Explore every episode of the podcast Outswim for Masters Swimmers

Why is the slowing tick of the pace clock the only metric measuring your athletic worth as you age?

Every adult swimmer confronts biological decline down to the mitochondrial level—diminishing V02 max, declining peak power, and loss of muscle mass. Yet for decades, competitive Masters swimming has evaluated your progress against arbitrary five-year age brackets and raw stopwatch times, obscuring your true athletic achievement.

In this episode, host Kelly Palace sits down with Outswim Score co-founder Dr. Jim Parker—board-certified radiologist, Cruzbike inventor, and champion endurance athlete—to introduce a revolutionary breakthrough: The Outswim Score (outswim.io). By crunching hundreds of thousands of real-world performances (900,000+) through 22 distinct regression models, Dr. Parker has engineered an age-grading engine that strips away the biological aging tax, establishing true performance equity across age, course, and stroke.

Whether you are chasing national records, hunting personal milestones, or wondering how your times measure up against swimmers half your age, this conversation will forever change how you measure success in the water.

Inside this episode, you’ll discover:

• The 0.986 Accuracy Factor: How complex statistical modeling and 22 unique regression curves predict Masters performance baselines with scientific precision.
• The Universal Swim Score, 0–1,000+ Scale: Why a single number replaces confusing conversions across SCY, SCM, and LCM, giving adult athletes a common language.
• The "Curve Busters" Phenomenon: What happens when athletes like 85-year-old Joanne Leilich smash predictive models with scores over 1,100, and what "super agers" reveal about human longevity.
• The Stroke-Specific Aging Tax: Why butterfly suffers the fastest physiological decay as peak explosive power declines, while the 50 freestyle defies expectations.
• Reverse-Engineering Your Goals: How to use predictive target scoring to find soft records at team, LMSC, and national levels or calculate the exact split required to break an 800 score.
• A New Era for Meet Directors: How live age-adjusted scoring eliminates empty age heats, levels the blocks between 30-year-olds and 70-year-olds, and creates high-stakes overall championships.
• Redefining Adult Swimming: Why age grading gives post-collegiate and younger Masters competitors a reason to stay in the water and outswim the clock rather than hanging up their goggles. 

🔥 READY TO OUTSWIM YOUR LIMITS?

• Calculate Your Outswim Score: Head to outswim.io to enter your exact age, stroke, and times for free, track your biological trajectory, and discover your true best events.
• Connect with the Outswim Ecosystem: Visit KellyPalace.com for episode resources and join the movement dedicated to helping you outswim the age curve, outswim the competition, and outswim life's obstacles

TAKEAWAYS:
• why VO2 max, peak power, and fitness decline makes time-only comparisons unfair 
• what the OutSwim Score is and how it creates a universal swim score across ages, events, and courses 
• why this age grading for swimming relies on deep statistical modeling instead of crude time adjustments 
• how to track real progress over years even when race times get slower 
• how to find your strongest event by score, not by guesswork 
• how to reverse-engineer a target score into a goal time 
• why five-year age brackets can distort motivation and how single-year scoring fixes it 
• how super agers and 1,000+ scores spotlight “curve busters” worth studying 
• how meet managers can run live scoring and give awards for best age-adjusted swims 
• where to calculate your score for free at outswim.io while the tool is in beta 

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What does it actually take to outswim the biological aging clock when your body, joints, or cardiovascular system start pushing back? How does an athlete continue getting up on the starting blocks well into their 90s after serious heart procedures? Yes, I confirmed Yoshi said he has 7 stents. 

In this episode, we sit down on the pool deck with 1952 Olympic Gold Medalist and Masters Swimmer Yoshi Oyakawa. At 93 years old, Yoshi is living proof of lifelong athletic longevity. But his secret isn't reckless grit or grinding through pain—it’s an ongoing masterclass in adapting your training, listening to your body, and completely reframing your relationship with competition.

Whether you’re recovering from a medical setback, fighting shoulder stiffness, or wondering how many more years you have in the pool, Yoshi breaks down the daily philosophy and training shifts required to stay fast, healthy, and on the blocks for life.

Inside this episode, you’ll discover:

• The Cardiovascular Boundary: How Yoshi structures his 600–700-meter workouts to stay fit without triggering breathlessness or cardiovascular overload.
• The Shoulder Longevity Choice: Why Yoshi refused to adopt modern stroke fads—and how sticking to his natural biomechanics preserved his upper body for over eight decades.
• The Pre-Race Mindset Reset: The subtle mental prayer shift Yoshi made that immediately cured race-day anxiety and unlocked peak performance behind the blocks.
• The Power Base Secret: The unconventional childhood dryland routine that built Yoshi’s legendary kick power and sustained his speed late in life.
• The Modern Technique Trap: The biggest equipment and stroke evolutions Yoshi has witnessed over 70+ years of racing—and which technical factors actually matter as you age.
• The Century Mark Goal: Yoshi’s mindset on competing into the 95–99 age bracket, and the pact he made with fellow Olympic legends to race at age 100.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Big news friends! Champions Mojo for Masters Swimmers is officially changing the name to the Outswim Podcast for Masters Swimmers. After eight incredible years, over 325 episodes, 9 podcasting awards, and more than 1 million downloads, we are officially evolving into Outswim for Masters Swimmers.

What does it mean to Outswim? It’s more than dropping tenths of a second on the clock. It’s what happens when you dive in and choose to keep moving forward, we can:

• Outswim the age-curve: As we age our aerobic capacity, VO2 Max, growth hormones, recovery windows all shift. We'll cover ways to still thrive against the biological aging tax.
• Outswim the competition: The "competition" can be yourself or others, but we love to cover topics that make us better swimmers no matter who we are competing against.
• Outswim life's obstacles: Pushing past time away from the water, injury, illness, fear, grief, and trauma.

What You Need to Know:

• No action needed: Your subscription, show feed, and back catalog remain completely intact. You don’t have to change a single setting in your podcast app!
• Same championship content: Expect the same deep-dive interviews with world-class coaches and Olympic champions, practical training takeaways, and weekly pool-deck inspiration. And most importantly how to swim better as we age.
• New digital home: Explore our fresh look and episode library at outswimpodcast.com (all previous links forward automatically).
• In this special announcement, host Kelly Palace shares the heart, purpose, and deeper meaning behind our new name.
  
  

When we launched in 2018, our mission was to bring you the mindset and mojo of champions. Over nearly a decade, we discovered that our most impactful conversations weren’t just about winning races—they were about how swimmers overcome life’s toughest obstacles.

To every listener who made those 1 million downloads possible—thank you. This evolution is for you.

Keep training, and let’s go outswim whatever holds us back!

Connect with the Show:

• Website: outswimpodcast.com
• Follow & Subscribe: If you love the show, please leave a quick rating or review on Apple Podcasts or Spotify!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

We talk with All-American masters swimmer and physical therapist, 55-year-old Margaret Conze, about the day she suffered a sudden stroke at a swim meet despite being in peak shape, and the split-second choice to call 911 that got her life-saving treatment in time. We also dig into the hidden causes behind unexpected health events in active adults, how she returned to racing even stronger, and what masters swimmers can do to train hard while staying health-aware.

• The subtle first warning signs at the pool—and why embarrassment cannot win in a medical crisis
• Trusting your gut when something feels off and insisting on immediate emergency care
• Visual changes, strange body sensations, and one-sided weakness as urgent red flags
• How a standard home blood pressure cuff can serve as a quick reality check
• The unexpected cardiac finding behind her stroke that affects up to 25% of people
• The "golden window": what it takes to stop neurological damage in real time
• The psychological and physical path from the ICU back to national top times
• Strength training essentials every masters swimmer needs for long-term joint health
• Using physical therapy as proactive maintenance rather than injury reaction
• Hand paddles and shoulder risk: why you can’t judge the strain until 24 to 48 hours later

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Are you logging thousands of yards each week only to watch your pace stay frozen in time?

Most masters swimmers and triathletes fall into the same trap: they try to engineer their stroke into looking smooth and effortless, yet they find themselves stuck grinding out laps at a single, unchanging speed.

In this episode, we sit down with Brenton Ford, the mastermind behind Effortless Swimming. Having coached thousands of athletes worldwide—from beginners to elite triathletes and national champions—Brenton reveals the fundamental disconnect between how adults think about freestyle and what actually generates forward propulsion.

If you’ve ever felt awkward trying new drills, wondered why pool-deck critiques don’t translate into faster race splits, or felt guilty resting at the wall, this conversation will completely reframe your approach to training.

In this episode, we explore:

• The Adult Learning Bottleneck: The single psychological obstacle adult swimmers bring to the pool that kids never face—and the simple drill to rewire it.
• The "Pretty Stroke" Fallacy: Why an obsession with smooth, splash-free recoveries could actually be sabotaging your power under the surface.
• Finding Your "Lost" Gears: Why relying on a single training pace locks you into the "gray zone," and how subtle kick timing adjustments unlock true sprinting ability.
• The Rest Paradox: Why cutting your rest short between sets may be the exact reason your top-end speed has plateaued.
• The 40-Minute Threshold Blueprint: The exact "best average" set Brenton used to qualify for Australian Open Nationals at age 38 against teenagers—and why elite distance Olympians swear by it.
• Why Technique Changes Feel Worse First: The uncomfortable biological truth every swimmer needs to accept before real speed breakthroughs happen.

Connect with Brenton:

• Website: Effortless Swimming
• YouTube & Instagram: @effortlessswimming

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What do you do when the body that carried you to Olympic Legend Status changes in the blink of an eye? How do you stop comparing yourself to the athlete you used to be and build unshakeable mental resilience in the face of life-altering obstacles?

In this episode, six-time Olympic gold medalist Amy Van Dyken sits down with Kelly Palace to share how she completely redefined her identity, athletic drive, and relationship with her body after a traumatic 2014 ATV accident left her paralyzed from the waist down. Amy reveals how she transitioned from Olympic sprinter to adaptive CrossFit champion, why comparing your present times to your past self is a recipe for frustration, and the practical mental reframing technique she uses to turn paralyzing race-day nerves into pure excitement. Whether you are navigating an injury, battling an aging body, or seeking the grit to conquer daily setbacks, Amy provides the ultimate blueprint for choosing joy, grace, and relentless forward momentum.

Inside this episode, you’ll discover:

• Adapting When Your Body Rebels: How Amy shifted from Olympic sprint dominance to floating and finding peace in the pool with paralyzed legs and minimal core.
• Ending the "Old Times" Comparison Trap: Why measuring your current performance against your younger self drains the joy from swimming—and how to give your body grace at every stage.
• Reframing Pre-Race Nerves: The physiological trick to turn racing anxiety into explosive excitement behind the starting blocks.
• Why Swimming Keeps Getting Faster: Amy’s expert perspective as an NBC Olympic analyst on training quality over junk yardage, hydrodynamics, and modern sprinting speed.
• The Training Shift That Saved Her Career: How leaving high-volume yardage for speed work and fun at Colorado State helped her claim four Olympic gold medals in 1996.
• The Power of Daily Micro-Wins: How conquering small, frustrating tasks builds true athletic resilience and gratitude on hard days.
• Channeling Competitive Fire: How Amy took her sprint drive to adaptive CrossFit and became the second-fittest seated woman on Earth in her mid-40s.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Breaststroke is notorious for sidelining adult swimmers with groin, hip, and knee strain. But what if joint degradation isn't an inevitable part of competitive aging?

How do you step away from the sport for 13 years, return at age 40, and capture 13 World Aquatics Masters titles and nine individual world records—all while racing the most joint-punishing stroke on the program?

In this episode, City of Cardiff, Wales, UK, swimmer and Freestyle Media Podcast host Helen Gorman joins Kelly Palace to reveal the training routines and mobility habits that preserve joint health in the 50–54 age group. Helen breaks down why breaststrokers can't rely on in-water yards alone, how she maintains pace alongside teenagers without burnout, and the weekly volume balance required to keep joints functioning at an elite level.

Inside this episode, you’ll discover:

• The 20-Minute Joint Armor Habit: Why showing up early for mandatory dryland mobility, foam rolling, and hip activation is non-negotiable for long-term breaststroke health.
• The 13-Year Layoff Reset: How Helen avoided the frustration trap at age 40 by starting the clock over and setting realistic targets within 5-year age bands.
• Surviving "Butting Kicking with the Kids": The tactical boundaries of swimming with elite youth squads—and why Helen avoids double workouts to preserve recovery.
• The 200 Breast Back-End Blueprint: Helen’s go-to broken sets and race-pace repeats to build holding power on the final 50 meters.
• Technique Over Brute Force: Why elite Masters longevity comes down to holding water rather than muscling through fatigue.
• The UK Breaststroke Legacy: Cultural coaching insights from the home of Olympic champions David Wilkie and Adam Peaty.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

If you've ever battled crippling race anxiety, felt air-starved mid-race, or wondered how to fall back in love with swimming, this on-deck conversation with 25-year-old coach and former collegiate swimmer Geffen Chang is a must-listen. Geffen opens up about overcoming panic attacks in the 400 IM, his go-to stretch for breaststroke groin pain, and the mental shift that helped him step onto the blocks purely for himself.

Inside this episode, you’ll discover:

• Race-Day Panic Attacks & Air Hunger: Geffen addresses mid-race hyperventilation, anxiety, and the feeling of choking during grueling events (like the 400 IM and 200 Fly), sharing how mental self-talk ("I'm going to be okay") and high practice repetition desensitize fear.
• Post-College Burnout & Lost Motivation: Offers a blueprint for transitioning from rigid collegiate expectations (swimming for times/coaches) to Masters swimming for personal joy, autonomy, and fulfillment.
• Breaststroke Groin Pain & Tightness: Provides a specific pre-race mobility stretch (wide sumo squat with lateral shifts) to release hip and adductor tension before getting on the blocks.
• Event Overwhelm & Multi-Race Endurance: Demonstrates how to mentally approach a heavy, multi-event meet lineup (including long-distance events like the 1500m) as a test of will and celebration of racing rather than pressure for perfection.

If this resonates, subscribe to Champions Mojo, share the episode with a swim buddy, and leave us a review so more masters swimmers can find it. Thank you for listening!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Are you worried that your best performances are behind you? Do you ever step up to the blocks—or walk into a room—and feel entirely underestimated because of your age or size? Or worry that your time out of the water will prevent you from success?

This week on Champion's Mojo, we are sitting down with a true generational talent who is completely rewriting the rules of super agers and performance in athletics. Jeannette Brits, a 65-year-old Australian powerhouse, recently did the unthinkable: she shattered the women's 65-69 age division world record in the 800-meter freestyle by almost 30 seconds, clocking a breathtaking sub-10-minute time and also broke the 200 and 400 world records as well.

But Jeannette didn't achieve this by being the tallest, the strongest, or the most naturally gifted swimmer in the water. Standing at 5'3" (160cm) and having taken a massive 30-year hiatus from the sport to raise a family and build a career, Jeannette relies on a ferocious work ethic, a "dog-with-a-bone" racing mentality, and the courage to train daily with a squad of men 15 to 20 years her junior.

If you've ever felt like the deck is stacked against you, or if you are looking for the motivation to finally make your own comeback, Jeannette’s story is the ultimate blueprint for relentless endurance.

In this episode, we dive into:

• The Comeback Blueprint: How to successfully and safely return to high-level training after decades away from your sport.
• Using Doubt as Fuel: The exact mental framework Jeannette uses when competitors judge a book by its cover and expect her to go to the back of the lane.
• Outworking the Advantage: How to overcome a lack of natural height or physical leverage through sheer grit, technical focus, and brutal consistency.
• The HRT Conversation: Jeannette's candid reality on achieving world-dominating endurance without Hormone Replacement Therapy.
• Balancing the Grind: How mixing grueling 27km pool weeks with joyful, soul-filling ocean swims keeps injuries and burnout at bay.

Tune in to discover why it's never too late to get back in the water, toughen up, and completely surprise yourself.

If you loved this episode, please consider leaving us a five-star review on Apple Podcasts— more masters swimmers can find the show.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

With over 50 World Records and a Masters Hall of Fame induction, you might think the average swimmer doesn't have much in common with the legendary David Guthrie—but you’d be surprised.

At age 66, he considers himself as fragile as a "teacup." He’s battled debilitating injuries, navigated career curveballs, and learned from his fair share of training mistakes. So how do you continue breaking world records across three straight decades when your body keeps trying to break down?

In this pool-deck interview from the Pegasus Masters Meet in Dallas, TX, Hall of Famer David Guthrie breaks down his exact philosophy on race-pace training, tissue recovery, and why most Masters swimmers are training completely wrong.

Inside this episode, you’ll discover:

• The Junk Yardage Trap: Why obsessing over daily total volume leads to a "glide path to stagnation"—and how to shift toward quality intensity.
• The World-Record 4x50s Set: David’s exact "bread and butter" workout to build 200m race pace and condition your mind for late-race pain.
• The "Teacup" Athlete Dilemma: Why elite adult swimmers are constantly on the verge of breaking down.
• The Sleep Position Fix: The surprisingly simple posture tweak that eliminated 18 months of severe SI joint and lower-back pain overnight.
• Harvesting Low-Hanging Fruit: Why chasing marginal gains in your best stroke is wasting your time—and where your biggest speed breakthroughs are actually hiding.
• Stingray Paddles & Life Lessons: David’s entrepreneurial comeback story and his ultimate advice on taking care of your future self.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

It's all about the catch! If you get this right you'll feel powerful and protect your shoulders. You'll hear it in detail from NCAA Championship and Olympic-level swim coach Kim Brackin, Founder of Brackin Elite Swim Training (BEST) who breaks down how everyday Masters swimmers can build a powerful, "connected" stroke that protects their joints and drives maximum propulsion.

Kim also shares the cues and drills she leans on as a masters swimmer herself, including stroke balance work, skulling for feel, and simple kick progressions that help you find rhythm and propulsion.

You’ll discover:

• Body Position over Brute Force 
• The simple fix to engage your lats
• Why dropping your hand first destroys your power
• The Shoulder-Saving Catch Adjustment
• 3 Essential Masters Drills
• The Gym Setup

In the Tampa Bay, FL Area?

MASTERS & FITNESS SWIM CLINIC WITH KIM BRACKIN and OLYMPIC COACH DAVID MARSH

 REGISTER HERE
One morning of elite coaching — tailored for adult swimmers of all levels
Sunday, September 6, 2026 • Starting at 9:00 AM
North Shore Aquatics Center • Home of Brackin Elite Swim Training • St. Petersburg, FL 

If this helps, subscribe, share the episode with a lane mate, and leave a review so more masters swimmers can find their mojo.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Host Kelly Palace and Guest Co-Host Mark Palace sit down with world-ranked, All-American Masters swimmer (and CPA!) 46-Year Old Ryan Kloppe for an action-packed dive into performance hacks, smart gear, and real-life swimming wisdom. Whether you’re looking to scientifically optimize your pre-race warm-up, level up your gear bag, or just hear one of the most unique underwater marriage proposals ever, this conversation is packed with actionable insights and genuine inspiration you won’t want to miss. Ryan is a member of the Blue Dolfins Masters in Orlando, FL.

In This Episode, You’ll Discover:

• The Mindset Flip: How Ryan transformed a devastating false-start DQ into fuel for his best performance yet.
• Conquering Open Water Jitters: The hilariously effective “bacon and sharks” mind trick for staying calm when you can’t see the bottom.
• Warm-Up Science Decoded: Why your race-day heart rate might be betraying your readiness—and how to structure your warm-up to fix it.
• The Ultimate Gear Bag Breakdown: From Finis Slip Fins to Stroke Maker paddles, the exact gear setup behind an All-American's routine.
• Data & Tech Hacks: High-tech tracking with the PHLex heart rate monitor and what post-swim metrics actually tell you about your training.
• Lessons Beyond the Pool: Why MMA training and skateboarding translated into better swimming longevity, focus, and hands-on skills.
• Pure Masters Romance: How Ryan met his wife at lane practice—and the underwater proposal that sealed the deal!
• Work Hard, Play Hard: Balancing a demanding career as a CPA with elite-level training and a passion for cable wakeboarding on glassy water.

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Two-time Olympic Gold Medalist Ryan Held sits down with host Kelly Palace in an on-deck interview at the Pegasus Masters meet in Dallas, Texas. Since retiring from professional swimming, Ryan has relocated to Prosper, Texas, stepped into the joys of fatherhood, and transitioned his relationship with the pool through Masters Swimming.

What happens when you strip away the pressure of professional contracts, intense college training regimens, and the constant stress of making international teams? You find the pure, unfiltered love of the sport.

Ryan opens up about his new, incredibly efficient training routine (just three hours a week!), his experience diving into local Masters meets, and the pure fun of racing events like the 200 IM "just because." He also shares some hilarious on-deck moments—including a scoreboard malfunction that briefly gave him a world-record fly split—and reveals his newfound passion for culinary arts, from perfecting beef empanadas to diving deep into the science of flavor.

Whether you are an elite competitor, a Masters swimmer, or anyone searching for a healthier, more joyful balance in your daily life, Ryan’s refreshing perspective on "enjoying the ride" will leave you inspired.

Would you consider leaving us a five star review on Apple? It will help more people find the show and get their mojo moving. Thank you!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What does it take to build a thriving Masters swim club from scratch, manage a demanding corporate career, and still have the grit to chase top-10 national rankings in the grueling 200-meter butterfly?

In this special on-deck interview from the Bumpy Jones Classic in Sarasota, Florida, Kelly sits down with Andy Kroupa—a true champion of the everyday swimming community. Andy isn't just an elite competitor; he is one of the foundational minds behind the powerhouse Legends Masters Swim Club in Orlando.

Whether you are looking to reignite your own swimming journey after a long break, balancing a busy life outside the pool, or curious about what it takes to foster a legendary team culture, Andy’s story is a masterclass in leadership by example.

Key Takeaways From This Episode:

• The Power of the Comeback: Andy shares how a simple invitation to help support his friends on a Key West relay sparked his return to competitive swimming after a 20-year hiatus.
• Building a Legacy: Discover the grassroots origin story of the Legends Masters Swim Club, and how Andy and a dedicated group channeled post-COVID transitions into creating a club that now boasts over 50 members and partners with icons like Rowdy Gaines.
• The 200 Fly Mindset: Training for the 200 Butterfly at age 57 takes a unique brand of dedication. Andy breaks down his weekly training routine, juggling 3,000-yard sets at lunch and early mornings around his corporate role as an insurance underwriting manager.
• A Culture of Gratitude: Andy shares a beautiful, behind-the-scenes memory of Olympic Champion Missy Franklin that reminds us all why the culture of swimming is so incredibly special.

Listen now to find your own mojo!

If you enjoy smart, experience-based coaching from everyday champions, subscribe to Champions Mojo, share this episode with a training partner, and leave a review so more Masters swimmers can find the show. Thank you for listening!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

We meet Bethany Burchill, Manager Club and Member Services, US Masters Swimming and trace how she goes from swimmer to athletic director to an important position on the National Office Staff of US Masters Swimming. 

Bethany's passion for swimming changed the trajectory of her well-established high-profile career as an athletic director. Her own love of the sport and her family's deep roots in swimming led her to follow her heart.

We break down the most common questions USMS gets and how to quickly find a club that fits your goals, whether you want fitness, community, or competition. 

• Bethany’s swimming background and her college events in the 400 IM, 200 fly, and distance 
• Her sports administration path and why she wants to narrow her focus back to swimming 
• What it’s like raising swimmers in Carmel, Indiana and why community support matters 
• Why she relocates to Florida and joins US Masters Swimming 
• The top member services questions about clubs, competitiveness, and getting started 
• Using the USMS website and Club Finder to locate a program for home or travel 
• Calling the USMS office for help and talking through what you need 
• How club administration support helps new and existing clubs succeed 
• Bethany’s fitness routine as a runner and what might bring her back to racing 

More on US Masters Swimming at http://usms.org/

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. See you next week for another boost of mojo.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can love swimming and still feel intimidated by the rulebook, the whistles, and the idea of disqualifying someone. That hesitation is exactly why we wanted an on-deck conversation with Chet Goudy, a USA Swimming deck referee, Masters swimmer, former college breaststroker, and former pro triathlete. He walks us through what a deck ref actually does, what it feels like to run a session from the pool deck, and why meets are always desperate for more well-trained officials.

We also get personal about how people find their way back to the water. Chet shares the detour he took away from swimming in high school, the grind of returning for college, and the kind of “legendary” training that rewards durable athletes. From there we jump into Masters swimming culture with the Annapolis Breakfast Club, where 4,000-yard mornings are normal and “Fitness February” means 5,000 a day to build toward open water challenges like the Chesapeake Bay Swim.

Then we zoom out to endurance sport and mindset. Chet explains how a coach transformed his triathlon training by making every session purposeful, controlled, and measurable, leading to a pro card and later a 13-week comeback plan to win a race after years away. If you’re a swim parent, a Masters swimmer, or someone curious about volunteering at swim meets, you’ll leave with clear next steps and a fresh view of what it means to support the sport.

• deck referee responsibilities and how officiating is the best seat
• becoming an official through apprenticeship and on-deck mentoring
• why disqualifications help swimmers learn rather than punish them
• the social side of officiating and why more officials make meets better
• Masters  at the Annapolis Breakfast Club with 4,000 yard workouts
• preparing for open water goals like the Chesapeake Bay Swim
• “train on purpose” lessons from triathlon coaching and earning a pro card

Subscribe for more conversations that help you live well and swim well, share this with a swim friend, and leave us a review if it helped you see the pool deck in a new way.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Molecular biologist, gerontologist and Ultra Marathoner, Dr. Bill Andrews, a pioneer in telomere and telomerase research, sits down with Kelly and makes the case that telomere shortening is the most important clock driving human aging for healthy people and that real “rejuvenation” has to show up in function, not just numbers on a lab report. His blunt standard is the “Betty White test”: can you clearly tell which version of someone is younger by how they look, feel, and behave? 

From there, we get practical for masters swimmers and endurance athletes. Bill breaks down the tug of war between telomere shortening and lengthening, why inflammation and oxidative stress speed up biological aging, and how training falls into a Goldilocks zone. Consistent movement can build immune tolerance, while sporadic extreme efforts can trigger unnecessary inflammation. We also cover stress reduction through yoga and meditation, and why tapering is a secret weapon for performance and recovery. 

We also take on the risky side of the longevity marketplace: misleading telomere tests in blood, “anti-aging” tactics that can increase cell turnover, and the hype cycle around peptides, stem cells, and exosomes. Bill explains how he evaluates evidence with critical meta-analysis, shares what he’s seen from telomerase-activating ingredients, and points to tools like the ALCAT food sensitivity test and biological age testing to guide smarter choices. 

• telomeres as chromosome end caps and why they shorten with each cell division
• telomerase as the enzyme that can rebuild telomeres and the “tug of war” model
• inflammation and oxidative stress as drivers of accelerated aging
• endurance exercise as a Goldilocks effect plus the value of consistency and tapering
• evolution’s case for aging and why Bill wants to outsmart it for individuals
• Telovital as an example of telomerase activation plus limits of anecdotal results
• why average telomere length in blood can rise without true telomere lengthening
• how cosmetic resurfacing immune stimulation and some growth signals can backfire
• peptides stem cells and exosomes through the lens of critical meta-analysis
• practical steps like yoga meditation optimism anti-inflammatory diet and the ALCAT test.

For more information on Dr. Bill Andrews https://sierrasci.com/

If you care about lifespan, healthspan, and staying fast in the water as you get longer lived, subscribe, share this with a training partner, and leave a review so more athletes can find the show.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Coach Kelly Palace shares five rules for swimmers to achieve their personal best.

We break down five repeatable rules Kelly has seen across hundreds of champions, from Olympic swimmers to NCAA standouts to masters legends. We talk about picking a goal that creates real emotional pull, then reverse engineering it into pace targets, meet choices, and bite sized milestones you can execute. We also get specific about the details that matter in masters swimming: which meets count for rankings and records, what to watch for with rules and registrations, and why “fast water” factors like pool depth, temperature, and air quality can change outcomes.

The big takeaway is simple and demanding: consistency is the foundation, and mindset finishes the job. Expect the best, prepare for the worst, and stay ready to swim well on the messy day, not just the perfect one. If you are planning a new season, chasing a personal record, or making a comeback, this will give you a clear checklist you can use today. 

• choosing a goal that feels emotionally exciting
• breaking the goal into pace, steps, and meets
• executing in the right meet with the right rules
• looking for fast water and favourable conditions
• building consistency as the performance foundation
• expecting adversity and staying ready to race anyway

Subscribe to Champions Mojo, share this with a training partner, and leave us a review if it helps, what goal are you going after next?

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Ever wonder what separates an average swim lane or team from a championship-level squad? Culture isn’t a poster on the wall—it’s the way your team operates on an ordinary Wednesday morning when you're staring at the black line and nobody is trying to be inspirational. In this episode, we sit down with Greg Clink, 3-time Coach of the Year in basketball, who's a leadership expert, to put a real definition around “championship culture” and make it completely usable for Masters swimmers, coaches, and anyone striving for high performance for a team in our out of the water.

We break down what culture looks like in daily behaviors: how you communicate on the pool deck, how you treat your lane mates, and how to "confront the snowball" of small team conflicts before they turn into a full-blown avalanche. From masterfully using end-of-practice “put-ups” to motivate your teammates, to creating buy-in for specific roles, Greg shares simple, actionable tools you can take straight to your next workout or meeting.

In this episode, we cover:

• Defining Team Culture: Why daily operations and standards matter more than big speeches.
• The Power of "Put-Ups": How to end practice by spotlighting winning behaviors you want repeated.
• Confronting the Snowball: A leadership mindset for spotting and solving small issues early.
• The Power of One: How much influence one person can have to shift a team's culture positively or negatively.
• Creating Ultimate Buy-In: Building pride, accountability, and trust across the entire roster.

If you want a healthier, higher-performing team culture in Masters swimming, at work, or at home, dive into this conversation and take one idea into your next practice. For more from Greg visit www.GregClink.com

Subscribe for more, share this with a teammate, and help us out—leaving a five-star review on Apple is like getting a best time for us, and our team would be so grateful!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

A 20-year break doesn’t have to be the end of your swimming story. Kelly catches Christina Campfort right on deck for a high-energy chat that hits on something a lot of former swimmers quietly wonder: can you really come back and race fast again after life happens? Christina’s answer is loud and clear. She’s 44, a firefighter and driver engineer, a mom with a newborn, a former college swimmer at the University of Miami, and she recently returned to masters swimming and won four national titles at the YMCA National Championships.

We talk about the messy, honest side of being a swimmer: loving the thrill of racing while dreading practice, quitting in high school, returning for a breakthrough season, and later realizing that talent can only take you so far without consistent work. Christina shares how boxing reshaped her work ethic, and how that mindset now fuels her approach in the pool. If you’re looking for masters swimming motivation, sprint training ideas, or a realistic way to train around a demanding job, her low yardage, high intensity focus on speed, tempo, and timing will land.

Christina also opens up about life in the fire service, including years in the inner city, the transition to an airport station, and the safety discipline required on taxiways and runways. We connect the dots between athletic training and high-stakes work: staying calm, staying sharp, and showing up prepared. Then we look ahead to her next target, the Police and Fire Games and the World Police and Fire Games in Australia, where she already has her sights set on the competition.

• getting back into masters swimming after a long break and finding the right practice group
• swimming at the University of Miami, shoulder surgery, and stepping away from competition
• loving racing, hating practice, and what she would change about her younger work ethic
• building a masters training plan around shifts with low yardage, high intensity sprint work
• life as a firefighter and driver engineer, including the move to an airport station
• staying safe on taxiways and runways by assuming mistakes can happen
• using swim discipline to handle fire academy and medic school demands
• setting goals for the US Police and Fire Games and the World Police and Fire Games

Subscribe for more stories that help you live well and swim well, share this with a friend who “used to swim,” and leave a review if the conversation sparks something in you. What goal would get you back on the starting blocks? Let us know....

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Fewer than 50 people on the planet have completed the Oceans Seven Challenge. Putting that in perspective over 7,000 people have summited Mt. Everest , Steve “Moby” Leitch is one swim away from being in such an elite club. You can train for months and still get humbled in minutes when the ocean decides to change the rules. After swimming the Strait of Gibraltar from Europe to Africa, elite endurance athlete, Steve “Moby” Leitch, joins us to break down what makes ultra marathon open water swimming so unforgiving: funnelled currents where the Atlantic meets the Mediterranean, tight wind restrictions, and real-world hazards like commercial freighters.

Steve is a member of the Greenville Splash Masters in South Carolina and is coached by Carolyn Moore and Leslie Scott.

We also go deeper than one crossing. Steve shares how he returned to swimming after decades away, how 15+ years of sobriety reshaped his definition of strength, and why these Ocean Seven Challenge swims are “sweat equity” that helps fund long-term sobriety living facilities. Along the way we talk about the behind-the-scenes reality that most highlights never show: nausea, cramps, cold water, sleep struggles, and the mental handbrake that tries to pull you out before your body is actually done.

What makes this conversation special is the inspiration and the team element. Steve explains how his wife Kelly supports him on the boat with preparation, feeding, and calm communication under pressure, and why that partnership has strengthened their marriage. If you’re a masters swimmer, triathlete, or anyone searching for practical endurance training advice, you’ll take away a clear framework: train for the worst day, keep your self-talk simple, and anchor every hard stroke to a purpose bigger than the finish.

You'll hear:

• why the Strait of Gibraltar is uniquely hard with currents, wind rules, and shipping traffic
• how Steve returns to swimming after decades away and builds a life around faith, family, and sobriety
• why (Steve's wife) Kelly’s role on the boat matters and how their swim communication strengthens their marriage
• what “endurance” means beyond fitness and how training for worst-case conditions builds it
• how sprint work, strength training, mobility, and sleep support long channel swims
• mental self-talk in the pain cave and the simple reset of one stroke at a time
• English Channel and Cook Strait moments with cramps, sickness, cold, and being pushed off course
• using an honest past to help others through addiction recovery and long-term sobriety housing
• what a champion mindset means when you stop trying to fit in
• the final Ocean Seven target with Catalina and why the next swim is always the hardest

If this helped you, subscribe, share it with a friend who needs a comeback story, and leave us a review so more swimmers can find the show.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What we if women treated our bodies like a gift instead of a problem to fix? And men you'll want to listen up if you have ever been asked by a woman, do I look fat? You'll get the right answer in this episode! 

After swim practice, we sit down with Stephanie Havelka, a true water woman whose life in sport spans competitive swimming, Kona Ironman, outrigger canoe racing around the globe, surf ski, and even Olympic Trials kayaking. She also happens to be the founder of Sportkini, a swimwear brand built for athletic women who actually move. She's also a  #1 ranked US Masters swimmer. 

We talk about how a “champion mindset” transfers from one sport to the next: being coachable, staying curious, and using training as a tool for confidence. Stephanie shares the behind-the-scenes story of how Sport Kini started with sketches at 14, then took shape after a chance meeting with a top Australian swimsuit designer who taught her how to build suits that stay put, feel good, and hold up to chlorine, salt water and real adventure. If you’ve ever searched for athletic swimwear, sport bikinis, or a two piece swimsuit you can truly swim in, you’ll hear exactly what “function first” looks like.

Then we go deeper into body confidence. Stretch marks, scars, changes, and the constant background noise of “should” do not get the final say. Stephanie lays out a simple, brave approach: wear what you want, try it a little at a time if you’re nervous, and get your mind off the suit so you can get back to the sport you love. She also shares how she lost 52 pounds by lowering stress and addressing an autoimmune flare cycle, and how that shift helped her return to training and post the #1 US time in the 55–59 SCM 100 free while still seeing big room to improve.

If you know a masters swimmer, triathlete, paddler, or any active woman who needs a boost, share this conversation with them. Subscribe to Champions Mojo, leave a review on Apple Podcasts, and tell us what you’re learning to embrace in your own body.

• Stephanie’s path from competitive swimming to Kona Ironman, outrigger canoe racing, surf ski and Olympic Trials kayaking 
• Using a sport mindset to learn new skills, accept coaching and push through setbacks 
• The long origin story of Sport Kini, from teen sketches to an Australia mentor to selling 700 suits solo 
• Why athletic women need swimwear built for movement, real sizing and durable construction 
• Body confidence as a practice, letting go of shame and wearing what you want 
• Losing 52 pounds by lowering stress, addressing autoimmune flare-ups and making swimming fun again 
• Current masters swim training, plus focusing on starts, turns and future meet goals 

https://sportkini.com/

https://www.instagram.com/sportkini/

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

We talk with Chris Harris, the Warrior Maker, an elite athlete, author and speaker, who has trained Navy Seals, Green Berets and professional athletes to have tough mindsets. He says it's about mastering the space between stimulus and response so pressure will stop running your life. We break down metacognition, subconscious habit change, and race ready mindset tools that help master swimmers stay resilient and perform on purpose. 

• Chris’s turning point from homelessness to a mission of “sending down the rope” 
• What “warrior” means as mindset rather than combat 
• Slowing down the response and dropping the need for approval 
• Metacognition as a tool for real time micro adjustments 
• Autopilot behaviour and why fear based patterns feel automatic 
• “Critical Carl” as the subconscious firewall that blocks unfamiliar change 
• Getting into theta state through meditation, hypnosis, and planned repetition 
• The MetaCue method using a future memory, gratitude, and a daily cue 
• Resilience built on a clear why plus acceptance of inner rivals 
• Ego, insecurity, and identity shifts that can derail performance 
• Endurance racing as a long stimulus response gap that demands automation 
• OODA (observe, orient, decide, act) loop thinking applied to sport and execution 

Chris's book, The Book of Mindset is available on Amazon.

Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

After 17 Ironmans, a broken ankle might not feel like a full stop, but for Jane Esahak-Gage it becomes a pivot point. After decades of pushing her body through Ironman triathlon training and racing, she gets one piece of advice that changes her path: get back in the pool. What happens next is the kind of surprise many endurance athletes secretly hope for, a return to movement that feels healing instead of punishing. 

Jane brings a rare perspective as a world-class long-distance triathlete who also thrives in masters swimming. We talk about her biggest triathlon highlights, how she and her husband George built a life around sport, and the day a bike crash with a red-light runner rewrote their story. The recovery, the fear that can linger around cycling, and the resilience required to keep showing up all surface in a candid, human way. 

From there, we get practical about masters swim training and why it works. Jane shares her weekly routine, why intervals and stroke variety beat endless freestyle, a favourite set for sharpening 400 IM speed, and the strength training habits that support shoulder health and durability. If you care about longevity in sport, low-impact fitness, injury prevention, and rediscovering joy in training, this conversation delivers real takeaways you can use at your next practice. 

If you enjoy the show, subscribe, share it with a training buddy, and leave a review so more swimmers can find us. What’s one change that made your training feel better overnight?

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Doug Springer is 80 years old, but looks and swims like he's 20 years younger. He joins us to unpack the swims that led to four world records, including a jaw-dropping 400 IM where he took 17 seconds off the world mark and cleared the national record by 35. If you love masters swimming, training for longevity, or simply want proof that performance doesn’t expire, this conversation delivers real fuel.

We dig into the details that make Doug’s approach so fascinating. He’s a self-described breaststroker, yet he leans into unconventional solutions across strokes, including breaststroke kick during butterfly and a double-arm backstroke paired with that same kick. The bigger takeaway isn’t “break the rules,” it’s “know your strengths,” then build technique you can repeat under fatigue while protecting your shoulders and joints. For adult swimmers and older athletes, that mindset can be the difference between plateau and progress.

Doug also shares a practical, repeatable masters swim training rhythm: sprint-focused days, distance-focused days, and a realistic weekly schedule built around work and recovery. We talk favourite sets, why 50s are a staple for many older swimmers, and how he helped build a thriving masters program in a retirement community, using USMS Adult Learn to Swim to welcome beginners and dual meets to make racing feel inviting. If you’ve ever wondered how to stay fast, connected, and motivated in the pool for decades, press play.

Subscribe for more stories and coaching-grade tips, share this with a lane mate, and leave a review if the show helps you swim and live better. What’s one part of your training you’d change to swim strong for life?

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Doubt shows up for everyone, even the most decorated athletes. We invited bestselling author and two-time TEDx speaker Simone Knego to break down a simple, durable system for building confidence that actually holds under pressure. Her REAL method—respect yourself, embrace your failures, ask yourself what you want, and live without limits—turns confidence from a fuzzy feeling into a daily practice you can train like endurance, breath control, or pacing.

We start by redefining self-respect as the foundation of performance: recovery, sleep, and boundaries that protect your best work. Simone explains how setting limits at home, on teams, and at the office teaches others how to treat you. Then we reframe failure as data, not identity, and share practical ways to process a bad race or rough set without letting it define the next one. You’ll hear why giving yourself a “move on” date shortens the spiral and how to turn the inner critic into a useful coach.

Asking what you truly want might be the hardest—and most freeing—step. Masters swimmers and weekend warriors alike feel the pull of old identities and outside expectations. We explore how naming your real goals changes your training, stress, and satisfaction. Simone also shares her quick “Control Alt Delete” mindset reset: catch the thought, tell a better story, and delete beliefs that don’t serve you. It’s a powerful pattern interrupt when stakes are high.

Simone’s Kilimanjaro climb ties it all together. Training from flat Florida with breath-restriction work, loaded hikes, and strength, she learned to manage doubt one step at a time. On the mountain and during a painful descent, she discovered that going slower can reveal more—and that persistence is confidence in motion. We also talk openly about leaving an abusive relationship, repairing self-talk, and modeling respect for the next generation.

If you’re ready to build unshakeable confidence without burning out, this conversation offers clear tools you can use today. Subscribe, share with a friend who needs a boost, and leave a quick review to help others find the show. What part of the REAL method will you try first?

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Sirens at night, blocks at dawn—this conversation follows Che'Rel, a 26-year-old police officer and lifelong swimmer from Trinidad and Tobago, as she threads two demanding worlds into one life of discipline and joy. We meet her on deck at Nova Masters in Richmond, fresh off a night shift, and explore how race-pace sets, team culture, and a stubborn sprinter’s mindset help her keep purpose front and center.

Che'Rel walks us through the pivot from childhood education to policing, the reality of 6 p.m.–6 a.m. patrols on a busy corridor, and the mental gymnastics required to slide from high-stress calls into focused training. She traces her swim roots from a Caribbean school activity day to national teams and then to Hunter College, where the “individual sport” suddenly turned into a team mission. That shift unlocked leadership—rallying teammates before races, chasing championships, and learning how shared effort changes your ceiling. We also get into favorite and best events, from a love of breaststroke to the love-hate pain of the 100 fly, and why short, high-quality sets often beat long, unfocused yards for busy athletes.

There’s a quiet heroism in her comeback story: a twisted ankle during the police academy that could have set her back to square one. Instead, swimming fitness and mindset carried her through to graduation. She offers a grounded look at early patrol experiences, including a tense de-escalation with a drowsy driver, and the satisfaction of staying calm under pressure. Along the way, Coach Mark Kutz’s mantra—“chump or champ today?”—becomes a compass for both the pool and the street. If you’re balancing shift work, training goals, or just looking for motivation to show up, this story is a blueprint for resilience, community, and race-ready focus.

If this episode inspires you, follow the show, share it with a teammate who needs a push, and leave a quick review—tell us your favorite tough set and why it matters to you.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Sleep is the most powerful legal performance enhancer you’re not fully using yet. We brought in Derek Hales, founder of NapLab and one of the most trusted voices in mattress testing, to strip away hype and show how smarter choices at night translate to stronger training, faster recovery, and better moods.

We dig into the single biggest mattress mistake—price extremes—and map the sweet spot where quality and longevity meet: a queen in the $1,500–$2,000 range. Derek explains why most athletes thrive on a medium to medium-firm hybrid for balanced pressure relief, spine alignment, and airflow, and when memory foam’s contouring or latex’s buoyant feel makes sense. Sensitive to smell? We break down off-gassing, VOCs, and why natural latex still carries a rubber odor even if it’s less concerning than polyurethane foam.

If you run hot, you’ll appreciate our deep dive on cooling—what truly works, what’s marketing, and how to build a cooler sleep system from the mattress up. We compare active cooling options like Eight Sleep, ChiliPad, and BedJet, weighing performance, noise, and cost so you invest wisely. Beyond gear, we focus on habits that move the needle: ideal room temps in the high 60s, blackout and fans for stubborn climates, consistent bedtimes, device-free wind-downs, and 5-minute mindfulness to quiet the mental to-do loop. Derek also shares intriguing evidence around Celliant fabrics for circulation and recovery, plus practical strategies for couples—from twin XL splits to separate rooms—so both partners get deep, uninterrupted rest.

Whether you’re a masters swimmer or a wellness-driven listener, expect clear, actionable guidance to turn sleep into your competitive edge. If you enjoyed this conversation, follow the show, share it with a teammate who trains early, and leave a quick review—your support helps more athletes find the recovery they deserve.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

26 year-old Bryanna Lacey is fresh off a Masters Meet High Point win and a year into a bold return to the sport she left behind seven years ago after an excellent college swimming career. We sit with her on the tiles at Fort Lauderdale Aquatic Center to unpack what it takes to walk on, walk away, and walk back stronger.

Bryanna started late, carved out high school records, and earned her place at the University of Indianapolis by promising nothing but relentless effort. She battled through a rib injury to post best times and earn a team perseverance award, then stepped away for seven years while life moved—Virginia, Hawaii, and the intensity of medical school. The spark came back when she missed structure, competition, and the friends who make the grind worthwhile. Now she’s a third-year med student rotating in pediatrics, a masters distance swimmer chasing her college marks, and an open water age-group national champion with a 500 free that’s flirting with her old pace.

We dig into the training that makes this possible: 4:20 a.m. alarms to medicate her epileptic dog, 5:30 practices, hospital shifts by 8, weekend doubles, open water miles, and the distance staples she loves—21x100s and 18x200s, often pulling to build rhythm and strength. She talks about balancing ambition with joy, using community as a performance tool, and why masters swimming turns structure into freedom. There’s room for the human details too—admiration for Katie Ledecky’s mindset and a home “Bree’s Bakery” where sourdough teaches patience and process.

If you’re navigating a demanding career, plotting a comeback, or searching for a team that lifts you higher, you’ll find a playbook here: set a steady routine, choose a supportive lane, and chase progress without losing the fun. Enjoy the story, share it with a teammate who needs a nudge, and subscribe for more candid conversations from the pool deck.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Ready for a great love story? Former national and world-record-holding Masters swimmer Joe Wotton joins us on deck to share the stories, nicknames, and love that shaped a champion’s life in and out of the pool. Joe Wotton, 66 years young, swims for Swim Melbourne Masters—the Mahis—and brings with him a lifetime in aquatics. His journey began in Massachusetts, continued in backyard pools after his family moved to Florida, and grew through high school swimming and water polo. One of the highlights of his early career includes racing at the Florida state championships alongside Olympic legend Rowdy Gaines, an experience he recounts with humility, humor, and deep appreciation for the moment.

Service, Swimmer Motivation, and Staying in the Water

Joe went on to swim and play water polo at the Air Force Academy, where he captained the water polo team, earned MVP honors, won a national title, and found success in sprint freestyle events. His career later came full circle when he returned to the Academy as a coach, using swimming as both motivation and connection with the athletes he led. Along the way, Masters Swimming became a constant thread—one that provided community, competition, and lifelong friendships wherever life and service took him.

Nicknames, Teasing, and the Gift of Belonging

One of the most entertaining threads in this conversation is Joe’s collection of nicknames, each tied to a distinct chapter of his life. As a young cadet, he was called “Stiletto” for his lean build. In water polo, his squinting without vision correction earned him the name “Squint.” Later, in a moment of good-natured teasing during weight training, an ironic Yoda impression led to the nickname “Power,” a call sign that followed him so persistently that some teammates assumed it was his actual last name. Even today, he still hears it called out in airports by fellow Air Force pilots. These nicknames aren’t just funny—they represent belonging, shared history, and the deep bonds formed through sport and service.

His Greatest Comeback of All Is Love

The most powerful comeback Joe shares, however, has nothing to do with swimming. He tells a beautiful love story about reconnecting with Debbie, the woman he dated in college but didn’t yet understand how to fully love. Years later, after both had gone through divorce, they found their way back to each other. More than 35 years into a happy marriage, Joe describes Debbie as his greatest accomplishment in life—a story that resonates deeply and reminds us that growth, timing, and second chances matter.

Why Masters Feels Like Home

Joe also speaks with gratitude about Masters Swimming itself, describing every meet as a kind of homecoming. He reflects on the joy of seeing familiar faces, encouraging one another, and sharing a love of the sport that transcends age and performance. Whether he’s training for the 50 freestyle, lifting weights, walking golf courses, or spending a month each year in the Florida Keys lobster diving with family, Joe radiates appreciation for a life well lived and shared.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Lauren Anderson proves that speed and joy in swimming are still within reach after 25 years away from the sport. She rebuilt her training from the ground up, and made big time drops in her best events the breaststroke. Her story blends performance insights with honest life change, turning Masters swimming into a blueprint for structure, community, and a fresh start. Lauren is a member of the Palm Beach Masters.

We dig into the practical tools that moved the needle: broken 200s tailored to breaststroke pacing, non-negotiable kick sets to power the second 50, and all-out block work that makes starts, turns, and breakouts automatic under pressure. Lauren shares why many Masters swimmers stall—too much freestyle, not enough stroke specificity—and how to fix it with simple, repeatable sets. She recalls a standout meet in Irvine, racing alongside elite talent, Gabrielle Rose, and explains how those moments of shared excellence energize training for months.

Along the way, Lauren opens up about navigating divorce, moving, and starting a new job during COVID while rediscovering her athletic identity. The pool became a steady ritual and the Masters lane mates a vital community. If you’re ready to return to swimming, sharpen your breaststroke, or find structure amid change, this conversation gives you the mindset, the sets, and the spark to get going.

If this story fires you up, follow the show, share it with a teammate, and leave a quick review on Apple to help more swimmers find us. What’s your best comeback moment? We’d love to hear it.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

She calls herself a swimming vagabond! The deck at Fort Lauderdale buzzes, and at 70-years old, Peggy McDonnell brings the kind of energy that makes you want to put on your goggles. She didn’t swim in high school or college. She found Masters after a move to Florida, chased a national title in the 200 IM, and shocked herself with an All-American time that arrived like lightning. Then life happened: knee surgery, a finicky neck, and an honest reckoning that made butterfly and breaststroke hard. Instead of stepping back, she pivoted—leaning into the 200 freestyle, rebuilding confidence, and choosing smarter, kinder training.

We walk through how she trains mostly solo with plans from a trusted friend, then found a 20-year-younger partner who “busts her tail” and helped her return to racing after a multi-year competitive break. She shares practical details that Masters swimmers crave: three swim days a week, 3,400 to 3,800 yards when the stars align, and a simple long course test set that benchmarks fitness without breaking spirit. Her facility routine is a masterclass in persistence—Indian River State College, Leisure Square, and any open water that keeps the habit alive through closures, heater issues, and shifting schedules. It’s the consistency, not the perfect pool, that moves the needle.

Peggy’s story widens beyond the stopwatch. She talks about a broken hand right as she aged up to 60 and still made nationals, her pick for a dream lunch with Mark Spitz, and two and a half decades of volunteering at a dog shelter that led to adopting a sweet, big shepherd after saying goodbye to a tiny chihuahua. And she lights up when recalling the “Golden Girls,” the relay crew who broke five yards records in a single season—only to be topped the next year, and loved the chase anyway. The throughline is grit with warmth: adapt your events, find a partner who pushes you, keep your rituals flexible, and let team joy carry you through.

If you love Masters swimming, comeback stories, and practical training wisdom for aging athletes, you’ll feel right at home here. Listen, share with a teammate, and tell us the one adjustment you’ll make to keep your swim life strong. Subscribe, leave a quick review, and drop your next race goal—we’re cheering for you.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

A special episode to get you in the Christmas spirit! We meet Kirk Clear, a force in U.S. Masters Swimming, an Air Force Veteran and a legend in his Florida community for something entirely different: creating a jaw-dropping, music-synchronized Christmas light display that brings joy to thousands each year. Kirk calls himself a "Crazy Christmas Light Illuminator."

Kirk approaches the holidays the same way he approaches Masters swimming—with discipline, creativity, and a deep commitment to community. While many of us are winding down in December, Kirk is climbing bucket trucks, wrapping 50-foot palm trees in lights, syncing music, hosting snow machines for kids, and raising money for veteran-focused charities—all while still showing up at swim practice four to five days a week. Kirk is a member of the Swim Melbourne Masters.

Recorded on deck at the Fort Lauderdale Aquatic Center during the Fall Classic Short Course Meters Meet, this conversation captures Kirk’s energy, humility, and unmistakable love for both swimming and service.

In this episode, you’ll hear:

• How Kirk discovered Masters swimming in his early 20s—and why he’s still all-in 35+ years later
• The national Masters backstroke record he set by embracing change and opportunity
• Why consistency, not excuses, is his approach to training—even after 19 surgeries
• The story behind his legendary Christmas and Fourth of July light shows (and why July is “Christmas season” for him)
• How giving back—to kids, veterans, and the swimming community—fuels his purpose
• Why volunteering is essential to the future of Masters swimming
• A reminder that staying young isn’t about avoiding wear and tear—it’s about doing what you love

Kirk Clear is proof that excellence doesn’t have to be loud—but it can be brilliantly lit. Whether he’s flipping at the wall, mentoring volunteers, or turning his front yard into a Christmas masterpiece, Kirk shows us that passion multiplied by consistency can create something truly unforgettable.

Perfect for the holiday season, this episode is about joy, service, resilience, and finding ways to light the way for others—in the pool and beyond.

🎁 Merry Christmas from Champion’s Mojo—and enjoy this inspiring conversation with Kirk Clear

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

It's on deck with Eddie Tiozzo—age 52, former water polo player, and PhD in exercise physiology—to unpack how smart training, strong shoulders, and a dynamic mindset can carry you through decades in the sport. Eddie’s story moves from Croatia and Italy to Florida pool decks as a member of Swim Ft. Lauderdale Masters, and along the way he shows how curiosity and consistency beat rigid formulas every time.

We dig into his favorite events—the 100 back and 100 IM—and the weekly plan that keeps him fast and healthy: four swims of 3–4.5K, two focused gym sessions, and one stretching session. Eddie breaks down why “broken,” varied sets trump cookie-cutter 10x100s, how to use bands effectively without ignoring weights, and the power of alternating lighter, high-rep days with heavier, low-rep sessions. If pull-ups are out of reach, he shares a scalable assisted variation that builds true pulling strength for better catch mechanics, stronger starts, and shoulder resilience.

Beyond sets and reps, Eddie opens up about earning his PhD later in life, tackling an open water 10K as a dedicated sprinter, and why community keeps him coming back to the blocks. We swap notes on Federica Pellegrini, reading real books, and the quiet discipline that turns good habits into lasting performance. Whether you’re chasing a Masters best time, trying to stay pain-free, or craving a fresh training spark, you’ll find practical ideas you can apply at your next practice.

If this conversation gave you a boost, follow the show, share it with a teammate, and leave a quick review on Apple to help more swimmers find us. Your support keeps the momentum flowing—see you on deck.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Want to know what it takes to get faster with less time and more life on your plate? We sit with AGUA Masters swimmer Eve Maidenberg at the Fort Lauderdale Aquatic Center to unpack how a New York Youth Centered team culture, smart training, and relentless curiosity turned a once-retired age-grouper into a 49-year-old dropping times she never touched at 18.

Eve opens up about AGUA’s unique mix of recent grads and seasoned pros, where mentorship flows both ways and great coaching keeps athletes engaged. We talk venues—Asphalt Green’s long-course pool NE uptown and a 25-yard setup downtown—and why variety matters for pacing, turns, and confidence. Then it’s 200 free nerdery: how to craft a painful-but-winnable race, why some elite swimmers breathe in and out of every wall, and when oxygen management beats rigid rules. If middle distance is your sweet spot, you’ll hear practical tactics you can apply in the next set.

Training isn’t just more yards. Eve shares a weekly rhythm of six pool sessions, focused strength training three times a week, yoga for mobility, and spin when needed to build capacity without breaking down. We dig into favorite sets like descending-interval 200s and shotgun progressions, which force efficiency as the clock tightens and teach a fearless close. The conversation turns deeply personal as she recounts coming back from a hip stress fracture and a heart issue, the mindset shifts those injuries demanded, and how smarter planning turned setbacks into speed.

You’ll walk away with concrete ideas for masters training, insight into pacing the 200 free, and a reminder that community is a performance tool. If you love swim strategy, resilient comebacks, and the spark of a team that shows up for each other, this one belongs in your queue. Enjoy the story, try the sets, and tell us how you’d pace your next 200. If this resonated, follow the show, share it with a teammate, and leave a quick review so more swimmers can find it.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

A pool deck can feel like a second home, and today’s conversation proves why. In this brand New episode we chat with attorney and masters swimmer William Robinson at the Fort Lauderdale Aquatic Center to trace a life shaped by laps: early lessons in New Haven, Connecticut with Olympic great Don Schollander, a joyful return sparked by his daughters, and a training rhythm that blends endurance heart with sprint ambitions. William shares the open water feat that tested his grit—a nine-mile lighthouse swim—and explains why the 50 free still calls his name as he chases speed, craft, and longevity.

What stands out most is how the water sharpens his mind for the courtroom. William describes using swims as moving meditation, a place where arguments settle, focus deepens, and solutions surface. He walks us through his go-to set of 10x100 on a sustainable sendoff, the value of three to four weekly sessions at Victory Pool, and the quiet confidence that comes from realistic, consistent training. We also swap notes on heroes: Michael Phelps for his relentless range and Katie Ledecky for decade-long excellence and process-driven mastery.

The heart of the episode is purpose. William celebrates his family, including a daughter who became the first Black woman to earn a PhD in nuclear engineering from MIT, and he channels that pride into advocacy for a more diverse aquatics community. From Florida to Texas, he sees momentum and calls on all of us to extend more invitations, build pipelines, and make the deck welcoming for every swimmer. If you care about performance, balance, and impact, this story offers a model: use sport to think better, live calmer, and open doors for others.

If this conversation moved you, tap follow, share it with a teammate, and leave a quick review to help more swimmers and fans find the show. Your support keeps these stories flowing.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

On deck in Fort Lauderdale at the 2025 Fall Classic Meet, Host Kelly Palace interviews International Swimming Hall of Famer and Masters Swimming Icon, Tim Shead as we explore how a missed shot at the 1976 Olympic Trials became the spark for a lifetime of learning, longevity, and dozens of world records. Tim’s story is a lesson in patience, training culture, and the quiet power of choosing meaningful swims over hollow wins.

We trace his path from Florida age-group lanes to the University of Pennsylvania and three decades in South Africa, where he sharpened his approach to nutrition, recovery, and resilience. Tim explains why his favorite event—the 100 IM—perfectly matches his philosophy: balance the strokes, manage the fade, slow the slowest. He talks candidly about the joy of training more than racing, the importance of lane mates who “ask no quarter and give no quarter,” and how simple, progressive sets can create compounding gains. Expect practical details on frequency, volume, and mindset—plus how water doubles as refuge when life gets loud.

One of the most moving moments is Tim’s account of spotting a young Kirsty Coventry’s potential and making the call that helped redirect her path—an example of mentorship that echoes through Olympic history. Along the way we dig into late-career peaks, personal bests at 55, and why success in Masters swimming is less about medals and more about honest progress. If you’re chasing faster times, deeper joy, or a training reset, this conversation delivers the perspective and tools to keep you moving forward. Subscribe, share with your lane mates, and leave a review to help more swimmers find the show.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Brand New episode! What if the missing link in your recovery isn’t another supplement or stretch, but energy at the cellular level? We sit down with Dr. Zulia Frost—medical doctor, researcher, and co-founder of Recharge Health—to unpack how photobiomodulation, neuromodulation, and sound can help your body heal faster, perform better, and sleep deeper without side effects.

Zulia’s story is a powerful one: a devastating car accident, spinal fractures, and paralysis in her right leg. Conventional care saved her life, but it was targeted red and infrared light, gentle nerve stimulation, and a disciplined movement routine that rebuilt it. She explains in plain language how red and near-infrared wavelengths interact with mitochondria to increase ATP, release nitric oxide, and open blood flow—key steps that reduce pain, accelerate collagen repair, and restore function in joints and muscles. We compare sunlight to devices, discuss why consistent dosing matters, and reveal why wearable, skin-contact designs can deliver a reliable, high-intensity dose where you need it most.

Get 10% off on FlexBeam at www.ChampionsMojo.com/FlexBeam and enter championsmojo as a coupon code at check out. 

Pain lives in the nervous system as much as in tissue, so we dive into neuromodulation for endorphin-driven relief and layer in sound therapy to shift brain waves toward calm. Zulia shares practical routines for athletes and everyday movers: short sessions for acute injuries, broader mapping for chronic issues, and pre-activation before training to boost output. She also offers simple, science-backed habits—consistent bedtimes, a few minutes of morning red light over the chest or abdomen, stretching before the day’s load, and brief walks—that support circadian rhythm, gut health, and resilience over time. We close with clear guidance on facial use, eye safety, and how to personalize settings without guesswork.

Whether you’re rehabbing a shoulder, chasing a PR in the pool, or trying to sleep through the night, this conversation gives you a practical blueprint to turn light, sound, and routine into results. If this helped you rethink recovery, follow the show, share it with a friend, and leave a quick review to help others find it.

• photobiomodulation basics and why mitochondria matter
• nitric oxide, blood flow, and faster tissue repair
• wearable versus panel devices and sunlight trade-offs
• dosing for acute injuries, chronic pain, and sport prep
• neuromodulation for pain relief and endorphins
• sound therapy, brain waves, and deeper sleep
• routines for circadian health, stretching, and breathing
• gut microbiome support with red light
• safe face use and eye protection guidance
• a proactive approach to long-term vitality

Visit Recharge Health to learn more about FlexBeam and create your routine today

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What if the thing you’re avoiding is the doorway to your best self? In this fan favorite encore episode: that’s the challenge Brian Bergford accepted when he took a lifelong panic response to water and turned it into masters swimming medals, national podiums, and a practical playbook for courage you can use today.

We sit down with Brian—peak performance coach, certified dog trainer, and author of Transformational Dog Training—to unpack the crucial difference between fear and phobia and the wise way to tackle both. He shares how a simple motive bigger than ego, broken down into clear milestones and daily reps, can move you from avoidance to action. You’ll hear the story arc from sloppy first laps to joining a masters team, entering races, qualifying for nationals, and aiming at a championship. The tools are surprisingly simple: stop tolerating your own excuses, stack micro wins, and get in the pool before your brain talks you out of it.

Brian also introduces “emotional visitors,” a memorable lens for mental hygiene. Don’t entertain guilt, anger, or fear; acknowledge them and leave the door open. When joy or excitement knocks, run to greet them and amplify the signal. That same energy lens explains why dog training often starts with human training. As a behavior specialist, Brian has seen how dogs read the pack’s vibe, not just commands. He shares a powerful case where unresolved family tension drove canine conflict—and how aligning the household’s structure and state calmed both people and pets.

If you’re feeling worn down, consider whether you’re actually under-inspired. This conversation blends sports psychology, canine behavior, and everyday spiritual practice into a grounded guide for taking back your attention and choosing action over anxiety. Subscribe, share with a friend who needs a nudge, and leave a quick review to tell us the one fear you’re ready to face next.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

One of our very favorite episodes on how to train, taper, and thrive in Masters Swimming. In this encore show we sat down with world record masters swimmer and veteran swim journalist Jeff Cummings to map out a smarter path to speed: focused training, practical tapering, honest recovery, and habits you can sustain with a full-time job and a full life. Jeff opens up about training alone and still finding intensity, the “exercise sets” that harden race finish, and why four quality days plus one true recovery swim beat mindless yardage every time. Everyone wants to know how to taper for a Masters Swim Meet!

We dig into how to build speed as an aging athlete, especially for triathletes and distance swimmers crossing into 50s and 100s. Jeff’s method is clear: make sprinting a skill you practice year-round, target stroke rate and pull mechanics, and give your body six to twelve months to adapt. His taper philosophy flips convention—most masters don’t need two weeks off. He keeps sessions at or above 2,500 yards, trims intensity to preserve pop, and stops heavy weights about ten days out so he shows up springy, not stale.

Strength, recovery, and nutrition round out the engine. Twice-weekly lifting maintains muscle mass without bulking. Stretching isn’t optional; Jeff builds mobility into pool decks, showers, and daily routines so soreness doesn’t harden into tightness. His “daytime vegan” approach—plant-forward days with animal protein at night—dropped his cholesterol, stabilized energy, and restored race power. We also explore stress and blood pressure, the realities of running a business, and the mindset tools that turn lactic burn into competitive fuel.

Beyond performance, Jeff champions inclusion through Swimmers For Change. He shares simple ways to diversify the pool deck: invite a friend, buy the first lesson, follow up until it sticks. If you’re looking for masters swimming tips, sprint training for adults, taper strategy, dryland strength, recovery stretching, and inclusive community building, this conversation brings it all together in a plan you can actually live. If it helps you, share it with a teammate, subscribe for more, and leave a quick review so others can find the show.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What if your 60s are your prime? We sit down with Janet Carbin—a CBS Survivor Season 39 favorite, veteran swim coach, and one of the few female chief lifeguards in the country—to unpack the mindset, training habits, and nutrition choices that keep her strong in open water and in life. Janet brings a rare mix of humility and edge: she earns respect by doing the work, leads by example, and shows how authenticity can be a competitive advantage when the clock doesn’t lie. And Janet loves Masters Swimming!

Janet breaks down the mental models that carry her through discomfort, from framing tough days as “five 500s” to practicing hard skills until they feel simple. She takes us behind the scenes of her Survivor prep—learning to start fire without flint, drilling balance challenges, and building resilience for cold, rain, and social stress. We talk candidly about injuries, shoulder surgeries, and how to reinvent your relationship with sport at 60 by moving daily, adding variety, and redefining success beyond old personal bests.

We also dig into performance nutrition and why Janet calls sugar “poison” for long-term health and recovery. Expect practical guidance on when electrolytes actually matter, how to spot junk disguised as protein, and why real food supports consistent training. Leadership is the throughline: earn it, own it, and stay open enough to learn from the 17-year-olds on your team. If you’re navigating age, comeback goals, or a new chapter, this conversation offers a clear framework—be direct with yourself, move every day, fuel well, and practice the hard thing until it’s yours.

If this spoke to you, follow the show, share it with a friend, and leave a quick review. It truly helps. And don’t miss my new book, False Cure, now available at Amazon and Barnes Noble. www.False-cure.com

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

In one of our favorite episodes as an encore we find out: What does it really take to move from 300 pounds to a 9:15 Ironman without losing your love of great food and a full life? We sit down with chef-turned-triathlete Will Liebig to unpack the habits, community, and mindset that reshaped his health over a decade. Will is open about the grind: he swapped isolation for master swimming, built cycling and running tribes, and embraced the 80/20 training rule—keep 20 percent truly hard, keep 80 percent easy. The gains came not from punishment, but from patience.

Food is a highlight. As a classically trained chef, Will rejects fear-based nutrition and shows how fats like olive oil, butter, and cream can fuel endurance when paired with smart timing, portion control, and macro awareness. He eats smaller meals throughout the day, anchors a larger mid-day plate, often skips starch at night for better sleep, and isn’t afraid of fasted zone-2 when the plan calls for it. He also defends cheat days as motivation, not failure—a double spicy Bloody Mary after a race or a well-plated steak dinner cooked sous vide because satisfaction matters.

We also explore resilience. Will shares the setbacks that tested him—career shifts, grief after his father’s passing, and a brush with body dysmorphia—and how he course-corrected by eating enough, tracking with intention, and leaning on his wife, Lisa, for logistics and encouragement. That partnership turns races into shared adventures and keeps training sustainable. Expect practical coaching cues, real-world nutrition, and the reminder that big change demands a wider timeline. Subscribe, share this with a friend who needs a nudge, and leave a quick review—then tell us what habit you’ll commit to for the next five years.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What happens when a perfect Florida swim turns into a fight for your life from a 9-foot alligator grabbing onto your arm? In this riveting encore episode, Masters Swimmer Rachael Lilienthal takes us stroke by stroke through her 2015 alligator attack, the breath that steadied her in a death roll, and the unlikely chain of strangers who became heroes with a kayak paddle, a firm grip, and a medical-grade tourniquet. From river chaos to a trauma bay within an hour, the details are visceral, human, and unforgettable.

We talk about the kind of resilience that isn’t a poster—slow exhales, clear commands, and small choices that compound into survival. Rachel opens up about the ambulance regret, the angry nights, and why saying this is too hard can be the bravest move in the room. Then the story pivots to rebuilding: occupational therapy hacks, ditching zippers for simplicity, adaptive tools that return dignity, and the decision to keep swimming. Watching Paralympians changed her technique; masters coaching refined her form; breath set the rhythm. The result: a gold medal in the 200-meter butterfly and a body that moves with purpose instead of force.

We also explore the quiet scaffolding, or was it Angels?,  that made “luck” possible: lifeguard instincts, community readiness, and a deputy who fought to put tourniquets in patrol cars years before this day. Rachel’s mindset is a masterclass—silver linings as daily practice, spirituality as fuel, and service as a responsibility. She even launched a simple YouTube channel to share easy raw-food recipes, betting that one healthier meal a week can shift someone’s trajectory. And she leaves us with a clear warning: don’t feed wildlife. When animals lose their fear of humans, everyone loses.

If this story moved you, share it with a friend, leave a quick review, and follow the show so you don’t miss what’s next. Your support helps more listeners find real tools for mindset, health, and performance.

Check out Kelly's latest book an investigative journalistic book on a denied global health epidemic at https://www.False-Cure.com 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

What does it take to win national swimming titles while working chaotic ER shifts and raising a competitive family? In this encore episode, we sit down with masters legend and ER physician Kurt Dixon to unpack the habits, mindset, and simple systems that keep him fast at 54—and grounded through real-life storms. Kurt’s résumé is staggering: 100+ U.S. masters national wins, world records, the Triple Crown of Marathon Swimming, and Ironman finishes. Yet his playbook is refreshingly unfancy: repeatable sets, six days a week in the water, no strength training, and a taper built on broken 200s to spark race speed. He talks candidly about racing anxiety, why practice times don’t predict his meets, and how to stay calm when the late-race pain hits in the 1000 and 1650.

We also explore the mental framework that turns adversity into fuel. After job upheaval, family crises, and the pandemic, Kurt rebuilt with a three-part response: forgive to clear mental space, choose better environments and patience, then harness primal energy into training. That shift led to one of his best competitive years. You’ll hear how he uses long swims to focus, how ER trauma changes the way he defines pressure, and why consistent naps and weekly yoga matter more with age. He shares injury lessons, simple shoulder prehab, and technique tweaks that protect joints without sacrificing speed.

On the personal side, Kurt’s humor shines. He loves milk chocolate and M&Ms, trains mostly alone, and jokes about buoyancy over body composition. His wife—a decorated cyclist—pushes him with epic rides, and their family has racked up miles and memories traveling to events. For masters swimmers, triathletes, and endurance fans, this conversation is packed with practical training tips, taper tactics, recovery strategies, and performance mindset tools you can use right away.

If this story resonates, follow the show, share it with someone who needs a spark, and leave a quick review to help others find us. And if you’re craving more investigative health storytelling, check out Kelly’s new book, False Cure, by visiting https://www.False-Cure.com

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

In an encore presentation, we sit down with Dr. Colleen Hacker, Olympic mental performance consultant and author of Achieving Excellence: Mastering Mindset for Peak Performance in Sport and Life, to unpack the real tools champions use when it counts. No fluff here—just clear methods backed by science and forged in the fire of world-class competition.

We start by redefining confidence as a moving target and show how to build it by fixing your focus. If you’re replaying missed sessions, old results, or an opponent’s best times, your attention is fueling doubt. Dr. Hacker shares a practical reset: direct focus to controllables—race plans, turns, breath patterns, fueling windows—and let confidence follow. From there, we dig into the split most athletes miss: the brain that builds skill is not the brain that unleashes it. Training is analysis; performance is trust. Her race-day cue, “easy speed,” helps you shed tightness, stop micromanaging, and let your timing run.

We also get honest about pain. Instead of treating it like a threat, Dr. Hacker frames discomfort as the separator—the price of entry to personal records. You can make pain go away by backing off, but you’ll also forfeit your best. For masters athletes, we explore how wisdom, intrinsic motivation, and an appetite for science become competitive edges. We break down the four pillars of peak performance and show why you must train all four systematically to avoid leaving potential on the table. Expect actionable tools: breathing and mindfulness to balance arousal, imagery and self-talk to prime performance, and precise recovery strategies around sleep, hydration, and glycogen timing.

We wrap with a clear challenge: mental skills work when you do the work. If you’re ready to move from knowing to doing, this encore will give you the language, the structure, and the daily habits to get there. Follow the show, share this episode with a training partner, and leave a quick review to help more athletes find us. Want more? Grab Kelly’s new book False Cure and stay tuned for our 2026 reboot with fresh weekly conversations to keep your mojo strong. 

Kelly's new book www.False-Cure.com

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Hello friends, it’s Kelly. You may have noticed I’ve been away from the show for over a month—the longest break I’ve taken in more than seven years of podcasting. The reason is deeply personal: my father passed away in August at the age of 95. I’ve spent these weeks with him, with family, remembering him, celebrating his life, and navigating the bittersweet gift of grief.

In this episode, I want to honor my dad, who first taught me how to swim. Through his simple “swim to Daddy” lessons on Lake Barcroft, he gave me some of the most profound truths I’ve carried into every stage of my life as a swimmer, coach and person.

I’ll share five swim and life lessons my late father passed on to me—about courage, trust, health, joy, and resilience. My hope is that these lessons touch your life the way they’ve touched mine, whether you’re a swimmer or not.

I'm happy to be back at the mic and look forward to connecting again with you soon! 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Jennifer Comfort is a USAT-certified triathlon coach, Ironman triathlete, and open water swim observer whose approach to performance blends endurance, mindfulness, and a deep respect for inner stillness.

Jennifer didn’t start her journey as a seasoned pro. In fact, during her first triathlon 20 years ago, she basically dog paddled through the swim, terrified to put her face in the water. Today, she’s a multiple-time Ironman and 70.3 finisher, a Boston Marathon qualifier, and a respected coach guiding adult athletes at all levels. She leads open water swim workouts on the Columbia River and supports world-class endurance swims as an official observer.

What sets Jennifer apart, though, is how she’s embraced silence as part of her champion’s mindset. In a surprising turn, Jennifer shares how a 7-day silent meditation retreat completely changed her life—sharpening her focus, helping her manage anxiety and depression, and giving her a deeper edge as both a coach and an athlete.

Looking for a new challenge? Try silence. Whether you’re a Masters swimmer, a returning triathlete, or simply someone looking to reconnect with purpose and grit, this conversation offers insight, inspiration, and practical advice.

In this episode, you’ll hear:

• How Jennifer went from dog paddling her first triathlon to completing full Ironman races and coaching elite athletes
• What it means to be an open water swim observer, and why that role is vital in endurance swimming
• Why her weekly “Open Water Wednesday” swims are creating a strong local swim community
• What it’s really like to go completely silent for seven days—and the breakthroughs that can come from it
• Her advice for first-time triathletes, including mindset, gear, and how to start without feeling overwhelmed
• Practical tips for using breathwork, mindfulness, and internal awareness to enhance training and racing
• How to balance parenting, training, and business with grace and mental strength

Notable Quote:
"We're with ourselves 24/7… so we might as well learn to like ourselves a little bit." – Jennifer Comfort

This episode is for you if you:

• Are a swimmer curious about trying your first triathlon—or returning to the sport
• Want to bring more mindfulness and presence into your athletic routine
• Are intrigued by the idea of a silent retreat and what it might unlock in your life
• Appreciate hearing from women who lead, coach, compete, and rise through challenge

Jennifer’s story reminds us that becoming a champion doesn’t always start with winning. It starts with showing up, staying curious, and sometimes—even staying quiet long enough to hear what really matters.

Tune in to learn how silence, grit, and intention shape the journey of a true endurance athlete.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

This episode has one of the best comeback stories ever! It's filled with genuine emotion and inspiration and will have you thinking about the purpose of your next swim.  Matt Moseley — a man whose life is fueled by purpose, storytelling, and water. From boardrooms to backstrokes, Matt is not just a world-record open water swimmer, but also a strategic communications expert, environmental advocate, and author of his recently released book, Soul is Waterproof.

By day, Matt runs the Ignition Strategy Group, guiding high-stakes campaigns for clients like Johnny Depp, the Colorado Senate, and American Rivers. By sunrise, he's logging record-breaking swims through some of the planet’s most challenging waters — all with a mission: to protect our rivers and reconnect us with what truly sustains life.

In this rich and emotional conversation, Matt shares:

• How he uses extreme swims to raise awareness for clean water and river conservation
• The story behind his 25-mile Lake Pontchartrain swim and the jazz musicians who accompanied him from a boat
• His inspiring recovery from a devastating leg injury and painkiller dependency
• Why open water swimmers are uniquely positioned to be powerful advocates for our planet’s water
• His work overturning Colorado’s felony murder statute and collaborating with Hunter S. Thompson and Johnny Depp
• How mental conditioning and purposeful goals helped him conquer some of life’s darkest moments

Matt’s message is clear: We’re not just athletes—we’re ambassadors. Whether you’re swimming 25 miles or simply wading into a local stream, your story can ripple outward and make a difference.

Resources & Mentions:

• Matt Moseley’s new book: Soul is Waterproof
• Learn more about American Rivers: www.americanrivers.org
• Dear Dr. Thompson (Matt’s book about Hunter S. Thompson’s advocacy and legacy)
• The WOWSA (World Open Water Swimming Association)
• The Ignition Strategy Group: www.ignitionstrategygroup.com

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Ready for an extraordinary tale of athletic longevity? At 73 years old Rick Colella's swimming journey spans from Olympic medals to over 50 Masters World records, proving that athletic excellence knows no age limits.

Colella's remarkable career began with a fourth-place finish at the 1972 Munich Olympics, followed by a bronze medal in Montreal in 1976. But what happened after his Olympic glory makes his story truly exceptional. While most elite swimmers hang up their goggles after reaching competitive peaks, Colella never fully left the water. This consistent connection with swimming—even during his decades-long Boeing career—has become his secret weapon for sustained excellence into his 70s.

Now competing in the 70-74 age group with Puget Sound Masters, Colella has rewritten the record books with over 120 national records and more than 50 world records. His training approach combines old-school discipline with modern technique refinements. Despite his Olympic pedigree, Colella humbly embraced coaching feedback that completely transformed his stroke mechanics later in life. "Your breaststroke timing is terrible," his coach bluntly told him—feedback that helped him adapt to modern techniques and continue breaking records.

What drives someone to maintain such dedication for decades? Colella's answer is refreshingly simple: "I just love swimming. I guess I'm not even sure I recognize how much I like it, except that I must, because I never stopped doing it." This passion extends beyond personal achievement. After their son's diagnosis with FSHD muscular dystrophy, Rick and his wife Terry founded a research nonprofit, Friends of FSHD, that now raises nearly $1 million annually—connections he credits largely to his swimming network. The organization is all-volunteer.  We have no paid staff and our sponsors cover 100% of our operating and fundraising expenses. This means that 100% of donations to Friends goes directly to fund research. Rick Colella has emerged as a legendary figure in American swimming through his extraordinary Olympic career and record-breaking achievements in Masters swimming at age 70+.

• Bronze medalist in the 1976 Montreal Olympics after finishing fourth in Munich in 1972
• Set more than 120 Masters national records and over 50 world records
• Trains six days a week with Puget Sound Masters at age 70+
• Never fully stopped swimming after his Olympic career, maintaining consistency throughout his life
• Found working with a coach after years of self-directed training revealed technique flaws that needed correction
• Discovered that mental preparation and attitude significantly impact performance, even decades after Olympic competition
• Co-founded Friends of FSHD Research with his wife after their son's muscular dystrophy diagnosis
• Organization has grown from raising $180,000 in first year to nearly $1 million annually
• Emphasizes consistency as the key to swimming success at any age
• Enjoys the intergenerational aspects of Masters swimming and the supportive community

Whether you're seeking inspiration for your own athletic journey or curious about the mindset of champions, Colella's story demonstrates how passion, consistency, and community create a foundation for lifelong achievement. What might you accomplish if you never stopped doing what you love?

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

When life throws its hardest challenges—divorce, injuries, the loss of a beloved parent, and the relentless pace of a demanding career—what keeps a champion going? For Sara Henninger Dunn, it’s the unshakable mindset she’s honed since her days as a collegiate All-American swimmer and her enduring relationship with the water. In this inspiring episode of Champion’s Mojo, Sara shares how a fierce mental toughness, built from years of competitive swimming, helped her navigate life’s toughest lanes with grace and resilience.

Sara opens up about rediscovering swimming after a 20-year break, how the pool became her sanctuary during the grieving process, and why staying active is her ultimate form of self-care amidst a hectic work life. She also shares the rituals, routines, and mindset hacks—like wearing handmade bracelets with personal mantras—that keep her grounded and focused. Whether you’re an athlete, a professional juggling life’s demands, or someone seeking inspiration to overcome personal hurdles, Sara’s journey reminds us that it’s not just about winning races—it’s about winning at life.

Tune in for a heartfelt conversation packed with wisdom on grit, reinvention, and the healing power of community and movement.

Sara Dunn, state, national, and world record breaker in US Master Swimming, shares her incredible journey of returning to competitive swimming after a 20-year break following an injury in 2015. Her story demonstrates how passion for swimming can transcend time and how the right mindset can lead to continued success at any age.

• Returned to swimming after a serious ankle injury prevented land-based cardio exercise
• Earned All-American honors (top time nationally) consistently since returning to competition
• Uses personal mantras like "make good choices" and "we don't do that anymore" as mental tools
• Sets goal times as her phone lock screen for constant motivation and focus
• Defines success as being better than she was the day before, not comparing to college-age times
• Values the SwimMac Masters community as family who support her in and out of the pool
• Recently became chair of North Carolina Master Swimming
• Maintains a consistent schedule: swimming Sunday/Tuesday/Thursday/Saturday, lifting Monday/Wednesday
• Would advise her college-age self to "never stop swimming"

Find Sara through US Masters Swimming or connect with your local masters swimming program to experience the joys of lifelong swimming in a supportive community.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.