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!

Dr. Sandra Harrell, a former 5-time NCAA All-American swimmer and seasoned physical therapist, dives into the essentials of injury prevention and strength training. She emphasizes the critical role of consistent strength workouts and proper nutrition for athletes of all ages. Learn about common pitfalls in nutrition and how to craft personalized training regimens. Sandra shares inspiring success stories of athletes overcoming injuries and underscores how strength training can extend athletic longevity and enhance performance.

We're thrilled to have Chipper and Chris, the powerhouse duo behind the Löw Tide Böyz, join us. Based in Northern California, this dynamic SwimRun team is on a mission to grow the sport of SwimRun and bring it to the forefront of endurance athletics. In this episode, we'll explore why many endurance athletes are making the transition to this sport. We discuss the reasons behind its rapid growth and provide valuable insights for those interested in getting started with SwimRun. Tune in now! 00:54 Introduction to Chipper and Chris, the Löw Tide Böyz 06:27 What is SwimRun? The Basics and Origins 08:29 The Evolution of Equipment and Gear in SwimRun 13:55 Training and Strength Requirements for SwimRun 16:55 The aha moment: falling in love with SwimRun 20:36 Unexpected Challenges and Overcoming Obstacles in SwimRun 26:35 The Success of the Löw Tide Böyz Podcast: Building a Global Community 29:41 The Future of SwimRun: Innovations and Changes 35:04 Your Guide to Starting SwimRun: Resources and Tips 36:38 Get in touch with the Löw Tide Böyz!

James Anderson is an Australian-based international speaker, author, and educator passionate about helping people become better learners. In today’s episode, we cover how to fast-track our improvement as swimmers, when and how to use feedback on our technique, as well how to develop the skill of learning for better results in our swimming, work and family lives. Tune in now! 02:53 Introduction to Learning and Learnership 04:27 Understanding the Difference: Being Taught vs. Learning 26:41 Different Levels of Learners 08:57 Differentiating Between Acceptable and Unacceptable Mistakes 12:05 Active Learning and Intentional Practice 14:56 Developing a Growth Mindset and Embracing Feedback 18:42 Transforming Feedback into Actionable Advice 24:32 Changing How You See Feedback 34:32 Comfort Zone vs. Learning Zone 38:25 Frustration as a Sign of Growth 45:43 Why Some Swimmers Get Faster Immediately, While Others Get Slower 47:20 Cultivating Habits of Mind 50:28 Get in touch with James!

Today, we’re excited to welcome Tracey Bauman back to the podcast! She was a hit on episode 338, where we discussed making swimming more comfortable and efficient. In this episode, we’ll dive deeper into building a strong connection between your torso, legs, and arms, and the importance of good posture and alignment. We’ll also explore the benefits of experimenting with different kicking techniques, how body rotation affects propulsion, and finding the right balance between stroke rate and stroke count. Tune in now! 01:33 Building the Body from the Inside Out: The Key to Connection and Timing 5:35 Breaking Down the Catch 11:00 Visualizing the Ideal Arm Position for Faster, Safer Swimming 14:38 Understanding the Role of the Kick 19:56 Choosing the Right Kick Type and How to Execute It 30:00 Finding Balance and Power through Body Rotation 37:23 Stroke Rate and Cadence 43:32 Why Chasing Times Isn't Always the Answer 46:45 Get in touch with Tracy!

In today’s episode, we’re diving into a Q&A session where I will answer your questions submitted on Instagram! Tune in for helpful tips and insights on how to improve your swimming. 00:48 I tried adjusting my head position, but my legs still sit too low. Do you have any recommendations? 02:42 How do you keep your hand up and gliding during the reach phase? 05:26 How do I ensure I feel my lats during a workout rather than my traps and upper back? 06:47 I went from a 1:45 to a 1:32 pace in four months, thanks to you. Now I'm hitting a wall. Any advice? 09:04 Can you explain the timing for rotation in catch phase? 13:18 How long does it take to go from being a leisurely swimmer to a highly competent swimmer? 15:48 How do you improve the skill of feeling the water? 19:20 When I push hard on the pull, it speeds up my entire process. How do I keep the cadence regular? 22:20 First focus priority, kick or catch? 23:25 Why is swimming focused on rep time cycles instead of work-to-rest ratios? 24:38 My stomach drops, but my head and legs are up, resulting in this weird U-shaped form. How do I fix it? 26:31 Send your questions!

In today's episode, we have Laura Quilter, a New Zealand swimmer and coach who has previously been the national champion in the 50m, 100m and 200m freestyle. Laura has achieved a lifetime PB at the age of 31, with only a third of the training she was doing in her earlier years. She’s also ventured into the sport of ice swimming (water under 5 degrees celsius) and is coaching through her platform at Aura Move. Tune in now! 02:14 Introduction and Background 04:33 Training Changes and Mindset Shift 06:55 Understanding the Sprint Stroke: Differences and Techniques 10:03 Coaching Middle to Long Distance Swimmers: More Time to Work Through 14:56 Paralysis by Analysis: The Pitfalls of Overthinking in Swimming 16:39 The Importance of Fun and Play in Swimming and Racing 20:42 Shifting Competitive Focus to Skill Execution 23:37 Curiosity as a Key Element in Consistency 29:27 Ice Swimming: Challenges and Experiences 34:24 The Recovery Process: Stripping off wet clothes and getting warm 35:47 Adapting Coaching Techniques for Individual Swimmers 40:22 Get in touch with Laura!

In this episode, we welcome back Nick Jankovskis, a sports scientist and endurance performance coach at METS Performance Consulting. Nick is an expert in improving endurance performance through accurate analysis of physiological testing. We dive into fueling and how to test physiology for endurance sports, particularly focusing on Ironman events and long-distance races. Nick shares insights on the new equipment at METS Performance that allows for more detailed testing and provides better numbers for fueling requirements. Tune in now! 00:49  Introduction and Upgrade in Equipment 03:37 Understanding the Breakdown of Fuel Utilization 08:35 Common Issues with Fueling 14:01 Timing and Frequency of Fuel Intake in Training Sessions 18:38 The Importance of Flexibility in Fueling 25:40 How Proper Fueling Can Improve Performance in Long Swimming Sessions 29:30 Challenges of Testing for Swimmers 39:41 Understanding Individual Differences in Fueling 52:12 The Power of Implementing Basic Fundamentals 53:18 Get in touch: Testing and Consultation Services

I'll share some helpful tips from the clinics and sessions we run that will improve your swimming speed and efficiency on today's podcast. I'll also discuss some new equipment I've purchased that has improved my strength, made swimming more enjoyable, and boosted my overall performance.   00:18 Introduction 00:47 Avoiding Early Breathing in Freestyle: Head vs. Shoulder Rotation 02:37 Exploring Different Kick Techniques 06:09 Addressing Fatigue and Comfort in the Water 09:07 Improving Balance and Efficiency in the Water 13:37 The Game-Changing Custom Earplugs for Swimming 15:32 How a Chin Up Bar Helped Improve My Upper Body Strength 18:07 The Benefits of Anti Fog Goggles 20:10 How This Magnesium Powder Transformed My Sleep 21:25 ES Squad: Level Up Your Swim Workouts 24:25 Exciting Camps Planned for Next Year   Try PILLAR today, head to pillarperformance.shop and enter code EFFORTLESS for 15% off, or for any North American listeners, enter the same code at TheFeed.com.

Join us on this episode as we sit down with Tracey Baumann, the co-founder of SwimMastery and author of 'The Swim Mastery Way'. With over 20 years of teaching and coaching experience, Tracy has worked with swimmers of all levels, from beginners to English Channel swimmers. In this podcast, Tracey shares her expert insights and cues from her book, offering valuable tips to help you become a faster and more efficient swimmer. 00:15 Introduction and Background 04:01 Breath Management and Overcoming Fear exchange and calmness 09:18 Teaching Swimmers to Breathe Using Their Diaphragm: Challenges and Solutions 12:18 How Often Should You Breathe? 18:20 The Role of Bones and Joints in Achieving Proper Body Position 21:58 Exploring the Relationship Between Hip Flexors and Body Position in Water 26:04 Teaching Effective Kicking Techniques 28:00 Over-Rotation and Losing Position: Common 33:35 The Trident Analogy 35:16 Shoulders and Scapula Mechanics in Swimming: Debunking Common Misconceptions 38:33 Tapping into Natural Joint Mechanics for a Better Catch 42:44 Developing a Sensory Connection to the Water 47:11 The Power of Tactile Feedback in Swim Coaching 48:56 The Physics Behind a Correct Arm Recovery 55:00 Get in touch with Tracey!