#432 : 2:30/100m to the 1:40's with Sandra Surkamp with Sandra Surkamp
The Effortless Swimming PodcastShow Notes
How do you break through a swimming plateau when it feels like you've already tried everything? In this episode, I sit down with Sandra Surkamp to discuss her incredible swimming journey—from struggling to swim 25 meters without stopping to swimming comfortably in open water and dropping her pace by nearly 50 seconds per 100 meters. Sandra shares the key lessons she's learned over the last few years, including how revisiting the fundamentals, improving body position, refining her catch, and finding the right coaching cues helped unlock a major breakthrough in her swimming. We also talk about the frustrations that come with progress, why improvements don't always happen in a straight line, and what it takes to make lasting technique changes. Whether you're stuck at a plateau, learning to swim more efficiently, or looking for motivation to keep improving, Sandra's story is packed with valuable insights and practical takeaways.
00:00 Introduction to Sandra's Swimming Journey 01:18 Overcoming Initial Challenges in Swimming 03:24 The Importance of Technique and Coaching 05:48 Experiencing Breakthroughs and New Goals 08:33 Key Insights on Swimming Technique 11:06 The Role of Mindset in Performance 14:42 Navigating Setbacks and Maintaining Progress 18:21 The Value of Video Analysis in Improvement 20:55 Revisiting Basics for Continued Growth 23:43 Current Focus and Future Goals
More from The Effortless Swimming Podcast
Tired of your swimming goggles fogging up in the middle of a swim? In this episode, discover how to prevent foggy goggles, understand why condensation happens, and learn practical tips to keep your vision clear in the water. Whether you're a beginner or an experienced swimmer, these simple techniques can help you spend less time adjusting your goggles and more time focusing on your swim. 00:10 Why Swimming Goggles Fog Up 00:40 Understanding Temperature and Condensation 01:10 How to Prevent Goggles from Fogging 02:35 Choosing and Caring for Your Goggles 04:10 Tips for Keeping Your Goggles Clear 05:05 Alternative Goggle Options for Swimmers
Kelly Palace just broke the world record for the 65-69 age group in the 1500m long course freestyle, swimming 20:19 on only about 12,000 meters a week. She also broke the 400m record this summer (5:09). Kelly is a 1984 US Olympic Trials qualifier and the first woman head coach in the Southeastern Conference. In this episode she explains why distance swimmers need real speed, shares her favorite sets (including "descend by equipment"), and describes the underwater technique behind her noisy stroke. She also talks about what she has learned from 350+ podcast guests, and why swimmers should take breaks but never retire.
Returning to swimming after years away can leave you feeling exhausted, sore, and disconnected from the water. In this episode, we break down three key things that can help you rebuild your swimming and feel stronger and more comfortable in the water. You'll learn how body position, breathing, stroke length, and a more relaxed kick can make swimming feel easier and more efficient. We'll also look at how to structure your training when you're getting back into the pool and why giving yourself three to six months of consistent swimming can make a huge difference. If you're returning to swimming after a long break, these simple technical and training adjustments can help you reconnect with the water and build your fitness without relying on brute strength.
#443 : If You Want Your Swimming To 'Click', Do This with Brenton Ford
Shoulder pain after swimming? Your technique could be the reason. In this episode, we look at three common freestyle mistakes that can place unnecessary stress on the shoulder: an overly high elbow, crossing over the centre line, and overdoing the catch. Through clear demonstrations and underwater footage, you'll learn how to make your stroke more natural, efficient, and shoulder-friendly. A great episode for swimmers looking to improve their freestyle technique while reducing unnecessary strain.