Podcasts about Swim

On today's Free Swim we are joined by the typical crew. We get into a discussion of living a simpler life out in the wild and how that simple of life would differ as the simple life lived if we were billionaires. We then get into some good On Or Off The Leash discussions, and recap White Sox Dave's wild behavior at a Steak House in Milwaukee in 2023.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The LAPD’s most famous cold case, the Black Dahlia, has haunted headlines for generations, and a renewed wave of speculation now argues she was killed by the same person who later called himself the Zodiac. In this episode of "Zone 7," Sheryl McCollum is joined by forensic pathologist Dr. Priya Banerjee and forensic psychologist Dr. Joni Johnston to put that theory to the test. They argue Elizabeth Short’s murder reads as intimate and rage-driven, marked by postmortem mutilation and staging, while the Zodiac attacks appear cold and more mission-oriented, closer to an execution than a personal assault. They also clarify the difference between modus operandi and psychological signature, explain why signatures do not just “cool off” over decades, and urge civilians and investigators alike to test assumptions, scrutinize claims, and bring in smarter minds when the facts demand it. Guest Bios: Dr. Priya Banerjee is a board-certified forensic pathologist with extensive experience in death investigation, clinical forensics, and courtroom testimony. A John’s Hopkins graduate, she served for over a decade as Rhode Island’s state medical examiner and now leads a private forensic pathology practice. Dr. Joni Johnston is a forensic psychologist, private investigator, and crime writer. Her work includes prison and parole settings, court-related forensic services, workplace misconduct investigations, parole evaluations for mentally disordered offenders, and expert testimony in criminal and civil cases. About the Host Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including the Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for "CSI: Atlanta" and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: X: @149Zone7 Facebook: @sheryl.mccollum Instagram: @officialzone7podcast Email: coldcase2004@gmail.com Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Preorder Sheryl’s upcoming book, "Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist," releasing May 2026 from Simon and Schuster. Highlights: • (0:00) Sheryl McCollum frames the Black Dahlia and Zodiac question, and why “same killer” theories require disciplined testing • (1:15) The Zodiac’s moniker, symbols, and ciphers as behavioral evidence through public messaging • (2:45) Dr. Joni Johnston on why the Black Dahlia reads as personal, targeted violence rather than opportunistic killing • (4:15) Modus operandi versus signature behavior, and where true crime narratives often blur the line • (5:45) Antemortem versus postmortem behavior, and how that distinction changes scene interpretation • (7:00) Why signature tends to remain stable over time, even when method or opportunity shifts • (8:00) What autopsy findings and scene details can suggest about intent • (15:00) Facial carving as humiliation, defacement, and control, and what that suggests about motive • (18:15) Tattoo removal and insertion framed as symbolic degradation • (20:15) Escalation narratives and control needs, testing patterns against a “same offender” theory • (27:00) BTK comparison, and why taunting and offender messaging are not unique identifiers • (31:45) Timeline gaps and intent differences as evidence against a single-offender theory • (33:00) Closing quote and final takeaway on evidence, teamwork, and disciplined disagreement See omnystudio.com/listener for privacy information.

-Jake was on the scene (with Swim and friend David) in Evanston for what ended up being more of the same---2 nd half dominance, asthe Huskers outscored the Wildcats in the 2 nd half, 43-29…without much production from Rienk Mast or Jamarques Lawrence-Nebraska's defense was relentless again, and the offense hit 11/26 3-pointers..with Pryce Sandfort going for 22 points and BradenFrager again off the bench scoring 20 points…this team is really, really goodOur Sponsors:* Check out Aura.com: https://aura.com/remove* Check out BetterHelp: https://www.betterhelp.com* Check out Progressive: https://www.progressive.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

-Tomorrow's game is at 3pm on BTN, as the Wildcats look for their first conference win and Nebraska tries to move to 7-0 inconference play and 18-0 overall. The Huskers will be heavy favorites but nothing can be taken for granted-Jake and Swim (and David) will be on the scene and have lots to report back….are they excited for the drive to Evanston?Our Sponsors:* Check out Aura.com: https://aura.com/remove* Check out BetterHelp: https://www.betterhelp.com* Check out Progressive: https://www.progressive.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Razorbills, a cousin to the puffin, nest in colonies on cliffs. Before they lay eggs, Razorbills take part in two unique social behaviors. In one, the Razorbills swim round and round in a tight mass, then dive as one. Next, they surface with heads aligned and bills held open. In another behavior, dozens of birds swim in a line, then zig-zag in a synchronized pattern across the ocean's surface.More info and transcript at BirdNote.org.Want more BirdNote? Subscribe to our weekly newsletter. Sign up for BirdNote+ to get ad-free listening and other perks. BirdNote is a nonprofit. Your tax-deductible gift makes these shows possible.  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

On today's free swim we are joined by Chief, Danny and Dana. We get into one of our favorite hidden gem bars in Chicago that features men's league hockey. We then get into the best urinal situations, Eddie's parking fiasco and more. SUPPORT THE SHOW BlueChew - Get 10% off your first month of BlueChew Gold with code DOGWALK https://BlueChew.com Stella Blue - Get 10% off your first month of BlueChew Gold with code DOGWALK https://BlueChew.com DraftKings - GAMBLING PROBLEM? CALL 1-800-GAMBLER, (800) 327-5050 or visit gamblinghelplinema.org (MA). Call 877-8-HOPENY/text HOPENY (467369) (NY). Please Gamble Responsibly. 888-789-7777/visit ccpg.org (CT), or visit www.mdgamblinghelp.org (MD). 21+ and present in most states. (18+ DC/KY/NH/WY). Void in ONT/OR/NH. Eligibility restrictions apply. On behalf of Boot Hill Casino & Resort (KS). Pass-thru of per wager tax may apply in IL. NO PURCHASE NECESSARY. Open to eligible U.S. residents physically located in an eligible jurisdiction. Void where prohibited. Valid DraftKings Sportsbook account req. 3 sweepstakes: (1) begins 1/11/26 1:00PM ET, ends 11:59PM ET; (2) begins 1/18/26 3:00PM ET, ends 11:59PM ET; (3) begins 1/25/26 3:00PM ET, ends 11:59PM ET (each an Entry Period). Separate opt-ins req. Token valid on live bets on NFL games occurring during each Entry Period. Min. $1 bet. Min. odds -500. Token auto-applied to eligible bets and will be reissued after each use. Each eligible customer receives 1 prize: (i) non-withdrawable Bonus Bet that expires in 7 days, stake removed from payout, or (ii) single-use profit boost token that expires 7 days after issuance, max bet up to $20. 7 days = 168 hours. See Official Rules at sportsbook.draftkings.com/live-millions for entry requirements, free method of entry, odds, and prize details. Sponsored by Crown Gaming Inc. Sponsored by DraftKings.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

Human trafficking investigations rarely look like abduction stories, and the biggest failures often start with a single mistake: mislabeling the victim. In this Hall of Fame Series installment of Zone 7, Sheryl McCollum is joined by Maurice Edwards, a 2023 National Law Enforcement Officer Hall of Fame inductee. Together, they clarify what trafficking looks like in the United States, explain why prosecutors and victim advocates belong in the earliest stages of an investigation, and challenge the language and assumptions that can derail a case. Sheryl and Maurice emphasize a victim-first standard: when a child is being bought and sold, the work begins with protection and recovery. Highlights: • (0:00) Sheryl McCollum introduces Maurice Edwards and his career in missing-child and child sex trafficking investigations • (2:15) Maurice’s current role supporting child sex trafficking investigations at the National Center for Missing and Exploited Children • (3:45) What drew Maurice to trafficking work through missing-child cases and pattern recognition • (6:45) The first trafficking case, first convictions, and the task force model that followed • (9:00) Why prosecutors must be embedded early to build cases that survive court • (11:00) Legal precision at the scene, and why Sheryl insists a teamwork mindset makes cases stronger • (13:45) Misconceptions that derail trafficking cases and why language shapes how victims are treated • (18:45) The cases that stay with Maurice: child deaths, coercion, and forced substance abuse tied to exploitation • (21:25) Carrying the work home: Maurice on emotional boundaries and staying steady in child sex-crime investigations • (28:30) Technology’s role in trafficking and the investigative reality of criminals adapting to new tools • (32:15) Practical ways the public can support prevention and a victim-first response • (33:15) The comparison that exposes the double standard in how minors are treated in commercial sex settings • (38:00) Closing reflections on service, humility, and credit not being the goal Guest Bio: Maurice Edwards is a law enforcement leader specializing in child sex-trafficking investigations and missing and endangered child recoveries. He is currently a supervisor with the Child Sex Trafficking Team at the National Center for Missing and Exploited Children, supporting agencies with analytical support, operational planning, training, and investigative awareness. He has received multiple professional honors, including the Polaris Star Award, Florida Intelligence Law Enforcement Officer of the Year, the Frederick Douglass Human Trafficking Award, and 2023 induction into the National Law Enforcement Officer Hall of Fame. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Episode 71: Kicking Off 2026 with Sara Keller (Nusenda Credit Union Foundation)We're kicking off 2026 with a powerful conversation about philanthropy, leadership, and community impact.In this episode of The Nonprofit Insider Podcast, Swim sits down with Sara Keller, Executive Director of the Nusenda Credit Union Foundation, to explore how New Mexico's largest credit union has spent the past decade investing deeply in communities across the region.Sara shares her personal journey from nonprofit work in Eastern New Mexico to leading one of the most influential credit union foundations in the Southwest. Along the way, she offers three pieces of advice every nonprofit leader should hear, rooted in humility, service, and a genuine love of community.The conversation also goes behind the scenes of grantmaking at scale. Sara walks listeners through how the Nusenda Foundation distributed $1 million in grants in 2025, what it really takes to review more than 400 grant applications, and how her team approaches relationships with nonprofit partners—even when funding decisions are difficult.Swim and Sara also discuss the Foundation's Community Rewards® program, a unique way Nusenda members can support local nonprofits simply by using their debit card.Learn how everyday transactions can translate into real dollars for organizations doing critical work in New Mexico and beyond.

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elcome to Swim Sets By the PoolIf you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.In this video, we're talking about where swim speed comes from and how to swim faster. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you'll get better and you might come to love it as well.Subscribe for more swim workouts, drills, and tips every week!

In Episode #523 of the Grit2Greatness Endurance Podcast, we dive deep into the art of swim mechanics—what they are, why they matter, and how programs like TriDot Pool School can transform your performance. From body position and propulsion to holding form under fatigue, our coaches share actionable insights to help you swim with less effort and more speed. Plus, we've got announcements on upcoming events, the G2G Workout of the Week, and a fun segment: Swim Confessions – Pool Edition! Sponsored by Vespa Power Endurance and TriDot Pool School, this episode is packed with tips to help you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

Liz Campbell recaps the Raiders activities from the past week on the Raider Scoreboard. The Raiders Gator’s are on a roll again. Head Coach Doug Davis joins the program and talks about the success of the Swim & Dive teams throughout the years. The Girls Basketball team is ranked 7th in the state behind the […]

Episode Summary: In this episode, we move beyond the common debate of whether technology is "good" or "bad" to explore a more fundamental reality: technology is no longer just a tool we pick up; it is the environment we inhabit. Drawing on the prophetic work of French sociologist Jacques Ellul, Bob explores how we have migrated from a natural wilderness defined by seasons and storms to a "silicon wilderness" defined by algorithms and efficiency. We look at the anxiety of the disconnected screen, the illusion of being a "user," and why the human soul-which thrives on inefficiency and imperfection-truggles to breathe in a system designed for zero error. If we build the house, and the house eventually builds us, what kind of humans are we becoming inside this machine? And where do we find the "glitch" that proves we are still alive? Notable Quotes: "You can put down a hammer. You cannot put down the weather." "We do not navigate by the stars anymore. We navigate by the blue light of the screen." "The machine forces us to develop a mechanism of perfection. The soul thrives on the glitch." Mentioned in this Episode: Jacques Ellul (1912–1994): French philosopher, sociologist, and lay theologian. The Human Voice on Substack  

Stuck in the same gear? Not happy with your race speed? It might mean you need more work on being responsive. How do you build another gear? Glad you asked. Today, we get into why triathletes often feel stuck at the same speed and how to break the cycle. We look at swimming, biking, and running and give some thought on how to create more of a range, especially when you need it. Going fast can feel good and fun, but sometimes our Zone 4 effort equals our Zone 2 speed in a race. Today, we look at solid and proven ways to break out of being a one-speed wonder, but note, it's not always easy. Topics: Last week on C26 Coming at you consistently We're the podcast version of an age-grouper that outlasts everyone to qualify for Kona New Orleans 70.3 memories Swim rant? One speed wonders Turnover vs. Stroke length in swimming Natural cadence vs. being uncomfortable Hill sprints Something needs to be a priority Increasing FTP vs. Losing weight Swimming more or strength work? Trying to change everything at once Focus on one thing Swim form Hard 25's and 50's What about your base? Not thinking in the water Building another gear Being Responsive One speed Without ranges we tend to not be present RPE - Bodymind Fitness vs. Form We can't skip steps Focus on moving correctly When Zone 4 effort equals Zone 2 speed   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

This week the band is back together in Bend, Oregon recording episode 199. We kicked things off with some holiday recaps, talked through a few 2026 goals, played a New Year–themed Shred or Bed, and then dove into listener-submitted questions. This week we discussed:Snacks and breakfast ideas for triathletesHow Eric, Paula, and Nick became friendsIntentionally training in triathlon race orderKeeping the excitement alive and not normalizing or downplaying our accomplishmentsThe best dry-land exercises for athletes who don't have access to a poolHow to nurture a love for triathlon in young childrenA big thank you to our podcast supporters who keep the podcast alive! To submit a question for the podcast and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

On today's free swim we are joined by Chief, Danny and Dana. We start by of course recapping the great BinGate debate, which leads us to Dana leading the charge against Eddie's antics of constantly setting him up. We then get into an on or off the leash discussion and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

Nearly four decades after the Colonial Parkway murders first shocked Virginia, new DNA links have expanded the known scope of the case while raising questions about investigative accountability. In this episode of Zone 7, Sheryl McCollum is joined by Bill Thomas, whose sister Cathy Thomas was one of the original victims, and Kristin Dilley, his long-time investigative partner and co-host of the podcast Mind Over Murder. They walk through the latest DNA identifications tied to Allen Wade Wilmer Sr., the procedural barriers that keep his profile out of CODIS, and the growing divide between state-level momentum and federal inaction. Their discussion centers on what happens when evidence advances while communication and action stall. Highlights: • (0:00) Sheryl McCollum opens Zone 7by addressing stalled accountability in long- running cold cases • (0:45) Bill Thomas and Kristin Dilley return to Zone 7 and reflect on their investigative partnership • (2:00) Bill remembers his sister Cathy Thomas, her Naval Academy legacy, her character, and her friend Rebecca Ann Dowski • (5:15) How advocacy and podcasting have helped families move forward on the Colonial Parkway murders • (9:15) The January 2024 public announcement linking Allen Wade Wilmer Sr. to multiple victims • (10:15) The confirmed DNA connection to Laurie Ann Powell • (13:15) Why Wilmer’s DNA is not in CODIS despite evidence of sexual assault • (17:00) Federal communication failures and the limits of victim services updates • (19:15) The contrast between FBI silence and Virginia State Police persistence • (22:45) Whether Cathy Thomas’s case is closer to resolution and what emerging patterns suggest • (25:15) Evidence handling failures and the long-term consequences for families • (33:15) Closing reflections on persistence, accountability, and the cost of waiting decades for answers Guest Bios: Bill Thomas is a victim advocate and the brother of Cathy Thomas, one of the original victims of the Colonial Parkway murders. For nearly four decades, he has worked with law enforcement, forensic experts, and journalists to seek answers in his sister’s case and accountability for all affected families. Bill is co-host of the podcast Mind Over Murder, where he focuses on cold cases, investigative transparency, and the systemic challenges families face in long-term homicide investigations. Kristin Dilley is a true crime podcaster, researcher, writer, and teacher based in Williamsburg, Virginia. Kristin has worked alongside Bill Thomas for more than seven years and is the co-host of Mind Over Murder, where she examines cold cases with an emphasis on evidence, patterns, and victim-centered accountability. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Pool Pros text questions hereIn this episode of the Talking Pools podcast, Natalie Hood and Casey McGovern discuss the critical topic of water safety and drowning prevention. They address common myths surrounding swim lessons, the importance of early education, and the need for constant supervision around water. Casey shares her personal journey as a mother of a drowning victim and her advocacy work with Every Child a Swimmer. The conversation emphasizes the importance of year-round swim lessons, the dangers of floaties, and the need for funding and resources to support water safety programs. They also highlight the necessity of normalizing discussions about water safety to prevent future tragedies.takeawaysWater safety is layered and often misunderstood.Supervision alone is not enough to prevent drowning.Swim lessons can start as early as six months.Drowning can happen quickly and silently.Floaties provide a false sense of security.Drowning risks exist beyond just pools.Year-round swim lessons are essential for skill retention.Funding for swim programs is often limited.Education is key to preventing drowning incidents.Every child deserves access to swim lessons.Sound Bites"Drowning is fast and silent.""Invest in swim lessons early.""Every child can learn to swim."Chapters00:00Introduction to Water Safety and Myths01:25Casey's Personal Journey and Advocacy04:35The Importance of Early Swim Lessons08:56Understanding Drowning: Myths and Realities12:41Supervision and Safety Measures19:32Drowning Risks Beyond the Pool24:48The Dangers of Floaties31:33Year-Round Swim Lessons37:19Funding for Water Safety Programs43:32Normalizing Water Safety Conversations Support the showThank you so much for listening! You can find us on social media: Facebook Instagram Tik Tok Email us: talkingpools@gmail.com

If you're coming into triathlon from running or cycling, you've probably assumed swimming works the same way:The more you swim, the faster you get.Nope!In this episode of our Six Months to Ironman series, Coach Rob explains why most age-group triathletes are not fitness-limited in the water, they're technique-limited… and why that's actually good news, because it means you can make big gains without adding endless extra swim volume.This episode is aimed at the adult-onset swimmer: the busy Ironman or 70.3 athlete who feels like their aerobic fitness from the bike & run doesn't translate in the pool, and how to fix that.We cover:Why swimming is more analogous to gold or tennis than running or bikingThe “more swimming” trap that keeps slower swimmers stuck and embeds bad habitsA useful benchmark: why ~7:00 per 400m is often the point where technique becomes the biggest leverHow to build endurance without letting fatigue wreck your stroke How to identify your single biggest limiter with simple cuesThe order to fix your swim: breathing → balance → propulsionSimple, high-impact drills including:Sink-downs + “bubble” exhale for breathingFist drill for catch and feel of the waterThe “Waltz / Unco drill” to connect rotation, hips, and propulsionThis episode will help swimming stop being the IRONMAN discipline you dread, and help turn it into one of your main strengths in a matter of months!* * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Trash to Swim Training Gold - Total Distance 3750  Warm Up 300 Swim 200 as (50k 50 drill 50k 50 drill)200 as (50 drill 50 swim 50 drill 50 swim) Pre Set 4x 100 DPS (take 1 stroke off each 100) 150 build 50 ez 50 Fast Main Set 2x 3x100 Descend 300 at pace of Last 100150 as (50 Swim 50 kick 50 Swim)150 as (50 kick 50 swim 50 kick) Bonus Set 16x 25 as Odd Smooth Evens Fast Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

Key Takeaways Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness. Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff). Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention. Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club. Florida 70.3 Race Report Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity. Training Block: Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week. Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts). Swim: 1x/week (~3-4k yards) to maintain "feel for the water." Race Execution & Results: Swim: 28:00 (faster than expected on a slow, M-shaped course). Bike: 2:16:00 (avg. 270 watts) on a fast but not flat course. Strategy: Rode 5 bpm below normal 70.3 heart rate (145 bpm vs. 150 bpm) to conserve energy. Run: 1:34:00. Strategy: Ran at goal marathon heart rate (~150 bpm) instead of pace due to heavy legs. Outcome: The high run volume provided significant durability, preventing the usual second-half fade. Overall: 3rd place AG, ~30th overall. Marathon Training & Injury Management Houston Marathon Goal: Sub-3:00 to secure a Boston qualifier. BQ Target: 3:15:00. Effective Target: ~3:07:30 to beat the typical ~7.5 min cutoff. Pacing: Recent 4x3k workout at goal HR (~150 bpm) yielded ~6:40/mile pace. Knee Injury: Cause: Fluid buildup from high run volume. Resolution: 30 cc fluid drain + cortisone shot. Recovery: Resumed training 5 days post-procedure with no issues. Lever System: Recommendation: Use as an injury prevention tool to add unweighted run volume. Comparison to Alter-G: A cost-effective alternative that also helps with hip stability. Top Guns Team Update Growth: Roster now at ~60 athletes. Partnership: New apparel deal with Mauna. Media: Ironman Marketing is producing a feature on the club. Florida 70.3 Performance: World Slots: Matt Schuster and Tony Park qualified for the 70.3 World Championship in France. Slot Decision: Danny passed on his slot, citing the high cost (~$1,200) and low likelihood of attending. Coming Up! Danny: Execute the Houston Marathon on January 19, targeting a sub-3:00 finish. Consider purchasing a Lever system for injury prevention. Colin & Danny: Resume consistent podcast recordings in 2026. Dedicate the next episode to Colin's health and triathlon return.

Send us a textThis episode is one story. The Water's Edge is where stories like this turn into lived experience. Feeling inspired? Sign Up for a Free Goal Setting Guide. Subscribe to my Substack for Lessons from the Water Want to watch? Episodes now available on YouTube!Hilary Topper is a USA Triathlon Coach Level 1, ESCI Coach, USMS Swim Coach Level 3,  RRCA Run Coach, WOWSA Open Water Coach, and an Adult Learn to Swim Coach. She's a blogger for http://www.ATriathletesDiary.com, where she writes about everything swim, bike, and run. She also has a lifestyle blog, http://www.HilaryTopper.com, and a podcast.  She's the author of four books. Her last two books focused on endurance sports, with the latest one, Unlocking the Triathlon: The Beginner's Guide to Competing in a Triathlon, recently released. She is also an adjunct professor at both Hofstra University and Fairleigh Dickinson University, where she teaches digital marketing.Stories from the Water is produced by http://254studio.comMusic credit:Epic Inspiration  by Rafael KruxLink: https://filmmusic.io/song/5447-epic-inspiration-License: http://creativecommons.org/licenses/by/4.0/Swimming sounds courtesy of swimmer Todd Lantry. Support the show

In January 1981, during a severe winter storm, Lonene “Lonnie” Rogers disappeared from her home in rural Pennsylvania, leaving behind her children, her car, and no clear explanation for how she could have survived the conditions. In this episode of Zone 7, Sheryl McCollum speaks with Lonnie’s daughter, Alison Duiker, about the final hours before the disappearance, the instability that followed, and the long search for answers that began when Alison was just five years old. Joined by clinical hypnotherapist Monica Miller, their conversation revisits the timeline of that night and the challenges of examining long-dormant cases when physical evidence is scarce. Highlights: • (0:00) Sheryl McCollum shares Zone 7’s 2026 plans and the upcoming 10-8 Tour • (1:15) January 7,1981: the blizzard night Lonnie Rogers vanished • (2:45) Alison Duiker remembers her mother before the disappearance • (5:15) Writing A Daughter’s Journey and preserving her mother’s story • (10:00) The home environment leading up to Lonnie’s disappearance • (13:00) Neighbors report arguing during the storm and unusual sounds in the duplex • (14:45) The middle-of-the-night trip to the babysitter and unanswered time gaps • (16:45) Growing up in instability after her mother vanished • (19:15) The night Alison was abandoned at a police station • (21:45) A teacher’s phone number and the moment that everything changed • (26:15) Finding safety, stability, and resilience through guardianship • (28:00) Revisiting the case decades later and considering hypnosis as an investigative tool • (31:30) Monica Miller explains memory, trauma, and timeline-based hypnosis • (41:45) Creating a controlled, quiet setting to organize memory without suggestion • (43:45) A key detail: snow wiped from Lonnie’s car • (50:15) Recovered memory and its investigative implications • (54:15) The call Alison never expected: a reported confession and arrest after forty-four years • (58:15) Thanksgiving reflections and plans for a future case update Guest Bios: Alison Duiker is a special education teacher with more than twenty years of experience working with young children. She is the author of A Daughter’s Journey: A Story of Resilience, a memoir documenting her childhood, her mother Lonnie Rogers’ disappearance, and the lasting impact of unresolved loss. Alison has spent decades advocating for answers in her mother’s case and raising awareness about cold cases. Monica Miller is a Certified Clinical Hypnotherapist based in Atlanta, Georgia, with more than ten years in private practice. She holds a B.A. from the University of Florida and is also a Licensed Massage Therapist and registered yoga teacher, integrating a mind-body approach in her work. Monica works with a wide range of clients, including professional athletes and individuals in high-stress careers, using a collaborative and client-centered method. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Swimming pools across Ohio are in the depths of a lifeguard shortage. But the Northside Pool in Youngstown is well-staffed and helping its youth thrive, thanks to a local lifeguard academy there.

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Summing up the year that was Swim Brief in 2025- thoughts on gratitude, the future and all the amazing things I got to be a part of this past year.

Build Race-Day Swim Speed - 3k SetWarm Up 400  Easy300 Drill100 IM800 pull buoy + paddle 15m fast off each wall200 easyMain Set (2x) 4x50 on 1:30 from dive200 Race Pace100 EasyWarm Down 200 EasyYoutube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

WiscoJazz-Cast Episode 242 mixed by dj lukewarm Episode Two Hundred and Forty Two features my top tracks of 2025... 01 - Jonny Nash - Bright Belief [Melody As Truth] 02 - Common Saints - Supernova [Starsonics] 03 - Mark Barrott - The Light Is Still There (Peter Sandberg Remix) [Anjunachill] 04 - Adrian Sherwood - The Collapse Of Everything [On-U Sound] 05 - Stick Figure - Sticks and Stones [Ruffwood Records] 06 - Niles Philips - Shadow of the Observer [Timewarp Music] 07 - Flying Vipers - Existential Dread at the Controls [Easy Star Records] 08 - Lakes & Fires - Lakes & Fires [Good Buzz] 09 - Santino Surfers - Goodnight Mr. Racoon [Music For Dreams] 10 - Hermanos Gutiérrez feat. Leon Bridges - Elegantly Wasted [Easy Eye Sound] 11 - Bonobo - Hearts [Ninja Tune] 12 - Everything Is Recorded & Sampha & Laura Groves & Rickey Washington feat. Alabaster DePlume - My And Me [XL Recordings] 13 - Bon Iver - If Only I Could Wait [Jagjaguwar] 14 - Madison McFerrin - blue 15 - Adrian Quesada feat. Mireya Ramos - Cuatro Vidas [ATO Records] 16 - Amber Mark - Cherry Reds [PMR] 17 - El Michels Affair - Clean The Line [Big Crown] 18 - Nightmares On Wax, Yasiin Bey, & Mos Def - Bang Bien [Warp] 19 - Arooj Aftab & Khruangbin - raat ki rani (Khruangbin Remix) [Verve] 20 - Subnesia - New York to Japan [Music for Dreams] 21 - Eric Hilton - Life (In The Deep End) [Monserrat House] 22 - Mecca:83 - The Light Inside [Rockwell Product Shop] 23 - Vanilla - Remember When [Vinyl Digital] 24 - Sekou - Catching Bodies [Universal Music Group] 25 - St. Paul & The Broken Bones - Fall Moon [Oasis Pizza Records] 26 - Loaded Honey - Don't Speak [Vetra Records] 27 - Tame Impala - Piece Of Heaven [Columbia] 28 - Maribou State - Blackoak [Ninja Tune] 29 - Sia- Solsbury Hill (lukewarm edit) [Monkey Puzzle Music] 30 - Jon Batiste - Pinnacle [Verve] 31 - Sault - KTYWS (Know That You Wil Survive) (MM Redrum Edit) [Forever Living Originals] 32 - Nate Smith feat. Lalah Hathaway - Automatic [Believe] 33 - Leisure - Missing You [Nettwerk] 34 - Arc De Soleil - Riders Of The Moon [Maison Arts] 35 - Pig&Dan - I Feel it [Café del Mar Music] 36 - Proff - Love On A Real Train (Tangerine Dream Cover (Downtempo Mix)) [Anjunachill] 37 - Barry Can't Swim feat. O'Flynn - Kimpton [Ninja Tune] 38 - Booka Shade - Broken Glass [Blaufield Music] 39 - Jono McCleery - Save Me [Blaufield Music] 40 - Parcels - Tobeloved [Because Music] 41 - Bonobo - Hapuna [Ninja Tune] 42 - Common Saints - Equinox [Starsonics] 43 - Khruangbin - White Gloves ii [Dead Oceans] 44 - Jacob Collier - Something Heavy [Decca] Hope you enjoy. -dj lukewarm https://linktr.ee/djlukewarm http://djlukewarm.com http://hearthis.at/djlukewarm http://www.mixcloud.com/djlukewarm http://djlukewarm.podomatic.com https://soundcloud.com/wiscojazz http://www.youtube.com/WiscoJazzCast RSS: http://djlukewarm.podomatic.com/rss2.xml Photo by Moritz Knöringer on Unsplash       

In this episode of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: How winter sports can boost your triathlon training during the off-season. From cross-country skiing to fat biking, learn how to maintain fitness and build strength when the temps drop. Plus, we share announcements about the upcoming G2G Community Meeting, Training Camp, and TriDot Pool School, along with our Workout of the Week: Power Builders, and wrap up with a fun Holiday Gift Exchange segment. Sponsored by Vespa Power Endurance and TriDot Training—helping you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

You Can Swim Against The Tide | Malayalam Christian Messages | Morning Glory - 1800 | Br. Damien Antony

Just blocks from the White House, a quiet act of service ended in tragedy. Two young National Guard members were ambushed; one was killed instantly, and another was left in critical condition. This week on Zone 7, Sheryl McCollum welcomes Dr. Sunny Slaughter to reflect on what happened that day and what it reveals about leadership, language, and the power of restraint. Together, they explore how hate takes root, why communication can be a matter of life and death, and what it truly means to serve with empathy when the world feels like it’s falling apart. Highlights: • (0:00) Sheryl McCollum reveals Zone 7’s 2026 return to weekly episodes and the kickoff. of the 10-8 Tour • (1:00) Welcome to Zone 7 with Sheryl McCollum and guest Dr. Sunny Slaughter • (4:15) The ambush that killed Sarah Beckstrom, 20, and critically injured Andrew Wolfe, 24 • (7:00) How compassion, not politics, defines law enforcement and military duty • (10:00) “Take the temperature down to zero”: Dr. Slaughter’s warning against political violence • (12:30) Dr. Slaughter’s experience teaching “lens, language, and law” and why empathy is operational readiness • (17:00) Service as calling, not career: advice for the next generation of guardsmen and officers • (20:45) Sheryl and Dr. Slaughter on gratitude, resilience, and learning through hardship • (27:00) Finding meaning after loss and the power of service on purpose• (30:00) Preparing for crisis: why every law enforcement professional must plan for the unexpected • (35:00) The Florida eviction tragedy and how quickly crisis can turn fatal • (36:15) Final reflections: honoring the National Guard members through unity, compassion, and continued service Guest Bio Dr. Sunny Slaughter is a law enforcement instructor, expert witness and crisis communication strategist who specializes in counterterrorism, extremism, and emerging threats. As CEO of Sunny Slaughter Consulting and founder of the Sunny Slaughter Group, she helps agencies nationwide build crisis-ready leadership. A former military spouse and longtime advocate for justice and public safety, Dr. Slaughter has served as a U.S. Department of Homeland Security instructor and continues to guide federal, state, and local agencies in strengthening community resilience. About the Host Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her "Emmy Award for CSI: Atlanta" and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @149zone7 • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Preorder Sheryl’s upcoming book, "Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist," releasing May 2026 from Simon and Schuster.See omnystudio.com/listener for privacy information.

Every Christmas morning since 1864 (with only one modern break), a hardy band of swimmers has plunged into the icy Serpentine in Hyde Park for a 100-yard dash that has become London's most extraordinary yuletide tradition. Born from Victorian bravado, crowned with the Peter Pan Cup, and often surrounded by ice and applause, this event is part challenge, part spectacle and utterly festive – a cold-water ritual that defines Christmas in the capital.

Ep. 170 - Nathalie Velasquez, owner of Nathalie & Co. Dancewear, Swimwear and Activewear, talks about her commitment to the performing arts community

At 4:22 p.m. on what should have been an ordinary December afternoon, gunfire erupted inside the engineering building at Providence College. Students preparing for final exams found themselves barricaded in classrooms as text alerts warned, “Hide. Stay where you are. Silence your phone.” This week on Zone 7, Sheryl McCollum and retired FBI Special Agent Scott Duffey revisit the Providence College shooting, where a day of finals spiraled into chaos and tragedy. Together, they discuss the confusion inside the building, the calm suspect caught on camera, and the observant witness whose attention to detail helped identify him. Sheryl and Scott examine what went right, what went wrong, and how information, instinct, and timing shaped the investigation. Highlights: • (0:00) Welcome to Zone 7 with Sheryl McCollum and returning guest Scott Duffey to discuss the Providence College shooting and the law-enforcement response that followed • (5:45) The moment violence reached Providence College: students taking finals as shots rang out • (12:30) “Nobody was prepared to take this person on”: why Providence College was a soft target • (15:30) Behavioral clues and why the suspect didn’t fit the usual active-shooter profile • (18:30) How video surveillance, community vigilance, and digital evidence guided the search • (21:15) Law enforcement press conferences and why clear, real-time communication with the public is critical • (25:00) The second engineer’s murder: coincidence or connection? • (28:30) Theorizing motive and method• (31:00) The suspect’s calm demeanor and cultural clues that caught investigators’ attention • (34:45) Terrorism concerns, global context, and seasonal timing during the holidays • (39:00) Update: the shooter found deceased; press conference missteps and misinformation • (43:15) The breakthrough witness whose attention to detail broke open the case • (48:30) Closing thoughts on the investigation, the likelihood of a manifesto, and why violent offenders rarely act in silence Guest Bio: Scott Duffey is a retired FBI Supervisory Special Agent with more than two decades of service in the Bureau’s Baltimore Division, including assignments with the Wilmington Resident Agency and the Delaware Violent Crimes Task Force. He now directs the Criminal Justice Institute at Wilmington University, where he teaches interview and interrogation techniques to law enforcement professionals. Duffey also provides on-air crime analysis for FOX, CNN, NewsNation, and the Wildlife CSI Academy, continuing to educate, inform, and engage audiences worldwide. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies. 00:35 Train Another Stroke 01:56 Change The Way That You're Training 03:10 Being Diligent With Your Skills 05:12 To Become Supple 05:59 Joining a Squad Or a Group of Swimmers 09:06 Occasionally, Don't Track Anything 10:25 Keeping Calm Under Pressure 10:43 Commit To A Swim Block 13:48 Pick One Thing And Stick To It For Three Months 15:35 Get Professional Help

The 100 x100 Swim Set of Legends - 10k Warm up 10 Min of ChoiceMain Set (Pick the Hardest Interval Possible)100x100 ( if you miss, skip a 100 and go onto next one). Warm Down Save it for next year,Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

In Learning to Swim – Part 3, Pastor Mike Stevens shares how the baptism in the Holy Spirit is meant to be lived out daily, not just experienced once. It's a gift that strengthens us, builds our spiritual life, and helps us grow closer to God. Like learning to swim, it requires practice, trust, and a willingness to stay in the water instead of stepping back out.As we set our minds on God and learn to live in the Spirit, our connection with Him deepens and our faith becomes more resilient. This message from Pastor Mike Stevens reminds us that spiritual strength prepares us to face hardship with endurance and confidence. When we allow God to work in us continually, He equips us to stand firm and move forward no matter what comes our way.#LearningToSwim #HolySpiritLife #FaithAndGrowth #SpiritualStrength #WalkingInTheSpirit #GoodHopeChurch #FaithForToday #JesusChangesEverythingSermon Notes: https://link.goodhope.ag/spirit-3-msGiving Information: https://goodhope.ag/givingSTAY CONNECTEDYoutube: https://youtube.com/GoodHopeChurchInstagram: http://instagram.com/goodhopemnFacebook: http://fb.com/goodhopemn 

In Learning to Swim – Part 3, Pastor Daniel Stevens continues our journey of living life in the Holy Spirit. The baptism in the Holy Spirit isn't a finish line—it's a starting point. It's a powerful gift God gives to strengthen us, build us up spiritually, and help us live with greater purpose and connection to Him. Just like learning to swim, it's not meant to be a one-time experience, but a lifestyle that grows as we practice it.As we learn to “swim,” we discover how setting our minds on God deepens our relationship with Him and equips us to walk through hardship with strength and hope. Praying in the Spirit builds our inner life and helps us endure challenges without giving up. When we stay connected to God, even difficult seasons can become moments where His power and presence carry us through.#LearningToSwim #HolySpirit #BaptismInTheHolySpirit #LivingInTheSpirit #FaithInAction #SpiritualGrowth #GoodHopeChurch #JesusChangesEverythingSermon Notes: https://link.goodhope.ag/spirit-3Giving Information: https://goodhope.ag/givingSTAY CONNECTEDYoutube: https://youtube.com/GoodHopeChurchInstagram: http://instagram.com/goodhopemnFacebook: http://fb.com/goodhopemn 

In Learning to Swim – Part 3, Pastor Mike Jurek invites us to see the baptism in the Holy Spirit as a daily source of strength rather than a single moment in time. Living in the Spirit builds us up from the inside out, helping us grow spiritually and stay connected to God in a meaningful way.Pastor Mike Jurek explains how focusing our hearts and minds on God moves us beyond routine faith and into real relationship. This message shows how a Spirit-led life equips us to endure hardship, remain hopeful, and keep moving forward even in difficult seasons. God's presence sustains us when we choose to live fully immersed in Him.#LearningToSwim #SpiritLedLife #FaithThatEndures #SpiritualGrowth #HopeInHardTimes #GoodHopeChurch #LivingByTheSpirit #JesusChangesEverythingSermon Notes: https://link.goodhope.ag/spirit-3-mjGiving Information: https://goodhope.ag/givingSTAY CONNECTEDYoutube: https://youtube.com/GoodHopeChurchInstagram: http://instagram.com/goodhopemnFacebook: http://fb.com/goodhopemn 

PJ Chats with Fermoy's Owen O'Keefe, who shares the journey from hometown pools to a landmark 40 km swim across the massive River Plate in South America. Hosted on Acast. See acast.com/privacy for more information.

On today's free swim we get into a ridiculous debate over airport bins, which leads us to ask the question: Does Eddie even know what an airport bin is? Which leads to what we now refer to as, BinGate. We later get into some of the goofiest gifts we've given/received and more. SUPPORT THE SHOW BlueChew - Get 10% off your first month of BlueChew Gold with code DOGWALK https://bluechew.com AuraFrames - Exclusive $35 off Carver Mat at https://on.auraframes.com/DOGWALK. Promo Code DOGWALK Chicagoland Chevy Dealers - Head to https://ChevydrivesChicago.com to find your local dealer today Mr. Pibb - Mr. Pibb's back. The bold cherry flavor you didn't see coming. Taste a Bold Kick of Cherry.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The verdict is in: Brian Walshe has been found guilty of first-degree murder in the death of his wife, Anna Walshe. This week on Zone 7, Sheryl McCollum is joined by Dani, creator and host of Dani After Dark. The two revisit the Brian Walshe trial, where months of evidence, emotion, and courtroom drama culminated in a single word: guilty. From the disturbing Google searches to the cash-only shopping trips for bleach, buckets, and a hacksaw, the jury weighed the evidence alongside the confession that Walshe dismembered his wife and disposed of her remains. Dani shares what she witnessed inside the courtroom, from the jurors’ reactions to the moment that sealed the case. Then she and Sheryl break down the digital evidence, behavioral patterns, and courtroom strategy that secured a first-degree murder conviction. Highlights: • (0:00) Sheryl opens with a summary of the Ana Walshe case, outlining the timeline and the accusations against her husband, Brian Walshe before welcoming Dani from Dani After Dark back to Zone 7 • (1:45) What Brian Walshe admitted before trial and what the jury did not hear • (3:15) Brian’s Google searches that dismantled the “sudden death” defense • (6:15) Cash-only shopping trips and the evidence captured on camera • (7:45) The moment the jury watched Walshe’s six-year-old son help him check out at Lowe’s • (13:30) Affair allegations and the life-insurance policy • (16:30) Body language inside the courtroom: Brian Walshe and his mother • (19:00) Why the defense never called on a psychologist, how that decision cost them, and the collapse during closing arguments • (22:45) Verdict day: Guilty of murder and justice for Ana Walshe • (23:45) Final reflections on the events that led to the first-degree murder conviction Guest Bio: Dani is the creator and host of Dani After Dark, a true-crime and legal analysis channel on YouTube where she covers high-profile criminal trials in real time. Connect with Dani on Instagram @dani_after_dark or follow her on YouTube at @DaniAfterDark. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

From college dorms to quiet suburbs, fentanyl's reach no longer fits a stereotype. This week on Pathology with Dr. Priya, a Zone 7 series, Sheryl McCollum and Dr. Priya Banerjee confront the reality of a Providence College house party that nearly claimed seven young lives. Together they discussed the chemistry, economics, and criminal psychology behind modern synthetic drugs, showing how a single white powder can conceal a fatal mix, and how dealers prioritize profit over safety. These drugs do not discriminate; they affect every community, every family, and every socioeconomic group. For parents, this episode serves as a reminder that prevention begins long before a crisis. Awareness, honest conversation, and early education remain the most powerful safeguards against tragedy. Highlights • (0:00) Welcome to Zone 7’s Pathology with Dr. Priya: “’Tis the season”: why overdoses spike between Thanksgiving and New Year’s • (0:45) Seven Providence College students found unresponsive at a house party • (3:00) Fentanyl's evolution from heroin corridors to every college town in America • (5:00) Cutting agents and chemical roulette: what's really in the “white powder” • (7:00) Xylazine, ketamine, and the rise of “zombie drugs” and clandestine labs • (11:15) Dealers, profit, and the deadly absence of quality control • (12:30) "Drugs don't discriminate": how overdose affects every class and community • (16:30) As holiday parties ramp up, Sheryl and Dr. Priya address alcohol, impaired driving, and false confidence behind the wheel• (18:15) “There ain’t a drug dealer out there that cares about anybody they’ve ever sold to”: how profit drives addiction across every demographic • (22:15) Final reflections: stay aware, stay connected, and keep the season focused on life, not loss About the Hosts Dr. Priya Banerjee is a board-certified forensic pathologist with extensive experience in death investigation, clinical forensics, and courtroom testimony. A graduate of Johns Hopkins, she served for over a decade as Rhode Island’s state medical examiner and now runs a private forensic pathology practice. Her work includes military deaths, and high-profile investigations. Dr. Priya has also been featured as a forensic expert on platforms such as CrimeOnline and Crime Stories with Nancy Grace. She is a dedicated educator, animal lover, and proud mom. Website: anchorforensicpathology.com Twitter/X: @Autopsy_MD Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Email: coldcase2004@gmail.com Twitter/X: @ColdCaseTips Facebook: @sheryl.mccollum Instagram: @officialzone7podcast

You can buy "Always Moving Forward" at: David A. Jones Always Moving Forward: A memoir of friends, family and building Humana: Jones Sr., David A., Hill, Bob, Jones Jr., David A., Johnson-Keeny, Jill, Comer, Julia: 9781938462634: Amazon.com: BooksShow Notes:

On today's free swim we are joined by Chief, Danny and Dana. We get into a discussion about wearing stained clothing, eating food while at the grocery store, we do a MFK of popular lollipops and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The empire is gone, but the influence remains. This week on Zone 7, Sheryl McCollum and journalist Lauren Conlin discuss Sean “Diddy” Combs’ life inside federal prison, from coveted assignments and rule violations to the month of good time he lost. Drawing on her extensive coverage from jury selection to sentencing, Lauren explains how Diddy's actions inside prison expose the difference between reputation and reality. Their conversation then turns to the NBA's gambling scandal where federal investigators are piecing together evidence from rigged poker games, high-stakes payouts, and the athletes now under scrutiny. Highlights: • (0:00) Welcome to Zone 7 with Sheryl McCollum and guest Lauren Conlin • (0:30) Lauren on her new Los Angeles Magazine role and coverage of the Diddy trial • (3:15) Revisiting earlier predictions: Diddy’s special treatment and coveted prison job • (5:00) Sentencing day details: defense missteps, emotional pleas, and the judge’s “severe sentence” remark • (10:15) Prison conduct issues: alleged alcohol incident, phone call violations, and loss of release time • (13:00) Diddy’s Thanksgiving initiative with inmate group “Bankroll Bosses” • (14:45) Sheryl reflects on Diddy’s physical transformation, rehab reports, and adapting to life in prison • (21:30) NBA gambling scandal: Chauncey Billups, mob-linked poker games, and the $50,000 payoff • (26:15) Mountain of evidence: texts, surveillance, and why the case could drag well into 2026 • (31:30) Who flips First? Cooperation deal and the government’s strategy to secure testimony • (32:45) Sheryl closes the episode with a Diddy quote on prison life Guest Bio: Lauren Conlin is a New York based journalist and contributor for Los Angeles Magazine, recognized for her coverage of high-profile federal trials and celebrity cases. A former HLN and CNN correspondent, she is regarded as one of the most trusted voices in pop-culture crime and justice. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

In this week’s Crime Roundup, Sheryl McCollum and Joshua Schiffer Break down the federal hearing surrounding Luigi Mangione, the suspect accused of assassinating UnitedHealthcare CEO Brian Thompson in December of 2024. What began as a five-day manhunt has become a master class in what not to do, with missed warrants, coached testimony, and evidence on the verge of being thrown out. Sheryl and Joshua examine how procedural missteps could weaken a potential death penalty case and why “get a warrant” isn't just good advice; it's the foundation of justice. They then turned their attention to Massachusetts, where the trial of Brian Walshe, who is accused of killing and dismembering his wife, reveals how arrogance, lies, and a trail of Google searches can expose a killer's truth. Highlights: • (0:00) Welcome to Crime Roundup with Sheryl McCollum and Joshua Schiffer • (0:15) "99 percent of the time, you need a warrant... it won’t hurt your case if you get one and don’t need it.” • (4:00) Coached testimony and the danger of tailoring officer statements for admissibility • (7:30) What happens when training, procedure, and pressure collide in the courtroom • (9:00) How early media leaks and “pre-trial publicity” can poison a case before it begins • (10:30) The potential collapse of key evidence and its impact on death penalty eligibility • (12:15) The rules of criminal procedure and what it means when they don’t apply equally • (17:15) The defense’s dream scenario: getting the weapon suppressed because of a“bad stop” • (17:45) The Brian Walshe trail and the anatomy of a cover-up • (19:30) Walshe’s “woke up and she was dead” defense and why it’s collapsing in court • (21:45) The digital trail: how Google searches reveal motive, method, and mindset • (23:00) Closing thoughts: why “get a warrant” isn’t optional, it’s the rule of law About the Hosts Joshua Schiffer is a veteran trial attorney and one of the Southeast’s most respected legal voices. He is a founding partner at ChancoSchiffer P.C., where he has litigated high-stakes criminal, civil rights, and personal injury cases for over two decades. Known for his bold courtroom presence and ability to clearly explain complex legal issues, Schiffer is a frequent media contributor and a fearless advocate for accountability. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, earned her an Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 Stay Connected Subscribe using your favorite podcast platform and leave a review to support the show. Have acase or topic you’d like Sheryl and Joshua to cover? Email coldcase2004@gmail.comFollow the Hosts: • Sheryl on X: @ColdCaseTips • Facebook: @sheryl.mccollum • Joshua on X and Instagram: @lawyerschiffSee omnystudio.com/listener for privacy information.

On today's Free Swim we are joined by Chief, Danny and Dana Beers. We recap our thanksgiving breaks and get into a turkey bowl debate, we later get into how Dana Beers used to have asthma and Dana's series of trying new foods (that most people have all tried).You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

Today the listener controls the show! We talk about building bike strength to be a better climber. We get into how to fall in love with the trainer and the treadmill this winter. We also look at strengths and weaknesses. How do you define them and decide where to put the most work. We get into swimming and how much you should be doing it. Some of the best drills and things to think about. Also, finding your swimming economy and body position. We also look at controlling your breath on the run and raising your bike threshold. ————— Get some C26 Gear for Christmas: https://c26triathlon.com/shop/ Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com Want to build strength and conquer the water? Look into our swim camps at C26Hub.com Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/ Topics: Thanksgiving Recap and favorite foods Building climbing strength on the bike Big gear/torque workouts Faux Big Gear Ways to pass time on the trainer or treadmill Limited time - Do you work on strengths or weaknesses? Determining strength and weaknesses More time on the run or swim? Body position and feel for the water Hard time breathing on the run but legs feel fine? Relaxing your breath Swim drills Swim economy Raising your bike threshold Bike progressions Playing the long game Negative split mentality Do you lack time or energy?   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com   Check us out at www.c26triathlon.com Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

On today's free swim, we are joined by Danny and Chief. We get into Eddie's bachelor party over the weekend which leads us to the question: when is an okay bachelor party curfew if the bachelor wants to stay out? We then get into a heated debate over Friendsgiving invites and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk