The Effortless Swimming Podcast – Details, episodes & analysis

Join former 6x Ironman Distance Champion and high-performance triathlon coach, Bek Keat, as she shares her insights on adapting your swimming stroke from the pool to the open water. Discover the changes triathletes must make to swim effectively in challenging conditions such as chops, waves, and crowded environments. Beck also reflects on her journey as a professional triathlete, discussing the lessons she learned and the transition into coaching. Tune in now!

00:00 Introduction
02:43 The Differences Between Open Water and Pool Swimming
05:48 The Importance of an Open Arm Recovery
11:40 Back to Basics: The Fundamentals of Breathing
17:52 The Impact of Changing Stroke Techniques
25:21 Bilateral Breathing and Breathing Patterns
29:58 Mobility, Flexibility, and Triathlon Training
35:09 The Pitfalls of Following Fitfluencers
39:21 The Accuracy of Metrics and Electronic Devices
41:51 Using Perceived Effort and Tuning into the Body
44:59 Getting Out of a Rut in Swimming: Ditch the Tech and Just Swim
49:07 Wetsuits and Buoyancy Shorts
51:30 Getting in Touch with Bek!

In today's episode, Dr. Sandra Harrell, a former 5-time NCAA All-American swimmer and physical therapy expert, shares her insights on injury prevention, strength training, and performance optimization. With over 25 years of experience, Dr. Harrell covers the importance of consistent strength training, nutrition, and recovery. Her tips are valuable for athletes and those looking to stay fit as they age. Tune in now!

00:00 Introduction
02:05 The Importance of Proper Treatment and Care for Injuries
06:06 Lessons Learned: How I Would Approach Swimming Injuries Differently
08:58 Common Mistakes in Nutrition for Athletes
12:02 When and How to Start Strength Training
16:46 The Importance of Progressive Loading
20:32 The Timeframe for Seeing Results in Strength Training
22:33 The Role of Nutrition in Muscle Building and Recovery
26:50 How to Make Nutrition and Training Effortless
29:14 Customized Programs: Tailoring Training for Athletes' Goals
33:28 Finding the Right Balance: Training vs. Recovery
38:19 Success Stories: Overcoming Injuries and Improving Performance
42:46 Lifting Weights for Longevity: The Key to Enjoying Activities as We Age
48:33 How to Get in Touch with Sandra!

Felipe Telles broke the magical 60-minute barrier in his first ever Ironman swim, coming in at 56 minutes with an average of 1:28/100m. When he first started swimming a few years ago, Felipe struggled to go faster than 2:00/100m. So how did he manage to increase his speed by that much? Find out in today’s podcast episode.

00:56 Swimming Background
03:34 The Impact of Learning the Right Technique
07:09 How Relaxation Transforms Your Swim
09:50 The Benefits of Incorporating Drills in Swim Workouts
13:18 Structured Sessions: Warm-ups, Technique, and Intense Training
16:46 Finding the Balance: Consistency vs. Pushing Too Hard in Training
20:35 How to Get the Most Out of Your Swim Training
24:23 How Observing Others Can Improve Your Technique
31:20 Catch and Pull: Finding the Right Amount of Power
37:23 Swimming Tips for Triathletes: Small Changes, Big Results
41:24 Follow Felipe on Instagram for Inspiring Content

In today's episode, I wanted to talk about the five common mistakes I've seen from around 6,500 analysis videos I did over the years. Tune in now!

01:34 Breath Timing
02:56 Having The Cue Of Pulling To The Breath
04:30 Over Rotation
05:34 Rocking Side To Side
08:13 Recovery
10:37 Deep Catch
12:40 Head Position
15:43 Slightly Higher Position In The Water

Excited to have Dr. Jim Taylor back to talk about the mental aspect of the race and some excellent practices for approaching races in a healthy way.

02:43 How To Get Mentally Prepared Before The Race
05:03 Three Key Goals To Follow
06:48 Embrace The Suck
10:56 Physical Intensity
13:05 Music Is A Powerful Mental Tool
13:28 Have A Pre-Race Routine To Ensure Total Preparation
15:48 Review Your Race Plan
18:19 Perceived Effort Sets In Training
20:47 Don't Be A Victim In The Race
21:45 You Can't Finish Strong If You Don’t Have The Fitness
24:32 Make Sure To Fuel Well
28:36 User Power Words/Phrases
29:58 Smile And Make Fart Noises
33:49 Post-Race Reflection
37:06 Start With A Positive Attitude
38.33 Get In Touch With Dr. Jim Taylor

In today's podcast episode, I want to talk about a book I recently listened to on Audible, The Comfort Crisis by Michael Easter. I wanted to share some learnings from this book that I thought were really good. I hope you enjoy this episode!

00:23 The Comfort Crisis
00:48 Problem Creep
02:44 Remind Ourselves To Be Grateful
03:02 Toughening Theory
03:47 Misogi
06:07 Doing Challenges
07:23 Better Perspective On What's Important
07:54 Creating Your Rites Of Passage
09:06 Being In Nature
10:14 Conversations Are More Meaningful
11:02 The Way To Combat Loneliness
12:19 Ditching Unnecessary Comfort

Carl Reader is joining us again in today's podcast episode. He is a Functional Movement Coach with a background in Exercise Physiology and Pilates. We will talk about the importance of upper and lower body connections and an exercise that can help you achieve better posture and mobility.

03:56 One Of The Best Ways To Get Your Body Connected
07:26 Case Study 1: Chronic Hip And Hamstring Problems
10:58 Case Study 2: Muscle Imbalance
12:08 Rotational Balance
13:41 Hip Flexor Tightness
17:45 Tight Hip Flexors Can Affect Breathing
18:53 Lack Of Shoulder Mobility
20:39 A Simple Exercise That Can Help You A Lot
21:55 Functional Movement Course
22:33 Get In Touch With Carl!
22:49 Coaching Online

My guest today is Dave Halantas. He came to our clinic in 2019 and went through our 5-Day Catch Challenge course. We will talk about what he's changed over the last 12 months to see a big improvement in his swim times in the Ironman swim distance.

01:29 Swimming Background
02:58 Shoulder Rotation
04:45 Take Away From The Freestyle Clinic
06:45 The Benefit Of Having A Swim Coach
09:35 Ironman Swim
10:56 Relaxed And Confident In The Water
14:01 Starting In Zone 1
15:13 5-Day Catch Challenge
16:24 Frequency And Consistency
19:00 Having A Better Mindset
19:53 What's Next?

My guest today is Kate Galliett, who has a degree in Exercise Science and has been a strength and fitness coach for 21 years. In this episode, we will talk about ways to achieve an unbreakable body. Tune in now!

01:13 Got A Degree In Exercise Science
02:47 What Does An Unbreakable Body Mean?
03:20 Adopting The Signal Response Principle
06:36 Explorer's Mindset
07:47 Three Main Tenants To The Explorer's Mindset
12:27 Focus On Things That Are Working
13:01 Six Pillars Of An Unbreakable Body
14:37 Strong Feet
15:48 Hip Mobility
16:35 Strong Glutes
17:38 Strong Torso
18:30 Shoulder Mobility
19:11 Strong Posture
22:50 Digging Deep Into Posture
25:15 Do This To Improve Neck Range Of Motion And Mobility
28:15 Having Issues With Shoulder Pain?
26:38 Internal Rotation And Shoulder Blade
32:45 What Exercises Can You Do For Your Shoulders?
38:47 We Need To Believe In Our Bodies
40:39 Too Old Is A Myth
41:11 Have A Short Daily Routine For Our Signals
42:54 Longer Workout Is Not Better
43:49 Theory Of Zones Of Tissue Tolerance By Scott Dye
46:09 Maintain Your Zone Of Homeostasis
47:53 Keep Up With Kate!

In today's episode, my guest is Dr. Jim Taylor, who specializes in the psychology of sport and is the author of Train Your Mind for Athletic Success. We will talk about the mental side of sport, swimming, and triathlon. Tune in now!

01:38 Helping Athletes To Be Mentally Prepared
03:18 Is Mental Training Similar To Physical Training?
05:13 Develop A Mental Toolbox
07:00 Be In A Place Where Your Mind Works With You
7:44 Don't Force It!
09:00 Fear Of Open Water Swimming
10:13 Mental imagery Is The Most Powerful Mental Tool
15:54 The Ultimate Goal
18:25 Overcome Conditions And Competitors
20:47 Every Race Is A Learning Experience
21:56 Mental Muscles To Focus On
23:23 Motivation And Confidence
29:02 What Motivates You?
32:00 How You Perceive Yourself
33:34 Healthy Perspective Is Important
37:00 Get Your Mind On Course
39:00 Consistency Of Mind
40:50 Train Your Mind Daily
43:10 Awareness Of What You're Doing With Your Mind