Welcome to the Effortless Swimming podcast to show that help swimmers and triathletes love the water, become a better swimmer and live a better life. Here’s your host, Brenton Ford.

Hello and welcome to the Effortless Swimming podcast. This week we are featuring some of the best bits from 2024. We had dozens of different guests on and we’ve picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it’s like a highlights reel for 2024. And if you have listened to this show once or 100 times, if you haven’t left us a review in the Apple App Store or on Spotify, it would mean a lot to me if you could do that. It helps us out and helps us get in front of more people. I’m looking forward to 2025. We’ve got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run. So if you haven’t joined us on any of those things and you’d like to, you can head to EffortlessSwimming.com. If you’re in Sydney, we’ve added a bunch of more clinic dates for freestyle and fly back and breast through late December and

early January. So if you are in Sydney at that time, come and check us out there and you can find that on our website as well at EffortlessSwimming.com. Let’s get into this week’s episode highlights from 2024. Our first guest is James Lawrence who completed 101 Ironman events in 101 days. I think that’s one of the biggest problems with the distractions of social media. It’s just drawing all of our attention. And it’s funny, I saw a hilarious thing online the other day where someone was like mindfulness. We’re now in a society and a time where we have to intentionally seek out and be mindfulness, meaning like inside of our own thoughts and contemplate and meditation. I’m turning 48 and the person doing the video is about the same age and they were like, back in our day, that was like going to the bathroom. Like you were you were mindfulness. It was like walking outside. It was like, I had to get from point A to point B. Like there

wasn’t anything to really distract us. And so we were mindfulness all the time. And the word didn’t even exist back then is because normal life in society by as a byproduct of it, you had to become mindfulness. There was so many opportunities and moments where you’re just like sitting by yourself in your thoughts, being mindful of who you are, what you’re doing, dreaming. Like, I talk about this from stage like as a society, we have forgotten how to dream. Because we’re so busy, fixated on what other people are doing. And we’re experiencing life through them that like we don’t we’ve we’ve we’ve stopped dreaming. Next up is Sharon Van Roevendale. This was recorded before she won gold at the Olympics in the 10 kilometer open water event. Yeah, I think so sometimes in a race, I have not I don’t have the guts to put the six kick in because if you didn’t use them a lot, sometimes they’re stiff. And then just my feeling says

you’re gonna lactate so much. So I’m training on it. I’m like, so I switched to Germany. And I have a very good kick because I’ve also kicked in France with the shoulder injuries and it kick sets and kick sets and other kicks. So my kick is really good. And I have still those sort of backstroke legs that are really strong. So we’re like, wow, are you not using it? And I said, Yeah, but when I learned swimming, it was like this dance, I went to crossover kick. It’s my it’s my dance. It’s my momentum. How do you want to do like a normal six kick? So when I do the normal six kick, I’m like in slow motion and I still don’t have the rhythm. I can’t find the momentum. It’s just something I can’t find. But when I do the speed now, there’s this sort of, it feels like a sort of motor behind that really kicks. So I’m super fast in sprints. And also when I build it, I can do the crossover and I build it to a six kick. But in the race, still after long distance, because I

can lactate on it, it’s still very hot with the six kick. But I have a very strong kick, even in Doha now, you can see that there is a strong kick in it. Just sometimes there is a six kick sometimes not. But I think I’ve worked a lot on my speed. And I mean, and on that kick, so that made me very strong. On the 5k, you can see that there’s very long strokes and looks almost looks like straight arms. But there is a lot of power there in the last 200 meters of that race. And that’s where I worked on for the last three years to get that also momentum with the kick and just yeah, the power in the arms and then passing the competitors. Next up is Holly Björkner who did her masters in shoulder injuries for swimming. What are the kinds of exercises would you often prescribe people just to develop that control through their those different shoulder movements? Yeah, so we’ve got another one and it’s called like the YTA.

So you’re laying in a like a prone position so laying straight down face like face and ground. And then you’ve got your thumbs like this and you’re going to go up until Y like that and you lift so it’s kind of squeezing the scapula together and you’re lifting your arms up into the air about 10 reps. And you go into the same thing with your thumbs out and you go into a T position and you lift up and you’re squeezing your scaps together. And then you go down into an A so your arms are beside you, maybe this far away from or about this far away from like the middle of you. And you’re doing that same kind of pulse and you do it 10 times. So you’re going to go in and out. Yeah, a fair few times just to really train from those scaps and they get them kind of moving in the right position. So that’s another great one that you can do before you then hop in the pool so that you’ve got that kind of my muscle connection to those scapules

because a lot of the time was swimming. It’s when you become a lazy swimmer that your shoulder starts to hurt. You kind of stop thinking about how your arms moving, stop thinking about if you’re pulling your scapula together, maybe you’re hunching over in the water, or you’re just throwing the arms into the water instead of kind of placing them in the water. And then that’s where a lot of injuries can start to occur because you just you start to compromise instead of using your muscles, you kind of start to use the joint. Next up is Jared Briffer. I’ve done some work with Jared on breathing and breath control. He’s a freediver and freedive instructor. And on this episode, we talked about how swimmers can utilize some of those techniques to their advantage. Now, what about some exercises either on dry land or exercises in the pool that would help swimmers feel like they can breathe more effectively, whether that’s not

needing to breathe as much or just feeling like they’re more relaxed and more comfortable in the water? What are some of those things that that we can do as swimmers? Yeah, I think I think at first, like it depends on your level, right? So like, if you’re starting at a level like, let’s say like that beginner level with CO2 tolerance, where maybe the bolt score is like 15 seconds or less. Okay, so do the bolt test. What did you get? Okay, 15 seconds or less. Someone in this range, they’re going to become breathless very quickly. So I would start off with like awareness of the breath. So trying to make sure that when they are breathing, they’re getting a full breath in and also they’re getting a full breath out. And just being aware of how often they’re breathing. Okay, so I’m trying to like make it more rhythmic and getting more familiar with like, you know, are they breathing every two strokes? Are they breathing every

three strokes, that sort of stuff. And then definitely like trying to focus on nasal breathing when they’re at the wall. So whenever they come to the wall, trying to focus on nasal breathing for the recovery is a really good one for beginners and people that are having trouble with this stuff. This is going to like, during the swim, you will have increased the CO2. And if you breathe through your nose at the wall, you’re going to maintain that higher level of CO2 for longer. And this is going to help to build up your tolerance to it. And then like any sort of kicking drills that they do, do that with your face in the water. So have your face in the water you’ll be on breath over a bit and then take breaths when you need to take breaths. But try not to do your kicking drills with the face out of the water. So that would be a really good way to incorporate those in for beginners. Next up is Dan Eisenhart, the CEO of Form

Goggles. You can only focus on one you can control then try and be inspired by something that you think, you know, is this training method that will that you can also adopt right maybe tweak it. But yeah, I couldn’t agree more, I think, you know, going forward, believing in yourself, of course, saying humble and open to input and feedback. But you know, nothing gets done unless you sort of act with conviction. You could just keep overthinking stuff. And, and the best thing to test whether you have a good idea or not is to actually go and do it. And then just start home, you know, low low ambitions, and then you can actually always add on to it with with customer feedback, right? And when it comes to products, of course, some, some products are hard to get to that minimum, minimal viable product level, right? Like our product took two years and years to develop. But we didn’t go out and launch a product that had all the features that we have

today, right? Even though back then we had envisioned most of them. And because we knew, okay, let’s start with something that we know is easy to communicate and measure and message around. And, and then we can go from there based on customer feedback. Next up is Dean Summers who swam 95.6 kilometers from Newcastle to Sydney. The articles that was written about the swim about that. What was it? 10, 10 plus hours where dark sky, it’s just you’ve got the Milky Way out there. The bioluminescence as well. What was the night time some experience like? Well, for the previous two or three years, I live on Cougis at night, you can see the sea, you can hear. I’ve been dreading is not the right word, but I’ve been a little anxious about a whole night swimming out in the ocean because it’s past the horizon from where I live. And I know soon I’m going to be out there in the water on my own with a kayak and it’s going to be a tough night. I

thought maybe I’ll get a full moon so I can see things, but the full moon wasn’t there. There was only what’s called a thumbnail moon, just a tiny slither of moon, but not enough to give any light. The sun was going down. The water was okay. It was just a little, a little bit of chop and a big lazy rolling swell. So that was quite okay. The kayakers were set. We’re all ready for the night time. I’d been in the water already for 12 hours, but I wasn’t feeling tired. I was feeling good. Okay, this is the next stage and I’m ready for it. Let’s do it. So the sun goes down, goes down behind the the mountains. I can see way off in the distance to the land side and it was getting darker in the water, but then all of a sudden night fell and the water just switched to black, just completely black. Okay, I’m ready to go the kayaks next to me and I’m looking up and I can see the milky way starting to shine and it was just

sort of at nine o’clock, I suppose you’d say an o’clock and it looked beautiful, but really, really bright. So bright you could read a book off I’d say. There were no other lights around me. We designed it in the back of the kayaks. We just put this tiny little red glowing light in the well of the kayak so there was no direct light. It was just a loom and that’s what I could follow. The big boat, the pilot boat was quite a way off, maybe half a kilometer away, so that had no ambient light to it at all. So it was just essentially me in the black ocean with a nice guy at night. Beautiful and as this milky way started to shine, all the stars started to come out too like little suns and so, so bright, so clear. I put my hand in the water soon after it got black and I was so happy to see bioluminescence and I don’t know if you swam with it, but when your fingers go it’s like shooting little stars at the end of your

fingers. It lights up these little pingy lights and they just all around you then your other arm goes in. Same happens there and you create a little cloud of stars that just gently as you move through the water, ping into your goggles and explode gently into your goggles in this beautiful bioluminescence color of blue and green and so you’ve got the milky way up here, you’ve got the stars that seem to be so low you could almost reach out and touch them and underneath you’ve got the bioluminescence giving a same sort of look as stars so no horizon too dark for that, but and there’s nothing on the horizon or you can see stars all around you. It was the most beautiful beautiful mind. This episode is brought to you by Pillar Performance. Our new sponsors Pillar are a sports micronutrition company and the easiest way to describe it is that while hydration and carbohydrates products will take you through to touch

the wall as fast as possible, Pillar’s mission is to get swimmers to the starting blocks in the best condition over and over again. I recently started taking Pillar triple magnesium after a friend had recommended it and it’s been a game changer for my sleep and recovery. I take one scoop 30 minutes before bed each night in the same way that you might start your day with a coffee, I finish it up with the magnesium and recover better for tomorrow’s session in the pool. Pillar Performance is used by some of the biggest names in swimming and triathlon including Zach Stubble to cook, Jan Frodeno, Ben Canute, Ash Gentle, Taylor Nib amongst a host of other well-known swimmers and triathletes. Where Pillar differs from other micronutrition you may have taken before is both the quality of the types of magnesium and the tangible results that I see on my garment each morning. If you’d like to try Pillar today head to PillarPerformance.shop and enter code effortless

for 15% off. That’s effortless for 15% off all first-time purchases or for anyone in North America. Enter the same code at thefeed.com. Next is Tracy Bowman who we’ve had on the podcast multiple times and she is a swim technique expert. She has huge background and history in studying and teaching freestyle technique and I think this is probably one of the most popular episodes that we had throughout the year. I’ve used some similar sort of cues I’ve talked about like I just I’ve I have called it an open recovery compared to a closed recovery where we’re thinking like closed armpit we want we need open up or underarms under the water we need open underarms under the water at the front as well and that in terms of the like the momentum that you get over the water your arm weighs a couple of kilos and then when you’re swinging it around over the top you can really get good good momentum over the water and carry that through

it’s that free free speed and when you see someone who’s not getting it who throwing themselves off balance and they’re coming way behind their body like you really notice it and it just it does impact how well they flow in the water so yeah it is if you get it if you get it right you notice a big a big difference and I’ve I’ve tried to turn that thought of a high elbow recovery into like the point that’s high it’s like I think if the elbow is pointing mostly to the sky as you come through in that that middle part okay that’s that’s what I’d think of as a high a classic high elbow recovery but yeah certainly not coming literally high over the water with next up is Nick Jankowski from Mets performance the things we learned from Mellied Athletes are useful it’s because like they’re the best in the world and they’re like we’re finding ways to improve them if if those little things improve them there’s probably parts of that that we can take and implement to the newbie

who is then going to get significantly better as a result like it’s not going to turn you into a pro overnight and we some of the really refined stuff probably still we go okay we might not use some of that because that’s a bit advanced or complex particularly on the training side of things like I’m not going to ask a brand new athlete to go and do like fight like 30 seconds at 500 watts on a bike like straight out the gap like yeah you’re probably going to work our way to that but like some of the basic stuff is like just keep in a zone two like you keep in a zone two that is actually your zone two not just one that Garmin told you it’s like well we actually assessed it and here’s the marker and the threshold well you go and implement that for three months you’re going to be significantly better off so like that is kind of an overall principle is the way I approach it like it’s no like real one thing it’s it’s just embracing the fact that

yes sport sport science is is far bigger than just Olympic level world championship type stuff it’s like yeah it plays a big role there but what we can learn from those people is is just as important to then apply to someone who’s getting into it for the first time because if you can if you can train a little bit more effectively I can guarantee if you’re an amateur who’s got to work a nine to five and you go I can’t do 300k’s a week like a professional marathon runner can but I can do 50k’s a week well how do we make that 50k’s as effective as possible so that you can still rock up to work and not be exhausted and then get home and see your kids and not be exhausted like there’s other factors at play like best in the world sometimes all they have to worry about is wake up train eat sleep go again but yeah that’s where that the sports science side just helps dial it in a little bit you don’t have to go overkill but it’s just like

taking those little bits and and just really like trying to learn the little tips and tricks that’ll make you significantly better at your level with the realistic expectation it’s like okay yeah we can probably gain a fair bit out of this but it’s not going to mean it’s not going to turn me into a pro athlete and I don’t have to be a pro athlete to go and do it um but all I’m trying to do is find ways to get me better next up is Jamie Fuller from EO labs who designed and developed the swim better handsets which measure your force and direction most hand paths I see most hands pass I see go out come in and then go straight back your first move is in and then out a little bit so you’re coming in and then pushing back from here but there are nothing stands out here and it’s and there’s no that’s the other thing mate that everybody says to me is oh can you give me Kyle Chalmers hand path and I’ll just copy that it doesn’t work that way

right I mean we’ve all we all need to find our own hand path and whilst you know at a very surface level you might think well you know if I’ve just got to have my hand pushing back I just need it to be straight that’s not the answer either because it’s about how we how we switch on our muscles and the best place for our arm to go and our hand to move in order to be able to switch on the muscles in the shoulder and the arm and the and down on the lats that’s what gives us our power and drive and that combined with the ability to hold that water and drive the body that’s the holy grail next up is marathon swimmer and coach Craig Lewin I was going to ask in terms of the marathon swimming is it is it an important factor there is it just being able to hold your hold your stroke rate hold your tempo aside from when you need to pick it up like is that uh something that’s you’d sort of look at a little bit more rather than stroke length which obviously we can’t

measure in the open water but like is it is it tempo yeah I mean stroke rate is pretty important you’ll see a lot of swimmers will have their crew with whiteboards and one of the numbers they’re writing down is stroke rate I think it’s also a number that observers for colder swims will often watch because it’s a if it drops below if it’s dropping rapidly and the swimmer can’t pick it up it’s a sign of hypothermia and it might be time to call a swim but stroke rate is one because it’s it’s that consistent motion throughout the swim mainly because if you start getting stretched out too much or you start revving up and you’re slipping you know if you’re in salt water it’s less dense than a pool it’s more aerated so you you need the turnover because even if you had if you had a seam stroke rate in a pool or over water you’re not going to go as far with every pull in the open water because it’s less dense water because it’s

aerated because there’s chop as well so that’s why the stroke rate does does tend to matter but everyone’s different like you’ll see people like adam adam walker i don’t know if you’ve ever talked to him but he’s a ocean seven swimmer and he has probably one of the longest strokes i’ve seen and it works so like everyone’s different but you know for average average people it’s generally the stroke keeping that tempo throughout and that consistent three consistent these consistency throughout is going to be a really important factor in their success next up is sharon van rovendal and malisha johnson who got first and second at the Paris Olympics in the 10 kilometer open water swim i think for me it’s going to be very different to sharon because i was the underdog i was a dark horse i wasn’t in any predictions whatsoever like i i believed in myself that i could do it but i am still developing my open water experience so you know i just had

to you know i had to get an individual podium and i didn’t know whether it would be this year or in the years to come but that was my goal um but yeah definitely this race like sharon said it was uh i i enjoyed it um because we were battling the conditions of the course the environment not the the pack of girls around us so you actually just got to put your training on display in my opinion um and i think that’s that was how it showed in the end it was it was your training tactical your endurance your your speed all the things that sharon mentioned and you didn’t have have had the big pack of girls that you know that were holding or pulling you back or bumping into each other and yeah so i think you know it was definitely a race that i like yeah to get my first international medal individually at an olympics like it was unbelievable and obviously with australia being on such a different time zone the amount of

the public back home who actually got the chance to watch my sport you know sometimes it’s a bit of an underrated sport and um it’s just been fantastic the the support and the the messages and just even the people still today who are coming up to me and just talking about the the iconic swim that i did and yeah you know i think yeah it’s definitely been a bit of a journey i’ve done a bit of an alternative route as an australian swimmer to get to get here um so yeah it was definitely yeah a fantastic feeling on that finishing line like to like i’ve actually done it you know like my my my big decisions that you know might have been debated at the time like they’ve paid off so for me like it was like i only had the pressure that i put on myself going into that race i didn’t have anyone else’s pressure i don’t think even the commentary knew how i was until halfway through the race like i think i didn’t know what to say like my mum just kept saying i think

they handed him notes on you halfway through the race because suddenly all these facts came out you know so i had a very like a very different probably thing to what shine’s going to explain next up is beck keith who is a former professional triathlete and now triathlon coach whatever works is what happens under the water like you got to get it in the right spot what happens under the water is so important that’s where i was obsessed with your videos because i try to get videos of my athletes and i couldn’t have an underwater camera i was like watch this guy because this is a free thing the catch is everything and they look at it they’re like can’t keep my elbow up what’s the thing and i make them watch your videos because what’s happening under the water is way more important than over it it can look yucky above the water but it has to be like a strong pull through right yeah yeah it’s exactly right and i’ve got a similar approach where it doesn’t

matter what’s happening over the water as long as that’s not impacting you under the water in a negative way so it can be quite scrappy over the top and when i was the i did a season of triathlon i did it for one year just as a bucket list to do an Ironman and what did you do which one well i was booked in for Melbourne Ironman and this that was the year that they cancelled it so i had to i traveled over to Taupo and did it there instead that’s a lot too yeah the like i’m glad i did it though because the swim was mass start flat conditions in a lake and i had how tiny did you go like 49 or 48 or something uh 47.01 i did oh my god record that’s insane next up is Sandra Howell who has a background in swim specific strength and you know a general guideline that i tell all of my athletes and my clients is that like you don’t see any there there’s not any notable strength gains until about six to eight weeks

of consistent strength training and consistent strength training would mean you’re lifting at least twice a week not even once a week so if you’re just lifting once a week the amount of work required to see progress is going to take probably double the time right you’re just not building breaking down muscle at a consistent and steady enough pace to see change quick enough but if you’re lifting at least twice a week so maybe even three times a week you’re going to see those gains a lot quicker and so typically i tell my athletes you know who are consistent give yourself about eight weeks give yourself two months okay of being consistent stick to it keep progressing and then you’re gonna really see notable performance differences after that especially when you are consistent with it because the first you know one to two months of lifting a lot of that is just you know tearing down your muscles you’re just super sore super stiff all the time especially if you haven’t

lifted in some time right and so that’s you know and yeah so that’s the thing people think that oh i lift you know working out means i’m building muscle actually it’s quite the opposite you work out and you actually break down muscle that’s why you get sore you you get micro tears in your muscles so the more you train the harder you train the more you’re breaking down muscles you’re in more of like a catabolic state and so that’s where nutrition comes in right nutrition is the thing that helps build muscle it puts you in an anabolic state and that is what helps you rebuild your muscle helps with muscle protein synthesis is really making sure you’re eating enough protein for your particular physique you know for your body weight next up is New Zealand swimmer and coach laura quilter is how would you describe say a 50 sprint technique to someone one of those things that you’re feeling for or trying to achieve when you are

sprinting it’s it’s like calculated chaos in a weird way so you need to be performing with the most amount of aggression and power that you can but it has to be funneled through an effective mechanics and i quite like i think it was Cameron McAvoy he talks about the fact that swimming is a cyclical sport and basically as long as you get that one cycle correct all you have to do is replicate that for 20 to 30 seconds so when i started to change my stroke primarily it was focused on my hips staying a little bit more level in the water and a lot more rotation it through the upper body and the shoulders i did notice that in the early stages i’ve got quite limited thoracic mobility and that kind of felt like i was jammed up a bit so i did have to spend a bit of time on mobility as well to actually even swim like that and with the sprint style pulling a lot straighter under the water was a new concept to me and that came that comes with a whole lot of other

challenges i wouldn’t go tell most people to swim a 50 style because it does put so much more pressure on the shoulder which really emphasized the need to get a lot stronger in the gym so the three key aspects that i did start to train with i was using resistance training a lot more than i had formerly so that was you know your parachutes fins and socks which i’d never use i really like drag socks actually more than the parachute i actually really detest the parachute so a lot more resistance training a lot more work on the dive mechanics and then just that you know still hips with a big kick and the power coming through the shoulders and and with the socks so the drag socks for people listening it’s not just normal socks these are like special sort of swimming next up is cap matthews who got second at the iron man world championships in nice this year and i think again like i’ve one of the biggest things i’ve learned this year this is me summarizing my

waffley story is that i really love learning like the sort of psychology from books and then trying to sort of you know implement it in myself i guess um so yeah the book itself was called the reality slap from ross harris it was like um he also wrote the happiness trap which i think i tried to read and i was like not interested in it’s quite a big seller though and whereas yeah the reality slap was it’s about radical acceptance and again just like things like that like this i feel like is a self-development thing that i actually find really sort of fascinating which was sad um and then another book i was really at the time was called perform under pressure by kerry evans so again like reading them both or listening to one and reading one was actually really nice to sort of you don’t just get obsessed with one sort of fad like thought processing you can you can see um a bigger a bigger picture perhaps and like take different elements of it

so yeah i think that’s something that i’ve learned as a sort of again as like whole is like that ability to cope with unexpected um problems which sounds mad but it took a cough injury after the big accident um and i guess like yeah like being calm more calm in situations that are out of my control so for example in nice like having the the cramping issues i looking back on it i actually realized that yeah it was quite good that i was able to be like okay i’m cramping what can i do about it you know remove myself look at it from the outside assess the situation and i i think like you just sort of do that without realizing but those are the processing steps that these books sort of actually go through and i wonder whether i learned that from reading for example like ah okay so this is either my muscles aren’t strong enough or you know simple things but when you’re under pressure the cognition is often much harder to deal with and then obviously the emotion of it

all so yeah took on some fuel did a bit of walking did what i could just cracked on so i think yeah i think that’s a big sort of lesson that that ability to deal with um mishaps and next up is ryan evendon who worked very closely with andy donelson in terms of his strength training and ryan teachers and coaches swim specific strength in perth and it’s up to us as this s and c provider to manage their load so they’re not going into the next session soar because at the end of the day you’re only going to get better from what you recover from this is you know i’m an s and c provider who works with swimmers my job is to make sure they can swim in the water to the best of their ability every time they get in the water my job is not to kick people in the butt and make them soar for weeks in in my own way of trying to fulfill my own needs as an s and c coach to make myself feel relevant my job is to make sure that these guys get in the water

do and can continue to perform in the water yes sometimes they’re going to get soar and that does happen but that’s not the goal i don’t want anyone to be soar we have a rule with my gym program if they’re so if they do a session and they’re soar they’ve got to tell us because we don’t allow we don’t want it to happen twice we want to just make sure that they’re doing what they can and they’re maximizing every swim session they can do and there’s a lot of ways that you can do that one might be okay the volume isn’t very high the intensity wasn’t very high so what did you do in terms of recovery like how’s your nutrition what’s your sleep like did you hydrate effectively do we need to bring in some recovery aids just to help speed up that process for you or is this going to just be something that we’re going to have to take okay this happened this week we’ll make a quick adjustment for your second session in the week

and then we’ll come back to that session at same light and see what what happens because it might have just been it’s a lot of new stuff in the program the adaptation process was your body just freaked out of it but you’ve got to also go okay well we don’t want that to happen too often because then they’ve had two crap sessions that week oh in two weeks and i don’t really want that i want people feeling fresh because at the end of the day they need to swim fast in the water to get faster in the water they don’t need to lift heavy in the gym to get faster in the water necessarily it does help though gotcha so the reason you don’t want them coming or leaving a session a gym session sore is because it’s obviously going to impact their performance in the pool and if you’re doing that too much you’re just not going to get the gains from the from the swim what’s the risk reward ratio on that if that makes sense like

if i’m belting someone in the gym you know twice a week and they’re turning up every after every session they have with me to the next session in the water and they’re sore they’re going to have a crap session you know at least twice a week if they get 48 hours of doms they’re going to have maybe three crap sessions what ends up six crap sessions a week but maybe they only had one good session that week they’re probably not getting what they need out of those swim sessions thanks for listening to the effortless swimming podcast if you’d like us to help you become a faster more efficient swimmer go to www.effortlesswimming.com