Nam Baldwin is the owner and Director of Performance at the Equalize Training Company. Nam is an emotional and stress control & management specialist, the co-developer of internationally recognised B.E.T Training, mentor and motivational health coach. He has worked with a number of Olympic Gold medalists and several world champions including professional surfer, Mick Fanning. We talk about strategies he used with Mick Fanning to help him win the J-Bay Open after overcoming a shark attack at the same event in 2015, plus a whole lot more. 01:57 – One of The Most Impactful Talks I’ve Been To 02:14 – “Whatever happens to you, use it.” 02:28 – Working with Mick Fanning 08:15 – Breaking down the process… 15:18 – Step 1: Oxygenate 15:27 – Step 2: Hydrate 15:35 – Step 3: 3-Minute Workout with Music 15:59 – Step 4: Appreciate 16:01 – Step 5: Anticipate 25:58 – Just do this one thing… To learn more about Nam Baldwin and his work, visit www.equalize.com.au If you know someone who would love to improve their swimming, then purchase an Effortless Swimming freestyle clinic gift voucher here.
Race Pace Training is about swimming at or quicker than your racing speed. It’s often done in short intervals (eg 25m or 50m) with enough rest between intervals to recover and hit race speed on the next one. On this podcast Garrett McCaffrey, coach at the Phoenix Swim Club, joins me as we chat about how to best include this type of training in your workouts (and if it’s relevant to you!). He’s just released a 12 week Race Pace Training program ideal for age group or Master’s swimmers and coaches. We’re also joined by Chris Ritter, a strength and conditioning coach to Olympic swimmers and a guest on one of the most well-received podcasts we’ve done – listen to it here. On this episode: 03:30 – What is race pace training? 09:05 – When a Swimming Technique Drops Off 09:20 – The Muscle Memory 10:11 – Finding a Way To Keep The Speed 13:19 – How do you deal with change? 17:28 – The Correlation of Age and Speed 18:00 – Why Race Pace Training Makes Physiological Sense 22:14 – Race Pace Training & Vegetables 28:13 – The Importance of Structure in Directing The Work 30:48 – The Race Pace Training 2.0 Talked about on this episode: The 12-week Race Pace Training program
I’m a big believer in aiming for the minimum effective dose (MED) when training. This means doing the least amount of training for best possible result, where anything extra is wasteful. Think of it like water boiling once it reaches 100 celsius – it doesn’t get more boiled over this temperature. The reason we aim for this is simple. Overtraining leads to injury, reduces recovery time and isn’t productive if your primary goal is better results in your racing. Luke McIlroy is the Director of Sport Science at METS Performance Consulting. Luke helps athletes perform their VO2 Max test. Find out what their lactating flexion point and their resting metabolic rate. Knowing these will help you train more scientifically and be more effective with the workouts you are doing. If you train 10 hours a week instead of 15, then, you’ll have more time to spend with you family, rest and recover. In this podcast, we talk about how you can avoid the grey zone and how you can be more effective with the time you spend training. 01:10 – What is METS Performance Consulting? 04:01 – The 5 Training Zones 04:40 – How Heart Rate is Related to Training Zones 07:50 – Swimming Clinics and Video Analysis 09:07 – “I’m just an average athlete.” 11:20 – The VO2 Max Zone 15:58
The improvement in speed for many athletes can be quite significant in the beginning. For a swimmer who hasn’t had technique coaching through underwater filming and analysis like we do in our freestyle clinics and online membership, immediate changes to their stroke can help drop a number of seconds from their 100m pace. After these changes are made improvement is more gradual and comes from consistent and specific training. The video above shows you how three key changes to a swimmer’s stroke helped her go from 52 to 49 seconds for a 50m length, all in the space of a one hour session. For the swimmer above the three main things we focused on were a faster cadence, a deeper hand position when extending (avoiding the fingertips rising to the surface) and a deeper hand position when pulling to avoid dropping her elbow. While not perfect yet, with regular training and constantly focusing on those three keys points her new technique will start to become ‘automatic’ without requiring as much focus. If you’re located in Australia, we regularly run freestyle stroke correction clinics around the country to help triathletes and swimmers get better results in their training and racing through underwater filming and analysis. Athletes outside of Australia can join our online membership which offers video analysis and stroke correction online.
David Samuelsohn is coach and founder of Westchester Masters Club in Larchmont, New York. David wrote a great article called Lose the Limp for a More Powerful Freestyle and in this podcast we’ll talk about that and: how to make adjustments in your breathing and rotation to get more power from your stroke the key principle he includes in every work out the common freestyle errors and how he corrects them plus more… 01:13 – What I Learned from The Olympics 02:00 – What is The Freestyle Limp? 03:20 – David’s Theory About “Natural Feel For The Water” 06:50 – The last 50… 09:40 – David’s Favorite Set 14:35 – “In order to swim fast, you have to swim fast.” 16:30 – Most Common Freestyle Error 19:44 – Different body types, different strokes… 23:30 – Is it worth pushing on? 23:40 – The Importance of Stress Management Learn more about David and his work by visiting his Westchester Masters Swimming Association’s Facebook page here… and you can send him a message or email him directly at timeguy(@)gmail.com
Eric Neilsen is a multisport coach and consultant who works with athletes of all abilities from novice to professional, by providing personalised services that empower clients to achieve their full athletic potential. Eric shares how he quit his corporate career to become a full-time coach and how he uses the ABC’s of optimal health and training to change the lives of his athletes. 01:11 – The Shift from Corporate to Health and Wellness 08:45 – The Different Ways to Swim Fast 14:30 – The Nice Transfer of Momentum and Energy 15:00 – The Water Polo Drill 25:44 – Working with Kids and How They are Sponges 31:00 – A Different Level of “Buy-in” 37:50 – Snorkel and Rhythm 43:15 – A is for Adequate Sleep 43:49 – B is for Balanced Nutrition 44:45 – C is for Consistency in Exercise To learn more about Eric and his work, visit www.coachericneilsen.com