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RJ Talyor is the Founder and CEO of Backstroke a AI for eCommerce generative content platform for email marketers. Instantly create on-brand, high-performing email subject lines, preview text, mobile push notifications, and SMS messages.Summary of PodcastPodcast introduction and guest backgroundGraham and Kevin introduce the Next 100 Days Podcast and welcome RJ Talyor from Indianapolis. RJ describes Indianapolis as offering the best of a big city with a small-city feel, with about a million people, great sports, culture, food, and good cost of living. He has traveled extensively but always enjoys returning home.Backstroke's AI email generation platformRJ introduces Backstroke.com, which generates performant email campaigns for e-commerce retailers selling clothes, pet food, furniture, and other products online and in-store. E-commerce brands typically expect 20-50% of revenue from email marketing while sending 3-5+ emails weekly, with customers spending 8-12 hours per campaign. Backstroke reduces this to approximately 15 minutes while personalising content so each customer receives a different message tailored to their interests and behaviour.Personalisation through data and engagement Backstroke personalises emails using multiple data layers: subscriber status, past engagement (opens, clicks, conversions), and appended third-party data revealing demographics like age, location, and gender. When additional data is unavailable, the platform uses progressive profiling—analysing engagement patterns to infer preferences. For example, if a customer consistently clicks on men's content over women's content, or prefers dark-coloured shirts over light ones, AI identifies these patterns to drive personalisation, which is more effective than manual analysis.Real-world personalisation: from negative to advocateGraham shares a personal story about Son of a Tailor, a Portuguese apparel brand, where his initial experience was poor—they sent him a shirt too short for his frame. However, the company responded exceptionally well, ultimately creating a monogrammed, high-quality shirt that transformed him into an advocate. RJ explains this is valuable data: AI can flag customers who experienced negative-to-positive journeys as potential super-fans or loyalty advocates, a pattern most marketers miss because they lack time to identify such nuanced customer experiences.AI pattern recognition beyond traditional metricsTraditional RFM (Recency, Frequency, Monetary) models reduce customers to transactional data, but AI can extract signal from unstructured data to identify complex patterns. For instance, AI can recognize when a customer buys different sizes (suggesting purchases for others) or when multiple preferences exist within one account—like RJ's Spotify feed where his children's music preferences mix with his own. AI discerns these overlapping patterns that aren't immediately obvious to humans, enabling more sophisticated segmentation.Team expertise and company historyRJ co-founded Backstroke with his wife Allison, who holds a PhD in deep data analysis and chemical reagents, bringing statistical rigour and predictive modelling expertise. RJ's background includes starting Pattern89 in 2016, an AI company predicting Instagram and Facebook clicks using computer vision and natural language processing, which he sold to Shutterstock. Many Pattern89 team members joined Backstroke, bringing 10 years of AI-based marketing experience, while the team continuously innovates with new foundational models from Anthropic and OpenAI.Implementation results and Surge featureBackstroke achieves an average 30% uplift in conversion rates for new clients. Implementation typically takes about a month for full transformation, but recognising customer demand for faster results, the company launched "Surge," enabling campaigns to launch in 48 hours. This rapid-deployment feature demonstrates predictive capabilities quickly, satisfying customers who want immediate proof before committing to full onboarding.Email variants and human approval at scaleWhile technically capable of generating 10,000+ unique email variants, Backstroke has found that customers require human review of every variant version. Current implementations range from 60-100 variants, with combinations of hero images, subject lines, and templates creating exponential possibilities. The company is building QA agents to enable scaling to millions of variants while maintaining human oversight, recognizing that creative teams ultimately bear responsibility for brand representation.Brand guidelines versus performance metricsA fundamental tension exists between brand teams (who enforce guidelines like "models must face forward" or "only use this colour") and performance marketers (who know "shirts perform better laid on a bed than on a human"). RJ explains this is often gut-feel decision-making based on outdated tests—teams cite tests from a year ago by employees who've since left, creating stale guidelines. AI enables rapid testing of creative variations to identify incremental opportunities, but requires organisational willingness to experiment beyond established brand rules.Customer selection philosophyRather than trying to convince resistant customers to embrace AI, RJ focuses on the "one in 10" truly innovative marketers willing to change. He learned from his previous business that most prospects claim interest but quickly reveal organizational barriers requiring approvals. His strategy is to identify customers genuinely committed to transformation and willing to pay, directing others to resources instead. This approach conserves energy for high-potential partnerships where AI can deliver real impact.Backstroke's core value propositionBackstroke solves the "what" problem: what content, subject line, preview, template, hero image, product display, and offer to send to each person. The platform knows that 46% of clicks occur in the first 400 pixels, so it optimizes that space differently for men versus women, loyal customers versus new ones, and geographic regions. This focused specialization on content optimization is Backstroke's primary value, distinct from solving "when" (send time) or "who" (segmentation) problems.Practical tips for email marketersFor marketers using standard LLMs without specialised platforms, RJ recommends uploading all previous email data and creative assets, then asking the machine to identify winning creative dimensions. This approach reveals patterns in subject lines, imagery, copy length, and offers without requiring subscriber-level analysis, enabling better-than-average results for those without access to specialised tools.Email frequency paradox and engagementKevin raises frustration with receiving excessive emails from companies he likes, asking if AI can enable sending less email while achieving better results. RJ explains that higher engagement with personalised content could theoretically reduce frequency, but email is fundamentally a frequency game—brands send multiple emails weekly to stay top-of-inbox when customers are ready to buy. However, deliverability depends on engagement (opens, clicks), so sending irrelevant content backfires. Backstroke solves the "what" problem, but send-time optimisation and segmentation (the "when" and "who") remain separate challenges.Market focus and customer examples Backstroke focuses exclusively on B2C e-commerce in North America due to language complexity and GDPR privacy requirements in Europe. The platform serves impulse-purchase categories (apparel, furniture, bedding) differently than considered purchases (mattresses, cars), with separate trained models for each. Notable customers include Third Love (women's intimates), Cozy Earth (bedding), Helix (mattresses), and Emile Henry (cookware), representing the apparel and home goods verticals where Backstroke has developed deep expertise.Future roadmap: predictive marketing agentsRJ's 18-month roadmap focuses on building predictive marketing agents that complete marketing tasks generatively while humans serve as brand stewards and strategists. This vision extends beyond email to SMS, apps, and landing pages, with personalisation as a core feature. Graham notes the challenge of making such systems intuitive enough for non-technical users, reflecting the broader industry shift toward AI-augmented rather than AI-replaced marketing roles.European expansion and compliance strategyWhile Backstroke is currently North America-focused, RJ is open to European partnerships but wants to be proactive about compliance. GDPR itself isn't a blocker, but European customers require security documentation and certifications that Backstroke hasn't yet obtained. The company recently achieved SOC 2 compliance (required by enterprise businesses) and plans to secure necessary privacy certifications before entering European markets, avoiding disqualification during sales cycles.Podcast analysis and key takeawaysIn the wrap-up, RJ praises the podcast for getting past fluff into real marketing challenges, appreciating the nitty-gritty discussion of how marketers actually work. Graham and Kevin reflect that the conversation revealed AI's potential to solve the "what" problem while highlighting remaining challenges in "when" and "who" decisions. They note that Kevin's observation about sending less email...
Humans have a tendency to shy away from failure, and for good reason. It hurts. It could cost us our jobs. But what if on the other side of that failure lived an innovation that drove amazing change? Maybe we'd think about failure differently. We think so. R.J. Talyor, CEO & Founder of Backstroke, joins us on this episode to talk about his favorite subject: failure. "Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it." — Johann Wolfgang von Goethe. Walt Disney also said, "If you can dream it, you can do it." The current economy surrounding AI has a lot of hype but also a lot of potential. There is this potential for us to leverage AI to allow us to be more human, yet we tend to focus on the dark side where humans are no longer needed. Sure, change is coming. People will lose jobs or remain out of work because of AI tech implementation. But could there be more that lives on the other side of that? We think so. Grab your goggles and swim cap and let's dive right into it.What they coverAI has evolved dramatically from the 1950s to where we are now in the world of generative AI. It's enabled us to do things better & faster.All the AI hype about job replacement and destruction is an alamarist signaling for attention. The reality is change is on the horizon and there will be job loss but the potential is incredible.Beyond the AI hype is true creativity again. AI allows us to take the things machines can do well off our plates and truly lean into our humanness, i.e. creating art or building relationships.AI needs a why and an end goal to truly be functional. You can't just implement AI technology. You need to know why you're doing it and what you hope to achieve at the end of it for it to truly be a successful project.The Longer Game explores the future of retail across Amazon, ecommerce, and brick-and-mortar.The goal is simple: help brands grow by understanding how all channels work together.Retail is evolving. The brands that win are the ones willing to adapt.Subscribe to stay updated on new episodes.Learn more: https://thelongergame.comAbout the Guest: R. J. Talyor is a leading voice in email marketing and applied AI. A veteran of ExactTarget, he founded Pattern89, acquired by Shutterstock in 2021. Today he is Co-Founder & CEO of Backstroke, helping brands use AI to drive 10 to 30% more revenue from email, SMS, and mobile.Connect with R.J.: LinkedIn: https://www.linkedin.com/in/rjtalyor/ Website: https://www.backstroke.comAbout the Host:Michael Maher is Chief Idea Officer of Cartology, an Amazon-focused agency helping brands grow revenue and profitability.Connect with Michael: https://www.linkedin.com/in/immichaelmaherEmail: michael@thinkcartology.comSponsored by Cartologyhttps://thinkcartology.com
The Propulsion Swimming Podcast final daily recap show from the Aquatics GB Swimming Champs 2026, as the week long meet in London comes to a close. We speak to Angharad Evans after her 100m Breaststroke British Record, Matt Richards after his 200m Freestyle British title and Josh Gammon reacts to his last gasp European Consideration time. Elsewhere we discuss the thrilling battle between Luke Greenbank and Ollie Morgan in the 200m Backstroke and Eva Okaro topping off a fantastic week's sprinting taking the 50m Freestyle crown ahead of an impressive Theodora Taylor.
The Propulsion Swimming Podcast reviews day 4 of the Aquatics GB Swimming Championships 2026.We talk through to Eva Okaro, Ed Mildred and Ollie Morgan after their victories as well in the 50m Butterfly, 50m Backstroke and 100m Butterfly we also discuss we Jacob Peters his return to his best after 2 years of mental anguish after missing the Olympic Games
The best night of racing at the Aquatics GB Swimming Champs 2026 is upon us on day 3. Today on the Propulsion Swimming Podcast we discuss the potential 4 or 6 British Swimming records that could occur. Will it be Freya Colbert in the 200m Freestyle, Ollie Morgan in the 100m Backstroke, Matt Richards or Jacob Mills in the 100m Freestlye, Angharad Evans in the 200m Breaststroke and how low can Lauren Cox take the 50nm Backstroke record?
What happens when a top-tier athlete hits a plateau after five years in the same environment? Isabelle Stadden joins the crew to discuss her "reset" move from Cal to the University of Virginia. After nearly walking away from the sport last summer, Isabelle is back and faster than ever, dropping a massive 2:05 200 Backstroke at Westmont. We dive deep into the differences between the Dave Durden and Todd DeSorbo training styles, the "trauma" of training with Ryan Murphy at altitude, and why she's suddenly swimming with the endurance of her high school self. From specific caffeine protocols to the psychology of "Social Kick," this is a masterclass in elite athlete longevity.
We chat about getting a late start in swimming, a last second section title, and being a part of the Fellowship for Christian Athletes. We also talk about his Filipino heritage, movies, overrated super powers, and much more! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Backstroke ace, Lauren Quigley joins us at the start of a Commonwealth Games year to reflect on the medals she won at the Glasgow 2014 Commonwealth Games and during an illustrious career at saw her crack the 60 second mark for 100m backstroke (long course).Hailing from a swimming family, we discuss the intense pressure she felt leading into the Rio 2016 Olympic Games Trials, and how her experiences as an elite swimmer have shaped her new career as a firefighter.Lauren talks about the sense of community from taking part in masters swimming and representing the fire service swimming team and offers a host of tips for anyone looking to improve their swimming performances.
John Shortt is emerging as one of the most exciting young backstrokers in the world. In this episode of The Social Kick Podcast, the Irish standout and World Junior Champion joins us to talk through his rapid rise on the international stage, including his performances at World Juniors and the European Short Course Championships. Known for his closing speed and elite turns, John breaks down the technical details that separate his backstroke and how years of training in a 20-meter pool shaped his underwater skills. We discuss his development pathway, confidence-building training sets, and how he balances racing multiple backstroke distances while staying technically sound under pressure. John also shares insight into life at Ireland's National Training Centre in Limerick, why he chose to stay home rather than pursue U.S. college options, and what's driving Ireland's growing momentum in international swimming. The conversation mixes detailed swimming insight with lighter moments, giving a clear picture of both the athlete and the person behind the results. A must-listen for swimmers, coaches, and fans interested in elite backstroke, athlete development, and the next generation of international talent.
Will Modglin just delivered one of the fastest backstroke performances in NCAA history. In this episode of The Social Kick Podcast, we sit down with the new American record holder in the 100-yard backstroke after his 43.26 swim at the Texas Hall of Fame Invite. He also clocked the fastest 50-yard backstroke ever with a 20.00 lead-off split, coming within a touch of breaking one of swimming's most iconic barriers. A junior at the University of Texas and a U.S. National Team member, Will breaks down the mindset behind those record swims, the training culture at Texas under Bob Bowman, and how racing in one of the deepest backstroke groups in the NCAA has shaped his confidence. We also dive into his unusual versatility, including how he went 50.9 in the 100 breaststroke with minimal breaststroke-specific training, how he approaches event selection, and where IM and long-course goals fit into his future. The conversation wraps with audience questions and a rapid-fire round covering training, competition, and swim culture as Will looks ahead to what's next in a breakout career.
In this episode of the Get Back To It Podcast, we hear the inspiring journey of 14-year-old athlete Maeve Danaher from Chicago, Illinois. A dedicated competitive swimmer, Maeve's life changed dramatically when she was diagnosed with double scoliosis — one curve measuring 70 degrees and another at 60. Facing a 10-hour spinal fusion surgery, Maeve's determination and courage were tested in ways she never imagined.Maeve opens up about the emotional toll of preparing for major surgery, the challenges of losing independence, and the long road to recovery marked by pain, patience, and perseverance. With the unwavering support of her parents, medical team, and friends, she learned to walk again just a day after surgery and gradually rebuilt her strength.Cleared to return to competitive swimming less than a year later, Maeve's story is one of resilience, positivity, and youthful optimism. Her journey reminds us that recovery is not only about physical healing, but also about mental strength and hope — showing that even after life-changing surgery, it's possible to dive back in and keep swimming toward your dreams. Support the show
Olympic medalist Katharine Berkoff kept her momentum rolling from Paris, capturing 2 golds and a bronze in Singapore at the 2025 World Championships. This included gold in the 50 back, her first individual world title. Berkoff discusses competing through illness, NC State's crazy deep backstroke core, and winning individual medals at each of the last 4 major summer international competitions.
Leah Shackley and Kennedy Noble, teammates at NC State University, took Berlin by storm this summer. At the 2025 World University Games, they swept the backstroke events, finishing 1-2 in the 50, 100, and 200 distances, setting Games Records in all 3 in the process. They also comprised half of the winning 400 medley relay, and Shackley won gold in the 100 fly and as a part of the mixed 400 medley relay as well. The Wolfpack teammates break down their experience in Germany, what it was like being a part of Team USA, and what they're looking forward to this upcoming season in the NCAA.
Welcome to a new series called ‘Buried Treasure' where we throwback to some of our favorite full episodes from the Story Pirates archives. Today, we're revisiting the first episode of season 2, which features two classic songs as well as the story of how Siegfried the Orange, brave Viking warrior helped the Story Pirates take to the skies. Originally aired January 31st, 2019.
Rivalries renewed and legends deliver! Day 3 of the World Championships gave us some of the most anticipated head-to-head battles of the entire meet, and they did not disappoint.The Propulsion Swimming Podcast is here to break down a night of incredible drama. David Popovici vs Luke Hobson in a thrilling Men's 200m Freestyle final. Kaylee McKeown and Regan Smith went stroke-for-stroke in the Women's 100m Backstroke. Another masterclass in distance swimming from the one and only Katie Ledecky in the 1500m Freestyle and South Africa's Pieter Coetzee emerges victorious in a stacked Men's 100m Backstroke final.Book your next training camp with ONEflow Aquatics SOMABAY - https://bit.ly/4hkTrm9 Hosted on Acast. See acast.com/privacy for more information.
Team GB's backstroker has arrived, and he's one of the world's best. Oliver Morgan has been on a rapid rise the last few years including an assault on the British record in the 100 backstroke and now has won the backstroke treble twice at his country's championship meet. Only fully committing to swimming around age 18, the now 21 year old recently dropped his best time in the 100 to 52.1, close enough to taste a 51 second performance which few men in history have done. In this episode, we chat with Ollie as he looks ahead to the World Championships this summer and discuss how he trains, what he's learned from years of cycling and football training before focusing on swimming, how he assimilates into Team GB and the great potential for British medley relays. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
Ashley Semmens is a former Royal Australian Navy Clearance Diver who served for 18 years, specialising in explosive ordnance disposal. He has deployed multiple times, including to Afghanistan, and participated in Australia's military withdrawal in 2021. After surviving trauma from an IED attack, a sniper incident, and a horrific shark attack aftermath in Sydney Harbour, Ashley was medically discharged due to PTSD. Now, he's preparing to swim the English Channel — not just any swim, but on his back, using fins. It's a fundraising mission for the Navy Clearance Diver Trust and a deeply personal journey into fear, resilience, and purpose. In this episode, Ash opens up about overcoming fear of the water, losing close mates, post-service mental health, and how he's turning pain into a platform for support and recovery. Key Moments 00:00 – Ben and Tim intro the episode and Ash's unique goal: finning across the English Channel 01:14 – Comparison to Sam Penny's Channel swim (Season 1, Episode 27) 01:40 – Ash's clearance diving background and fear of water after trauma 02:45 – Military and Afghanistan service; PTSD and recovery journey 04:00 – Ash joins the conversation, starts with early life and growing up in Adelaide 06:00 – Competitive swimming as a teen; early struggles and successes 07:45 – 2003: Racing against Grant Hackett at Nationals 09:18 – Backstroke vs freestyle debate; Ash's short course gold medal (with caveats) 10:00 – Natural transition to the Navy from competitive sport 11:01 – Joining as a direct entry diver and diver vs boatswain's mate decision 12:01 – Clearance Diver selection process explained — 10 days of being wet, sandy, and psychologically tested 14:07 – What Ash learned about focus, fatigue, and resilience during selection 15:00 – 2009 shark attack incident: Ash explains what happened to Paul de Gelder 17:34 – Ash's role in the aftermath: trauma from cleaning the boat, psychological impact 18:29 – Lingering fear of large bodies of water, even lakes 20:00 – Later incident at Jervis Bay: panic before dive leads to difficult team moment 21:12 – Realisation of responsibility and shame around not seeking help 22:30 – Stigma and lack of psychological support during service 23:45 – What clearance divers do: diving, EOD, underwater repair, and land-based ops 25:16 – How Ash ended up doing EOD work in Afghanistan despite being too junior 27:22 – Becoming the most junior sailor to deploy for combat operations in Afghanistan 28:46 – Motivation to deploy: “It's like a footballer wanting to play a grand final” 29:00 – Getting targeted by an IED during deployment 31:30 About the Bushmaster 34:42 Pressure builds up 39:30 PTSD, cracks, symptoms and care 44:00 ‘More to live for' – side story 49:10 Medical discharge… and there are no protective factors in the military uniform 51:00 Role identity fusion 54:30 Finning the channel- breaking it down External Links Navy Clearance Diver Trust Paul de Gelder – Shark Attack Survivor & Advocate S1E27 – Sam Penny swims the English Channel Contact Us www.unforgiving60.com Email: debrief@unforgiving60.com Instagram & Twitter: @Unforgiving60 Music With thanks to: The Externals – available on Spotify
Triathletes Do Too Much Threshold /Distance: 6000Warm Up 600 every 4th 25 Backstroke 400 Pull (snorkel, buoy, band)8x 50 Descend 1-4, 5-8Main Set 3x 12x 100 as 4 Easy (Chose Base Interval 15-20 ish seconds Rest) 4 Medium base - :054 Hard base - :10200 Easy Rest on next Top Warm Down 400 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot
Iona Anderson is a teenage Australian Olympian and one of the best backstrokers in the world. 5th at her first Olympics individually, she came home with silver and bronze medals for her relay efforts in Paris. A native of Perth, West Australia, Iona grew up focusing primarily on gymnastics and didn't even start swimming until age 12, so her rise to be among the elites happened quickly. Perhaps this success in the pool comes from a short term focus, not being distracted by the potential she has down the road as Iona is simply focused on this season, in particular improving her skills off the block and the walls. Iona joined us from her temporary training base in Scotland but will return soon to her main base at the WAIS as she focuses on the build toward Commonwealth Games. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
Two of the country's best-loved stage and screen Olivier award-winning actors, Celia Imrie and Tamsin Greig are currently playing mother and daughter in Backstroke, a new play at the Donmar Warehouse in London, that unpicks the complications of their relationship over a lifetime. They joined Nuala McGovern in to discuss their on-stage relationship.Esther Ghey's transgender daughter Brianna was murdered in February 2023 by two 15 year olds. The killers were radicalised online, and 16-year-old Brianna herself was harmfully addicted to her phone, despite all of her mum's efforts to limit her usage. Esther has now become a campaigner for the safer use of smartphones for children, and for the use of mindfulness in schools. She also decided to forgive her child's killers, and is now friends with one of their mothers. Esther joined Anita Rani in the Woman's Hour studio to talk about her new memoir, Under a Pink Sky.Nigerian American science fiction author Nnedi Okorafor's new book is Death of the Author. It follows the story of Zelu, a novelist who is disabled, unemployed and from a very judgmental family. Nnedi and Nuala talked about the book within her book, success, and how she turned to writing as she recovered from a life-changing operation. Same Dress Different Bodies began when fashion-loving friends Laura Adlington and Lottie Drynan realised they were both having problems finding clothes they felt comfortable in, Lottie because of bloating caused by IBS, and Laura because she was limited by what was available in plus sizes. They joined Nuala to talk about turning their positive approach to fashion into a live show.Listener Emma Shaw got in touch with Woman's Hour after hearing author Beth Moran discuss fostering on the programme. She joined Nuala to share her own experience of being fostered alongside her siblings, along with Sarah Thomas, CEO of The Fostering Network, a charity that supports both foster parents and children.Singer-songwriter and ADHD YouTube influencer RØRY, who has co-written three top 10 hits for other artists including Charlie XCX, has finally broken through the charts with a top 10 album of her own at the age of 40. She joined Anita to talk about her journey from addiction to recovery and her new found success, and performs live in the studio.Presenter: Nuala McGovern Producer: Annette Wells
Care and support providers are coming together around the UK in a series of protests over the government's plans to increase employer National Insurance contributions. They are warning that care providers may go out of business unless they receive more support. Nadra Ahmed, co-chair of the National Care Association, which represents smaller and medium-sized care providers, joins Nuala from Westminster.Nuala is joined live in the studio by two of the country's best-loved stage and screen Olivier award-winning actors – Celia Imrie and Tamsin Greig. They are currently playing mother and daughter in Backstroke, a new play at the Donmar Warehouse in London, that unpicks the complications of their relationship over a lifetime.Barely two months after the end of the sex abuse scandal which gripped France last year, another horrific trial has begun there. The case of the former surgeon Joël Le Scouarnec, will be the biggest child sex abuse hearing in the country. He is accused of raping or sexually assaulting 299 people, mainly child patients. Some were under anaesthetic as he was operating on them. BBC reporter Laura Gozzi was in court in Brittany and explains how this latest case has affected the French nation. Music writer Stevie Chick pays tribute to Roberta Flack who has died, aged 88. At a party recently, journalist Kate Mulvey found it hard to relate to her old friends because of the amount of Botox and filler they had. So now she's decided to dump those friends. Kate talks to Nuala about the prevalence of these ‘tweakments', and how it's affected her friendships.Presenter: Nuala McGovern Producer: Emma Pearce
Fresh Wolfpack faces. Same Wolfpack speed. Leah Shackley and Erica Pelaez have been racing each other for a few years already wearing American flags on their cap. Now they are in college on the same team and thriving. Backstroke prowess runs deep in Raleigh, so it's no surprise these backstroke standouts found their way to join the bearded baron Braden Holloway to etch their names in NC State lore, but both have skills beyond backstroke and have already shown through the dual meet season they are key contributors for the Pack this championship season.
#478 Decoding Swim Workout Lingo and Pool Etiquette Welcome Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. It's our Valentine's weekend show and we know you love swimming! Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! Announcements and News: Breckebiener USAT Winter Triathlon National Championship Gold Run Nordic Center Breckenridge, CO Sunday, February 16, 2025 COURSE INFO TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m Group Ride Schedule - March 1st Garden of the Gods. Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d Upcoming Programming - Our February focus will be on swimming. Feb. 22 - Open Water Skills Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 8 - Guest Interview Mar. 15 - Run Drills to Become More Efficient and Powerful Grit2Greatness Endurance Website and Social Media - Come check out our new coaching Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today! Ask A Coach: Decoding Swim Workouts and Pool Etiquette Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming. @1:30 (Send Off Time) Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim. @ :30 Rest The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall. 1 x 100 If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100. 10 x 100 This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s. Bilateral Breathing The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke. Build-Up Swim Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100. Cool-Down Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”. Descending Interval A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40. Descending Set A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40. DPS (Distance per Stroke) The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance. Drill An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards. IM (Individual Medley) A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance. Long Course Meters A pool that is 50 meters long. Negative Split A swim during which the second half is completed faster than the first half. OW (Open Water) Swimming that occurs outside of a pool, such as in a river, lake, or ocean. Pace Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it. Pulling A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets. RIMO (Reverse IM Order) A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance. Set A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30. Short Course Meters A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times Short Course Yards A pool that is 25 yards long. This is the standard distance for most US pools. Sprint Swimming at top speed in any given stroke. SDK (Streamline Dolphin Kick) Dolphin kick performed in a streamlined position commonly performed after the start or a turn. SKPS (Swim Kick Pull Swim) Abbreviation for a set that includes swim, kick, pull, and swim in that order. SWOLF (Swim Golf) The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness. Taper Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery. Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV) The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training. VO2 Max Set References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly. Warm-Up A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration. Lap swim etiquette for all swimmers 1. Choose a lane according to your skill level Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you. Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you, Don't overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you're being passed often by others in your lane, kindly move to the slower lane once you've finished your lap at the end of the pool. 2. Pick an empty lane first If there are multiple lanes available at your decided speed, choose an empty lane. It's bad lap pool etiquette to crowd a swim lane when it isn't necessary. 3. Enter from the ends of the lanes Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers. 4. Ask before entering a lane with someone If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won't always stop their workout from talking to you—if they don't, fully submerge yourself into the lane only after they've swum past you and have had the chance to notice your feet. 5. Check the lane sharing method and lap swim direction Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you're unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming. Split lane swimming Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side. Circle swimming Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane). 6. Give other swimmers space When sharing a lane, it's essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you're halfway between the swimmer ahead of you and the swimmer behind you. 7. Don't push off right before a swimmer turns Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer. 8. Turn at the center This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries. 9. Tap to pass If you need to pass the swimmer in front of you, tap them on the foot to let them know. It's proper pool etiquette for lap swimmers to pass on the inside of the swim lane. If you feel someone tap on your foot, don't stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you're swimming counterclockwise and left side if you are going clockwise) and let them pass. 10. Never stop in the middle of the lane Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles. 11. Rest in the corners If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner. 12. Be very careful when wearing hand paddles Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won't feel good for either of you. 13. What strokes to avoid while lane swimming Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you're sharing a lane. If you choose to swim either of these styles, you'll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers. Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you're a skilled swimmer and are confident you won't veer into oncoming swimmers. Get Gritty Tip: Making Happiness a Burden Let's talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we've already had. Think about it—how many times have you told yourself, “I'll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here's the kicker: even when we reach that milestone, we don't stop. We just set a new one, and happiness gets pushed further away. This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that's always shifting, and no matter what you accomplish, you never feel like it's enough. Now, let's flip it. The Gain is about measuring progress backward—looking at how far you've come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future. So here's your challenge: Think back to where you were a year ago in your endurance journey—whether that's in triathlon, strength training, or even just in your mindset. What's one thing you can do today that your past self would be amazed by? Maybe it's a pace you used to struggle with that now feels easy. Maybe it's the confidence to call yourself an athlete. Maybe it's the fact that you showed up today. Write it down. Sit with it. That's The Gain—and that's where sustainable happiness comes from. Because if happiness is always waiting on the other side of achievement, you'll never catch it. But if you recognize the Gain, you'll realize it's been with you all along. TriDot Workouts of the Week: “Broken 200s” Session Note "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Warmup 200 @ Z2 2 x 100 as 50 @ Z2/50 @ Z4 (20 sec) 4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec) Main Set 3 Rounds: 4 x 50 Desc 1-3 to Z5, hold 4 (30 sec) 2 x 100 @ Z4 (20 sec) 200 for time with or without paddles 100 @ Z1 Cool Down 6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too
About 85% of competing software companies are pretty much the same.The winning companies focus on staying in the 15% that represents an opportunity to truly differentiate, which is also what the company's goals should be tied to.In this episode, Egan Montgomery, Co-founder and VP of Marketing at Backstroke, reveals how his generative AI-powered platform is changing how email marketing works, boosting performance by 30% compared to human-written emails. Egan also shares why “doing things that don't scale” is the future of marketing, and how tailored in-person experiences are becoming the best way to build trust with clients. We also dive into:Why the old B2B marketing models are crumbling and what's replacing them.How personal branding is no longer optional for founders and executives.Why generative AI's second wave will change how we work, sell, and connect.Building trust in a world saturated with noise and gimmicks.And much more.
Ash Delaney shares his journey from competing in the Beijing Olympics to shaping the careers of some of Australia's top swimmers today, including insights on his coaching philosophy, the evolution of sprint training, and his pivotal role in guiding athletes like Kyle Chalmers and Isaac Cooper. Become a part of the Sprint Revolution! Get access to our growing collection of workouts, seminars, and exclusive content. New items added every month. ✓ 1 Month of Sprint Workouts (24 New Workouts Each Month) ✓ Online Educational Seminar ✓ Live Q & A with Brett Once a Month SWIMNERD: Check out our new timing equipment! INTL SWIMMING HALL OF FAME: Keep our sport's history alive by joining the 1 in 1000 Club! Subscribe to our YouTube Channel! #swimming #swimmer #swimcoach
They say ‘the game slows down' for the best athletes in sport. Maybe that's why Ryan Murphy always seems to bring out his best swims in the biggest moments, which have made him one of the best swimmers in the world over the last decade. Team USA's stalwart backstroke ace, Ryan Murphy became a superstar in Rio where he swept gold medals in the backstrokes and broke the 100m World Record leading off Team USA's gold medal winning relay, helping to deliver Michael Phelps his final Olympic gold medal. Since then, the young star has become the elder statesman, a perennial captain of the US squad and always adding to his trophy case with more medals collected this summer in Paris. But as time goes by, life evolves, and so it has for Ryan Murphy. A soon to be dad, Ryan joins us for a chat during a period where his other life pursuits are taking priority, although he is still in touch with the water a few times a week. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
Going best times is all a swimmer can ask for right? Well, it may make a bittersweet Olympics, if you go best time at an Olympics (where few go best times) but you fall in your place from semi-finals to finals. Pieter Coetzé had a bittersweet Olympics, but his young career has been far from bittersweet. Coetzé made the South African Olympic team at the age of 17, rising through the ranks and recently winning the 100 and 200 short course meters backstroke at the 2024 World Cups, earning him $56,500, not bad for 3 weeks of work. Although Coetzé may make it seem easy, wearing his golden necklace while racing and not knowing his stroke count, he has worked hard to achieve the success he had at his young age. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
Ice in his veins! Olympic finalist Keaton Jones only needed one year at Cal to bridge the gap from being an elite junior to one of the world's best, as he snagged the 2nd Olympic spot in the 200 backstroke at the USA Olympic Trials. At his first Olympic Games, Keaton put together solid performances through the rounds to finish 5th in the Olympic final in Paris, just shy of the podium. Not bad for a college freshman. Keaton Jones is also a pioneer in the sport of Ice Swimming! He's a multi-time world champion in this niche sport that Keaton believes has a real chance at becoming a winter Olympic sport. So much so that he will take time out of his upcoming college season schedule in January to travel to the World Ice Swimming Championships where he is projected to haul in a slew of more medals to add to his frozen hardware collection. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
The Olympic champion in the 200 backstroke, Hubert Kos, takes a break from his busy gaming schedule to hangout with us on Social Kick. For the second year in a row, the Hungarian superstar emerged from the biggest meet of the year with the gold medal around his neck, this time on swimming's biggest stage at the Paris Olympic Games, adding to the storied legacy of Hungary as a swimming powerhouse. The move to train under renowned coach Bob Bowman continues to pay dividends for Hubert Kos, who alongside training partner Leon Marchand, makes the move to Austin following their coach's departure from Arizona to lead the Texas Longhorns. In this episode, we unpack the mentality Hubi Kos used to calm his nerves, swim free, and win Olympic gold. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
In the midst of the 2024 World Cup season, we check in with the voice of the World Cup himself, broadcaster and former World Record holder Bobby Hurley. Bobby has commentated for the last 7 World Championships as well as myriad other swimming events such as the World Cup. As a swimmer, Bobby Hurley racked up a list of accolades. A World Champion and World Record Holder, Hurley represented Australia from 2008-2017, becoming one of the world's most versatile swimmers. He won 24 national titles in events ranging from the 50m Backstroke all the way up to the 1500m Freestyle, a rare combination of aerobic engine and sprint power. Bobby raced at many World Cups himself, but the format and schedule were quite different then. Sadly, the money hasn't changed much since he swam. In this episode, we get Bobby's thoughts on the World Cup action so far and how the series could evolve and grow. Enjoy and don't forget to subscribe for weekly podcasts and daily shorts!
Egan Montgomery is the Co-Founder of Backstroke, a GenAI email platform marketers. Based in Indy, Egan joins the Sales Players to share lessons learned from his career journey from Intern to Founder. SPONSORS: • Leadfeeder (Turn Page Views into Pipeline) - https://leadfeeder.partnerlinks.io/rsscjriylqgb - SP fans use this link for an extended, 21-day free trial • evyAI (AI Content Assistant for LinkedIn) - https://evyai.com/?via=salesplayers • Lemlist (The only cold outreach tool that helps you reach inboxes and get replies) - https://www.lemlist.com/?utm_source=podcast&utm_medium=social&utm_campaign=influ_salesplayers EPISODE LINKS: • Connect with Egan: https://www.linkedin.com/in/egan-montgomery/ • Backstroke Website: https://www.backstroke.com/ CONNECT WITH JESSE: • LinkedIn: https://www.linkedin.com/in/jessewoodbury/ • Twitter: https://twitter.com/jessewoodbury • Website: https://jessewoodbury.com/ CONNECT WITH CHASE: • LinkedIn: https://www.linkedin.com/in/chase-barmore • Twitter: https://twitter.com/ChaseBarmore?s=20 • Website: https://chasebarmore.com HELP US GROW SP: • Join Sales Players for Free: https://www.launchpass.com/saas_sales_players • Subscribe! • Leave a rating, write a review, and share • Check out the above sponsors, it's the best way to support the show PAST GUEST HIGHLIGHTS: Chris Orlob, Ian Koniak, Jeb Blount, Brandon Fluharty, Scott Leese, Sarah Brazier, Jamal Reimer, Jen Allen-Knuth, Andy Paul, Collin Mitchell, Tim Zielinski, Christian Banach, Rajiv 'RajNATION' Nathan, Belal Batrawy, Christine Rogers, Chris Beall, Patrick Baynes, Jeroen Corthout, Nate Nasralla, Gabe Lullo, Vince Beese, Brandon Bornancin, Girish Redekar, Guillaume Moubeche, Lloyed Lobo, Corey Quinn, Danny Delvecchio, Tom Slocum, Todd Busler, Richard Harris, Krysten Conner, Dan Goodman, Kris Rudeegraap © Sales Players LLC
Back from holidays and ready to go, Shannon and i get stuck into 2024 Australian Short Course Champs. How did his team go?, what did he learn from the week? And of course we discuss Kaylee's amazing World Record in the Women's 100m Backstroke. We discuss the influx of international coaches to Australia in the lead up to 2032, and what's positive about it and what are some of the potential negative impacts that come with it as well. We talk about Shannon's holiday, song of the week and a whole lot more
When you think of an elite athlete, a Division One All-American swimmer might come to mind. But what if that same athlete also excelled in triathlons, coached others to success, and balanced a full-time job? Meet Chad Rolfs, an extraordinary athlete who joins me fresh off an incredible performance at the Washington 70.3, to share his passion, his journey, and his nutrition strategy. Chad began his athletic journey as a distinguished swimmer. A Division One All-American swimmer in college, Chad was inducted into the Washington Interscholastic Aquatics Coaches Association Hall of Fame. He was known for events like the 50m Free, 200m Free, and 100m Backstroke, boasting impressive times such as a 21.15-second 50m Free back in 1989. After concluding his swimming career, Chad transitioned into coaching high school swimming for nine seasons. His passion for sports didn't wane, and in 2017, he ventured into triathlons. Fast forward to 2024 and Chad has just completed the Washington 70.3 with a 19-minute swim, a two-hour-and-42-minute bike, and a one-hour-and-48-minute run. These results are remarkable, especially considering swimming is often seen as his primary strength. Our conversation delved deeply into how nutrition played a pivotal role in his preparation and race-day performance. Here are the key points we touched on: Carbohydrate Loading: Chad admitted his initial attempts at carbohydrate loading left him feeling too full and uncomfortable. Through the Triathlon Nutrition Academy program, we've been working on fine-tuning his carb-loading strategy, ensuring he gets the energy needed without discomfort. Day-to-Day Nutrition: Chad then highlighted the impact his everyday nutrition habits have on his race day performance. Balancing macronutrients, understanding recovery meals, and adjusting intake based on training intensity are all crucial aspects that contribute to long-term success. Hydration: As part of the Triathlon Nutrition Academy, we worked on refining Chad's hydration and fuelling plans, particularly for the run portion. Ensuring timing and mixture accuracy were pivotal steps that contributed to his recent race success. Building a Team: Chad also stressed the importance of building a support team of experts in various fields. From having a triathlon coach to working with nutrition and strength training experts, he believes in treating oneself like an elite athlete to achieve the best results. "Who doesn't want the best outcome possible?" he said. Lifelong Learning: Chad is a learner at heart. His dedication to continually improving his knowledge and incorporating new strategies is a key factor in his success. With the triathlon season concluding, Chad is focused on strength and mobility training. He plans to participate in a half marathon soon but is also setting his sights further. His ultimate ambitions include races like Kona, 70.3 Worlds, and possibly even Ultraman events. I'm immensely proud of Chad's progress and eager to see what the future holds for him. For those of you who aren't sure if you should invest in your nutrition, let Chad's story be a testament to the difference it can make. If you're looking to take your performance to the next level, consider joining us in the Triathlon Nutrition Academy. Our doors are open until the 5th of October, with the next cohort starting soon. Head to dietitianapproved.com/academy for more information. LINKS: Check how well you're doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It's for you if you're a triathlete and you feel like you've got your training under control and you're ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.
Katharine Berkoff secured her spot in Olympic history by contributing to a USA 2-3 finish in the women's 100 back, earning a bronze medal with her third-place finish. The 25x NCAA All-American also earned Olympic gold as a member of the 400 medley relay prelims team. For Katharine, making her first Olympic team was a generational accomplishment, as her father, David Berkoff, was not only her inspiration growing up but also an Olympic swimmer in his own right. After the Paris Games, father and daughter got the Olympic rings tattooed on them.
This week on the podcast we sit down with the newly crowned Swimming Australia Olympic Program Swimmer and 9 time Olympic medallist Kaylee McKeown. Kaylee talks to us about her amazing Paris 2024 experience and how she went back to back in the Women's 100 and 200m Backstroke events. We discuss what it took both Mentally and Physically going from the 200m Backstroke final into the 200m IM semi final, and what Kaylee learned from this experience. We talk about her coach Michael Bohl and what makes him one of the best to ever do it. Some of her favourite sets getting ready for Paris, and of course what is next for her and the program with Bohly's departure at the end of this year. All this and so much more, don't miss this great chat with an Aussie Superstar
Set for Beginner 70.3 Athlete / Distance: 2050Warm Up 300 Swim Choice 8x50 as 25 drill/ 25 swim (last 2 non Free)Tune Up Set 4x100 Steady on 10” sec rest (keep head still)Main Set 3x1x 50 Faster than 70.3 Race Pace 10” sec rest 1x 200 @ 70.3 race pace 20” sec rest Warm Down 200 EZ Mix in Backstroke or Breaststroke Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot
Join the Propulsion Swimming Podcast as we sit down with USA Swimmer, Hunter Armstrong. Fresh off his second relay gold medal at the Paris Olympics in the 4x100m Freestyle, Hunter opens up about the challenging road he's faced over the last 12 months to victory.He shares his struggles with getting out of bed in the lead-up to the US trials, where for 3 out of 5 months he would be consistently missing practice. Despite considering quitting the sport, Hunter persevered.Even with two Olympic golds under his belt, Hunter doesn't view them as his peak. He's determined to address what he perceives as "failures" in his individual events, particularly the 100m Backstroke.Will the backstroke remain his focus moving forward? What does the future hold for his swimming career? We delve deep into these questions in this raw and honest podcast episode. Hosted on Acast. See acast.com/privacy for more information.
Holly Warn first tried out for the Australian Paralympic team when she was just 12 years old, now this youngster is at her first games for real, getting ready to take to the pool with a swag of medals already around her neck from 2024 competition. On the other end of the scale Danni Di Toro has been a Paralympian since the Atlanta Games in 1996, first as a tennis player and now in table tennis. She has Paralympic medals of the silver and bronze variety, could she add gold to the tally in 2024? From being a minor at the biggest athletic party of the year to almost hitting your 50th birthday, we find out what it's like to be at your first games and how the veterans feel too as our athletes dial in from Paris. THE END BITS Subscribe to Mamamia Check out The Quicky Instagram here Want to try MOVE by Mamamia?Click here to start a seven-day free trial of our exercise app. GET IN TOUCH Share your story, feedback, or dilemma! Send us a voice note or email us at podcast@mamamia.com.au and one of our Podcast Producers will come back to you ASAP. CONTACT US Got a topic you'd like us to cover? Send us an email at thequicky@mamamia.com.au CREDITS Host: Claire Murphy With thanks to: Senior Producer: Taylah StranoAudio Producer: Thom LionBecome a Mamamia subscriber: https://www.mamamia.com.au/subscribeSee omnystudio.com/listener for privacy information.
Today we are going to finish the work on backstroke turns that we began yesterday. We have an aerobic kick set and some breaststroke bodyline work. #swimcoach #swimtechnique #swimmingturnshttps://youtu.be/15aO5u75rJ4Visit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming
We are continuing our work on our backstroke turns. We are going to follow up yesterday's aerobic kick set with a sprint kick set today. Our final set will be a VO2Max set of 100's freestyle. #vo2max #swimming #sprintkick #backstrokehttps://youtu.be/BYc1tTO7A5YVisit www.nlscak.coach for additional practice videos. #swimming #swimcoach #nlscak #nlscakpracticevideo #usaswimming #worldaquatics #alaskaswimming #swimfaster #thelegsfeedthebear @usaswimming
Bobby Hurley and i go through all of the action in the pool from Paris in Nights 1 and 2 of finals competition. We discuss Kaylee McKeown's amazing 100m Backstroke title defence going back to back, as well as Dan Wiffens impressive 800 Free gold medal. We touch on the massive night French star Leon Marchand has ahead of him with the 200 Fly and 200 Breast double against stars Milak in the fly, and Stubblety Cook in the Breast, Can our Zac spoil the Paris party? Also we preview the blue ribbon events with the Women's and Men's 100 Freestyle, will we see a night of Green and Gold on the podium with stars Kyle Chalmers, Mollie O'Callaghan and Shayna Jack in action, or is there an upset coming our way with strike power coming from everywhere chasing the Olympic Gold. We also look back on the amazing finals that were Night 3, Ceccon's Gold in the 100 Back, Smith winning 100 Breast and of course the incredible Women's 200 Free between the two Aussie stars Ariarne and Mollie. We discuss covid being in the village, and what that means for the athletes trying to stay healthy and fit for their races to come.
Lenny Krayzelburg, four-time Olympic gold medalist, won three gold medals at the 2000 Sydney Olympics in the 100m backstroke, 200m backstroke, and the 4x100m medley relay, and one gold medal at the 2004 Athens Olympics in the 4x100m medley relay. Our Sponsors: EO SWIM BETTER: Analyse your stroke technique with eo's SwimBETTER handsets. Go to eolab.com/SwimBETTER, and use code BRETT at checkout to get 9 months free on a single gold annual membership with any handset purchase. BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. SWIMSTRONG DRYLAND: SwimStrong Dryland inspires and changes the lives of competitive swimmers through strength and leadership training, motivation and care. IMAGINE SWIMMING: NYC's Premier Swim School is looking for instructors and coaches! Lessons for all ages, from Baby Swim to adults, along with competitive club teams. #swimming #swimtrials24 #usaswimming
3300 Improved Set: Warm Up4x50 choice rest 400 swim mix in Backstroke and Breaststroke 4x 25 Variables as 25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast Pre Set 4x 50 as 25 Fast 25 Easy 4x 50 IM Order Main Set 5x 200 Swim Smooth on 15-20 sec Rest 5x 200 Pull Smooth on 15-20 sec Rest Cool Down 4x50 Easy Practice a skill: Example -> Flip Turns Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot
Adam Fried is going for his TWELFTH win this week against TTAB newcomer Brian Harris. Does he have what it takes to take down our superchamp? Listen in to find out! CARD 1 CLUE: It's Technical CATEGORY: Things Associated with Boxing ANSWERS: Gloves, Rings, Counter, Tyson, Hook, Match, Ali CARD 2 CLUE: Just Don't Call Me Crazy CATEGORY: Types of Nuts ANSWERS: Cashew, Almond, Hazel, Pecan, Walnut, Beer, Pistachio CARD 3 CLUE: Out On a Limburger CATEGORY: Things Associated with Cheese ANSWERS: Wheel, Holes, Crackers, Smell, Wisconsin, Dairy, Mouse CARD 4 CLUE: Not in the Rainbow CATEGORY: Things That Are Brown ANSWERS: Box, Bread, Acorn, Mushroom, Tree, Dirt, Chocolate CARD 5 CLUE: They're Wet CATEGORY: Names of Seas ANSWERS: Arctic, Sargasso, Yellow, Carribbean, Reds, Dead, Baltic CARD 6 CLUE: Wait 30 Minutes... CATEGORY: Things Associated with Swimming ANSWERS: Butterfly, Pool, Ocean, Backstroke, Sea, Freestyle, Breaststroke
Hunter Armstrong covers many aspects of his swimming career and experiences representing Team USA. Most recently, at the World Championships in Doha, Hunter won 7 medals. He won the 100 Backstroke individually and went 47/145 on the freestyle relays. Our Sponsors: EO SWIM BETTER: Analyse your stroke technique with eo's SwimBETTER handsets. Go to eolab.com/SwimBETTER, and use code BRETT at checkout to get 9 months free on a single gold annual membership with any handset purchase. BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. SWIMSTRONG DRYLAND: SwimStrong Dryland inspires and changes the lives of competitive swimmers through strength and leadership training, motivation and care. IMAGINE SWIMMING: NYC's Premier Swim School is looking for instructors and coaches! Lessons for all ages, from Baby Swim to adults, along with competitive club teams. INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club! #swimming #worldaquatics #olympics
Finlay Knox won his first world title, and Canada men's first since 2007, at the Doha World Championships in the 200 IM. We saw many backstrokers in Doha hitting the lane line during their races and Knox explained that the ceiling wasn't straight, so the competitors swimming backstrokes were not always swimming in a straight line. Knox explains that he got lucky by landing in lane 7 for the final, where a pillar was straight across the ceiling to follow during the backstroke leg of the 200 IM.
Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player. Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium The morning air, Reaches out to you, Tendrils charged with light, Bathing you. Tickling you. And bringing a smile to your face. PAUSE Let yourself swim, In the joy of the morning, Backstroke, Sidestroke, Freestyle, So every fold and plane of you, Feels full of energy. PAUSE And with morning's wondrous embrace, You allow your mind to downshift, To release all distracting thoughts, And to center on you. PAUSE Now, imagine the sun, Rising within you, An orb like a gilded rose, Opening to the day– In its home, That is you. PAUSE And as the sun, Peaks over your center, Your horizon, A spark of gratitude Flickers within. PAUSE The more your internal sun lifts Above your horizon, The more you feel The richness that is your life. The abundance in all Facets of your life. PAUSE Now, tune into, This feeling of abundance, This undeniable sense that, Right now, Everything is enough, And everything is flowing, In perfection. PAUSE Allow that feeling of abundance, To sink into you, Filling every crevice of Your body. PAUSE Let it soak into your skin, And into every molecule, Lighting them up, With the same rosy gold sun, Of the morning. PAUSE Now, as your inner glow expands, Allow a wave of gratitude To settle in you, Gratitude for the abundance All around In all parts of your life. PAUSE Take in the abundance. Take in the gratitude. And let them rise With the morning sun Within you, Every day, Lighting your way Through the day. NAMASTE, BEAUTIFUL
Matt Grevers gained prominence at the 2008 Beijing Olympics, where he won gold and silver medals as part of the U.S. freestyle and medley relay teams. He also won individual gold in the 100 meter backstroke and silver in the 4x100 meter freestyle relay at the 2012 London Olympics. His impressive career makes him one of the most accomplished backstroke swimmers in history. Our Sponsors: EO SWIM BETTER: Analyse your stroke technique with eo's SwimBETTER handsets. Go to eolab.com/SwimBETTER, and use code BRETT at checkout to get 9 months free on a single gold annual membership with any handset purchase. BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. SWIMSTRONG DRYLAND: SwimStrong Dryland inspires and changes the lives of competitive swimmers through strength and leadership training, motivation and care. IMAGINE SWIMMING: NYC's Premier Swim School is looking for instructors and coaches! Lessons for all ages, from Baby Swim to adults, along with competitive club teams. INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club! #swimming #worldaquatics #olympics
Pieter Coetze is a 19 year old South African swimmer with his eyes on Paris 2024. Long Course: 50 Back: 24.3 100 Back: 52.7 200 Back: 1:56.0 He's pretty good at butterfly, too. 53.5 in the 100. And freestyle. 22.1/49.1 Our Sponsors: EO SWIM BETTER: Analyse your stroke technique with eo's SwimBETTER handsets. Go to eolab.com/SwimBETTER, and use code BRETT at checkout to get 9 months free on a single gold annual membership with any handset purchase. BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. SWIMSTRONG DRYLAND: SwimStrong Dryland inspires and changes the lives of competitive swimmers through strength and leadership training, motivation and care. IMAGINE SWIMMING: NYC's Premier Swim School is looking for instructors and coaches! Lessons for all ages, from Baby Swim to adults, along with competitive club teams. VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout! DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout! INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club! #swimming #worldaquatics
Support the boys and get an exclusive bonus ep every Friday for just $5/month. One week free trial on Patreon (https://www.patreon.com/stiffsockspod) or with Stiff Socks+ on Apple Podcasts (https://www.apple.co/socks) The boys riff on how Trevor met Machine Gun Kelly, why sperms are just like otters, and how hard it would be to wake up in 1921 and try to make money. They also hear from a listener who got an interesting proposition from a friend and his wife and decide that jerking off in the garage is peak sad. Thanks to Manscaped for sponsoring this episode. Get 20% off and free shipping with code STIFF at https://www.manscaped.com Thanks to Shopify for sponsoring this episode. Get a $1/month trial at https://www.shopify.com/socks Thanks to PayPal Honey for sponsoring this episode. Get it FREE at https://www.joinhoney.com/stiff
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