Heavy Or Not - The O.G. Swim Guide – Details, episodes & analysis

Coach Steve Friederang unpacks a technique with private-lesson athletes that's bending by-gone rules without breaking them. Could this be the biggest backstroke breakthrough since dolphin kicks off the wall?

In this episode of Heavy Or Not - The OG Swim Guide, biomechanist and elite swim coach Steve Friederang breaks down a newly misunderstood, and presently underused, backstroke finishing technique in forward thinking swimming: the underwater kicking returns at the finish for speedy backstroke.

With a recent rule change allowing swimmers to submerge in the final 5 meters of a backstroke race, Steve shares how he's helping top-tier athletes legally use dolphin kicks all the way to the touch on the wall, and gain a serious edge.

You'll learn:

• Why this backstroke rule exists (and how it's misunderstood)

• How elite swimmers train underwater finishes without losing speed

• The biomechanics behind maximizing your dolphin kick

• Drills, tools, and safety tips to train like a pro

• Real results from swimmers dropping seconds, not tenths

Whether you're a coach, swimmer, or swim parent, this episode is packed with practical insights and race-changing techniques.

Subscribe to catch our weekly swim strategy sessions and training deep dives.
New episodes are going to be open for live discussions every Wednesday at 1:30 PM ET.
Got questions or ideas? Drop them in the comments. We might feature them next week!

• Opt in at https://HON.LAP.red or else at Steve's Competitive Swimmer magazine. 
  
  Transcript in PDF.

In this episode of Heavy Or Not, The OG Swim Guide, we discuss why insurance coverage is a critical need for swimming coaches and how Barry Healey with ISCA and the BC Swimming Coaches Association are working on the discovery for solutions to fortify the profession and passions of coaches.

What you'll learn:

• What if every coach had $1‑2 M in liability insurance and lawyer support.
• Let's consider all the modern risks of going uninsured.
• Real‑world scenarios that have cost coaches financially and mentally.
• How advocates are negotiating insurance options and potential membership fees.
• Plans for a joint venture to embed insurance education and mental‑health training into coach certification.
• How you can get involved – sign up on the Heavy Or Not form to stay informed and help shape the solution.

Turning Insurance Into Retention: Keeping Coaches in Competitive Swimming and Sport

Reforming USA Swimming: A Blueprint for Transparency, Athlete Services, and Grassroots Growth

In episode #49 of Heavy Or Not, The OG Swim Guide, we amplify and break down the growing, explosive, criticism of USA Swimming from Michael Phelps and SwimSwam publisher,  Mel Stewart. They, among many others, are exposing a leadership crisis that threatens the sport's future.

• Phelps points to the steep drop in U.S. Olympic medal share (57% → 44%) and blames weak board governance.

• He presents a coalition‑backed, three‑step reform plan: independent board review, athlete‑first services, and grassroots growth.

• Stewart labels the "Colorado Springs bubble," highlighting excessive executive pay, stagnant athlete stipends, and a complacent financial safety net.

• The board's reaction—including a CEO bonus after a failed software rollout and registration decline—is dissected as misdirection and avoidance.

• Concrete solutions are proposed: cap top‑executive salaries, tie bonuses to clear KPIs that also raise coach and athlete compensation, and prioritize grassroots revitalization.

Links

• SwimSwam editorial
• Full statement from Michael Phelps

In this jump-cut of Heavy Or Not, #48, you'll see:

• The eight‑year development timeline, funding, and partnership challenges.

• Real‑life‑based simulation scenes that train users to spot victims instantly.

• Free public access and instant feedback that tracks performance and improvement.

• A low‑cost subscription option for facilities to monitor lifeguard training data.

• How the app supports drowning prevention and where to download it today.

Michael, Ryan, Rowdy and others are sounding off.

• This begs the question, Heavy Or Not?

Check out their app!

Turning Drowning Prevention into a Game: Eight Scenarios Teach Quick Victim Recognition

See:

https://drtomslifeguardvision.com/

https://aquaticsafetygroup.com/

Episode 47 – Free: Coaching, NIL, and the Real Meaning of Growth
Podcast: Heavy Or Not – The OG Swim Guide
Presented by ISCA & U Can Swim

In this episode, we take a wide-angle view of the word "free"—through the lens of coaching, NIL decisions, and athlete development.

We begin with insights from Coach Nick Saban on recruiting and the dangers of chasing money over long-term development. Saban reminds us: when pro teams call about a player, they don't ask how much he played as a freshman—they ask, "What kind of person is he?" Character, leadership, trustworthiness. That's what matters most. Coaches: build value in all those areas.

We also highlight NIL.LO.org—a place for coaches, athletes, and educators to explore and discuss NIL (Name, Image, and Likeness). It's a valuable resource, and we invite you to get involved.

Then we shift into the deeper meanings of "free." Yes, the podcast is free to listen, share, and discuss. But "free" also reflects how we coach, what we teach, and how we grow.

Remember freeteam.org? That was about free and open-source software—code you can read, remix, and reuse. That spirit of freedom lives on in how we train and teach. But not all "free" is helpful. At swim camps, we phased out the term "free time" because too often it led to boredom and passive downtime. We prefer structured play, learning, and meaningful recovery.

The main feature of this episode is a look at How to Be Free by Shaka Senghor. Shaka is a resilience expert and bestselling author who knows what it means to overcome barriers. He brings his experience—from prison to the page—and offers lessons coaches can use with athletes.

One story: a Porsche driving instructor covers the rearview mirror and says, "Look where you want to go, not at what you're afraid of." That simple mental shift—looking ahead, not back—is key for athletes recovering from setbacks, injuries, or failure. Don't live in the past. Learn from it, then move forward.

Another moment: Senghor recalls snorkeling in Maui, panicking from saltwater in his snorkel, then deliberately calming himself. That kind of physiological control—breathing, resetting—is critical in sport. Coaches can teach it. Make it a habit.

We discuss resilience—the kind forged by adversity. Senghor shares how Derek Redmond finished an Olympic race with a torn hamstring, leaning on his father. And how Shaka, while incarcerated, transformed his physical strength from nothing to 455-pound deadlifts. All of it required mental strength first.

We also explore Senghor's self-belief formula, even if the acronym is a little rough:
S.H.I.T. = Success, Hustle, Intelligence, Talent.
It's about owning your growth—celebrating small wins, learning from losses, recognizing your worth. Coaches can use this framework to help athletes build internal validation, not just chase external praise.

Whether you're a coach, educator, or athlete, How to Be Free is more than a book title—it's a coaching framework. It's about shifting perspectives, building resilience, teaching composure, and unlocking human potential.

Referenced Book:
How to Be Free by Shaka Senghor
ISBN: 9798893310511 | Releases September 9, 2025

More at SwimISCA.org and NIL.CLOH.org
Share this episode. Subscribe. And bring your wisdom to the next conversation.

A final jump-cut segment is from a swim school owner and author from Cape Town, South Africa, Kathryn Nurse of fundamentalswimming.com.

She bases her swim education on teaching principles to stroke development. 

Their method focuses on understanding concepts, breaking down movements, and teaching with purpose—on land and in water. They use mirrors, structure, and education techniques to develop skills from age 5 through adults. More from her in the near future.

The evolving world of sports coaching hits into AI with our latest jump cut, where technology meets tradition.

Discover how AI is reshaping the landscape of swimming and athletic performance.

• Explore the integration of AI in sports coaching and its impact on performance.
• Learn about the role of AI in analyzing biomechanics and providing real-time feedback.
• Understand the balance between human coaching instincts and machine precision.
• Discover the future of coaching with AI-driven tools and their benefits.
• Get insights into the latest tech acquisitions in the AI search space, including Apple's rumored purchase of Perplexity AI.

Subscribe and stay tuned in for more insights and updates in the world of sports and technology!

Keywords:

AI in sports, coaching evolution, swimming technology, performance analytics, YMCA film, Below Surface, aquatics engagement, AI-driven tools, athlete improvement, coaching precision, Apple acquisition, Perplexity AI, tech integration, swim coaching, data-driven training, sports transformation, AI search engine, big tech acquisitions, coaching adaptation, future of sports, Heavy or Not podcast, ISCA, LAP.red, swim guide, athlete protection, coaching leadership.

"AI in Sports: The Game-Changer You Can't Ignore"

Quote: "AI isn't just a tool; it's the silent coach that never blinks, never guesses, and always delivers precision."

More at https://Go.LAP.red

Get a peek at the fascinating world of wild swimming in Scotland and explore some academic research that ponders the unique values and community connections it fosters. Discover how the Act Framework offers a fresh perspective on understanding human-nature interactions.

• Explore the concept of wild swimming and its cultural ecosystem services.
• Learn about an Open Water Group of mostly women and its role in valuing nature interactions.
• Discover the four personas of wild swimmers and their unique community dynamics.
• Understand the challenges and benefits of wild swimming for women in Scotland.
• Examine how current policies might unintentionally hinder the growth of wild swimming communities.

"It's not just about the swim; it's about the profound connections we forge with nature and each other, all emerging from a the experience of an open-water swim in the wild."

Learn how Mick and Sue Nelson of Total Aquatic Programming manage data collection of important facts for the greater aquatic community. 

• https://TotalAquatic.llc

This is a heavy job that is handled masterfully. 

Jump to a mainstream podcast snip from Radio Lab

Jim's life story took a turn when he was seven-years-old and his brother didn't come back to the surface in the Mississippi River. 

See https://radiolab.org/podcast/a-flock-of-two

#Keywords

#Wild swimming, #Scotland, #open water, cultural ecosystem services, Facilitating Act Framework, nature connection, community, women's empowerment, social values, safety, risk, mental well-being, non-competitive, environmental respect, local knowledge, policy challenges, social media, nature interaction, place attachment, meditative calm, body positivity, inclusivity, support networks, human-nature relationships, swimming personas, empowerment, nature immersion.

First, a bit of an A.I. success story of a company less than 3 years old, and operated by one founder and a handful of others called Base 44. The company was acquired by WIX for millions. A.I. is hot, and this is proof.

Source on the Base 44 acquisition is Nomi, Nomiki Petrolla at or of The SaaS Accelerator for Women, and Instagram at nomikipetrolla.

Will shares the remarkable story of Robert, his son, a young boy who defied the odds after a near-fatal incident. Discover the treatments and advocacy efforts that have sparked a conversation about medical protocols and patient rights.

• The harrowing experience of Robert's drowning and the initial medical response.

• The role of hyperbaric therapy in Robert's recovery and its potential for treating brain injuries.

• Challenges faced by parents in advocating for alternative treatments in hospitals.

• The creation of drownedbaby.org as a resource for parents of drowned children.

• The broader implications of Robert's story on medical practices and right-to-try laws.

• See the podcast on YouTube of the Tom Woods episode, #2665.

• Tom Woods Show main page

• See DrownedBaby.org.

Heavy Or Not, The OG Swim Guide, #43

• The fascinating role of diet in determining the fate of queen bees and worker bees.

• The serious concerns surrounding the Enhanced Games and those anti-doping regulations have teeth worth avoiding.

• The potential health benefits of NRF2 activators and their impact on oxidative stress.

• Personal stories of improved health and vitality through natural supplements.

• Opportunities for coaches and teachers to enhance their income through direct sales.

1. Queen Bee and Worker Bee

2. Same DNA but different roles

   • Role of food in determining their development

   • Example of epigenetics

3. Flash Flooding in Texas

4. Impact on camps and loss of life

   • Importance of camp experiences for personal growth and community building

   • Expression of condolences and hope for safety

5. Enhanced Games and Anti-Doping Concerns

6. USA Swimming's concerns about the Enhanced Games

   • Potential risks of participating in the Enhanced Games

   • WADA's stance on the Enhanced Games

   • Advice for athletes and support staff regarding media inquiries

7. Supplements and Activation

8. Explanation of supplements and their benefits

   • Introduction to the concept of activation

   • NRF2 activator and its health benefits

   • Personal experiences and testimonials

9. LifeVantage and Business Model

10. Transition from traditional sales to direct sales

    • Success of the direct sales model

    • Public trading and recognition on NASDAQ

    • Historical context and media coverage

11. Personal Testimonies and Experiences

12. Bob Kane's personal health improvements

    • Impact of ProTandem on energy and well-being

    • Experiences with driving and physical activities

13. Coaching and Financial Challenges

14. Bob Kane's background as a swimming coach and teacher

    • Financial challenges faced by coaches and teachers

    • Desire to help coaches and teachers achieve financial abundance

15. Business Opportunities with LifeVantage

16. Sharing the benefits of activation with others

    • Tools and resources for sharing the opportunity

    • Subscription model and retention rates

    • Options for generating additional income

17. Success Stories and Testimonials

18. Examples of individuals benefiting from LifeVantage products

    • Personal weight loss and health improvements

    • Stories of individuals transitioning to full-time involvement

19. Contact and Information Sharing

20. Encouragement to reach out for more information

    • Approach to sharing information without pressure

    • Potential financial benefits of sharing the products

Queen bee next to worker bee. Both have the same DNA.

• Bob@Horsemanship.com
• 412-860-9516
• https://Horsemanship.com

A much-loved open water swimming spot near Teddington on the River Thames is at risk.

Thames Water's proposed Teddington Direct River Abstraction (TDRA) scheme plans to remove up to 75 million liters of river water daily during droughts, replacing it with treated sewage effluent pumped year-round from the Mogden Sewage Treatment Works.

This spot is more than just a body of water. It's a sanctuary for swimmers, paddlers, rowers, dogs, and entire communities. Thousands rely on it for physical health, mental wellbeing, and meaningful connection.

Simon Griffiths's call in Outdoor Swimmer made this call to stop that plan.

Deadline: August 26, 2025

✅ Send an email to: TDRA@ipsos.com

Use your own words, or adapt this message:

I object to Thames Water's TDRA scheme. Discharging treated sewage into a treasured recreational stretch of the Thames, year-round, is unacceptable. This river supports thousands of water users and wildlife. Sustainable solutions like fixing existing leakage—currently over 600 million liters per day—should come first. Please register my objection formally with the Planning Inspectorate.

• Check out the business meeting after the ASCA World Clinic and the Build-a-Pool event in early 2026 at AOAP event.

• Discover the threats facing a cherished stretch of the Thames and how you can help.

• Learn about the Aquatic Health Club model initiative and its impact on private and nonprofit sectors.

• Get insights into the upcoming coaches Aquatic Business Workshop and its benefits.

• Explore the importance of purpose-driven business in the aquatics industry.

• Find out about the All Things Aquatics event on September 20th and how it can be a fun networking event for your aquatic career.

The series with Mick & Sue started on episode #37. Feel free to play prior interview parts.