The Effortless Swimming Podcast

Tracey Baumann is back! Learn how better arm recovery can improve your balance, protect your shoulders, and help you swim with less effort. She breaks down the most common mistakes that lead to shoulder pain, dropped hips, and extra drag, then shares simple drills to help you swim smoother and more efficiently. We'll also share details about the Melbourne swim clinic we're running together on October 25. Tune in now!
00:33 Meet Tracey Baumann
01:47 Why Recovery Matters
05:24 Common Recovery Mistakes
08:54 One Unit Recovery Cue
11:23 Elite Examples: Sam Short
13:26 Fixing High Elbow Myths
19:11 Wetsuit Shoulder Tips
22:15 Connection Through the Core
34:01 Build Length From the Wall
34:43 Clinic Announcement Melbourne
36:18 Where to Find Tracy

In this episode, I join the TriVelo Podcast to share my approach to swimming faster and more efficiently in open water. We discuss where to focus first when improving your stroke, the differences between galloping and balanced swim styles, why I believe many triathletes kick harder than they need to, and practical ways to stay calm and confident when racing in open water.
We also dive into my thoughts on the Enhanced Games and the journey behind developing NanoClear anti-fog goggles to solve one of the biggest frustrations swimmers face.
A big thanks to Gerard Donnelly and Jordan Donnelly from TriVelo Coaching for having me on the podcast. If you're a triathlete looking to train smarter and race faster, be sure to check out TriVelo Coaching.
0:11 – The starting priority for your stroke
2:09 – Analyzing Open Water galloping action
5:21 – Why you shouldn't swim like a speedboat
6:59 – The secret to fixing dragging legs
8:27 – Which Pro Athlete Has The Style To Copy?
11:33 – The kicking mistake costing you more time
15:00 – How to simulate open water in the pool
24:13 – How to sight without breaking your rhythm
27:50 – The recovery adjustment for choppy water
31:04 – Where to apply power in the pull
36:14 – Threshold sets to build raw durability
39:41 – Overcoming physical panic and hyperventilation
45:15 – Shifting your mindset on the beach
51:38 – Our honest thoughts on the Enhanced Games
56:13 – Designing a fog-free goggle

Most marathon swimmers would overlook the critical role of mental resilience—until they're fighting waves, exhaustion, and doubt in real time. Tim Denya, an elite coach with over 250 English Channel crossings, reveals the unspoken truth: mental strength is just as vital as physical endurance in conquering ocean swims.
In this episode, Tim unpacks the training secrets behind his staggering success rate, emphasizing how strategic mental preparation and clear communication turn tentative swimmers into ocean conquerors. Discover why long-distance swim training isn't just about logging kilometers but about pushing the mind and body to new limits—all while maintaining focus, confidence, and calm amidst chaos.

00:00 Introduction to Marathon Swimming and Tim Denya
02:51 Training Camps: Preparing for Marathon Swims
05:17 The Balance of Physical and Mental Training
08:25 Technique vs. Conditioning in Swimming
11:20 The Importance of Trust in Coaching
14:20 Managing Expectations and Anxiety in Swimmers
17:01 The Role of Purpose in Endurance Swimming
20:03 Adapting Training to Individual Needs
22:48 Evolution of Coaching Philosophies
25:43 The Importance of Nutrition in Training
28:19 Documentary Insights and Storytelling in Swimming
36:27 The Importance of Connection in Coaching
39:14 Empathy and Trust in Coaching
44:17 Navigating Challenges During Long Swims
50:30 The Art of Coaching: Balancing Emotion and Objectivity
57:35 Learning from the Best: Insights from Elite Swimmers
01:06:11 Continuous Learning and Adaptation in Coaching

What separates the fastest triathletes from everyone else in the water?
In this episode, I share the seven biggest swimming lessons I've learned from coaching professional triathletes over the past decade. We dive into body rotation, kicking, using your lats effectively, increasing stroke rate, breathing strategies, and the open water skills that can help you outperform faster pool swimmers. Whether you're training for your first triathlon or chasing a new personal best, these practical coaching insights will help you swim faster while saving energy for the bike and run.
 
00:25 Rule #1 – Rotate Enough for an Easy Recovery
01:59 Rule #2 – Your Kick Matters More Than You Think
03:31 Rule #3 – Your Lats Are More Important Than Your Catch
06:32 Rule #4 – Increase Stroke Rate the Right Way
08:11 Rule #5 – Learn to Swim Hard for Longer
10:52 Rule #6 – Your Hips Are the Engine Room
11:44 Rule #7 – Breathe as Often as You Need
13:09 Bonus Rule – Open Water Skills Beat Pure Speed
14:56 Free Freestyle Technique Checklist

Most people assume ice swimming is just for the crazy or extreme athletes — but what if it's really a gateway to resilience, mental clarity, and community? In this episode, journalist and ice swimming champion Chris Ballard reveals how daring to step into freezing water can transform your mind, body, and life. Whether you're skeptical or curious, Chris shares mind-blowing stories of how cold water exposure can push you past perceived limits and build unshakeable confidence.
From the early days of cold showers to competing in the UK's elite ice swimming events and even becoming a national champion — Chris demystifies the science and psychology behind this ancient practice. You'll discover: the surprisingly simple ways to get started with cold plunges, how mental toughness overrides fear, and the powerful benefits that extend far beyond the water. He breaks down the core principles that help seasoned swimmers keep pushing, and reveals how this challenging ritual is a 'quick fix' for mental health, emotional regulation, and resilience—especially for those facing trauma or life's hardships.
This isn't just about cold water — it's about how you can use the cold to unlock a more resilient, focused, and connected version of yourself. If you've ever wondered what it takes to turn discomfort into a catalyst for growth, or if you're searching for a community that's as committed as you are to doing the hard things, listen now. Perfect for anyone curious about the transformative power of cold water, or eager to break free from comfort zones—this episode may just redefine what's possible for you.
Chris Ballard is a renowned journalist, author of The Plunge, and a competitive ice swimmer who's shattered stereotypes and myths along his journey. His insights into endurance, community, and mental health offer invaluable lessons for both beginners and seasoned athletes alike.
Get ready to shiver, learn, and be inspired to dive into your own personal plunge. The cold isn't the challenge — it's the doorway to a stronger, calmer, and more fearless you.
00:00 The Journey into Cold Water Swimming
09:34 The Historical Context of Cold Water Swimming
15:03 Community and Mental Health Benefits of Cold Water Swimming
20:29 Personal Reflections and Future of Cold Water Swimming
20:37 Cold Water Therapy and Its Benefits
23:41 Getting Started with Cold Exposure
27:21 The Challenge of Open Water Swimming
28:39 Swimming Technique and Injury Prevention
34:54 The Journey of Writing and Swimming