If you're taking 50 strokes a lap but should be in the low 40s, the issue might be your body connection — not your strength. In this episode, we explore how elite swimmer Becca Mann fixed her "shoulders and hips not connected" problem, dropped her stroke count by nearly 20%, and became a record-breaking open-water athlete.

You'll learn what shoulder-to-hip connection really means, how to tell if you're disconnected, and the simple posture cues and drills (like 6-1-6 and side-kick rotation) that instantly improve your distance per stroke.

A quick, practical guide to swimming farther and faster with less effort.

If you've ever been confused about the different types of freestyle kicks — two-beat, four-beat, and six-beat — this episode is for you. I'll break down what each kick pattern means, how to do them correctly, and when to use each one in your own freestyle to improve efficiency, rhythm, and speed in the water.

00:48 What Do Beats Refer To?
00:59 2-Beat Kick
05:31 4-Beat Kick
07:38 6-Beat Kick

Get your HydroClear goggles here and get 15% off from your first purchase. Code: PODCAST
https://shop.effortlessswimming.com/

Grab the freestyle checklist here:
https://effortlessswimming.com/freestyle-checklist/

Work with us (stroke analysis coaching):
https://effortlessswimming.com/es-training-and-membership-page/

Join a camp:
https://effortlessswimming.com/camps

5-Day Catch Challenge ➡ https://members.effortlessswimming.com/c/5daycatchchallenge/
The easiest way to improve your catch and shave 5 seconds off your 100m free.

Transform your freestyle in 33 minutes:
https://www.youtube.com/watch?v=ignysw4pFO0

Watch on Youtube:
https://www.youtube.com/watch?v=7PreNoGOEUE&t=7s

Recently, Australian swimmer Lani Pallister made history by becoming the third-fastest woman ever in the 1500-meter freestyle. In this episode, we're diving into her stroke to see exactly what makes her technique so effective and what we can all learn from it.

00:25 2-Beat Kick
01:01 Head Position/ Breath Timing 
02:26 Have The Head Turn In Time with the Shoulders
03:30 Catch Position
08:31 Kick Timing
10:01 Rotation
12:38 Recovery

Join us for a podcast episode with Taryn Richardson, where we explore the world of diet and nutrition for athletes. Discover the key principles to fueling your body for optimal performance and recovery. Get ready for eye-opening insights and practical tips that will revolutionize your training approach. Don't miss out on unlocking your full potential as an athlete.

01:18 The Importance of Protein in Exercise and Recovery
05:10 Timing Protein Intake for Optimal Recovery
06:35 Sources of Protein: Exploring Options and Recommendations
09:04 Kangaroo Meat and Red Meat Consumption
14:41 Meal Prep: Saving Time and Eating Well
20:10 Common Mistakes and Misconceptions in Triathlete Nutrition
27:14 Carb Phobia: Understanding the Importance of Carbohydrate Intake for Endurance Athletes
31:07 The Shift in Body Composition and Nutrition for Triathletes
32:42 Triathlon Nutrition and Bike Fuel Masterclass with Taryn

Join me on a wild journey where I accidentally became the subject of a search party while swimming with friends in Melbourne. From helicopters to firetrucks, this rescue operation had it all. But it's not just a cold-water mishap; it's a story about finding answers right in front of us. Learn the lessons from this unforgettable experience and how they apply to our everyday struggles.

00:21 Swimming in the Cold Water
02:04 Lost Swimmer in Red Cap
06:39 Miscommunication in the Cold Water
11:40 Improving Back Strength for Better Performance
13:40 EO SwimBETTER
14:30 Swimming Insights: Finding Obvious Solutions

Join us on this podcast episode with Andrew Sheaf, author of "A Constraints-Led Approach to Swim Coaching." Andrew shares valuable insights and strategies for swim coaches and swimmers. His systematic training and skill development approach helps swimmers achieve tangible results by avoiding the pitfall of abandoning techniques too quickly. This podcast is a must-listen for coaches and swimmers looking to enhance their methods and training.

01:24 The inspiration behind the book "A Constraints-Led Approach to Swim Coaching"
04:16 How to Be the Most Effective Coach When You Manage a Big Swim Team
06:39 Techniques for Teaching Swimmers That Are Both Fun and Effective: Contrast Drills and Feedback Exchange
09:02 Simplifying Swim Technique Analysis for Effective Coaching
11:26 . Improving Body Alignment and Kick Effectiveness in Adult Swimmers
14:57 Reversing Swimming Misconceptions
16:39 The Nuances and Challenges of Providing Individualized Swimming Instruction
18:05 Effective Coaching Language and Analogies for Swimmers
22:48 The Power of Questioning in Coaching and Training
28:08 Efficient Skill Development for Swimmers with Limited Time: Making the Most of Short Workouts to Improve Technique
34:48 Common Mistakes and Challenges in Increasing Speed while Maintaining Stroke Rate
39:28 Measuring Progress in Remote Coaching: The Importance of Testing and Consistency
42:01 How to Get a Copy of Andrew's Book and Contact Him

Join us today with Tom Barton, fresh from the US with Australia's A team! Tom is the founder of the Q Swim app and works as a physiotherapist at The Health Collab. He's your go-to expert for keeping swimmers and triathletes moving smoothly and injury-free. Today, we're focusing on how triathletes can step up their range of motion and overall movement. Don't miss out!

01:17 Trip to the US for a Swimming Competition
03:44 Standout Performances in Swimming at the US Open
05:14 The Importance of Mobility Testing for Swimmers and Triathletes
8:10 The High Elbow Test and Combined Elevation Test
13:03 Improving Combined Elevation and High Elbow Test: Strengthening Antagonist Muscles
17:06 Strengthening the Back and Nervous System for Optimal Performance
20:23 Incorporating Swimming Exercises into Pre-Swimming Routines
23:08 Tips for Overhead Pressing
27:11 Improving Hip Flexibility and Activation for Triathletes
32:18 Q Swim App and Working with Swimmers in Queensland
35:35 Why How You Swim and How You Move in the Water Are Crucial

I'm excited to introduce our guest today, the legendary triathlete Craig Alexander. He's a three-time world Ironman champion and a two-time Ironman 70.3 world champion. Craig shares insights on resilience, perseverance, and the importance of a supportive community. He also talks about how visualization helps in triathlon training and racing, along with a personal mantra that guided him throughout his career. Plus, he provides valuable advice for young triathletes to help them reach their full potential. Tune in now!

01:05 Racing Through the Ages and the Pandemic Pause
03:57 Motivation, Resilience, and the Coach's Journey
08:17 Transitioning from Athlete to Coach: Sharing Knowledge and Inspiring Others
11:38 The Guiding Mantras for Triathlon Success
14:31 Surrounding Yourself with Good People
15:20 The Power of Living in the Present Moment and Making Split-Second Decisions in Races
21:21 Visualization and Its Effect on Athletic Performance
25:52 Advice for Young Triathletes: Train with Better Athletes and Seek Help from Great Coaches
33:28 Motivations Beyond the Finish Line: Family, Community, and Coaching
39:12 Growing Old is Not for Sissies
40:04 Get in Touch with Craig!

Get ready for an amazing Andy Donaldson episode! He's done something amazing: finished the Ocean 7 challenge faster than anyone ever has before. In just one year, he completed all seven swims in a total of 63 hours. And the best part? Andy's doing all of this to bring attention to mental health. We'll chat about the tough parts of those swims, how he tackled the tricky currents, and what lessons he took away from the whole experience.

02:24 Navigating Challenges In The Molokai Channel Swim
05:51 The Team's Vital Role in Distance Updates And Support During The Swim
11:02 Mindset Shift: From Competition To Channel Swims
13:19 The Controversy Surrounding The Tsugaru Strait Swim
20:40 Andy's Difficult Swim Through The Tsugaru Strait
27:33 Overcoming Obstacles, The Team Succeeds in Breaking the Ocean 7 World Record
33:11 Promoting The Ocean 7 Sport, Mental Health Awareness, And Message Of Hope And Teamwork
36:50 Moving Over Disappointment And Finding Greater Purpose
40:00 Lessons From The Open Water Swims: Perseverance, Self-Determination, And Lasting Connections
41:58 Life After Reaching The Goal And Embracing New Opportunities
46:00 Media Attention And Impact Of Open Water Swimming
48:23 What's Next For Andy Donaldson?

Join me in this engaging episode as I chat with Sandra Schenkel, an elite duathlete from Spain who overcame swimming frustrations during the pandemic. We'll dive into her journey of making incredible progress through focused training and coaching. Discover how Sandra regained her swimming skills and achieved her best level ever. We'll also explore the significance of relaxation, breathing exercises, and technique in swimming. Get ready for valuable tips on mobility work, rest intervals, and maintaining a healthy diet.

01:56 Overcoming swim frustrations and developing skills
03:32 The Impact of breathing exercises on stroke improvement
04:18 Breathing exercises can help improve relaxation and body position in the water
08:05 Focusing more on the process than the result
11:49 Improving technique through the catch, breathing, leg posture, and head position
13:19 The importance of mobility and flexibility in swimming and how to improve them
19:07 Advice for those who are frustrated by their swimming
21:45 What's the next goal?
22:58 Interval Rest is Vital for Athletes
30:20 Work on technique, breathing, and the things you can control, and do not always train at maximum intensity

Joining me today is Gerard Donnelly from Trivelo Coaching, an Australian champion and podcast host. His podcast is a go-to for triathletes seeking insights from his seasoned journey in the sport. We'll dive into life lessons from triathlon, smart training with technology, race focus, and the balance between short intense sessions and longer technique-focused ones. And, of course, get advice for those training for half or full Ironman events.

01:29 How the sport has changed in the past 30 to 40 years due to various evolutions
05:00 Getting ahead in technology helps coaches train athletes better
12:55 We've plenty of technology to test and train smartly, aiming for peak performance in races
15:44 Athletes should understand their body's feelings along with data for better decisions during races and training.
22:01 What does perceived exertion look like for most athletes?
27:15 Form goggles provide solo training feedback, crucial for refining swimming technique 
29:54 Avoid drifting and losing concentration during races
37:55 Key habits for faster triathlon swim times 
41:57 The fitness component is the key to holding the form
49:20 Shorter intense sessions VS Longer technique-focused ones 
53:10 What advice would you have for someone training for a half or full ironman?
58:10 A focused race plan lead to a positive experience and a more fulfilling life journey

Today, we're thrilled to have triathlete Josh Salley sharing exciting updates on his technique and swimming breakthroughs. You can learn from his journey and find out the secret to his success. Get ready for an inspiring conversation!

02:33 Josh's Swansea Half Ironman Experience: Calmer and Faster!
07:21 Open Water vs. Pool Impact On Awareness?
10:32 Build Confidence In Open Water. Fear Fades With Time
12:34 Josh Shares His Progression And Coaching Insights
20:36 Consistency, Feedback, And Patience Led To Progress
21:51 Find What Works Best For You, Avoid Overthinking
24:09 Having Strong Foundation And Better Habits In Swimming
27:27 Believing In Yourself And Taking Your Place In The Race Leads To Better Results
31:56 Advice For Triathletes Struggling To Improve Their Swim
35:23 Focus On Progress, Not Pace. Be Obsessed With Improvement, And Use Feedback To Refine Your Technique.
37:43 Consistent Practice Helps Your Body Learn What Works

I'm excited to welcome Brent Hayden, a true legend, back to the podcast after nearly five years since our last conversation in 2018. A lot has changed since then, including his return to swimming and competing in the Tokyo Olympics. We'll also explore how he stays in shape during retirement, his coaching approach, and his thoughts on coaching through Skillest. Tune in now!

02:25 What was the origin or starting point of your comeback for the Tokyo Olympics?
07:27 Did you engage in strength training or any other fitness activities to stay in shape during your retirement?
13:02 Why do you believe the Canadian swimming community was supportive in encouraging your comeback?
14:24 Could you talk me through or discuss the details of the relay event?
21:15 During your retirement, as you coach and run clinics, what are the core aspects you like to pass on to the groups that you're coaching?
33:55 What are your thoughts on coaching through Skillest?
51:22 Did the attention and media spotlight from winning bronze in the 100 free in 2012 impact your intense focus on achieving results in the 2016 Olympics?

How does an Olympic medalist take 19 seconds off her 800 meter time and nearly beat Katie Ledecky? In this episode, I'm joined by Jaimie Fuller from EO Labs, the creators of the Swim Better Handsets, a company I've worked closely with since their early days to share how this breakthrough tech is transforming performance from helping Paige Madden make that jaw dropping improvement to giving triathletes a way to measure swim power in Watts, sync with training peaks, and use AI to pinpoint exactly where they're losing speed.

EO is changing the way we understand the swim leg from Olympic podiums to your local pool. This could change the way you approach every stroke.

00:00 Introduction to Elite Swimming Technology
02:50 Transitioning to Triathlon Focus
05:34 Integration with TrainingPeaks
08:20 Gamifying Swimming Data for Triathletes
11:08 Membership and Data Analysis
13:52 Understanding Technique and Power Dynamics
17:01 Visualizing Swim Data and Performance Metrics
24:53 Analyzing Swim Performance Data
28:37 The Role of AI in Swim Training
32:23 Understanding Swim Technique and Efficiency
37:45 Learning from Other Sports
39:56 Case Studies of Elite Athletes
45:39 Implementing Changes and Measuring Outcome

Today, I'm excited to have Tom Hofnadel as my guest. Tom is a committed triathlete who is focused on improving his swimming in Ironman races. In this episode, we'll explore the benefits of video analysis and receiving feedback, as well as the technique changes he has made in the past few years to enhance his swimming. We'll also discuss how he keeps track of his progress over time. Tune in now!

03:23 Performance over appearance
03:56 Did the video analysis teach you something new?
07:52 What's your swimming background?
09:48 Has your progress been quite gradual, or did you make significant gains and then plateau for a while?
11:47 What technique changes have you made in the past few years?
15:10 Did you learn by observing or naturally gravitate towards certain swimming techniques?
16:45 How often are you recording yourself with the GoPro?
19:56 Is there anything that you use to measure where you're at or measure your progress over time?
24:00 Have you noticed variations in your swimming times and factors like leading the lane or drafting affecting your performance?
26:15 Are you training with a squad or doing solo sessions?
31:36 Based on your experience in triathlon, particularly in swimming, what advice would you give someone new to the sport?
35:32 Brief structure for analyzing your own stroke

In this episode, I'll discuss CSS training to enhance your swimming's aerobic capacity, enabling you to maintain faster times over longer distances. We'll explore its definition, and application, and suggest effective sets to boost your aerobic capacity and overall performance. Tune in now!

01:32 Aerobic Capacity And Technique
04:02 What Is CSS Training? 
05:36 How Frequently Should The CSS Test Be Conducted?
07:16 Structured Sets to Enhance Aerobic Performance
13:15 12 CSS Workouts Inside The Effortless Swimming Membership
14:17 Develop Stroke, Technique, And Aerobic Fitness For Incredible Gains.

In this episode, we delve into the concept of challenges and how they transform over time. Using my own experiences as a surfer and swimmer, I look back on the challenges I've encountered and how they've influenced my journey.  Tune in now!

00:17 Triumph and Mishap in the Waves
02:18  Ups and Downs: Progress and Challenges
03:21 Finding Joy in the Journey of Improvement
04:55 Next episode: Unlocking Aerobic Fitness!

Today, I have the pleasure of chatting with Joe Friel, an exceptional endurance sports coach, renowned for his expertise in triathlon and cycling. Not only is Joe a highly respected coach, but he's also an accomplished author, having written multiple books, including his most popular work, the Triathlete's Training Bible. In this episode, we will discuss swimming techniques, including the PDLC method for improving skills, the 5-2 training methodology, and many more. Tune in now!

03:41 What stands out in people's swimming skills when working with them in person?
06:54 What is a PDLC method? How does it contribute to swimmers becoming faster?
20:18 Open water swimmers don't swim the same way pool swimmers do.
28:08 Going back to the fundamentals
34:08 Could you explain the 5-2 training concept and its origin?
42:15 What mental advice would you give someone transitioning from the 40s and 50s into the 60s and 70s?
52:43 What has recently piqued your curiosity?
56:24 Current projects and where to find your books and learn more about you?

My guest today is Kyle Chalmers, an Olympic gold medalist and one of the world's top swimmers. I've featured him in some of my YouTube videos, highlighting his excellent freestyle technique. I'm excited to discuss his training and technique in depth. Tune in now!

01:47 After clinching the gold medal at the Tokyo Olympics, how did you experience changes in both your personal and professional life?
05:25 Do you have any rules for yourself regarding social media, particularly during competition time?
08:49 How has feedback shaped your career and consistently contributed to your improvement?
11:45 Have you applied the knowledge gained from skill acquisition coaches to work with younger kids and pass on those teachings?
15:25 What contributed to your maturity? Did you develop it early due to the level of competition in swimming, where you joined a team without knowing any of the swimmers?
17:42 Coming towards the end of your career, do you feel like that's given you more freedom to choose the path you want to take?
21:35 Can you share any unexpected benefits or silver linings that emerged from the challenges you faced during your recovery from injuries and surgeries?
23:32 Can you provide insights into your training approach?
25:09 Could you share your experience with aerobic training and explain why you enjoy it?
29:00 Do you hold any unconventional beliefs or practices that might seem counterintuitive to others in the swimming community?
34:56 What are the key factors you consider during your training?
38:39 Are you changing your stroke from 50 to a 100 and then from 100 to 200?
41:04 What motivated you to join Skillest?

My guest today is Seb Wichmann, who attended one of our clinics in 2022. He was averaging around a 2:05 to 2:10 per hundred and said he was happy to survive a 1K swim at the pool and has now got himself down to around a 1:45. Tune in to the episode now! 

01:02 What challenges did you face transitioning from cycling to triathlon and swimming?
02:02 In the beginning, did you teach yourself or did you have a coach to help you?
02:59 What techniques did you learn from the clinic that you can apply to improve your performance going forward?
05:52 How often have you been getting in the water?
07:00 How long did it take you to start seeing results with those changes?
10:27 What motivated you to persevere and not give up?
11:14 Did you initially believe that you could develop a love for swimming, or did you find it to be a less enjoyable activity compared to cycling?
17:33 Did you have moments of success followed by setbacks, or were there variations in performance across different training sessions?
20:15 Do you feel any different when you go to the pool now compared to 12 months ago?
24:13 What advice would you give to someone who was in your shoes 12 months ago?
30:00 How to apply "squeezing the butt cheeks" as a beginner?

My guest today is American swimmer Ryan Murphy, who has achieved incredible success in the Olympics Games, winning multiple gold, silver, and bronze medals. Ryan discusses how his motivation and training have evolved over the past decade, enabling him to stay competitive. We explore his unconventional beliefs, the obstacles he has overcome, including an injury before the Olympic trials, and the rituals that have aided his success in major events.

01:29 Do any of those experiences stand out as your most memorable achievement?
04:20 What do you attribute your sustained success and longevity in swimming to?
06:15 Have you ever had a season where you didn't perform well and struggled to pinpoint why that is?
12:02 How has your motivation evolved in the past decade as you've continued to compete in swimming?
14:19 Can you explain more about the success-focused lifestyle you mentioned earlier, especially regarding areas outside of swimming?
16:48 As you get older and there's up and comers nipping heels, how do you maintain your confidence and mindset when you're one of the older guys in the field?
19:20 Which up-and-coming swimmer has caught your attention and impressed you the most recently?
21:50 Did you encounter any unexpected surprises in your professional swimming career that were different from what you expected or imagined as a teenager?
24:24 What are the key fundamentals you would focus on while coaching backstroke technique to a 15-year-old swimmer?
27:27 What are the main differences between your swimming technique or style and that of Mitch Larkins?
29:05 Did you get a lot of feedback on your swimming technique as a teenager, or did you develop your stroke naturally?
36:34 Can you share a memorable or transformative experience from your swimming career that has had a lasting impact on you?
42:01 What things beyond swimming motivate and excite you the most at the moment?

For those interested in receiving coaching from Ryan, check out Skillest. 

I'm excited to introduce my guest, Ben Geard, from Element Swimming. Ben and I go way back as great friends, and he was one of the coaches during the Maldives Camp last year. At Element Swimming, Ben offers lessons for beginners and helps swimmers progress from beginners to an intermediate level. That's what we will talk about today—strategies and techniques for individuals who are complete beginners or relatively new to swimming, aiming to reach that intermediate level.

01:41 Swimming And Coaching Experience
03:35 Programs For Beginners Are Hard To Find
05:39 Level I: Building Water Confidence
08:49 Different Styles Of Coaching
11:20 Beginner's Swim Camp On September
14:15  Level II: Feel For The Water
16:02 "aha" Moments During The Process
19:56  Biggest Mistakes With Skull 
23:51 Training Sessions Per Week
25:20 Consistency Is Key
27:44 Level III: Putting Together And Achieving The Goal
31:73 Causes of Exhaustion In Swimmers
34:29 Vertical Kick
36:3 Visit The Element Swimming Website
Check out the Maldives Camp here. 

Our guest today is Marc Evans, a former National USA Triathlon team coach. In this episode, we will introduce the M25 Lift Paddle. We will discuss the paddle's purpose and why it differs from others in the market. Specifically, we will focus on how it helps improve the catch, which is an essential part of the swimming technique.

00:49  Kickboard Is A Great Tool
04:02 Skinny S
4:42 Pass or Fail Coaching
5:59 Learning Engages Additional Muscle Groups
8:19 Learning New Things Takes Time
11:17 The Invention Of The M25 Lift Paddle
17:55 The Is Purpose Of The Paddle?
20:18 Seeking Help To Launch M25
23:47 Product Design Is Based On The Fundamental Of Movement
28:28 Persistence Is The Key 

 My guest today is Mark Evans, who is returning to the podcast after eight years. He is a former coach for the National USA Triathlon team and is widely recognized as one of the most knowledgeable and extensively researched individuals in this field. In today's episode, we will explore the catch and techniques for continuous improvement. (Listen to the PART 1). Link in bio. 

03:54 Triathlon and Swimming Background
07:32 Triathletes in Motion
08:38 Turning Vision into Reality
12:48 High Elbow Catch Is Essential For Improved Swimming
16:18 Correcting Straight Arm Pull
19:08n Combining Good Technique With Volume And Consistency
20:42 Backstroke Is An Amazing Way To Learn Freestyle
21:14 Vertical Kicking Is An Amazing Tool For Swimmers
24:22 Magic Bullets Are In Fundamentals
27:25  Applying Less Force And Holding Less Water
29:15 Ladder Cue

This episode is taken from our latest Feedback Friday video. We have a triathlete from Sydney who holds 1:30/100m on his Ironman swims. Let's take a look at his strokes and see where he can find additional speed.

Watch on Youtube:
https://www.youtube.com/watch?v=7kEXXSc9eac

00:37 Head Position
01:04 Body Position
04:10 Reach And Extension
06:13 Arm Angle

Grab the freestyle checklist here: 
https://effortlessswimming.com/freestyle-checklist/

Work with us (stroke analysis coaching):
https://effortlessswimming.com/es-training-and-membership-page/

Join a camp:
https://effortlessswimming.com/camps

My guest today is Mr. Sam Ashby, a coach who has trained swimmers to national medals. In this episode, we will talk about the benefits of practicing different swimming strokes. It helps the body move differently and can aid in recovery and developing swimming skills. We will also discuss common mistakes that occur during clinics for butterfly, backstroke, and breaststroke.

03:58 Swimming Background
10:00 Refining Your Knowledge
13:18 Visual Learning in Swim Clinics: An Advantage for Kids
15:04 What is The Key to Good Butterfly Stroke?
21:02 Improving Rhythm in Butterfly Stroke
26:26 Common Mistakes in Backstroke: Lifting the Head Too Much
33;53 Common Mistakes in Breaststroke: Maximizing Drag Reduction 
38:19 How Simplicity Leads to Better Results
43:01 Simple Cues/tips for Mastering Breaststroke

My guest today is Scott Dickens, a two-time Olympian. And now director of Business Development at Form, who is one of our sponsors of the podcast. We will talk about the 8-Week Faster Freestyle course, how you can ensure you're making progress and the improvement you would want to see. Tune in now!

01:02 Technique Change
09:51 Change Doesn't Feel Good
12:18 Long Dog Paddle Drill
16:15 The Kick
21:05 8-Week Course Is now in Form Goggles
22:02 Week: 2 Posture, Head Position, And Kick
25:10 The Base Position In Freestyle
27:12 Using A Kickboard?
30:16 Wearing Fins
32:57 Week 8 - Stroke Rate
35:03 Hold Your Rating
41:24 What's The Biggest Benefit of Using Form
46:10 Small Incremental Change In Pool Can Be Very Impactful
47:18 What Happens When You're Learning A New Skill
48.34 The Optimum Goal Is To Be Able To Relax
49:58 What's Coming Out Next?

00:30 The Greatest Analysis Tool
02:32 Why Was The Skillest Created?
06:48 A Marketplace That Allows You To Be Discoverable By Students
12:18 How Do You Film Yourself?
15:02 Student-coach Relationship
16:39 24-hour Access
19:05 There's No Pressure To Perform On The Spot
23:27 The Best Tools In Skillest
24:51 The Visual Is Everything
27:17 Analyzing The Stroke
33:14 Join the Skillest Now!

In today's episode, I got professional triathlete Joshua Lewis to talk about swimming, training sessions, and most importantly, opening yourself up to opportunities and experiences.

01:10 Swimming background
06:21 You've got to be able to prioritize correctly
10:34 Switching to Pro Triathlon 
15:18 Coaching role
16:40 Putting yourself out there
18:49 Getting into a sport like swimming can be a big decision for people
21:07 Taking the first step is important
22:56 If you're self-conscious, remember people don't care
23:42 Efficiency in the water for the best speed
25:57 Have you found yourself going too hard in the swim?
28:33 Learn how to race
30:20 Training session
32:55 Start small, make it doable
34"42 Consistency is king
37:25 Get in touch with Josh!

My guest today is Brian Johns who is a three-time Olympian former world record holder in the 400 IM and, the head of coaching science at FORM. In this episode, we will talk about improving your technique using FORM goggles and how important reliability and consistency are to transform your swimming.

00:47 Best achievement: Coming back from injuries
03:52 Focus on the process and getting better every day
07:18 Get yourself in a squad environment
11:55 Understanding how DPS and SR lead to increase speed
17:34 How can you find the sweet spot with stroke rate and stroke length?
22:24 Applying progressive overload principles to Workouts
30:53 Applying race results to training and improvement
33:56 Changes to stroke rate and effort are very incremental
40:58 Has anything been interesting regarding the swim data that the FORM collected?
43:10 Knowing the fundamentals and the basics goes a very long way
44:06 Reliability/consistency are the key
45:25 Be mentally switched on

In this episode, we talk about magic words and how you can use the power of language to become a faster swimmer.

00:23 Swim Camp
01:41 Identify Yourself As A Swimmer
04:50 Cues
06:41 Replace Can't With Don't
08:10 Replace Should With Could

My guest today is Andy Donaldson who recently came back from breaking the Cook Strait World Record. In this episode, we will talk about his experience before and during the swim and his goal to complete the Ocean Seven in a year to raise money and awareness for mental health.

02:40 What's your headspace going into this swim?
04:58 How long into the swim did you realize things are going well?
09:30 Completion Is Key
10:22 The goal is to do the ocean seven within 365 days
14:19  How are you keeping yourself mentally ready for the swim?
17:19 Swimming Background
20:12  What is it about the sport that you think drew you back?
26:10  What's your training?
36:30 What's your routine like?
38:31 What sort of stuff are you doing to keep your shoulders strong?
41:16 How long would your strength and conditioning sessions go for?
41:53 What do you love to do outside of swimming?
43:28 What's surprised you about your quest to do the ocean seven in a year?
44:54 Follow Andy on Social media to follow his journey

Joining us today is Dr Jim Taylor, who specializes in Sports psychology and is the author of Train Your Mind for Athletic Success. In this episode, we will talk about useful mind hacks that you can implement into your training.

01:51 The Concept Of Marginal Gains
07:47 Words Impact How We Perceive The World
11:16 "I Choose To Push My Limits"
16:07 Unfamiliarity, Unpredictability, And Lack Of Control
19:43 Smiling Is A Powerful Mental Tool
25:45 Fun Is A Powerful Mind Hack
28:39  Flow Not Force
31:46 Take Control Of Your Breathing
35:38 Celebrating The Daily Victories
40:14 Get In Touch with Dr Jim Taylor

Welcome to the third and final part of this three-part podcast with Brant Best. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. Tune in now! 

02:50 More isn't BETTER
05:27 Elbow is too high for too long 
10:43 Extreme high elbow catch
13:17 "Ladder" cue
16:28 More episode with Brant coming soon!

Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss how it's valuable to be able to quantify data and drills that he loves and hate. 

00:33 Do you have a standard process when looking at the data?
08:38 Force Field
12:14 Should you have more power on one arm if you're just breathing every two?
13:20 I'm not a big fan of breathing three
14:12  I'ts super valuable to be able to quantify data
17:01 Drill that I love and hate!
20:31 Thumb Drag Drill

Have you ever walked away from a swim thinking,
"Why does this still feel so hard?"

You're not alone. Most adult swimmers struggle with the same few challenges—again and again—and it's usually because no one ever showed them how to fix it the right way.

In today's episode, we're diving into the most common mistakes adult swimmers make—and more importantly, how to finally fix it.

Let's get started.

00:17 Mistake #1: Holding Too Much Tension

04:07 Mistake #2: Looking Forward the Whole Time

06:12 Mistake #3: Overkicking or Stiff-Leg Kicking

07:38 Mistake #4: Beginning Your Catch Before You Finish Reaching Forward

09:28 Mistake #5: Rushing the Breath

Brant Best will be joining us for a three-part podcast. We worked together on a product called SwimBETTER by EO, which helps athletes swim faster. This episode will discuss what he learned from working with elite athletes. Watch out for the next episodes!!

00:58 Canberra Camp
02:27 How To Swim A Good 100 Freestyle At The Elite Level? 
05:40 Kyle Chalmers Is A Beast
06:12 Tension Needs To Be Optimal Rather Than Maximal
10:59  EO Swim Better
13:01 Soften Up, To Go Quicker.
16:00 Putting Too Much Force On The Water
19:14 What Is It That We Should Be Focusing On?

What is stopping you from getting any faster? Tune in to this episode now! 

1:52 How You Hold Your Body
3:12 Head Position
3:45 Kick
4:40 Breathing In The Right Position
7:08 Building A House
7:21 Tension
8:41  Not Sighting In The Right Way
10:32 The 5 Core Principles Of Fast Freestyle

I've got John Hancock to join me again on the podcast. He recently returned from having a successful crossing of the Cook Straight and is here today to share his experience and some of the preparations he did for the swim.

00:57 Where did this goal come from?
04:28 What are the preparation that you did?
09:33 17 hours of swimming in one week
12:46 How many Ks a week were you doing?
12:33 It's a very tidal crossing
17:59 Grateful to have a team of people supporting you
19:51 Covering yourself with grease
21:40 "If the swells on your side then surf across"
26:24 Was there anything that surprised you about the swim?
28:35 All about preparation and execution.
29:10 Surround yourself with people who want you to be successful
29:54 Do you feel like your achievement changed you as a person?
34:14 What's next for John?

Carl joins us again on the podcast. He has a background in Exercise Physiology and Pilates but primarily in Functional Movement. In this episode, we will talk about how Carl has helped many swimmers with their pain and injury and understand the root cause of some of the injuries that they're having.

01:26 What Injuries Do You Usually See Among Swimmers
05:16 Working On The Posture
07:55 Getting Blood Flow To The Injured Part Of Your Body
10:41 "Voltage Is Healing"
12:27 From Hauling To Floating
14:39 Trying Too Hard Puts Tension In The Body
16:17 Swim From Inside Out
18:20 Learn How To Hold Your Body Correctly
18:42 Squatting
20:36 Don't Brace Too Much In The Pool
24:00 Connection Improves The Whole Mobility
26:29 Get In Touch With Carl Read

In today's episode, I will talk about the equipment and pool toys that I recommend to the athletes that I coach. 

00:41 Have A Good Pair Of Fins
03:38 Paddles
05:51 Pull Bouy
06:45 Kickboard
07:20 Snorkel
08:15 Noseclip
08:38 Goggles
10:56 Heart Rate Monitor
11:50 Powermeter/Analysis

My guest today is Tim Reed, an Australian coach, and triathlete, who has had multiple Ironman and IM70.3 wins. I wanted to get Tim's perspective regarding swimming and coaching and discuss the struggles of transitioning from a professional athlete to a full-time coach.

01:15 Biggest Success In Racing
03:30 There Was No Overnight Success
04:51 Connecting With Athletes
06:38 A Powerful Combination
11:02 Pulling Back From Squad
14:13 Having The Evidence/Data
16:50 You Don't Need To Look Pretty
20:14 Stop Swimming Like Ian Thorpe
27:07 Correct One Thing At A Time
28:00 Swim Like No One Is Watching
29:17 Differences In Technique For People Getting Into A Wetsuit
32:02 Open Water Skills
35:13 Surrounded By Other Swimmers
37:27 Transitioning To A Full-time Coach
43:48 Training Sessions
47:55 What's Next?
50:02 Get In Touch With Tim

In today's episode, we have Dr. Jim Taylor, a sports psychologist and author of Train Your Mind for Athletic Success. We will talk about the strategies for dealing with pain and figuring out what your motivations are. Tune in to this episode now.

00:58 Competed In The Super Sprint And Olympic Distance Triathlon
03:03 Strategies For Dealing With Pain
06:02 Exertion Pain And Injury Pain
08:51 Identity Plays A Role In How You Manage Pain
14:32 Discomfort VS Pain And Suffering
17:13 Associating Negative Emotions With Pain
18:51 Pride And Inspiration
21:51 What's Real Suffering?
23:38 Key Phrase: Long And Loose
26:11 Do A Long Warm-up
28:27 Distractions
30:28 Motivation: Less Ra Ra, More Insight
36:36 Constantly Remind Yourself Of What Your Goals Are
37:11 90% Of Success Is Just Showing Up
39:59 Don't Look At The End Of The Workout
41:57 Get In Touch with Dr. Jim Taylor

I want to have this episode to direct and help people determine what course will help them get better as a swimmer going forwards.

01:13 5-Day Catch Challenge
02:53 The Beginner Freestyle Course
04:25 8-Week Faster Freestyle Cours
8:15 Video Membership
09:08 Monthly Live Call
10:17 Stroke Analysis Membership
13:02 The Swim Camp

My guest in today's episode is Melissa Hughes from Tasmania. We will talk about her remarkable journey into the world of triathlon.

01:19 I swim like a runner
02:30 Arms are a bit wide
04:17 How many swim sessions a week?
06:08 What is YMCA Drill?
08:43 Building Confidence in the race
11:44 I've got to overtake all the heroes!
13:08 Diagnosed with Rheumatoid Arthritis
17:30 Thinking about doing the triathlon
19:19 Do you think you can continue training without doing any long-term damage?
20:29 What are you working towards or focusing on with your swimming?

In today's episode, we are looking at why you should look for the cause, not look at the symptom.

00:22 Itchy eyes?
02:30 We Need To Find The Cause
03:05 Leigh Nugent-Coming soon?
04:02 First Thing To Look At Is the Body Position
05:44 Head Position
05:53 Making Sure The Kick Is Effective
06:04 Rotation
06:13 Great Way To Analyze The Stroke
08:05 We Don't Often See The Cause

Most swimmers think a harder kick equals more speed. But for adult swimmers and triathletes, it usually means more effort and less progress. So, if your legs feel heavy, your breathing feels rushed, or you're constantly tired after short swims, it might be your kick that's holding you back. Let's fix it.

00:32 Mistake #1: Kicking From the Knees

02:33 Mistake #2: Too Much Kick

06:16 Mistake #3: Stiff Ankles

08:29 Mistake #4: Using It For Propulsion

09:15 Bonus Cue: Fishtail Feet

I wanted to talk about a different approach to achieving your goals in today's episode. It might be something you haven't heard before, but it can be a helpful way to achieve what you want. Tune in to the episode now!

00:43 Think of your perfect day and write that down
2:56 What does your ideal day look like?
5:39 Atomic Habits: A must read book

In today's episode, we sat down with Brigetta Hamilton to talk about her impressive improvement over the last 6 months. Brigetta attended one of our clinics in May starting at 2:20 pace per 100. She got her time down to 1:48 and now she is at 1:39. Find out what she did to improve!

00:51 Swimming background
01:17 Were you able to swim comfortably without stopping when you started swimming?
03:02 Does your cycling background help with your swimming?
05:10 When you are working on going faster, what do you usually think?
11:15 Developing Intuition
14:34 Your feel for the water looks so much better
15:59 Rocking side to side and recovery
18:35 What's your next goal?
20:35 Try the sight and breathe method
21:23 When you relax, you swim better and quicker

My guest today is Taryn Richardson, an advanced sports dietitian, and a triathlon nutrition specialist. In this episode, we will talk about triathlon and swimming nutrition and what you can do to make better choices to get fitter and healthier.

1:08 What are the common mistakes working with age group triathletes/swimmers
3:58 Coming back to the fundamental things
6:12 Eating before swimming
12:11 Why does swimming make you hungry
14:05 Dietary periodization and why it's so important
17:39 How individualized are the nutrition plans that you provide for people?
19:27 How to lean up and still maintain energy for training
23:19 Improving Your Eating Habits
29::55 Recovery nutrition
34:35 Lighter is not necessarily better
37:14 Get in touch with Taryn