Welcome to this week's episode of the Effortless Swimming podcast. My guest today is four time guest, Tracey Baumann. On this episode, we're talking about the speed equation, your combination of stroke length and stroke rate, and how to find that sweet spot for whatever distance or whatever effort you're doing.

This is really the art of it. This is the art of swimming where we want to develop good technique, but then in order to swim faster, we need to make sure that we maintain that technique. but we consider the stroke rate side of the equation. So on this episode, Tracy and I talk about how to find that sweet spot, some sets and some ways that you can practice this and find this in training and some ways that you can develop gears in your swimming.

If you find that you're stuck and you can't get faster and you've only got this one speed that you're always stuck in, how can you actually go about developing those different gears? So let's jump into the episode with Tracey Baumann.

02:58 Everybody Can Learn Something 04:48 Direction of Energy 06:44 Purposeful Exageration 08:42 Remembering Knowing Where To Look 09:50 Fingernails Forward     12:21 Flattening Out A Tablecloth (Breast Stroke) 13:31 Speed Equation  17:18 What is the Magic Number? 19:53 Sets 21:25 Fast and Slow Tempos 26:42 Having Different Gears 34:54 For Intermediate Swimmers 36:18 What People Should Know 38:31 Intention Setting

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 a hundred 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.

01:18 James Lawrence 02:44 Sharon Van Rouwendaal 05:11 Hollie Buerckner 06:49 Jarrod Briffa 08:55 Dan Eisenhardt 10:07 Dean Summers 13:18 Tracey Baumann 14:44 Nick Jankovskis 17:04 Jaimie Fuller 18:17 Craig Lewin 20:02 Sharon Van Rouwendall and Moesha Johnson 22:32 Bek Keat 23:56 Sandra Harrell 26:09 Laura Quilter 28:18 Kat Matthews 30:39 Ryan Evernden

Are you struggling with the unpredictability of open water swimming? I used to hate every second of it, until I learned these tips, which completely changed the way that I thought and went about open water swimming. In this episode, you'll learn how to transform your swimming from feeling anxious and uncomfortable in the open water, To feeling confident and at ease.

00:00 Introduction 00:52 Don't be a victim 01:42 Sighting 04:01 Course Recon 04:50 Goggles 05:25 Stroke Changes 09:19 Stroke rate 10:21 Why am I Slower in open water? 11:57 Drafting 14:41 Pack swimming 17:41 Wetsuits 20:24 Bi-Lateral Breathing 21:20 Dealing with cold water 22:28 Tides and currents 24:00 Entry and exit  25:33 Dealing with panic 27:20 Practice in the pool 29:39 Race Day Strategy 31:35 Swim camps

Ryan Evernden is the founder of Formidable Strength and Conditioning, a coaching service that’s reshaping how swimmers integrate strength training into their routines. Ryan isn't just any strength coach; he specializes in tailoring strength and conditioning programs specifically for swimmers, helping them power through the water with more speed and resilience while safeguarding against injuries. Today, Ryan will share his insights on the essential strength exercises for swimmers, how to prevent common swimming injuries, and some truly inspiring success stories from the athletes he’s worked with. Whether you’re a competitive swimmer looking to enhance your performance or a recreational swimmer aiming to swim smarter and stronger, Ryan’s expertise is sure to provide valuable guidance.

02:19 Veering towards Strength Training for Swimmers 03:11 Trying to Create Swimmers For Life 04:14 Preventing Injuries 04:32 Coming Right Back Around The Basics 06:14 Assessing Mobility and Range of Motions 07:20 Improving Overhead Range of Motions 11:18 Starting Inside Out 12:13 Finding The Balance  14:51 Strength Required For Long Distance Swimmers 21:38 How Do I Fit My Strength Sessions 29:00 Common Misconceptions 35:33 Age Group Strength and Conditioning

What does it take to finish second at the Ironman World Championships? In this episode, I'm joined by professional triathlete, Kat Matthews, who's not only a fierce competitor, but also a source of inspiration for anyone looking to elevate their performance. Kat opens up about the strategies and habits that helped her climb to the top, from staying consistent with her swim training, even while traveling, to making small technique tweaks that delivered massive results.

We talk about her mental approach to open water swimming, How she tackles the swim to bike transition, and the mindset required to thrive in tough race conditions. Kat also shares her journey of recovering from injury, and how it transformed her mental resilience. We discuss why creating a stable training environment, and dialing in proper nutrition, and learning to fuel correctly during workouts can make all the difference.

Not just in racing, but in life. Whether you're a triathlete, a swimmer, or someone looking to gain a competitive edge, This episode is packed with actionable tips and powerful insights to help you achieve your best. So dive in and let Kat's story motivate you to push past your limits.

03:02 Leading up to the World Championship. Keeping the consistency and structure.

06:59 Vo2 Sets.

09:13 Travel and Training Calendar.

10:44 No Pressure Swims.

12:48 Change of Pace, Feeling of Control.

17:02 Swimming From Inside Out.

19:14 Race Conditions.

24:52 Don't Be A Victim

26:50 Openwater Stroke.

28:04 Bike Transition

33:00 Creating a Stable Training Environment

39:54 Fueling Correctly.

Mitch Kibby is a professional triathlete who's placed 16th in the 70.3 World Championship. He began his triathlon career without a swimming background, and has gone on to compete with some of the strongest swimmers in the pro field. This is how he did it.

00:22 Introduction 00:57 Favourite cue 01:56 Kick 03:03  Breathing both sides 05:11 Catch and pull 08:38 Developing speed 09:57 Long-term approach to improvement 10:33 Finding the right company and support

With experience coaching over 8,000 swimmers, I'm sharing what really works to improve your freestyle—from finding a relaxed, efficient stroke to mastering the catch and pull. Tune in now!

00:34 Introduction 00:59 The Importance of Relaxation and Breathing 02:54 Reducing Drag for Better Swimming 04:41 Achieving the Perfect Body Position 06:04 Effective Leg Movement and Core Engagement 09:56 Mastering Rotation 13:21 Breathing Techniques 17:01 Recovery and Entry Position 23:40 Perfecting the Catch and Pull 30:55 Finish of Stroke 32:43  Rhythm and the Timing of the Stroke (the dance)

In this episode, we sit down with Tracey Baumann to explore swim stroke synchronization and body connection for a more efficient swim. We discuss six key synchronization points, the importance of feeling the water, and the role of joint mechanics in creating a powerful stroke. Tracy shares her coaching evolution toward focusing on technique and sensory cues, emphasizing the benefits of short-interval training. Tune in now!

00:08 Introduction 01:12 Upcoming Swimming Camps 01:34 Meet Tracey Baumann 2:23 Starting with Stroke Synchronization 3:17 Building the Stroke from the Inside Out 6:45 Avoiding Dead Spots in the Stroke 10:12 Six Key Synchronization Points 17:37 Transferring Pressure and Connecting with the Water 22:52 Softening the Hands for Better Connection 27:00 Effective Coaching Language 29:40 Grounding and Body Awareness 36:00 Short Interval Training 38:40 The Impact of Bones and Joint Mechanics 42:37 Get in touch with Tracey!

Kiah Melverton, an Olympian, former world record holder, and World Championship silver medalist, joins us in this episode. Kiah offers advice on improving freestyle technique, highlighting key areas swimmers should focus on to achieve a faster, more efficient stroke. Tune in now!

00:30 Meet Kia Malverton 00:5 Head and Body Position 01:26 Kicking 04:01 Recovery and Catch 05:24 Breathing Techniques and Rhythm 07:17 Racing Cues and Technique Focus 09:15 Reflecting on Career Highlights 10:12 Advice and Training Insights 11:56 Challenging and Favorite Sets

I’ve spent 25 years helping adults become better swimmers, from beginners to pro triathletes. In this podcast, I’ll share what really works to go from feeling slow and frustrated to swimming fast, efficiently, and effortlessly.

00:00 Introduction 00:54 Balancing Tension and Relaxation 01:34 Reality vs Perception  02:24 Finding Your Unique Swimming Style 03:34 The Importance of Technique Over Effort 04:48 Kick Supports NOT Propels 05:57 Overthinking vs Feeling the Water 07:35 Swim Softer to go FASTER 08:42 Consistency is KING 11:14 Don't train like a runner! 13:26 Using Swimming Aids 15:09 Developing Your Stroke Step-by-Step 16:37 Long-Term vs Short-Term Goals 18:34 Strength and Mobility 20:08 Slow to Fast  21:14 Stroke Length vs Stroke Rate 23:26 Training for Specific Events 24:39 Open Water Swimming Tips 25:45 Turn off distraction!