The Effortless Swimming Podcast

In today's episode, we dive into a conversation with Frank Sole, the author of 'The Five "B" Method to a Successful Triathlon Swim.' We discuss Frank's evolution as a coach since writing the book, his key lessons for new athletes, and the importance of terminology in training and team dynamics. Frank also shares insights on leveraging breathing techniques for improved performance in the water, drawing from his training with a world-renowned expert. Tune in now! 00:00 Introduction 02:01 Challenges and Rewards of Coaching Retired Athletes 05:47 Elevating Your Swimming Sessions 09:59 Empowering Athletes Through Coaching: Building Trust and Value 16:04 The Science and Art of Mental Strength in Sports 20:21 Overcoming Setbacks and Staying Committed to Swim Training 22:21 The Power of Developing Good Habits 25:42 Breath Control and Body Position 30:33 Breath Work for Athletes: Building Lung Capacity and Endurance 36:47 Back to Basics: The Fundamental Role of Breathing in Coaching 43:09 Enhancing Swimming Skills through Play and Exploration 46:46 Swimming Without a Watch: Embracing the Feel of the Water 51:12 Embracing the Suck and Enjoying the Journey 55:40 Finding Creative Ways to Convey Instructions to Athletes 57:47 Celebrating Progress: Recognizing Improvements in Swimming 1: 01:11 Lessons Learned from Coaching Older Athletes 1:02:47 Get in touch with Frank Sole!

Join us in today's episode as we interview one of the best open water swimmers in the world, Sharon van Rouwendaal. We will delve into her recent double win at the world championships, her intense training regimen, and the mental fortitude that drives her success. She will be sharing insights on her transition from pool to open water swimming, managing injuries, and the importance of technique and kick in her training. Uncover Sharon's unwavering commitment to greatness, and her relentless pursuit of improvement. Tune in now! 01:41 The Double Win 05:56 The 110 Kilometer Week 08:23 Building Mental Toughness and Confidence 11:16 Training Environment and Culture 14:10 Understanding Open Water Racing 16:35 Transitioning from Pool to Open Water 18:35 Overcoming Shoulder Injury 22:11 Mastering the 6-beat kick 24:54 Learning from a New Coach 26:04 Coaching Others and Sharing Knowledge 30:46 Effective Communication in Coaching: Simplifying Techniques 32:56 5 Different Levels of Speed and Heart Rate Zones 37:34 Challenging Sets and Progression in Swim Training 41:10 Analyzing Training Sets and Building Confidence 44:05 Managing Training Load and Sleep 49:07 Challenges of Transitioning from Running to Swimming 50:34 Exploring Hobbies Beyond Sports 52:52 What's next for Sharon?

James ‘Iron Cowboy’ Lawrence is best known for his world record attempts at completing multiple Ironman events over consecutive days. Firstly, in 2015, he successfully completed 50 Ironmans in 50 days in 50 US states. Then in 2021, he decided to double this and complete 100 Ironmans in 100 days, going on to do this and one more to finish 101. The documentary on this challenge is coming out in March 2024. James is also a public speaker who was given the gift to 'suffer' and now helps provide hope to others and teach mental toughness through voluntary suffering. This episode is not to be missed. 00:00 Introduction 03:21 The Good, the Bad, and the Funny Moments 10:19 Lessons Learned in 50 Ironmans and Conquer 100 14:20 Pushing Limits and Ignoring Pain 15:52 Building Mental Toughness and Resilience 19:13 Mindfulness: Cultivating Inner Peace Amidst Distractions 21:15 How Disconnecting Can Improve Your Mental Health 23:22 Finding Mental Clarity Through Physical Activity 26:25 The Impact of Community and Shared Experiences 34:43 Embracing Difficulties: The Path to Growth and Wisdom 38:22 The Power of Physical Activity and Discomfort 39:48 The Motivation Behind the 50 and 100 Challenges 44:25 The Importance of Hope and Giving Back 47:07 Living Unapologetically and Without Fear of Judgment 50:16 Prioritizing Family Over Others' Opinions 51:55 What's next for James?

In today's podcast episode, professional triathlete and coach Mitch Kibby shares his journey from having little swimming background as a child to becoming a front pack swimmer in the pro field. He is the head coach and founder of i4 Coaching and has worked with Effortless Swimming at our clinics and camps. Mitch discusses his strategies for improving swimming performance and offers valuable insights and tips for swimmers and triathletes looking to improve their skills. Tune in now! 00:00 Introduction 02:39 Swimming Background 07:51 Long Journey to Success 11:01 Lessons Learned from Early Days of Training 16:55 Refining Coaching Cues 17:51 Tips from Elite Triathletes 23:36 Front End Speed Training 27:55 The Power of Training in Challenging Environments 29:22 Shorter Sets, Greater Gains 34:12 Improving Performance through Specific Training 36:15 The Value of Training Partners and Squad Training 39:12 The Hardest and Best Things About Being a Pro Triathlete 42:23 The Benefits of a Flexible Lifestyle 44:00 Transforming Negative Self-Talk into Positive Motivation 49:04 Maintaining Emotional Stability and Setting Realistic Goals 52:06 What's next for Mitch Kibby?

In today's episode, triathlon coach and author Joe Friel returns to discuss swimming and open water techniques, as well as his latest edition of The Triathlete's Training Bible. Joe addresses common challenges triathletes face when transitioning from pool to open water. He emphasizes the importance of patience in making lasting improvements and offers tips for pool training to enhance open water swimming skills. Tune in now! 00:00 Introduction and Previous Episode Recap 2:56 Updates in the Book 4:42 Different Methods for Establishing Intensity Zones 8:49 The Role of Rest and Recovery in Athletic Performance 12:54 Debunking Swimming Myths: The Death Move That Kills Your Progress 16:05 The First Step to a Strong Catch 17:51 Reaching Over the Water in Open Water Swimming 22:50 How Open Water Swimmers Adapt to Rough Conditions 25:10 Teaching Open Water Swimming: The Three Key Words 26:40 Why Intervals Might Not Be Effective for Triathletes in the Pool 32:27 Importance of Focusing on Technique and Patience 36:18 Hardest Swim Workout Prescribed 40:34 Empowering Triathletes to Stick to Effective Swimming Methods 42:28 Most Memorable Triathlon Race 45:04 Golf as a Hobby and Lessons Learned 48:12 Problem-solving and Coaching Methodology 50:15 Triathletes Training Bible: A Must-Have Resource for Athletes

Matthew McElroy is a professional triathlete with 9 World Cup podiums and 1 World Triathlon podium. He was selected as an alternate for the Tokyo Olympics. With a background in cross country and track and field, Matthew had to work hard to develop his swim to get it to an elite level to compete with the best on the world stage. In this podcast, we’ll dive into how he radically transformed his swimming stroke over the last 10 years. 00:00 Introduction 01:56 Swimming Background 05:45 Transitioning from Running to Swimming 11:25 Building Upper Body Strength and Progressing in Triathlon 17:32 Working on Speed and Underwater Techniques 23:49 Balancing Distance per Stroke and Cadence 28:04 Training Strategies for Improving Stroke Rate and Speed 32:33 Explaining Stroke Technique and Focus Areas 34:02 The Importance of Consistency in Swim Training 36:54 Why Video Analysis and Having a Coach Are a Must 41:18 The Power of Mindset: How it Impacts Your Performance 42:52 Overcoming Doubt: Harnessing the Power of Positive Thoughts in Racing 46:16 Superhero Posture: Boosting Confidence in Races 47:42 Situational Awareness in Open Water Swimming: 49:32 Handling Frustration in Open Water Races 51:19 Qualifying for the Paris Olympics

We have an extraordinary guest, Gerrard Gosens, who is a three-time Paralympian and has an impressive list of accomplishments. From competing in running to representing Australia in triathlon at the Commonwealth Games, Gerrard has proven himself as an exceptional athlete. But his achievements don't stop there. He has climbed Mount Everest, completed a 2000km run from Cairns to Brisbane multiple times, and even appeared on Dancing with the Stars. However, what makes Gerrard's story truly remarkable is his current endeavor to become the first blind person to swim across the English Channel. In this episode, Gerrard shares his journey, the training involved, and the importance of teamwork in achieving such a groundbreaking goal. Tune in now! 02:01 Training to be the First Blind Person to Cross the English Channel 05:21 Overcoming Limitations in Different Training Environments 06:57 Swimming Long Distances with Guide Swimmers 08:48 Swimming with a Tether: The Experience and Benefits 12:15 Listening to the Depth of the Water 13:23 Meet the Guides Taking on the UK Swim 14:55 From Running to Swimming: Embracing Solitude in Training 18:44 Focusing on the Journey, Not the Time 19:56 Overcoming the Quandaries of Swim Technique 24:07 Finding the Balance: Training and Time Management 25:36 Using Emotional Carbohydrates 31:52 Jellyfish, Sea Lice, and Stingrays: Unexpected Encounters in the Water 36:52 Lessons Learned Through Sport 39:52 198 Days to Gerrard's English Channel Swim

In today's episode, we have a fascinating story of transformation. Our guest, pro triathlete Will Draper, started his swimming journey with poor technique and average performance. However, through dedication and hard work, he has completely transformed his swimming abilities. From being unrecognizable in his stroke analysis video in 2019 to becoming a pro triathlete in 2021, Will's progress is truly remarkable. Join us as we dive into Will's journey, exploring the strategies and mindset that fueled his transformation. Discover how Will bridged the gap from a non-swimming background to now swimming strongly, only seconds away from the front pack. Tune in now! 02:04 Introduction and Background 03:46 The Key Moment: Choosing Triathlon Over Cycling 05:52 Training Regime and Approach to Swimming 08:29 Benefits of Training in a Squad vs. Training Alone 10:43 Viewing Swimming as an Infinite Game 12:48 Overcoming Mental Barrier 15:52 Diversifying Workouts: Incorporating Longer Intervals for Speed Work 20:44 Lessons Learned from a Challenging Race 24:35 Transformation from Poor Swimmer to Competitive Triathlete 28:02 Swimming Confidence and Appearance 31:27 Advice for Non-Swimmers in Triathlon 37:25 Triathlon Goals: Aiming for the Front Pack 40:50 Importance of Video Analysis and Making Small Changes 42:47 Follow Will Draper on Instagram

In today's episode, we catch up with professional triathlete Amelia Watkinson, who has achieved remarkable success in her career. With over 17 wins and numerous podium finishes, Amelia shares her secrets to consistency and staying at the top of her game. We dive into her favorite swim training sessions, and the best advice she's received from her coach, and explore various topics related to training, racing, and the mental aspect of being an athlete. Amelia also opens up about overcoming challenges, managing pressure, and finding perspective in the sport. Whether you're a swimmer or a triathlete, this episode is packed with valuable insights that can elevate your training, regardless of your skill level. So join us as we uncover what it takes to compete at the top level and apply those lessons to your own athletic journey. 00:00 Introduction 01:36 Limited Spots Left! Don't Miss Out on Our 2024 Swim Camps 02:37 Taking Control of Your Time: How Blocking Out Dates Led to Personal Growth 04:10 Taking Regular Training Breaks Can Help Prevent Burnout and Improve Performance 05:55 Swimming Background and Improvement 08:22 The Benefits of Training in a Squad Environment 11:29 Finishing Strong and Overcoming Challenges 15:08 Words of Wisdom from Coaches and Mentors 16:03 Tips for Managing Time Differences and Stress while Traveling for Racing 17:27 Helping Age Groupers and Amateur Triathletes Feel More Comfortable 19:17 Lessons Learned and Evolving as an Athlete 20:43 Prioritizing Training Over Screen Time 24:15 Training Solo vs. Training with Others 24:46 Standout Races and Moments in the Last 10 Years 27:24 Managing Pressure: A Privilege and a Challenge 30:47 Upcoming Races and Goals

Get ready to dive into the world of triathlon with our guest, Clayton Fettell, a former professional triathlete turned full-time coach. With 15 years of racing experience under his belt, Clayton has a wealth of knowledge to share. Join us as we explore the key lessons he learned at the pro level and how he passes them on to his athletes. Discover the traits and habits that lead to improved speed and technique, and gain insights into Clayton's favorite training sets that he uses to help his athletes excel. Tune in now! 00:00 Introduction and Background 01:09 Highlights from Pro Racing Career 07:07 The Impact of Parenthood on Perspective 09:04 Transitioning from Athlete to Coach13:28 Challenging the Fastest: A 1K Race in Noosa 14:31 Importance of Technical Focus in Swimming 19:07 Recognizing and Addressing Your Own Swimming Weaknesses 22:48 The Impact of Wetsuits on Swimming Performance 25:40 The Need for Technical Emphasis in Triathlon Swimming 30:14 Why is Video Analysis Important For Swim Improvement? 36:21 Tips for Swimming in Choppy Conditions 42:58 Setting Paces and Gauging Effort 48:18 The Calming Effect of Disconnecting: How Technology-Free Swimming Can Improve Results 54:31 The Unconventional Technique of Olympic Champion Runners 58:51 Get in touch with Clayton!