navigating the Final Laps 24:06 Crossing the Finish Line 25:30 Moesha's Makes History for Australia in Open Water 27:50 Finding Strength in Loss 34:59 The Mindset of Champions 36:09 Post-Race Experiences: Media Attention and Future Plans 41:37 Get in touch with Sharon and Moesha!
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#348 : How To Adapt Your Stroke For Triathlon Swimming with Bek Keat
08/27/2024
#348 : How To Adapt Your Stroke For Triathlon Swimming with Bek Keat
Join former 6x Ironman Distance Champion and high-performance triathlon coach, Bek Keat, as she shares her insights on adapting your swimming stroke from the pool to the open water. Discover the changes triathletes must make to swim effectively in challenging conditions such as chops, waves, and crowded environments. Beck also reflects on her journey as a professional triathlete, discussing the lessons she learned and the transition into coaching. Tune in now! 00:00 Introduction 02:43 The Differences Between Open Water and Pool Swimming 05:48 The Importance of an Open Arm Recovery 11:40 Back to Basics: The Fundamentals of Breathing 17:52 The Impact of Changing Stroke Techniques 25:21 Bilateral Breathing and Breathing Patterns 29:58 Mobility, Flexibility, and Triathlon Training 35:09 The Pitfalls of Following Fitfluencers 39:21 The Accuracy of Metrics and Electronic Devices 41:51 Using Perceived Effort and Tuning into the Body 44:59 Getting Out of a Rut in Swimming: Ditch the Tech and Just Swim 49:07 Wetsuits and Buoyancy Shorts 51:30 Getting in Touch with Bek!
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#347 : Building Swim-Specific Strength The Smart Way with Sandra Harrell
08/20/2024
#347 : Building Swim-Specific Strength The Smart Way with Sandra Harrell
In today's episode, Dr. Sandra Harrell, a former 5-time NCAA All-American swimmer and physical therapy expert, shares her insights on injury prevention, strength training, and performance optimization. With over 25 years of experience, Dr. Harrell covers the importance of consistent strength training, nutrition, and recovery. Her tips are valuable for athletes and those looking to stay fit as they age. Tune in now! 00:00 Introduction 02:05 The Importance of Proper Treatment and Care for Injuries 06:06 Lessons Learned: How I Would Approach Swimming Injuries Differently 08:58 Common Mistakes in Nutrition for Athletes 12:02 When and How to Start Strength Training 16:46 The Importance of Progressive Loading 20:32 The Timeframe for Seeing Results in Strength Training 22:33 The Role of Nutrition in Muscle Building and Recovery 26:50 How to Make Nutrition and Training Effortless 29:14 Customized Programs: Tailoring Training for Athletes' Goals 33:28 Finding the Right Balance: Training vs. Recovery 38:19 Success Stories: Overcoming Injuries and Improving Performance 42:46 Lifting Weights for Longevity: The Key to Enjoying Activities as We Age 48:33 How to Get in Touch with Sandra!
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#346 : The Ins And Outs Of SwimRun (& Why It's One Of The Fastest Growing Endurance Sports) with The Löw Tide Böyz
08/14/2024
#346 : The Ins And Outs Of SwimRun (& Why It's One Of The Fastest Growing Endurance Sports) with The Löw Tide Böyz
We're thrilled to have Chipper and Chris, the powerhouse duo behind the Löw Tide Böyz, join us. Based in Northern California, this dynamic SwimRun team is on a mission to grow the sport of SwimRun and bring it to the forefront of endurance athletics. In this episode, we'll explore why many endurance athletes are making the transition to this sport. We discuss the reasons behind its rapid growth and provide valuable insights for those interested in getting started with SwimRun. Tune in now! 00:54 Introduction to Chipper and Chris, the Löw Tide Böyz 06:27 What is SwimRun? The Basics and Origins 08:29 The Evolution of Equipment and Gear in SwimRun 13:55 Training and Strength Requirements for SwimRun 16:55 The aha moment: falling in love with SwimRun 20:36 Unexpected Challenges and Overcoming Obstacles in SwimRun 26:35 The Success of the Löw Tide Böyz Podcast: Building a Global Community 29:41 The Future of SwimRun: Innovations and Changes 35:04 Your Guide to Starting SwimRun: Resources and Tips 36:38 Get in touch with the Löw Tide Böyz!
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#345 : How To Cut Your Learning Time In Half with James Anderson
08/06/2024
#345 : How To Cut Your Learning Time In Half with James Anderson
James Anderson is an Australian-based international speaker, author, and educator passionate about helping people become better learners. In today’s episode, we cover how to fast-track our improvement as swimmers, when and how to use feedback on our technique, as well how to develop the skill of learning for better results in our swimming, work and family lives. Tune in now! 02:53 Introduction to Learning and Learnership 04:27 Understanding the Difference: Being Taught vs. Learning 26:41 Different Levels of Learners 08:57 Differentiating Between Acceptable and Unacceptable Mistakes 12:05 Active Learning and Intentional Practice 14:56 Developing a Growth Mindset and Embracing Feedback 18:42 Transforming Feedback into Actionable Advice 24:32 Changing How You See Feedback 34:32 Comfort Zone vs. Learning Zone 38:25 Frustration as a Sign of Growth 45:43 Why Some Swimmers Get Faster Immediately, While Others Get Slower 47:20 Cultivating Habits of Mind 50:28 Get in touch with James!
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#344 : Finding Rhythm And Connection In Your Freestyle with Tracey Bauman
08/01/2024
#344 : Finding Rhythm And Connection In Your Freestyle with Tracey Bauman
Today, we’re excited to welcome Tracey Bauman back to the podcast! She was a hit on episode 338, where we discussed making swimming more comfortable and efficient. In this episode, we’ll dive deeper into building a strong connection between your torso, legs, and arms, and the importance of good posture and alignment. We’ll also explore the benefits of experimenting with different kicking techniques, how body rotation affects propulsion, and finding the right balance between stroke rate and stroke count. Tune in now! 01:33 Building the Body from the Inside Out: The Key to Connection and Timing 5:35 Breaking Down the Catch 11:00 Visualizing the Ideal Arm Position for Faster, Safer Swimming 14:38 Understanding the Role of the Kick 19:56 Choosing the Right Kick Type and How to Execute It 30:00 Finding Balance and Power through Body Rotation 37:23 Stroke Rate and Cadence 43:32 Why Chasing Times Isn't Always the Answer 46:45 Get in touch with Tracy!
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#343 : How To Stop Your Arm From Dropping Like A Rock
07/25/2024
#343 : How To Stop Your Arm From Dropping Like A Rock
In today’s episode, we’re diving into a Q&A session where I will answer your questions submitted on ! Tune in for helpful tips and insights on how to improve your swimming. 00:48 I tried adjusting my head position, but my legs still sit too low. Do you have any recommendations? 02:42 How do you keep your hand up and gliding during the reach phase? 05:26 How do I ensure I feel my lats during a workout rather than my traps and upper back? 06:47 I went from a 1:45 to a 1:32 pace in four months, thanks to you. Now I'm hitting a wall. Any advice? 09:04 Can you explain the timing for rotation in catch phase? 13:18 How long does it take to go from being a leisurely swimmer to a highly competent swimmer? 15:48 How do you improve the skill of feeling the water? 19:20 When I push hard on the pull, it speeds up my entire process. How do I keep the cadence regular? 22:20 First focus priority, kick or catch? 23:25 Why is swimming focused on rep time cycles instead of work-to-rest ratios? 24:38 My stomach drops, but my head and legs are up, resulting in this weird U-shaped form. How do I fix it? 26:31 Send your questions!
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#342 : Get Faster As You Get Older with Laura Quilter
07/18/2024
#342 : Get Faster As You Get Older with Laura Quilter
In today's episode, we have Laura Quilter, a New Zealand swimmer and coach who has previously been the national champion in the 50m, 100m and 200m freestyle. Laura has achieved a lifetime PB at the age of 31, with only a third of the training she was doing in her earlier years. She’s also ventured into the sport of ice swimming (water under 5 degrees celsius) and is coaching through her platform at Aura Move. Tune in now! 02:14 Introduction and Background 04:33 Training Changes and Mindset Shift 06:55 Understanding the Sprint Stroke: Differences and Techniques 10:03 Coaching Middle to Long Distance Swimmers: More Time to Work Through 14:56 Paralysis by Analysis: The Pitfalls of Overthinking in Swimming 16:39 The Importance of Fun and Play in Swimming and Racing 20:42 Shifting Competitive Focus to Skill Execution 23:37 Curiosity as a Key Element in Consistency 29:27 Ice Swimming: Challenges and Experiences 34:24 The Recovery Process: Stripping off wet clothes and getting warm 35:47 Adapting Coaching Techniques for Individual Swimmers 40:22 Get in touch with Laura!
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#341 : The Science Behind Swimming Faster For Longer with Nick Jankovskis
07/11/2024
#341 : The Science Behind Swimming Faster For Longer with Nick Jankovskis
In this episode, we welcome back Nick Jankovskis, a sports scientist and endurance performance coach at METS Performance Consulting. Nick is an expert in improving endurance performance through accurate analysis of physiological testing. We dive into fueling and how to test physiology for endurance sports, particularly focusing on Ironman events and long-distance races. Nick shares insights on the new equipment at METS Performance that allows for more detailed testing and provides better numbers for fueling requirements. Tune in now! 00:49 Introduction and Upgrade in Equipment 03:37 Understanding the Breakdown of Fuel Utilization 08:35 Common Issues with Fueling 14:01 Timing and Frequency of Fuel Intake in Training Sessions 18:38 The Importance of Flexibility in Fueling 25:40 How Proper Fueling Can Improve Performance in Long Swimming Sessions 29:30 Challenges of Testing for Swimmers 39:41 Understanding Individual Differences in Fueling 52:12 The Power of Implementing Basic Fundamentals 53:18 Get in touch: Testing and Consultation Services
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#340 : 4 Freestyle Mistakes That Are Costing You Time And Energy
07/03/2024
#340 : 4 Freestyle Mistakes That Are Costing You Time And Energy
I'll share some helpful tips from the clinics and sessions we run that will improve your swimming speed and efficiency on today's podcast. I'll also discuss some new equipment I've purchased that has improved my strength, made swimming more enjoyable, and boosted my overall performance. 00:18 Introduction 00:47 Avoiding Early Breathing in Freestyle: Head vs. Shoulder Rotation 02:37 Exploring Different Kick Techniques 06:09 Addressing Fatigue and Comfort in the Water 09:07 Improving Balance and Efficiency in the Water 13:37 The Game-Changing Custom Earplugs for Swimming 15:32 How a Chin Up Bar Helped Improve My Upper Body Strength 18:07 The Benefits of Anti Fog Goggles 20:10 How This Magnesium Powder Transformed My Sleep 21:25 ES Squad: Level Up Your Swim Workouts 24:25 Exciting Camps Planned for Next Year Try PILLAR today, head to and enter code EFFORTLESS for 15% off, or for any North American listeners, enter the same code at .
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