OUTSWIM for Masters Swimmers

Today's guest, Brodie Hynes, is flowmazing! He's an MIT  graduate who studies hydrodynamics, is a coach and a national champion swimmer himself.   Brodie shares insights and tips on swimming the 200 butterfly event, emphasizing the importance of not being afraid it and maintaining a smooth and flowy technique. You will also learn what throttling means, as Kelly  and Maria did. 

He also discusses training strategies and some valuable sets to help anyone prepare to swim this grueling event.  The conversation highlights Brodie's sense of humor and his perspective on diving into the water as a rewarding experience. 

Listeners will gain valuable swimming advice and enjoy Brodie's witty and engaging personality.  Witty Wordplay: 

1. Flowmazing: Reflect the seamless and amazing flow of movement in the water during swimming.
2. Hilarifamilish: Highlight the humorous and family-like atmosphere that brings joy and laughter to swimming practices and meets.
3. Throttlesplash: Emphasize the powerful and energetic splashing that occurs when swimmers throttle through the water with different speeds.
4. Team Chit-Champion: Capture the camaraderie and playful banter that takes place among teammates, elevating the team spirit to champion levels, while sometimes creating stuff that sounds good if people don't volunteer it .

Sets that may help you build yourself up for a 200 fly:
10 x 50 fly with 30 seconds rest between each
10 x 100 alternate fly and free with 30 seconds rest between
10 x 100, 75 free 25 fly with only 15 seconds rest and hold the same pace. 

And remember, if you sign up for it, then you should believe you can do it! 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Can this former overweight chef convince you to do an Ironman? We delve into the captivating story of 38-year-old Will Liebig, a former chef who went from weighing 300 pounds to becoming a high-performing Ironman triathlete. Now he weighs a lean 174 pounds! Will's journey of transformation and inspiration is nothing short of remarkable as he shares his insights, tips, and lessons learned from his incredible journey. Whether you're a seasoned athlete, a fitness enthusiast, or someone seeking motivation to overcome personal challenges, this episode is a treat. And it might inspire you to do great things with your cooking!

Will's best Ironman time (so far) is 9 hours and 15 minutes. According to TriGearLab, the average Ironman time for men is 12 hours and 38 minutes, and the average Ironman finish time for women is 13 hours and 35 minutes. Since improving his swimming leg of the triathlon as a member of Swim Melbourne Masters, Will has become even better as a well-rounded triathlete.

Discover how commitment, consistency, and a supportive community helped Will achieve his goals and how he navigated the rough patches along the way. Don't miss out on this inspiring conversation that will ignite your own champion's mojo.

You'll hear:

• What motivated Will to drop over 100 pounds
• Best advice for getting in shape
• Ironman Chef's approach to healthy but delicious eating
• How having patience pays off in the Ironman game
• How grandparents and an uncle played a role in his life
• The power of love (not just the love of Lane 4)
• Overcoming grief and alcohol
• About body dysmorphia
• Recipe for homemade mayonnaise
• "Plating" explained
• Eternal song choice "People Are Crazy" by Billy Currington

Photo Courtesy of Will Liebig after completing the 2023 Boston Marathon

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Discover the remarkable story of Diann Uustal, a 76-year-old multiple world record holder in masters swimming, as she shares her inspiring journey as she heads into major back and neck surgery this very week. Diann is a member of the Sarasota Sharks Masters Team and from breaking records in challenging events to swimming through constant pain, Diann's unwavering mindset and faith will leave you in awe. 

Hear her discuss her training schedule, overcoming obstacles, and setting new goals, including her determined comeback at age 80 after recovery from surgery. This brief but powerful interview will ignite your own resilience and leave you inspired to chase your dreams. Tune in to this must-listen episode and witness this champion's spirit firsthand. 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Can the 200 Breast be made easier? National Champion Breaststroker Michael Aubrey of Palm Beach Masters thinks so! In this episode, he shares some of the best advice we've ever heard for swimming the 200 breast and more. Listeners will learn about Michael's daily practice routine, a combination of dry land and wet training, having the right coach, and seeking guidance from experienced individuals to achieve success in any activity. 

You will also discover the importance of little tips and techniques, consistency, and staying focused in sports and other aspects of life. For those who didn't grow up doing breaststroke, Michael reassures them that it's not impossible to learn with practice, perseverance, and a growth mindset. He also provides valuable insights on how to swim a 200 breaststroke, including the cadence, pacing, and energy conservation for the last 50 meters. Listeners can even learn Michael's specific cadence for the 200 breaststroke, which can serve as a helpful reference to improve their swimming technique and even help Kelly set a record.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Ready for some quick Champion's Mojo? 37-year old Sarah Swoch, a Masters swimmer for St. Pete Masters (since the age of 18) joins the show right before her 100 butterfly at YMCA Masters Nationals. Sarah shares her love for the Masters swimming community and her training routine, which includes swimming five to six times a week and rock climbing twice a week. She also talks about her career as an eighth-grade science teacher, the importance of promoting science education and how we can use science to swim faster. Finally, Sarah answers the question we always want to know, what goes through your mind when you dive in the water?.....It's short and sweet, give it a listen!

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Ready for some Mojo from Adam Ritter, a member of the Palm Beach Masters and a 37-year-old world record holder? We caught up with Adam on deck at the YMCA Masters Nationals, where he dominated with six gold medals in his first short course meet since before the COVID break.

Discover the swimming strategies and energy management techniques that Adam uses as a multiple-time national champion and world record holder. Ritter shares his approach to racing, emphasizing the importance of managing his race and avoiding exhausting himself too quickly. He also discusses his training regimen, which involves swimming and weightlifting, and focuses on technique and quality.

Ritter reflects on his family's legacy of swimming success but notes that he did not feel pressured by his world-class swimming parents. His parents allowed him to excel in the sport and discover it on his own terms. Hear why Adam is inspired by 78-year-old fellow teammate Dave Quiggin in the pool! Give it a listen to find out...

The picture shows Adam with his parents James and Susan Ritter, taken by Kelly Palace at the 2022 Masters Summer LC Nationals.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

Kelly and Maria dive into the question of whether swimming gets easier, and share their personal experiences and insights on overcoming challenges in the water. From breathing techniques to mindset shifts, learn practical tips to improve your swimming performance and make your time in the water more enjoyable. 

Whether you're a beginner or an experienced swimmer, this episode offers valuable wisdom and inspiration to help you enhance your swimming skills and dive deeper into your swim adventures. Don't miss out on this compelling conversation that will leave you itching to jump in the pool and see if you can make swimming fast easier!

Topics:
-Air hunger
-Swim/Run comparisons
-Olympic Swimmers like Alex Walsh (our photo model for this episode's artwork) make swimming look easy, but is it for them?
-Is fast swimming easy?
-Overheard on deck?
-How do you feel like a mermaid?
-Why you should warm up your lungs
-Takeaways

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

This episode is about the impact of emotions on athletic performance and how using the most powerful positive emotions can make you perform your best!  Kelly and Maria agree that an athlete's (or any kind of performer's)  emotions before an event, can impact their results in a big way.

Positive emotions such as love, gratitude, and compassion produce oxytocin and norepinephrine, which make us feel good and powerful, while negative emotions such as fear, guilt, and shame produce cortisol and make us feel down and negative. 

You'll also hear about the idea of using positive emotions to enhance performance, such as the idea of thinking of 10 positive emotions to evoke before a race to uplift you. And learn tips for getting rid of negative thoughts. 

Here are topics in the show:

1. Posture, facial expressions, and body language can predict who will win a race as Kelly observed at 2023 Women's NCAA Swimming Championships.
2. Positive emotions like love, gratitude, and compassion can produce oxytocin and norepinephrine and enhance performance.
3. Negative emotions like fear, guilt, and shame can produce cortisol and reduce performance.
4. Episode #200 references the interview with top-notch masters coach Mark Kutz who says you better love swimming and working out.
5. The idea is based on Biologist Bruce Lipton's work from his book The Biology of Belief and the global Human Affectome Project which studies emotions and performance.
6. Experts believes that what's in your mind impacts your performance.
7. Maria can tell how a workout will be based on how she feels before it.
8. Fear can be useful to amp you up, but being overly fearful can hurt performance.
9. Changing negative thoughts to positive ones can change your whole day. Try fake it until you make it.
10. Having a history of success can make competition fun, but a series of poor performances requires changing your thoughts to perform better.

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Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

If you want to take your swimming to new heights this interview is for you! You'll hear great stories, tips and advice for getting faster from the extraordinary Masters Swim Coach Mark Kutz, of NOVA Aquatics of Virginia. Join Kelly and Maria for the 200th episode of Champion's Mojo!

Just a few of the topics and stories:
1) A new masters swimmer that has gone from barely being able to swim to darn fast!
2) The 3 most important things Masters Swimmers need to be doing
2) Why just swimming laps may be hurting your progress
3) What kind of sets that will make you faster for longer races
4) A mile that Coach Kutz swam where a piano fell on his back
5) The importance of enthusiam
6) The history of broken-mile-Friday
7) (Almost) everything you need to know about this magical swim coach, Mark Kutz!
8) And as always.....Kelly and Maria wrap the interview with their popular TAKEAWAYS!

Coach Kutz has been coaching with NOVA Aquatics of Virginia in the Richmond Virginia area since 2002 and before that with many of the top clubs in the Richmond area, coaching both youth and Masters swimmers for decades. Mark swam at the division 1 level at VCU and earned a degree in Health and PE and was captain of the swim team his last two years. Mark has coached many US National Masters Champions as well as world-record holders. 

He's also a Masters Swimmer himself. What Mark’s resume doesn’t officially show is that he’s encouraged and inspired young kids in the NOVA program who have gone onto be Olympic Champion’s and while he wasn’t the “coach of record” he worked with these champion’s when they were developing. 

Mark is a certified level 4 US Swimming coach. In 2012, he won USMasters swimming’s Kerry O’Brien Coaching award, which is given in recognition of coaches who have done a great job in building strong USMasters membership in local communities. He has contributed regularly to the US Masters Swimmer magazine.

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

This episode is a great Q & A on how to improve your starts off the block with some very basic information, and some lesser discussed deep dives on the topic to give you an advantage in your next race. 

• Multiple tips for how to improve your pool starts and when to go to the block
• When the heat before yours finishes, you will hear three short whistles, and then one long whistle. The long whistle indicates that you can step onto the block.
• Once you are on the block, curl your toes around the front edge, and when they say "swimmers take your mark", lean forward.
• For Masters you don't have to start on the top of the block; you can start on the edge of the pool or even in the pool.
• Some pools have a starting wedge behind the block, which is similar to what is used in track and field.
• When starting, swimmers want to push off with their feet and extend their arms to create momentum.
• The goal of a good pool start is to have a long and fast glide underwater, which saves time.
• It’s recommended to practice starting with a coach or experienced swimmer, and filming yourself to see what you can improve.
• Experts suggests doing dryland exercises to improve your strength and explosiveness off the block, such as box jumps, squats, and lunges.
• They discuss how the start is the low-hanging fruit for improving swim times.
• Getting a good start is important because it sets the momentum for the race.
• Swimmers should aim for a streamlined entry into the water to reduce drag and cut off seconds from their time.
• The best way to improve starts is to practice regularly, and even doing one start after each practice can lead to significant improvements.
• The minimum starting depth for any start is five feet eight inches of water to prevent injury.
• We touch on the issue of goggles falling off during races, and the best advice is to get them off as soon as possible if they become a hindrance. 

Email us and/or find out more about the host at www.KellyPalace.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.