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Speed, strength and power is crucial to high performance swimming.
Wayne Goldsmith has worked with Swimming Australia and Triathlon Australia and shares his top strategies to generating more speed in your swimming. We also talk about different types of training methods, different tools you can use in your workouts.
01:20 – Who is Wayne Goldsmith?
02:14 – When realization kicks in…
03:15 – How Wayne started his career with a fortunate set of circumstances
04:15 – “I’m living the dream!”
05:35 – What makes the cream of the crop swimmers & triathletes different from the rest?
06:04 – How to Set your Goals Effectively
08:12 – Mitch Patterson, Michael Phelps & Ryan Lochte – What do they have in common?
09:19 – Always be switched on & focus intently.
10:28 – The easy way or the hard way? What do great athletes choose?
12:20 – You’ve got a choice. What does it really mean?
15:20 – The type of athletes swimming coaches love…
16:16 – The story of a little girl who works hard…
17:30 – The Holy Grail for all Coaches
17:40 – The Hell Week That Was
20:44 – The Power of Encouraging Each Other
22:22 – How to Train Swimmers to Be Smart
25:48 – “The best form of learning is teaching.”
28:05 – The Importance of Aerobic Sets
31:45 – Recovery is important.
34:05 – From number 1 to 0…
37:20 – How The Walk-Run Method Makes a Big Difference
41:08 – Paces versus Races
44:38 – Times when great strength, speed and power plays an important part
47:49 – Rule of Thumb when Developing Speed
50:56 – Enough time to rest and clear the mind…
52:30 – Natalie Coughlin in Training
52:54 – How to Build Strength in the Pool
54:25 – Towing Sponge
55:01 – Be careful of swimming devices in the market
55:15 – Don’t go too big too early.
56:05 – How to Build Strength without compromising your stroke.
57:57 – How can swimmers increase their power?
58:06 – Speed + Strength = Power
58:22 – Why use paddles?
01:00:00 – Rhythm 3 Freestyles
01:04:03 – How Much You Should Be Kicking in Freestyle
01:06:46 – “Business in the front. Party at the back.”
01:09:40 – Great kick is important.
Resistance sponges mentioned in this podcast can be bought at Hart Sport.
For more articles from Wayne, visit Swimming World – Wayne’s Water World.
Download a .pdf copy of Wayne’s e-book Speed, Strength and Power in the Water here…
Great episode! Thanks for creating it. The towing sponge inspired me to see if I could create drag using some things I already had. I tied a few resistance bands to a foam roller–the type with a hollow plastic tube covered in foam–and fastened it to my waist. This created just the right amount of drag; however, my device was far from perfect because the elastic bands kept getting tangled up in my feet. Have you experienced this problem with the tow sponge mentioned in your podcast and if not, how do you prevent it? Thanks for your insight!
HI Ryan, when I was using a homemade tow sponge it was a made with a bungee-like rope, a small sponge and a little plastic device that you could feed the rope through and tighten it to your waist. An old belt will also do. The cord will get a little tangled with your feet every now and then but should be too much of an issue. It might either be the foam roller thats causing it to do that or you may be kicking to wide with your feet. Hopefully that helps!
This is really helpful, Brenton. Thank you! I think I need to swap out the foam roller for a sponge. If I kick the cord and accidentally turn the roller, then water just passes through the plastic tube inside roller with little resistance, and that defeats the whole purpose of the exercise. Thanks for your insight!