The Effortless Swimming Podcast

We sit down with Josh Minogue as we talk about how patience pays off, his Coolangatta Gold triumph and his triathlon journey. 04:09 Swimming Background 07:16 How Can Dissapointment Be Good For Me? 09:08 If You Stop Learning, Stop Coaching 10:08 Being An Athlete and Being A Coach 13:12 Coaching And Training For Triathlon 14:43 Trying Something New 18:23 Transition From Swimming To Surf Ironman 24:46 Giving The Coolangatta Gold Another Try 34:28 Not Competing in Surf Ironman 37:41 "I'm So Glad I Did It" Moments 39:02 Two Types Of Fun 42:33 Pain Is Inevitable, Suffering Is Optional 44:11 Future Challenges 48:42 Some Lesson Are Learned In The Doing

Our guest in todays episode is Darren Stojanovic from Dynamic Stability. He is a physiotherapist but he is also doing a lot of work in breathwork. In this episode, Darren and I will be talking about different breathing techniques which can help you control your emotion and help you improve your performance. 3:01 Learning About Breathing 04:48 Putting Breathing Techniques Together And Teaching It 06:27 How Breathwork Can Alter The Body's System 09:00 How It Can Help People 14:14 You Improve Your Breathing, You Improve Your Technique 17:20 Different Effects On People 23:25 Circular Breathing/ The Go-To Breath 25:02 Boxed Breathing/Sniper Breath 28:41 Triangle Breathing 34:44 Energy Breathing 42:18 One Of The Most Powerful Thing You Can Do To Your Body

Ryan Hodierne is the Biomechanist for NSWIS (New South Wales Institute of Sport). He has worked with a lot of high-level swimmers and what I would like to talk about is how biomechanics would be applicable for a regular person who would like to improve his or her swimming. 01:06 Thoughts about Sensarii 02:31 Simplifying Data To Make It Useful 05:02 Communicating With Swimmers And Coaches 09:31 Putting Fundamentals In Place First 10:59 "We are a Proof To The Coach If What He Is Doing Is Right or Wrong" 13:16 Providing Expectations To Athletes 17:46 Visual Learning 18:28 Contrast Drills 22:18 Kick Is More Effective If It Is Tied In With A Stroke 23:21 Drills For Connecting The Timing Of The Kick And Stroke 28:05 Timing Goes A Long Way 31:38 Connecting The Purpose Of The Drill To The Swim Stroke 34:20 Consistency 35:21 Leave The Watch In Your Gear Bag

My guest is Tim Ford, who is someone I've known for the last few years, and a number of years ago, he started his triathlon journey and over that time he's lost more than 50 kilos. He's completely changed his life with respect to his health, his fitness, and his work, and I think it's a really good story to share on how a simple idea can spark a complete life change in someone. On today's episode, we look at what are some of those things that Tim has changed to turn around his life and become a completely different person and we also share some of the things that we feel can help other people become better athletes, whether that's a triathlon or whether it's swimming. And focusing on the things that you can control and that you can change and why it pays to always have a longterm approach to this stuff. 03:07 "I Stopped Weighing Myself When I Reached 120 Kilos." 05:11 "My First Triathlon Was A Disaster" 07:20 "I Bought A Fancy Carbon Fiber Bike After My First Race" 09:11 Triathlon Is More Of A Race Against Yourself 10:13 What Motivates You? 12:14 Little Improvements 15:24 The Switch 20:07 When Your Hobby Becomes Your Job 21:33 Being A Coach 25:17 "I'd Rather And Potentially Fail At Something That I Really Care About, Rather Than Never Try At All" 27:35 Collaboration Is The Most Underrated Thing In Our Sport 30:55 Stepping Out OF Your Comfort Zone 32:37 Hardwork and Commitment Often Leads To Good Things 33:04 Leaving The Judgement Aside 39:05 Coming Up For Tim Ford

My guest today is Nick Jankovskis from METS Performance. METS Performance is a Melbourne based company that help athletes with a whole range of tests that you can use to then use some data to incorporate that into how you're training, particularly for endurance athletes. Nick and I will be talking about how we easily can get caught up with all this information and how we can use this data effectively in our training. 03:22 Philosophy of METS Performance Consulting 04:45 Working With Athletes 09:52 Common Mistakes Among Athletes 17:30 Stepping Back 22:08 Variable Pace Swimming 27:59 Data and Training 34:40 Macro Perspective 40:21 Don't Get Too Caught Up with Data 48:04 It's Good To Have A Back-Up Sports 1:01:14 Making it Simple

Our guest today is Michael Andrew, he is a competitive swimmer and has been the gold medalist for the 100 meter individual medley at the 2016 FINA Short Course World Championships. He is training in a non-traditional way and has pioneered the Ultra Short Course Race Pace Training. 02:32 Ultra Short Race Pace Training 07:04 Team Environment 08:01 Sessions Per Week 10:12 Constantly Adjusting 11:21 You Have To Enjoy It Inorder For It To Workout 15:27 International Swimming League 19:57 Consistency in training 21:53 Keto Diet

Carl joins us again on the podcast. His background is in Functional Movement and in this episode, he shares some interesting aspects about the Serape Effect. 01:34 Carl's experience with Serape Effect 03:13 Brenton's Interpretation of Serape Effect 04:24 Carl's Take on Serape Effect 06:04 Exercises 08:58 Understanding and Starting Serape 10:29 Building the Coordination 11:24 Serape Effect on Freestyle 13:50 Going for the Feel 15:12 Handbreaks to Serape Effect 19:50 Helping People Through Functional Movement 26:20 Core Principles 28:10 Body Awareness 29:29 Tuning into the Feeling Side More About Carl Reader: website: https://carlreadercoaching.com/ email: [email protected]

My guest today is Ryan Roselli. He attended one of our freestyle clinics in Brisbane last March. During the Cairns Half Ironman, he managed to cut down 5 minutes of his swim time. In this episode we, talked about the things he focused on in his stroke, making the changes permanent and some advice to swimmers and triathletes who been wanting to improve their swimming. 16:12 Ryan's Swimming Background 02:43 Attending Effortless Swimming Freestyle Clinic 03:55 Key Point Take-Aways From The Clinic 06:07 Locking Changes as a Habit 07:36 First Couple of Weeks 10:15 Curve 11:28 Race Day Focus 16:00 Swim Time Target for the Next six to 12 months 16:34 Advice to Swimmers Wanting To Improve Their Time 17:55 Filming Yourself

Our guest today is Trever Gray, In this episode, we discussed about Heart Rate Variability and how you can use that to know when to be able to push yourself in training and when to back off. We've talk about how to breathe properly and how to train yourself, how you can improve your swimming performance using respiratory muscle training. And we've also talked about blood flow restriction training. 00:59 Trever Gray Introduction 02:22 What is Heart Rate Variability? 04:01 How do you measure HRV? 05:20 Overtraining or Undertraining 06:27 Using HRV Data in Training 08:17 Skepticism from Coaches 08:59 Managing HRV Data as a Coach 11:16 Is it for Everybody? 13:32 Respiratory Muscle Training 14:39 Breathing Exercise to Strengthen Respiratory Muscles 20:29 Breathing Exercises During Downtime 21:02 Blood Flow Restriction Training 23:57 How Often Can You Use BFRT? 25:25 How Safe is BFRT?

Andre Obradovic joins us again in this episode as we talk about how to stop wasting your time and being more effective in your training. 00:53 Background on Being Productive 03:14 Structural Schedule 04:52 Today's Plan Scheduling App 09:37 Factoring The Appointments 16:08 Sticking To It 17:08 Getting Back On Track 18:37 "I Can't Do That, I Am Spontaneous" 19:02 Spontaneity 26:18 Being Conscious Of The Time You Are Wasting 28:35 First Steps https://andreobradovic.com/

Our guest today is Taren Gessell of the YouTube Channel Triathlon Taren whom we had two analysis videos. The video analysis was six months apart and over that time he really made some impressive improvements continues to get better. 01:07 How Taren started with Triathlon and YouTube 04:07 What viewers get out off from the Triathlon Taren YouTube Channel 06:05 The Hero and the Guide 07:02 Interviewing Lucy Charles 09:08 Pool and Open water swimming 09:53 Stroke Changes for Openwater Swimming 13:29 The Kick 21:46 Letting It Go 24:27 The Way You Do One Thing Is The Way You Do Everything 27:42 Focus On One Thing 33:40 " I Had To Get Slower Before I Got Faster" 43:38 Have Some Adventure 47:42 What To Expect With Triathlon Taren www.protriathlontraining.com https://teamtrainiac.com/ https://triathlontaren.com/ Taren's swim analysis on Youtube: https://www.youtube.com/watch?v=rPF38kT3Qug https://www.youtube.com/watch?v=ocAHBRdm_cA&t=193s

In todays episode we have Jason Key who is an age group triathlete based out of Texas. Jason shares his journey towards achieving his 1:30/100m mark.In todays episode we have Jason Key who is an age group triathlete based out of Texas. Jason shares his journey towards achieving his 1:30/100m mark. 00:56 How Jason started with Effortless Swimming.02:01 Jason's focus as an athlete. 04:54 Time Trial Average pace.05:58 Flexibility.10:21 Next Stage of Improvement.11:55 2 Beat. 4-Beat or 6-Beat Kick.14:25 Training Frequency.16:24 From 1:50 to 1:30.

We welcome back Solomon Wright who recently won the New Zealand 10km Open Water Championship. In this episode, Solomon talks about his training leading up to the National Championship and how he recovered from shoulder injury. We also added a before and after video of Solomon comparing his stroke now and 12 months ago. 02:53 Solomon's focus after Rottnest Channel 03:51 Specific Exercises to Build Strength 04:31 Youtube Before And After Video 05:05 Winning the New Zealand 10km Open Water Championship 06:18 Solomon's Training Sessions 08:33 Swimming Pace During Training 09:59 Training Sets 11:45 Most Of It Is Mental 13:35 Race Strategy For The New Zealand 10km Open Water Championship 17:06 Race Confidence 17:37 Australian Championship And Openwater Swimming As A Growing Sport

As we end a wonderful year, here's a collection of the best podcast snippets for 2018. Enjoy!

We are joined today by Els Visser who is a professional triathlete from the Netherlands Els had a TEDX talk about how a shipwreck experience changed her life. In this podcast, Els shares to us that experience with the hope of inspiring others. 00:37 Sinking Ship Experience 2:57 Stay or Swim 9:42 Surviving the Island 11:54 The Rescue 16:12 Life after the Shipwreck 17:45 Support of Family and Friends 21:30 From a shipwreck Survivor to a Professional Triathlete 23:59 Using the Indonesia Experience as a Mental Tool for the Race

Here are the 9 things we have learned from Hell Week Camp that I thought it would be worth sharing. 1. Clear your mind 2. Regular feedback 3. Go crazy 4. Find your ideal stroke rate 5. 3 different ways to think about your 'Catch' 6. Patience 7. How a 3-minute active warm up can change your entire workout 8. Educate, try and test 9. Getting faster right away isn't always an indicator of a correct change in your stroke

00:58 Pre Swim Routine for Olympic Athletes 02:35 How Much Time Should Be Given To Pre-Swim Routine 06:33 Basic Movements in Yoga Routine 8:58 Q Swim/ Q Swim App 15:24 Time Commitment in Integrating Yoga into Training 18:52 Yoga And Recovery 20:54 Breathing 25:13 On Adults Wanting To Improve Their Swimming 26:36 Balancing Your Nervous System 27:50 3-Minute Yoga Routine

Our guest for today's episode is Carl Reader who is a Functional Movement Coach and a Biokineticist (Exercise Therapist). He's been helping athletes and clients move and exercise better or what is known as functionally. Join us as we discuss warm up, squats and functional movement.

Our guest today is Ben de Rivaz from Breca. Breca hosts swimrun events which take place on trail and open water; team races in pairs wearing wetsuit and trainers, transitioning between running and swimming stages. Join us as we discuss topics about the format swimrun compared to triathlon, why is it appealing to a lot of athletes, different courses and location and a possibility of a National Championship. 00:19 About Ben de Rivaz 03:12 The SwimRun Format 05:36 The Appeal of SwimRun Sport 14:37 Looking For More Courses 14:51 National Championship To know more about Breca events, please visit: https://www.brecaswimrun.com/ Transcript:

Getting beaten up by riot police. Setting his alarm 4 hours too early before the biggest race of his life. Not being able to walk for 4 days just weeks out from his last Olympic Games. These are just a few of the challenges 3x Olympian, Olympic bronze medallist and 100m Freestyle World Champion Brent Hayden shares on today's podcast. 00:47 Brent's achievements 05:22 Focus on the things you can control 06:54 Back spasms leading up to the 2012 Olympics 14:55 Sport is unscripted 16:11 Beaten up and arrested by riot police after 2004 Olympics 28:54 It doesn't need to look pretty 35:17 The best swimmers are the ones that are always open to change 37:19 Key pillars of sprinting 50:26 Astra Athletica

This week I'm joined by Rory Buck to discuss the intricacies of swimming and coaching. Rory Buck is an ex-competitive swimmer turned coach, who went from being a collegiate swimmer to representing South Africa at the 2002 Commonwealth Games in Manchester. Turning to coaching to learn more about swimming, Rory now coaches from Dubai. Join us as we discuss topics such as swim culture, the right age to start swimming, a feel for the water, mentality, sighting, effort in swimming and self-perception as well as much more. 01:10 – Rory's competitive background. 04:30 – Dubai and swim culture. 06:50 – The right age to start swimming. 11:30 – Putting effort into swimming. 20:00 – Confidence in the water. 27:30 – Developing and maintaining a feel for the water. 38:00 – Swimming in a triathlon. 42:00 – Sighting in open water. 52:50 – Watching triathletes and reflecting. 01:01:10 – The mindset and delusions.

This week's podcast features Jason Hamilton as our guest. An athlete and triathlete who I met during Hell Week last year in Thailand, Jason joins us to speak about his journey as a swimmer, and how he trained to qualify in the World Championships. We cover topics such as winter swimming locations, using structure to keep yourself focused while training and exactly what made Jason swim faster. Join us as we reflect on progress and setting goals as a swimmer. 02:20 – Jason Hamilton. 04:00 – Qualifying for World Championships. 06:00 – What makes you faster. 07:12 – Nathan Shearer 11:00 – Structure to keep focus. 13:14 – Ongoing goals. 15:00 – Winter training locations.

In today's episode, We are joined by Angela Naeth who is a professional triathlete. If you are someone who enjoys thinking and reflecting on your sport, your life and things around that, I think you will really enjoy this episode. Angela is a very genuine person and she is someone who has done a lot of thinking and reflecting on her own over the past eight years that she has been racing triathlon. We talked about some ways that she has overcome anxiety around racing and performing, something that she dealt with in the early days of her triathlon career. She also mentions a book that she has read five or six times that she has been able to use and get a lot from when it comes to becoming a fearless and competitive racer.

There are some beliefs that will help you and there are some beliefs that are keeping us from achieving our full potential. Ask yourself. What are the beliefs that are holding me back?

We are joined today by Vicky Tate who has recently swam the 40 kilometr crossing of Lake. Earlier this year she made a crossing and she is one of less than a hundred swimmers who have completed the crossing. She came along to Hell Week last year, our Hell Week camp in Thailand and this was something that prepared for the swim. Join us we talk about her experience. 00:30 From Not Being Able to Swim a "K" to a 40 km Straight Swim 02:01 The Only Thing That Is Going To Stop You Is You. 04:58 Techniques Taken From Hellweek. 07:57 How Was It Like Mentally? 09:09 Swim Pacing In Lake Taupo 10:30 Motivation During The Swim 12:33 "Don't Look Forward and Don't Look Back" 13:36 Singing Songs And Counting Your Strokes 19:50 Feed During The Swim 22:08 Lake Taupo 27:28 Our Mind Can Get Accustomed Quickly 34:37 The Help Of The Community

Our guest for today's Episode is Bevan Mckinnon who has been in the triathlon scene for over 15 years as a coach and as an athlete. Here are the topics discussed: 05:09 Intermittent Fasting 08:35 Ketogenic State 11:29 Training while Fasting 21:34 The Satisfaction in Coaching 38:10 Speed Reserve 39:59 Zero To Hero To know more about Bevan Mckinnon, please visit: https://www.fitter.co.nz/

My guest today is Andrew Ho-Peng who is from Dexa Melbourne. Dexa is a body composition scan that tells you about your bone density, visual fat levels, lean muscle mass and a number of other things. It is a really good way to check in with your health and well being. Listen as Andrew explains what Dexa does, who is it best for. 01:37 How Did Dexa Started? 04:07 Types of Clients that Avail Dexa. 05:33 Metabolic Health 08:11 The Focus of Dexa. 10:36 Dexa as a Motivation

If you ever wondered how you should fuel for a marathon swim, then this podcast is for you. My guest for today is Tara Diversi, who has experience in long-distance swimming. She swam the English Channel and the Rottnest Channel and a number of other long-distance swims. She works closely with a handful of people every year to help them leading to their marathon swim. She works with them to help them get their feeding and fueling right on the day but more than that is looking for the best approach that works for them. In this episode we talk about: 03:09 Tara Diversi background 05:01 Things to consider when deciding on the Feeding Plan. 07:39 Freestyle stroke affects food digestion. 09:29 Fat versus Muscle. 10:54 Keeping the core temperature up. 16:43 Trial and Error. 19:32 The concept of Multiple Transportable Carbohydrates. 22:28 Training your Gut. 28:32 How do you put on more fat without killing yourself

In this episode, we talked about the things I have learned from chatting up with the Rottnest Channel Swim 2018 winners, Solomon Wright and Heidi Gan. Leading up to the race, both of them encountered some obstacles, however, I believe they were able to rise above the situation because of these three things : -Going by Feel/Intuitiveness -Sustained Pace Work -Experience

Today's episode is the Rottnest Swim Recap. We've got the winners Solomon Wright and Heidi Gan who won the male and female section in both record times. Solomon just went under 4 hours and Heidi went 04:21. We've got them on the podcast today talking about their lead up to the race, how they fueled, their pacing, their strategy and you will also hear that both of them have a little bit of interrupted lead-up. We go into detail about what they did to combat that and how they managed to put 6-weeks of training in to still get a good result. We also have Lisandra de Carvalho on the podcast, my friend who has been in the earlier episodes, we talked about how we went to the race and how we found it. Here some points that we have talked about. Solomon Wright -Solomon's injury before the race. -Going for the "Rotto Feel" -Feeding on the Race. Heidi Gan -Rottnest swim compared to 10k marathon swims. -Having a slow pace at the start. - Feeding Strategy -Flu Before the race. Lisandra de Carvalho -The swimming community -Conditions during the race -The Swim Results -The Mental Battle

Our guest in today's podcast is James Fletcher who has a background in Physiology. He has recently moved into Breath Training for athletes. He has worked with elite level swimmers such as Cameron McEvoy and James Roberts who both have been in the Australian Olympic Team. We talked about his specialization which is a very scientific and measured approach to enhancing your ability to breath. On this episode we discuss: 02:01 James Fletcher's background and Cirque du Soleil. 05:00 Breath Training 7:05 Differences in Breath Training between a 50-meter sprinter and a 10k swimmer. 13:21 The Foundation of Fletcher Method. 19:41 Frequency of the Breath Training Programs 21:23 Difference from other Breath Holding Method. 24:54 Pre-Race warm up for Inspiratory Muscles.

We welcome back Wayne Goldsmith who has been our guest in the previous podcasts. He is one of the most passionate sports performance expert all over Australia, New Zeland, and the world. Join us as we discuss Change, Commitment, and Motivation in the world of coaching. 01:40 - There is no such thing. 03:58 The Role of Parents. 04:26 The Power of Commitment to Excellence 10:51 What we have to change from a Coaching Perspective to Sustain the Sport 17:20 What should Coaches do to help make that Change 25:56 The Difference Between Training and Great Coaching 34:40 Understanding Motivation To find out more about Wayne Goldsmith please visit: http://moregold.com.au/

I've known Grant through mutual friends for a quite a while. He is a Triathlon coach and to me, he is one of the best coaches that teaches and coaches a lot base on Mindset, Intuitiveness, and Beliefs. In the podcast, we talked about a lot of different topics from How to Change your Structured Beliefs, the methods and the questions that he asks his athletes in order to get them to change their beliefs. We also tackled overplanning races and how many people are too guarded and protective with the races that they do and following that plan to a tee can sometimes work against them as opposed for them. We talked about mindfulness and how you are better off focusing on the process in order to get in to flow.

Our guest today is Gary Hurring who has been featured on our Podcast episode # 90 which is one of our most listened to episode that we have ever done. Gary is a former Olympic swimmer and coach from New Zealand and I really like his approach to swimming and to coaching and the way he goes about it. I really learned a lot from the episode that we did together. If you haven't listened to it yet, go back to episode #90 and it is called "How to Change your Technique from an Olympic Coaches Perspective". In today's [odcast, we will be discussing how even the smallest changes that we do in training can provide big results.

Join us and let's welcome back Lisandra de Carvalho as we talk about how to train for 10km+ swims. Lisandra has been swimming the Rottnest channel on numerous occasions. She has been my training partner these past few months in preparing for the Rottnest Swim this month. Listen as we talk about the things that are essential in preparing for 10km+ swims. 02:59 Change of Perspective in Training 04:11 Voluntary Graduated Exposure 6:06 The Importance of having a Training Partner 16:23 The Benefits of Massage every after session 21:30 Smaller Races before the Big one 23:01 The Best Race and the Worst Race at the same time 24:47 The Up and Down Week 27:17 The Negative Head Space 30:59 Feeding While Swimming 34:17 Test Sets 43:55 Support Team 50:20 Don't Forget to Have Fun

There are times when we get confused on what to prioritize. In today's podcast, we talk about how it is beneficial to prioritize the bigger things first such as technique, focus, and mindset. Moreover, giving time also for smaller rocks such as strength training, diet, and mobility.

Swimming can be compared to driving a car. In today's podcast, we share with you about going from manual mode to automatic. When training, we like our swimmers to be in the manual mode where they really need to focus so that they can coordinate these little elements together.If you can practice that in training, you come to a point where it starts to become more automatic and you almost completely switch off from thinking about your stroke. You can just go in the race mode and any technical focus has been made automatic and it has become a habit because you have practiced that in training.

One of the analogies we like to use in swimming is the laser vs the lantern approach. Which approach should you use? Listen as we talk about the importance of having a laser approach in your training.

In this podcast we share to you why generalized coaching style doesn't work for most swimmers.

When you train, do you feel like you only have one speed? In this podcast, we share to you on how you vary your pace in training, on how to shock the system.

Most of the propulsion will come from the catch. We have worked with more than 1300 athletes and we have observed that most of them can improve their catch.

How long does it take you to warm up in training? We share our favourite pre-training routine to improve shoulder stability and reduce the chance of injury.

John Mullen grew up swimming his whole life. He studied Physical Therapy and received his Doctorate in Physcal Therapy at USC. He is a renowned expert in sports swimming and rehabilitation. Listen and learn as he and Brenton discuss about Needs Analysis, what to do if you don't have a sports psychologist and many more

This podcast episode is from the audio of our Facebook Live and we talk about my consolidated thoughts on what most triathletes and open water swimmers can do to swim faster this 2018.

We discuss how the concept of the domino effect can be helpful in the obstacles that you are facing. Listen and you will learn how identifying that initial or smaller dominoes can be beneficial in knocking over bigger dominoes.

In this podcast episode we talk about few important points from Angela Duckworth's book GRIT and why people love swimming despite being difficult and challenging.

In today's podcast, listen on how the principle of taking one step backward and taking two steps forward is applicable whenever you changing a habit or when you make changes in your stroke. We're also announcing the opening of bookings for Hell Week 2018 which is on Thursday, December 14, 2017, 9:00 am Melbourne time.

For this episode, we talk about how wearing a watch in training affects focus and technique in swimming. If you are using a watch when swimming, a little experiment that we would like you to try is that for 2 weeks leave your watch in your bag or at home and see how you get to track your swimming with your focus, feel and technique, and perception.

Today's podcast is entitled "The Best of 2017". We have compiled all of the best parts from all the podcasts across the year and put them on this episode. This special episode is a mix of everything--from ideas, skills, and techniques to becoming a lean athlete and swim fast to overcoming anxiety and uplifting your mental state. Thank you very much for a big year. Thanks again for listening. I will see you in 2018.

A quick update on why we haven't recorded many podcasts lately.