I thought it might be useful through some of the things that I am tweaking, adjusting, and changing with my own swimming that you may find useful in your own swimming. 00:36 Changing Habits and Having a Good Routine 02:55 Starting The Day The Right Way 05:50 Training Harder and Longer Sessions 06:17 Expanding Skillset and Boundaries 10:03 Listening to Fictional Audio Books 11:16 Loosening Up and Staying on Top Of My Mobility 12:58 Do Less

In this episode, Chuck, who joined the Effortless Swimming Membership a couple of years ago, shares about his swimming experience, his hesitation in joining the membership, and how he has significantly improved over the years 01:06 Joining Effortless Swimming Membership 04:23 Putting Attention To More Important Things 08:52 It's all about "Reduce Drag, Increase Propulsion" 13:49 What You Think You're Doing And What You Are Actually Doing Often Times Are Different Things 16:24 You Can't Change Your Stroke Overnight 16:53 "I Didn't Know Where My Lats Were"

00:58 Swimming Background 01:53 Joining Ironman After A Heart Attack 04:57 "Never Did Any Freestyle" 11:05 Comparing Strokes From A Month Ago 12:04 Finding The Right Balance With Your Stroke (Sweet Spot) 14:12 Not Power But Technique 14:30 "You Don't Know What You Don't Know" 16:05 Breaking It Down (Focus On One Thing At A Time)

Here's the third installment of our podcast episode with Sam Fenton. In this episode, Sam discussed what really is Deep Core, the muscles that are involved in strengthening the deep core, and some exercised to improve it. 1:11 What Is Deep Core? 3:17 Stability Of Pelvis 4:11 Inter-Abdominal Pressure 6:40 Crossfitters Destroying Their Joints and Back 08:48 Serape Effect 11:34 Need To Learn The Fundamentals 14:53 There Are No Secrets In Drills 17:45 Leg Lift 19:38 Cat Dog Exercise 23:06 Control High Performance

Welcome to Part 2 of our podcast episode with Sam Fenton. In this episode, Sam talked about the importance of having ankle strength and flexibility; and how can you improve your stiff ankles. 04:36 Why Underwater Dolphin Kick? 05:36 Ankle Strength And Flexibility 07:04 Range And Strength 09:21 How Do You Improve Range And Strength? 12:39 Need To Have Strong/ Smart Feet 13:03 Improving Stiff Ankles 19:28 Improving Strength 23:54 Conditioning Takes A Long Time.

Sam Fenton is the High-Performance Manager of Control High Performance, he has been involved with sports for close to 20 years now and is in charge of Strength and Conditioning/ Performance programs. Sam will be joining us for a three-part podcast, for the next episodes, Sam and I will be talking about: Part 2:Transforming Your Feet Into Propellors (Even If Your Ankles Are STIFF!) Part 3:Deep Core vs 6-Pack Abs - Developing What Really Matters In Swimming Watch out for the next episodes!! 05:42 Looking Into High-Performance Approach 06:12 High-Performance Approach and Physical Literacy Approach Together 07:12 High-Performance Approach - Wholesome Approach 12:21 Does Elite Swimmers Suffer As A Result Of Taking Softer Approach? 15:53 Being Smart About Your Rest 16:52 Incremental Improvements 19:01 For Coaches Transitioning to High-Performance Approach 22:55 Thinking Brain v.s Feeling Brain 24:15 Going Into The Zone 26::34 What Happens If You Are Training Tired? 27:02 Pre-Training Routine 28:36 Load Management 32:25 Follow The 10% Rule 33:47 Strength and Conditioning - Balance Your Body Out ===

1:15 WHY? Total Body Force Swimming 3:50 do not focus on trying to feel the water 5:14 use whole body to create force 7:40 Bilateral breathing > Is bilateral breathing necessary? 9:21 TBF swimming gives both rhythm and balance > 12:08 straight arms recovery stroke 12:45 hand entry 13:15 head position 14:55 find the stroke that best suits you

My guest in this episode is Ryan Twist, a Podiatrist from Bayswater Foot and Ankle Clinic. Anyone who is listening who wants to get into running or they have been running and they have found themselves injured, this episode is for you.   01:13 People Are Starting to Pick Up Running And Walking 02:49 What Are The Most Common Running Injuries? 04:56 Recommendations For Beginners (Walk Run Cycle) 06:33 The Best Strengthening Exercises For Runners 10:21 The Wrong Shoes Can Cause Injury 15:10 Injuries And Niggles: When To Run And When To Stop 18:27 How Much Should We Run? 20:37 Running Slow To Running Fast Makes A Massive Difference 24:36 Nasal Breathing 26:18 Be Patient 26:59 Role Of Mobility I Avoiding Injury

Shawn is an Ironman triathlete based in Nova Scotia, Canada. A year ago, he started some changes in his stroke and in the course over the last year, he has effectively gone from a 2:25 per hundred pace down to 1:31 per hundred. Shawn will share how he has done that, what changes he's made to his stroke and how might incorporate this changes to your own stroke. 00:56 Impressive Improvements 03:49 Everyting Was Wrong With What I Was Trying To Do 04:56 Increasing Your Stroke Rate 06:44 Finding The Sweet Spot For Stroke Rate 11:33 Timing Your Kick With The Rest Of The Stroke 12:32 What Are You Thinking About When You're Swimming In Terms Of Technique 14:08 Swimming From The Inside Out 16:42 Keeping The Videos Simple    

Melissa Urie is the first woman to complete 895km Uberman Ultra-Triathlon. In this podcast episode, she shares her experience during the race, doing training, and getting through the race with the use of mental strategies to survive the tough times. 5:22 Training For Uberman 10:23 The Power of A Positive Mindset 12:43 Proving Yourself That You Can Do It 13:51 Building Your Confidence 17:29 Giving Up Is Not An Option! 19:15 Post Race: Mental And Physical Recovery 25:24 Moving Forward By Going Back To Basics 29:18 Finding Identity Outside Of Sports Is Important Too 31:47 Overcoming Imposter Syndrome 40:52 Training Session Management 43.24 Combat Decision Fatigue With Better Mental Habits 46:48 How To Trick Yourself Into Doing The Hard Things 55:00 What Keeps You Going?