Episodes
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Overcoming the âAdult-Onset Swimmerâ Mindset
Today, we tackle the mindset that holds many adult swimmers back: the âadult-onset swimmerâ label. For those who learned to swim later, this identity can feel limiting, but what if itâs more a mental block than a true disadvantage?
In a recent session with Rachel, an adult learner, we explored how this label had become her lens for every struggle and setback. By shifting her focus from the label to specific technique adjustments, Rachel experienced a breakthrough. Her journey shows that progress doesnât hinge on when you started but on your mindset and approach.
Challenging the Label
Even professional athletes like Sam Long and Joe Skipper can get caught in this mindset, often joking about their "late start" rather than addressing areas for improvement. This label can easily become a crutch, distracting from the actionable work needed for real progress.
Focus on Logic, Not Labels
Rachelâs breakthrough came by understanding key stroke mechanicsâhand entry, body position, and rhythmâand working on these practical elements in real time. Dropping the âadult-onsetâ label opened her mind to faster, easier swimming.
Need Guidance?
Our Swim Smooth Certified Coaches are here to help you break through barriers with logical, technique-focused coaching.
And a warm welcome to Perry Hock, our newest Swim Smooth Coach! With his triathlon and Adult Learn-to-Swim expertise, Perry is passionate about helping adults build confidence and refine their technique. Welcome aboard, Perry!
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
Hey swimmers! Iâm back in Perth after a fantastic week of coaching in Europe, although the weather here is pretty stormy right now. On the long flight home, I reflected on how Swim Smooth was founded in 2004, entirely built around 1-to-1 video analysis and stroke correction. Iâve been fortunate to work with thousands of swimmers and triathletes, refining this process over the years. Just last week in Montenegro, I shared with our swimmers how these sessions were born from my passion for coaching and biomechanics, as well as the practical need to make a living after moving to Australia in 2002.
Today, our video analysis service continues to deliver transformative results, from helping beginners like Fiona improve their catch to fine-tuning professional triathletes like Emma Pallant-Browne. We now have over 40 fully trained coaches around the world offering these sessions, which focus on identifying the key areas you need to improveânot overwhelming you with a list of errors.
In this episode, weâll dive into the three most common things we see in video analysis sessions, how you can start improving your stroke right away, and why a personalized approach is crucial. Plus, Iâll share more about our upcoming Rottnest Channel Swim Program, designed to help you avoid injury as you ramp up your distances. Stay tuned!
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
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In Australia, it seems everything can kill youâsharks, snakes, spiders, and even the sun! And donât forget about the crocs lurking in the rivers. But for swimmers like Simone Blaser, these dangers are just part of the adventure.
While most would steer clear of the wild, Simone thrives in it, taking on challenges that most would find terrifying. Her next mission? Swimming the crocodile-infested Upper Ord River in Western Australia, proving that nothingânot even Australiaâs infamous wildlifeâcan stop her!
Will she be the first person to swim the entire 50km length of Western Australiaâs Upper Ord River?
This week, weâre shining a spotlight on an inspiring member of the Swim Smooth Perth Squad, Simone Blaser. Simone is no ordinary swimmerâsheâs about to embark on a history-making challenge, aiming to become the first person to swim the entire 50km length of Western Australiaâs Upper Ord River. Her dedication to open water swimming and her commitment to raising funds for the charity Swim for Refugees make her an extraordinary individual.
Simone will set off at midnight on 14 September, swimming from Lake Argyle Dam to the Diversion Dam in Kununurra.
âThis is a unique place, and Iâm incredibly fortunate to swim in such a pristine body of water. The untouched cliffs and rugged beauty inspire me to push my limitsâ
Though saltwater crocodile sightings are rare in that stretch, Simone knows sheâll be sharing the water with freshwater crocodiles. âHopefully, they wonât pay too much attention!â she added.
Simone has raised over $6,000 for Swim for Refugees, a Perth-based charity teaching refugees vital swimming skills. âMany people who come to WA seeking shelter and refuge come from places where theyâve never had the opportunity to learn to swim. Swim for Refugees helps welcome these people to Perth, gets them involved with their local community, and teaches them the critical life-saving skill of swimming, giving them an opportunity to embrace the lifestyle here safely and without fear,â she explained.
Originally from South Africa, Simone has built an impressive open water swimming resume since moving to Australia in 2008, including multiple Rottnest Channel swims and ultra-marathon swims. Her latest challenge in Kununurra will be her biggest swim yet.
Throughout many of her wild swimming adventures in Western Australia, Simone has benefited from Paul Newsomeâs mentorship and coaching. His advice and encouragement have been invaluable as she prepared for her endurance swims. Simone has been training rigorously with the Swim Smooth Perth Squad, swimming up to 50km weekly to get ready for this monumental feat.
Hereâs just the 5km âwarm-upâ of one of her recent Saturday morning swims with the Squad:
đ§đȘ A little inspiration from the other side of the planet!
And whilst Simone is preparing for her epic journey tomorrow, just last week, newly Certified Swim Smooth Coach, Marieke Blomme, become the 4th fastest swimmer to complete the length of Lake Geneva - an incredible distance of 70km!
Speaking to the entire team of Swim Smooth Coaches this week, Marieke shared her opinion on how whilst nutrition is often considered the 4th discipline of triathlon, for marathon swimming, she believes itâs the 1st:
âI made some crucial mistakes that caused my speed to drop from 3.5 km/h to 2 km/h, which was quite frustrating! My nutrition plan included gels (50g and 25g), bananas, isotonic drinks, "liquid" food, raisin bread, and sports bars (nougat, marzipan, oat caramel). However, I should have communicated better with my support team about my carbohydrate limitsâ70g per hour for meâand emphasized not to give all 70g in one stop.
The plan was for the 50g gels to be given only once per hour, always with isotonic drinks. But at night, the skippers couldnât see clearly and gave me a 50g gel plus liquid food (which had 25g of carbs) twice within 1.5 hours. I didnât process this until after I had already consumed it. I then tried to adjust by eating and drinking less at the next stops, which were every 20 minutes, but I ended up consuming too many carbsâaround 90-100g per hour. This caused my speed to drop significantly. Unfortunately, the team didnât inform me I was slowing down, and I didnât realize it myself at first. I felt like I was maintaining the pace I wanted, and my stroke cadence stayed the same, but I had a heavy, brick-like feeling in my stomach.
When I realized what had happened, I stopped eating and drinking for an hour, which helped, but I never really got back up to speed. Feeding in ultra swimming is quite tricky because you have very little control. You might request something every 20 minutes, but you might get it every 25 minutes instead. Or you ask for 200ml and receive 150ml. You really have to rely on your team a lot more than in other endurance events, and communication is limited.
My team did a great job over the 24 hours, but I should have been more strict and provided clearer instructions. Iâm still learning! Feeding strategy is challenging in these long swims, and next time I want to experiment with other foods like rice and mashed potatoes. On the plus side, Iâve had enough gels to last me for years now!â
Good luck Simone and well done Marieke! Weâre very proud of you both!Your Coach,Paul
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
Podcast Summary:
New Swim Smooth Website Launching: A brand-new website will be launching in October, featuring listings for 2025. Stay tuned for updates!
Swim Smooth Guarantee: We are committed to improving your technique, training, and open water skills through world-class coaching and programs endorsed by World Triathlon.
"Devil is in the Detail" Blog: Today's blog post highlights a video to refine your technique, a guide for open water skills, and a new session to boost your swim fitness.
Website Redesign: The upcoming Swim Smooth website will offer easier access to vital content and coaching programs. Significant interest in becoming a Swim Smooth Coach has already surpassed the 2030 target, with huge excitement for the program's growth.
Swim Smooth Guarantee: Our mission is to improve your stroke technique, elevate your swim-specific fitness, and provide training for all ability levels across pool, open water, and triathlon environments.
Technique, Training, and Open Water Advice: Three key tips were shared:
Technique: Short videos providing technique tips for swimmers of all levels.
Training: A focus on the Red Mist Endurance Sessions and the importance of setting CSS (Critical Swim Speed) to optimize training intensity.
Open Water: Tips on structuring open water sessions to ensure fun, safe, and effective training.
Video Almost Banned: One of the videos nearly got banned due to insurance issues but was resolved, and the video is now available to help coaches and swimmers alike.
Stay Tuned: More exciting updates and resources are coming soon!
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
Hey swimmers,
It may well surprise you that - as a distance freestyle swim geek, and someone who shies away from sprinting at every opportunity - my favourite swim of the 2024 Paris Olympics was that of the Menâs 50m Freestyle, won by Australiaâs Cameron McEvoy in 21.25 seconds.
Let me discuss why.
3 Olympiads of Woe for 21.25 seconds of Wow!
The London 2012 Olympics, McEvoyâs first, were a very special one for me personally. I was lucky enough to bring my (then) 3 year old son and 9 month old daughter back to the motherland to watch many of the events, including an amazing menâs triathlon won by Alistair Brownlee and the 10km track event won by Mo Farrah. England was ablaze like Iâd never seen it before and I was super proud to showcase the best of British with my young family.
Since winning the gold in the 50m and 100m and bronze in the 200m freestyle events at the 2011 World Junior Championships in Lima, Peru, Iâd been following the progress of this 17 year old Australian prodigy with keen interest. He was so versatile and not built at all like many of his contemporary sprinters. At 6 inches shorter and 25kg lighter than the winner of the menâs 50m freestyle back in 2012, Florent Manadou from France (who would go on to finish 3rd behind McEvoy in the same event 12 years later), McEvoy seemed incredibly light and relatively small. Whilst his body has evolved now somewhat given his new routine (which weâll get stuck into), McEvoy is still dwarfed by many of his contemporaries.
A Freestyle Technician of the Highest Order
What also caught my attention was that he held the affectionate nickname of âThe Professorâ on account of his maths and physics degrees and keen interest in astro physics. McEvoy is reportedly super intelligent and has always been incredibly scientific about his approach to everything in his life. The Australian commentary over the last 12 years has always centred around how McEvoy has such an innate sense of feel for the water, that heâs been able to overcome his seeming size âdeficitâ through his supremely efficient technique. Iâd agree - itâs fantastic. However, McEvoy is also highly philosophical about the public perception of what it means to be talented in this regard which also ties in nicely to our discussion today about ensuring youâre ascertaining the right type of training for you:
"I think it's dangerous to tell young kids there's such a thing as talent. [That] if you don't possess this straight away then you're not going to be good."
Cameron McEvoy (2016)
âThe McEvoy Method Could Change Swimming Forever!â
Thereâs rightly a lot of discussion on the interwebs right now about McEvoyâs amazing resurgence in the sport, how this was his 4th attempt at an Olympic title, and how he completely ripped up his old training program and started again from scratch when the results werenât forthcoming; and of course, we all love a good renaissance or âphoenix rising from the flamesâ feel-good story too.Fox Sports even ran with the title,
âTwelve years of torment helped create the âMcEvoy Methodâ. It could change swimming forever!â
But, will it really?
With all due respect to a phenomenal performance by McEvoy - my favourite of the entire games - is the âMcEvoy Methodâ anything more than just the right method for the event that he has dedicated his life to? Just as importantly, what can you learn about your own training approach? Is this the bigger story here? It's not just about following a specific method or convincing yourself, as some of my swimmers did this week, that swimming 3km a weekâlike McEvoyâis sufficient. It's about making sure you're doing what's right for you and your unique swimming goals, whatever they may be.
The Pitfalls of Avoiding Early Specialization
You see, many junior swim programs worldwide tend to have young sprinters doing endurance sets that are more suited for those showing potential in longer-distance events. This often stems from the belief that all young swimmers need to "log the kilometers" and that early specialization should be avoided. On the flip side, juniors who have a knack for distance work might find themselves doing excessive sprint or medley training simply because "that's what the squad is doing today." As a result, neither the aspiring sprinters nor the hopeful distance swimmers fully develop their potential, leaving a muddled middle ground where neither group benefits as much as they could. Middle-distance swimmers might thrive in this setup, but it's not ideal for everyone else.
It's a bit ironic that the "avoid specialization" mindset, which aims to prevent early burnout, ends up pushing young sprinters into training volumes that far exceed what they need, and McEvoy was no different.
After the Tokyo 2020 Olympics, McEvoy found himself at a crossroads. His traditional training program, which emphasized this same, high-volume swimming, seemed to hinder rather than help his progress. Like many swimmers before him, he was clocking up well over 30km a week, believing that more was always better. But the results told a different story.
âMark Foster is too lazy!â
All the more ironic then that British sprint swimming superstar from the nineties and noughties, Mark Foster, was often labelled âlazyâ for not conforming to the type of training volumes that many of his peers were subjecting themselves to.Despite this, Foster dominated the short distances in the British National Championships winning the 50 metres freestyle title 14 times from 1986 until 2004 and the 50 metres butterfly title ten times from 1992 until 2002. Foster broke the World Short Course freestyle record four times, the World Short Course butterfly record twice, and set the World Long Course butterfly record (in 1996) with a time of 24.07 seconds.
During my time with the British World Class Triathlon Team at Bath University, I trained alongside the British Swim Team during the height of Mark Foster's career and we often shared a lane. I recall Mark making an offhand comment one morning about his "endurance" session being just 1,500 meters, while we routinely swam 7 kilometers. This remark raised eyebrows and sparked rumors about him being "a bit softâ by the full-of-bravado triathlon team. The fact remains though, Foz was the one collecting the medals, not us.
Essentially, Foster had worked out his own âMcEvoy Methodâ some 30+ years earlier - it was just that back then, people saw Foz as being âlazyâ, whereas nothing could have been further from the truth.
McEvoy: Getting it Right!
Cameron McEvoy's journey to success mirrors Mark Fosterâs and aligns beautifully with the principles that all of our Certified Coaches champion here at Swim Smooth. His shift from high-volume training to a quality-driven approach exemplifies tailoring training to individual needs, focusing on technique, efficiency, and enjoyment over sheer volume.
By reevaluating his approach, McEvoy enhanced his speed and power while reigniting his joy for swimming, illustrating the importance of a balanced, holistic training regimen that considers both mental and physical performance aspects. Fox Sports provides a great snapshot as what is entailed.
McEvoy's willingness to question traditional methods and embrace innovation demonstrates his commitment to continuous improvement. By challenging the status quo and exploring new techniques, he highlighted the value of personalized training and the need for an environment where swimmers are encouraged to experiment and grow.
His journey serves as a reminder of the impact of embracing individuality, fostering enjoyment, and prioritizing intelligent training practices. McEvoy's success shows that with the right approach, perseverance, and mindset, achieving one's goals is always within reach.And that, dear swimmer, is why my favourite event of the 2024 Paris Olympics was the Menâs 50m Freestyle! Well done Cam!Have a good week, see you next time!Your coach,Paul
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
Hey swimmers,
Before we kick off todayâs blog about an issue that studies have shown may affect as many as 91% of us regular swimmers, it would be remiss of me not to mention what has been getting me up at 3am this week with the simply amazing swimming that has been on TV has been this week - have you caught any of it and what have been your favourite Olympic events? Let us know in the comments:
Hereâs my pick of the Top-3 swim-related topics in Paris this week:
* As mentioned in the blog 2 weeks ago, the currents in the Seine proved very challenging for the triathletes in Wednesdayâs men and womenâs triathlon. The current wasnât quite the 12km/h purported it could have been, but was in excess of 4km/h. Despite this the men still averaged just under 1:21/100m with Alession Crociani đźđč leading the men out of the water and Flora Duffy đ§đČ leading out in an average pace of exactly 1:28/100m. This was at least 0:10/100m slower than you would expect and the tactics I mentioned in the blog and also on Instagram during the race really played out in favour of the stronger, more tactically astute swimmers. The events were won by Cassandre Beaugrand đ«đ· and Alex Yee đŹđ§ both of whom made the lead pack in the swim.
* Daniel Wiffen đźđȘ, whoâs exclusive interview featured on the blog in February, won the menâs 800 freestyle with the exact same technique he described when he spoke to me about his plans 6 months ago. Itâs worth a revisit of that one, especially with how to develop a 2-beat kick yourself (and also why not to depending on the rest of your stroke!).
* Itâs only natural that I have a soft spot for Katie Ledecky đșđž - whilst you might assume thatâs because sheâs the all-time greatest female distance swimmer in the pool, itâs actually for two other reasons entirely: 1) she immediately superseded my favourite female pool swimmer of all time, Rebecca Adlington đŹđ§ in London 2012; 2) she has an almost identical leg kick and stroke rate to my favourite female marathon swimmer, Shelley Taylor-Smith đŠđș
Is Your Swimming Technique Risking Your Shoulder Health?
We have a tongue-in-cheek saying in our house about our âperfectâ family business(es) with myself as a swim coach and Michelle as a physiotherapist:
âPaul injures people and Michelle fixes them!â
In fact, nothing could be further from the truth! Over the past 20 years, Michelleâs influence on my coaching has been instrumental in being able to develop a system of knowledge, skills and resources to ensure that the 1,000s of swimmers we have each worked with can enjoy healthy, injury-free swimming for their entire lives.
As we all grow older, being able to enjoy some form of cardiac exercise is super important for our health and mental well-being and despite the adage that:
âSwimming is a sport you can enjoy for your entire life due to itâs non-weight-bearing nature!â
âŠsuddenly feeling a niggle in your shoulder, neck, back or elbow enough to cause a cessation from swimming for any period can feel like a disaster. Fret not though, thereâs usually a rhyme and a reason as to why this is the case. Our whole âcause and effectâ approach to swim stroke correction was born out of the self-same process that most physios will go through when trying to identify the cause of your niggling woes: low, sinky legs? Head too high; scissor kick? Cross-over in front of your head. Lack of propulsive effeciency? Straight arm catch. The list goes on.
When it comes to swimming-related injuries there are 2 types of swimmer: 1) those with very obvious technical flaws; 2) those that you have to dig a little deeper to diagnose. Those who fall into the first group have 3 primary causes:
Patented Technology to Help Diagnose Your Issues
A little over a year ago on 14 June 2023, we were awarded a British Patent for our âSystem & Method for Coaching a Swimmerâ for the technology that weâve built into wearable devices to be able to quickly and easily detect the above 3 issues and recommend ways in which you can rectify these issues. If you have an Apple Watch yourself, you can easily check for these issues using our patented Swim Smooth Guru, just like I did with a junior swimmer earlier this week whoâd been complaining of a sore right shoulder:
Nothing Beats Real, Human Swim Smooth Coaching
Of course, you might not have an Apple Watch or you might fall into the category of the second type of swimmer (those with less obvious flaws), in which case our ultimate recommendation would always be to check in with one of our expert coaches who cannot only diagnose your issues definitively, but also help you fix the issue and create a plan to ensure you stay injury free! Technology can be great, but nothing beats real, human coaching - here at Swim Smooth, weâre perfectly positioned to utilise insightful technology with the empathy of an expert coach âin the loopâ:
Feel For The Water by Swim Smooth is a reader-supported publication. To receive new posts and support our work, consider becoming a paid subscriber.
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Welcome to the latest episode of the Swim Smooth Podcast! In this episode, we delve into the intriguing world of heart rate training and what your heart rate profile can reveal about the effectiveness of your workouts.
We'll explore how Critical Swim Speed (CSS) can shape your training sessions and help you achieve peak performance. Discover real heart rate curves from different training scenarios, including aerobic sessions, short fast intervals, continuous swims, and our classic Red Mist session.
Join us as we share essential tips to maintain consistent heart rates, avoid unnecessary "faff" time, and optimize your swim training. Whether you're a seasoned swimmer or just starting, this episode is packed with insights to help you hit those personal bests.
Tune in and learn how to make your heart rate work for you in your journey to becoming a better, faster swimmer!
This is a public episode. If youâd like to discuss this with other subscribers or get access to bonus episodes, visit blog.swimsmooth.com/subscribe -
Join us today in a candid and fun discussion as we chat with Andy Donaldson, the world record holder for the Cook Strait Swim and a great ambassador for the sport who's on his way to becoming the first and fastest swimmer to complete all Oceans Seven swims within 12 months.
The podcast was filmed live and can be viewed here:
https://www.youtube.com/watch?v=taR7J3TJTM8&t=1315s
To contribute/help with Andy's noble endeavours to raise awareness of mental health issues via swimming, please visit:
https://www.teamblackdog.org.au/fundraisers/oceansseven
Enjoy!
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Last week â when I flooded everyoneâs inbox with news that Swim Smooth was back (sorry, not sorry â as the kids say!), a gentleman from Oregon in the USA reached out to who informed me heâd just turned 89 years old the week before and that swimming was what was keeping him going in later life. He described his life in three parts:
1. His youth was the first third, he said, when he was very successful in both the pool and open water. This time included the dream of most all athletes, to be a member of the US Olympic team. He swam the 1500 in the Melbourne Games in 1956.
2. The second third would be his Masters Swimming in both the pool and open water. During this third he was honoured with an introduction into the International Masters Swimming Hall of Fame.
3. The final third is now, Dave said â dealing with the likely diagnosis of a rare neurological condition called ALS. Wikipedia states that, ALS or Amyotrophic lateral sclerosis, also known as Lou Gehrig's Disease, is a rare neurological disease that affects motor neuronsâthose nerve cells in the brain and spinal cord that control voluntary muscle movement. Voluntary muscles are those we choose to move to produce movements like chewing, walking, and talking.
Despite these challenges, Dave says that when he swims he tries to be Smooth and steady. He says, heâs not fast but he feels smooth and comfortable and that it is still a great feeling to just get in and try to glide through the water. Swimming has enabled Dave to keep a certain level of fitness. Mentally it is keeping him active with a positive attitude about life. So Smooth Swimming is a must for me, Dave says.
Dave Radcliff from Oregon in the USA, a 1956 Olympian and someone who has held every masterâs swimming world record from 50m to 1500m freestyle for the 75-79 and 80-84 age groups, when he returned to swimming in 1995 at the age of 61. Daveâs 1500m freestyle World Record time at age 80 was 22:16.90, only 3 minutes slower than his time in the 1956 Olympics.
Heâs here today to talk to you about the importance of using it, or losing it! Enjoy!
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We've got a cracker of a podcast for you this week - a fireside chat with Rob Hutchings, author of The Downriver Nomad, as he tells his story about dealing with the adversity of an alcoholic parent, the heartache of trying to adopt a child, and how he's found solace in his open water swimming pursuits and his own triathlon adventures, including swimming the length of the Clutha River in New Zealand, a distance of 256km!
Rob has some profoundly deep messages in this podcast about discovering within yourself what swimming is all about to you, about how to find challenges without necessarily having to enter competitions, and how to really embrace the joy and release that swimming provides.
As a chiropractor and also a regular yoga and pilates student, Rob offers up some great advice with respect to a more rounded approach to your swimming with regards to injury prevention and rehab too.We hope you enjoy!
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Today we're joined by Ross Davenport - 3-time Olympian, 2-time Commonwealth Games gold medallist, former European record holder and now FINIS international business development manager.
We talk about Ross's childhood as a wannabe soccer star, his break at 12yrs old from swimming and the pivotal moment that saw him return to the pool fully committed and ready for action. Interestingly enough, former podcast superstars Rebecca Adlington and David Davies have also have similar hiatus periods in their adolescent years only to return more fired up than ever. Ross's interview is a great one to listen to with your kids in this regard as there are some excellent life and moral stories to be gained.
As Ross discusses right at the start of the show, Paul was Ross's key referee for landing his role with FINIS, a position in which Ross has been in for over 8 years now. Ross's passion and enthusiasm for swimming really shone through when Paul first met Ross at the Loughborough University in 2013, shortly after Ross had retired from competitive swimming. During that meeting as part of one of the Swim Smooth 3-day Coach Education Courses, Ross blistered through an amazing 100m kicking set in well under 1:05! Crazy. The coaches loved it! From there, FINIS CEO, John Mix, was looking for someone who understood swimming and the company's training aids and Ross was Paul's obvious first choice for the role. After a trip over to California for the interview, John was suitably impressed and the rest, as they say, is history.
We hope you enjoy!
Paul
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In today's podcast, we speak with Jess Potter, our online video analysis competition winner from a couple of weeks ago.
The conversation with Jess - a respiratory specialist from London, UK who's been fighting on the front-line over the pandemic - was so engaging that we thought you might benefit from her story in podcast form, if you wish to see the video analysis, please pop over to this YouTube link.
The video analysis commences at ~20 minutes into the clip. In it, we discuss the following:
how Jess's hand entry has led to some shoulder injury woes and how to fix them
how Jess's pull-through on her left precludes her from being able to breathe bilaterally as comfortably as she'd like
how Jess has been unable to master a 2-beat leg kick for marathon swimming because of her catch and pull through...fix these up though and she (and you!) could be onto a winner!Enjoy!
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What a cracker of an episode Paul Newsome and co-host Lucy Gibson have in store for you today with special guest, Rebecca Adlington - double Olympic gold medallist and former world record holder in the 800m freestyle event with an incredible 8:14.10.
Becky has recently got married and had her second child, Albie, so we are incredibly grateful to have spent an hour in her company discussing her story and rise to dominance in the swimming world. As well as her amazing career, the podcast covers life after swimming, her great relationship with coach Bill Furniss and a 20 question Pub Quiz challenge to boot!
Join us and challenge yourself to 100m of fast freestyle for every time Paul says âyouâre my absolute favourite swimmerâ without reservation.
Ladies and gents, Rebecca Adlington - whoop!
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Today we speak with a super inspirational athlete and coach, Swim Smooth Coach Paolo Mangilinan, who's based in Dubai, UAE.
As part of the annual Dubai Fitness Challenge - which seeks to encourage people to partake in 30 minutes of exercise every day for 30 days - Paolo decided to take it upon himself to swim 10km in the open water around the world famous and tallest building in the world, the Burj Khalifa, every day for 30 days in November! Yes, that's significantly more distance than many of you might cycle or run in a month, and Paolo is swimming it, unaided, without a wetsuit, flippers, pull buoy or paddles and has so far backed up every day at an average pace of 1:30/100m! Insane! Listen to the podcast to hear what makes Paolo tick, what inspired him and who he hopes to inspire as part of this conquest, the highs and the lows and how he's drawn strength from those around him whom he coaches to make it through this arduous task!
Paolo has swims 29 and 30 to complete on Friday 27th and Saturday 28th November, so please give him some love and support on his Instagram page https://www.instagram.com/pao.mangilinan/ or if you happen to be in Dubai at some point in the future, check out https://www.swimsmoothdubai.com - he'd love to see you!
Enjoy!
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We're back and pumped today with the achievements of Swim Smooth Manchester's Head Coach, Lucy Lloyd-Roach and her team of four female swimmers who on the 1st September broke the world record to be the first ever female English Channel Relay Team to swim across La Manche in full medley order - backstroke, breaststroke, butterfly and freestyle - with each team member having to complete 60 minutes of uninterrupted swimming on their given stroke. Lucy swam the butterfly leg as British Master's butterfly champion, with Melanie Holland (a Triple Crown marathon swimmer and 4-way English Channel relay swimmer) doing the honours on the backstroke, Claire Thorne (multiple British Masters Champion) taking the breaststroke leg, and Sarah Hempenstall (Ironman and another British Masters Champion) rounding out the team with the freestyle.
The girls made it over to France in a stellar time of 12h17m and recount their training programs, experiences on the boat and their fund raising in honour of Surfers Against Sewage and also the Big Rick's team commemorating superstar marathon swimmer Mark Rickhuss who sadly passed away in 2005 at the age of just 41 from a heart attack whilst supporting another swimmer across the Channel.
Paul and Adam also discuss the latest developments at Swim Smooth, both locally and globally with our Certified Coaches, as well as the latest project the team has been working on to really enhance our online / remote coach offering.Paul also celebrates his own 9-year "Channelversary" from the 8th September 2011, which proved to be the fastest of only two swimmers who made it across on the day which the Channel Swimming Association ratified as "the toughest conditions of 2011" - you'll see why here: https://www.youtube.com/watch?v=WnevVG4YiwQ
Enjoy!
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Today we're joined on the podcast by 5-time Ironman World Champion, Craig ("Crowie") Alexander.
Crowie was the 2008, 2009, 2011 Ironman Triathlon World Champion and previous course record holder (8:03:56 in 2011), and the 2006 (inaugural) and 2011 70.3 World Champion. In 2011 he won both the 70.3 and the full Ironman World Championships. Needless to say - he's a beast, but best of all, he's an absolute gentleman too!
Craig was humbled when Ironman legend and six-time World Champion Dave Scott lauded him as âthe first true menâs champion the sport has seen in years.â
The most important thing to Craig is family. He is beyond proud of his wife (and the love of his life) Nerida, and his three amazing kids, Lucy, Austin and Lani. Everything Craig does starts and ends at home with his family. Crowieâs won a lot of titles over the years but the one he likes best is âDaddyâ. As an aside from us, we've only met Crowie once face-to-face but recall how genuine and approachable he was and when the opportunity to record this podcast with the great man came up, he didn't hesitate, such is his show of great character - he's very much "the people's champion" as you'll hear in the first 60 second intro.
Post-retirement, Craig now runs his highly successful coaching program SansEGO (which basically means "without ego") which we believe, at it's heart, is a philosophy we can all learn from (details at: https://www.sansego.co ). A lot of people talk about âlife balanceâ but Craig really does walk the walk, not just talk the talk and his information from his website below is well worth a deeper dive, especially at this period in time of extreme uncertainty and worry:
"His load was extraordinarily heavy but he carried it with methodical focus and balanceâŠand Craig seemed to find more and more comfort with his confidence in simply letting be, be. Alexanderâs most impressive talents are not found in his swim, bike, or run competence. Instead, his unique ability to clear the mindâs clutter and make good decisions has been the key ingredient to his success on and off the racecourse. And this key to finding clarity for the 5 x Ironman/70.3 World Champion was getting the life balance right. He put the right people around him and understood that the whole was only stronger than the sum of its parts when the clutter (ego) was removed from the equation."We really hope you enjoy this conversation with Crowie and a big thanks and shout out to Coach Chris Southwell for arranging!
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Well, we did it! This one's been about 3 or 4 weeks in the making! True to the worldwide collaborative efforts we're currently seeing around the globe with corporations coming together in a siege-like mentality and utilising technologies like Zoom and Slack to build a stronger team, so too have we compiled our resources to bring you something very special today.
At Swim Smooth, we've spent the last 10 years creating an amazing team of specialist coaches around the world who've become certified in our methodology to the extent that they run their own Swim Smooth Squads and training programs in their locale. We're super tight-knit as a team and that's allowed us to leverage the skills of our individual coaches to be able to bring you products and training tips that are both diligently structured and stand the test of time.Coach Jana Oosthuizen from Johannesburg, South Africa, first contacted us in 2013 as a physiotherapist seeking to extend her knowledge and skills as a swim coach after researching our keen eye for video analysis and the use of the latest technologies to really enhance our effectiveness as coaches. She was also prompted by our regular discussion and diagnosis of swimming-related injuries which has come (in the most part) from the shared knowledge between Head Coach, Paul Newsome, and his wife Michelle (also a physiotherapist, specialising in shoulder issues). Michelle actually wrote many of the shoulder health related passages within the Swim Smooth Book and was a regular attendee in the early day Swim Smooth Clinics around the world back as far as 2004/5. Jana came to Paul with the idea of producing a collaborative dry-land cord and injury prevention training routine between herself, Paul and Michelle to help swimmers around the world deal with being out of the pool during this period, and what you'll hear today is the result of that work which we're super pumped to finally get across the line!
Whilst many have quickly pushed a variety of dry-land cord work and exercises out into cyber-space, I think you'll understand when you listen to the podcast just how much more considered this program is, and how we'd like to inspire you to maintain aspects of this routine even when you return to the pool. So yes, it's taken us a few weeks to get it out there, but it's been worth it!
You can check out some sneaky peaks on our YouTube Channel and for the full program of 54 exercises (all filmed in glorious HD) and split out over 8 unique sets with accompanying downloadable PDF, check it out on the Swim Smooth Guru for just $1.99/mo.
Thanks for listening and supporting us and our coaches during this very difficult time. Stay safe and well everyone!
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Hey there listeners,
Hope you're managing to navigate the mess that we're in right now with COVID-19. It's certainly a very bizarre, scary and somewhat overwhelming time.Today's podcast will be a little different - essentially some unfiltered musings from Swim Smooth's Head Coach, Paul Newsome, recorded between a car park and bathroom (no less!) as he attempts to give some strategies that have helped him in the last fortnight with the closures of the local pool, dropping to a zero revenue state for the first time in his coaching career, but how he's trying to apply his coaching, planning and forecasting skills as a swim coach to navigate this financial side of this crisis. We are hoping you can do the same.
As Paul points out, he's far from being a financial advisor and anything stated here is designed purely for rumination and then action on how you can best use your own planning skills as an athlete to work through your own situation. If it prompts nothing more than for you to seek help and advice from a trusted accountant or financial advisor at this time, then please take action.
Given the nature of the "off the cuff" recording, there's a fair bit of repetition within this 57 minute recording, but hopefully the key messages come across well enough for you to take action as suggested and help to sooth at least a morsel of the anxiety you might be feeling right now if you've also lost your job.
We'd love to hear what you think - is this a little too left-field for your liking? Was it helpful? Let us know at [email protected]
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We are back with an in-depth conversation today with Bec Johnson, a Type-1 diabetes ultramarathon swimmer coached by Paul Newsome here in Perth, Western Australia.
Bec was diagnosed with Type-1 diabetes at the age of 17 and was determined not to let it ruin and control her active lifestyle, instead, she leaned into it and in 2015 set up the Type 1 Diabetes Family Centre in Perth (https://www.type1familycentre.org.au) to inspire others to live a healthy and active life with this incurable disease.
This year, Bec is taken on the huge goal of swimming the following 3 ultramarathon swimming events - and Swim Smooth Head Coach Paul Newsome will be with her along the way - coaching from the boat and occasionally keeping pace in the water alongside Bec (if he's not too afraid of the sharks that is!):
1. The Rottnest Channel Swim (19.7km) on 23rd February 2020
2. The Port-to-Pub Channel Swim (25km and the southern hemisphere's 2nd longest swim) on 21st March 2020
3. A 39.4km swim to Rottnest Island and back again (some time in April when the conditions look good!)
She is charting her progress through her fund-raising campaign: https://www.lifewithoutlimits.com.au and also on https://www.facebook.com/lifewithoutlimits2020/ and is aiming to raise $85,000 for the Type-1 Diabetes Family Centre (currently she's at $60,038 as of 7th March 2020).
Bec is a wonderful ambassador, not just for Type-1 diabetes sufferers, but for everyone in all aspects of life, seeking to squeeze the last drops of fun, joy and adventure in everything she does. She has a super positive outlook filled with gratitude that comes across highly in the podcast and to everyone that she meets. When MP for Stirling Vince Connelly (who features at the start of the podcast) speaks of Bec Johnson and the wonderful work she is doing for diabetes treatment in the Australian Federal Parliament just a few days after the first swim, he calls her an "an absolute powerhouse!" and nothing could more true! This weekend in fact, she will feature on the front cover of the Sunday Times Magazine "STM" in honour of International Women's Day - amazing! She is also the only Australian to have been selected as one of the 100 Fellows of the global Facebook Community Leadership Program and has been nominated for one of the coveted 40 Under 40 awards for her work as co-founder and CEO of the Type-1 Diabetes Family Centre.
Prepare to be wowed and inspired by someone who truly raises the benchmark to a whole new level!
Oh yeah...and we talk about some swimming too and Bec's training regime in the Swim Smooth Perth Squad ;-)
Enjoy!
P.S we must apologise for the occasional "welp!" from Paul's pet dog, Sandy! Naughty Sandy!
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Today we are back with Season 2 of the Swim Smooth podcast after a lengthy hiatus, and boy-o-boy do we have a great show for you today!
Have you ever thought about swimming the English Channel? The busiest shipping lane in the world; typically 14-17 degrees celcius and non-wetsuit over a distance that frequently extends to 50km due to the current and tides that prevail in this stretch of water? Yes, no, maybe? Now, imagine taking on this adventure in the middle of the night at the age of 11 years old. Well, that is exactly what our guest today did way back in September 1988 to set the world record at the age of 11 years and 333 days! Totally amazing - please welcome Tom Gregory to the show!
Tom wrote a brilliant memoir about his experience some 30 years later on and we highly recommend reading this brilliant book published by Penguin: https://www.penguin.co.uk/books/304/304736/a-boy-in-the-water/9780141988757.htmlIt's a brilliant story about the connection between a boy and his dedicated coach John Bullet (or "JB") to take on what many people still see as being the "Everest" of open water swimming.
We really hope you enjoy this podcast with Tom and welcome you back to Season 2 of the Swim Smooth podcast!
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