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Swim Smooth

Swim Smooth

By Swim Smooth
Welcome to Swim Smooth, where amazing things happen. In the show we aim to bring our highly popular blog to life with tips, tricks and techniques to help you maximise your swimming efficiency and enjoyment in the water. The show's hosts, Adam Young and Paul Newsome, will have interviews with a wide-range of athletes from the very top of the sport to the everyday heroes that espouse what the Swim Smooth philosophy is all about. Thanks for listening!
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Episode 26 - Inspiring: Coach Paolo swims 300km in 30 days!
Today we speak with a super inspirational athlete and coach, Swim Smooth Coach Paolo Mangilinan, who's based in Dubai, UAE. As part of the annual Dubai Fitness Challenge - which seeks to encourage people to partake in 30 minutes of exercise every day for 30 days - Paolo decided to take it upon himself to swim 10km in the open water around the world famous and tallest building in the world, the Burj Khalifa, every day for 30 days in November! Yes, that's significantly more distance than many of you might cycle or run in a month, and Paolo is swimming it, unaided, without a wetsuit, flippers, pull buoy or paddles and has so far backed up every day at an average pace of 1:30/100m! Insane! Listen to the podcast to hear what makes Paolo tick, what inspired him and who he hopes to inspire as part of this conquest, the highs and the lows and how he's drawn strength from those around him whom he coaches to make it through this arduous task! Paolo has swims 29 and 30 to complete on Friday 27th and Saturday 28th November, so please give him some love and support on his Instagram page or if you happen to be in Dubai at some point in the future, check out - he'd love to see you! Enjoy!
November 26, 2020
Episode 25 - Big Rick's Chicks Break English Channel World Record!
We're back and pumped today with the achievements of Swim Smooth Manchester's Head Coach, Lucy Lloyd-Roach and her team of four female swimmers who on the 1st September broke the world record to be the first ever female English Channel Relay Team to swim across La Manche in full medley order - backstroke, breaststroke, butterfly and freestyle - with each team member having to complete 60 minutes of uninterrupted swimming on their given stroke. Lucy swam the butterfly leg as British Master's butterfly champion, with Melanie Holland (a Triple Crown marathon swimmer and 4-way English Channel relay swimmer) doing the honours on the backstroke, Claire Thorne (multiple British Masters Champion) taking the breaststroke leg, and Sarah Hempenstall (Ironman and another British Masters Champion) rounding out the team with the freestyle. The girls made it over to France in a stellar time of 12h17m and recount their training programs, experiences on the boat and their fund raising in honour of Surfers Against Sewage and also the Big Rick's team commemorating superstar marathon swimmer Mark Rickhuss who sadly passed away in 2005 at the age of just 41 from a heart attack whilst supporting another swimmer across the Channel. Paul and Adam also discuss the latest developments at Swim Smooth, both locally and globally with our Certified Coaches, as well as the latest project the team has been working on to really enhance our online / remote coach offering. Paul also celebrates his own 9-year "Channelversary" from the 8th September 2011, which proved to be the fastest of only two swimmers who made it across on the day which the Channel Swimming Association ratified as "the toughest conditions of 2011" - you'll see why here:  Enjoy!
September 10, 2020
Episode 24 - Craig ("Crowie") Alexander, 5-time Ironman World Champion
Today we're joined on the podcast by 5-time Ironman World Champion, Craig ("Crowie") Alexander. Crowie was the 2008, 2009, 2011 Ironman Triathlon World Champion and previous course record holder (8:03:56 in 2011), and the 2006 (inaugural) and 2011 70.3 World Champion. In 2011 he won both the 70.3 and the full Ironman World Championships. Needless to say - he's a beast, but best of all, he's an absolute gentleman too! Craig was humbled when Ironman legend and six-time World Champion Dave Scott lauded him as “the first true men’s champion the sport has seen in years.” The most important thing to Craig is family. He is beyond proud of his wife (and the love of his life) Nerida, and his three amazing kids, Lucy, Austin and Lani. Everything Craig does starts and ends at home with his family. Crowie’s won a lot of titles over the years but the one he likes best is ‘Daddy’. As an aside from us, we've only met Crowie once face-to-face but recall how genuine and approachable he was and when the opportunity to record this podcast with the great man came up, he didn't hesitate, such is his show of great character - he's very much "the people's champion" as you'll hear in the first 60 second intro. Post-retirement, Craig now runs his highly successful coaching program SansEGO (which basically means "without ego") which we believe, at it's heart, is a philosophy we can all learn from (details at: ). A lot of people talk about “life balance” but Craig really does walk the walk, not just talk the talk and his information from his website below is well worth a deeper dive, especially at this period in time of extreme uncertainty and worry: "His load was extraordinarily heavy but he carried it with methodical focus and balance…and Craig seemed to find more and more comfort with his confidence in simply letting be, be. Alexander’s most impressive talents are not found in his swim, bike, or run competence. Instead, his unique ability to clear the mind’s clutter and make good decisions has been the key ingredient to his success on and off the racecourse. And this key to finding clarity for the 5 x Ironman/70.3 World Champion was getting the life balance right. He put the right people around him and understood that the whole was only stronger than the sum of its parts when the clutter (ego) was removed from the equation." We really hope you enjoy this conversation with Crowie and a big thanks and shout out to Coach Chris Southwell for arranging!
May 21, 2020
Episode 23 - Swim Smooth's Dry-land Cord Training & Injury Prevention Routine with Coach Jana Oosthuizen
Well, we did it! This one's been about 3 or 4 weeks in the making! True to the worldwide collaborative efforts we're currently seeing around the globe with corporations coming together in a siege-like mentality and utilising technologies like Zoom and Slack to build a stronger team, so too have we compiled our resources to bring you something very special today. At Swim Smooth, we've spent the last 10 years creating an amazing team of specialist coaches around the world who've become certified in our methodology to the extent that they run their own Swim Smooth Squads and training programs in their locale. We're super tight-knit as a team and that's allowed us to leverage the skills of our individual coaches to be able to bring you products and training tips that are both diligently structured and stand the test of time.  Coach Jana Oosthuizen from Johannesburg, South Africa, first contacted us in 2013 as a physiotherapist seeking to extend her knowledge and skills as a swim coach after researching our keen eye for video analysis and the use of the latest technologies to really enhance our effectiveness as coaches. She was also prompted by our regular discussion and diagnosis of swimming-related injuries which has come (in the most part) from the shared knowledge between Head Coach, Paul Newsome, and his wife Michelle (also a physiotherapist, specialising in shoulder issues). Michelle actually wrote many of the shoulder health related passages within the Swim Smooth Book and was a regular attendee in the early day Swim Smooth Clinics around the world back as far as 2004/5. Jana came to Paul with the idea of producing a collaborative dry-land cord and injury prevention training routine between herself, Paul and Michelle to help swimmers around the world deal with being out of the pool during this period, and what you'll hear today is the result of that work which we're super pumped to finally get across the line! Whilst many have quickly pushed a variety of dry-land cord work and exercises out into cyber-space, I think you'll understand when you listen to the podcast just how much more considered this program is, and how we'd like to inspire you to maintain aspects of this routine even when you return to the pool. So yes, it's taken us a few weeks to get it out there, but it's been worth it! You can check out some sneaky peaks on our YouTube Channel and for the full program of 54 exercises (all filmed in glorious HD) and split out over 8 unique sets with accompanying downloadable PDF, check it out on the Swim Smooth Guru for just $1.99/mo. Thanks for listening and supporting us and our coaches during this very difficult time. Stay safe and well everyone!
April 17, 2020
Episode 22 - preparing your COVID-19 financial forecast is a little like a swim training program & entirely necessary!
Hey there listeners, Hope you're managing to navigate the mess that we're in right now with COVID-19. It's certainly a very bizarre, scary and somewhat overwhelming time. Today's podcast will be a little different - essentially some unfiltered musings from Swim Smooth's Head Coach, Paul Newsome, recorded between a car park and bathroom (no less!) as he attempts to give some strategies that have helped him in the last fortnight with the closures of the local pool, dropping to a zero revenue state for the first time in his coaching career, but how he's trying to apply his coaching, planning and forecasting skills as a swim coach to navigate this financial side of this crisis. We are hoping you can do the same. As Paul points out, he's far from being a financial advisor and anything stated here is designed purely for rumination and then action on how you can best use your own planning skills as an athlete to work through your own situation. If it prompts nothing more than for you to seek help and advice from a trusted accountant or financial advisor at this time, then please take action. Given the nature of the "off the cuff" recording, there's a fair bit of repetition within this 57 minute recording, but hopefully the key messages come across well enough for you to take action as suggested and help to sooth at least a morsel of the anxiety you might be feeling right now if you've also lost your job. We'd love to hear what you think - is this a little too left-field for your liking? Was it helpful? Let us know at 
March 31, 2020
Episode 21 - Bec Johnson - Type 1 Diabetes Ultramarathon Swimmer and all-round "powerhouse"
We are back with an in-depth conversation today with Bec Johnson, a Type-1 diabetes ultramarathon swimmer coached by Paul Newsome here in Perth, Western Australia. Bec was diagnosed with Type-1 diabetes at the age of 17 and was determined not to let it ruin and control her active lifestyle, instead, she leaned into it and in 2015 set up the Type 1 Diabetes Family Centre in Perth ( to inspire others to live a healthy and active life with this incurable disease. This year, Bec is taken on the huge goal of swimming the following 3 ultramarathon swimming events - and Swim Smooth Head Coach Paul Newsome will be with her along the way - coaching from the boat and occasionally keeping pace in the water alongside Bec (if he's not too afraid of the sharks that is!): 1. The Rottnest Channel Swim (19.7km) on 23rd February 2020 2. The Port-to-Pub Channel Swim (25km and the southern hemisphere's 2nd longest swim) on 21st March 2020 3. A 39.4km swim to Rottnest Island and back again (some time in April when the conditions look good!) She is charting her progress through her fund-raising campaign: and also on and is aiming to raise $85,000 for the Type-1 Diabetes Family Centre (currently she's at $60,038 as of 7th March 2020). Bec is a wonderful ambassador, not just for Type-1 diabetes sufferers, but for everyone in all aspects of life, seeking to squeeze the last drops of fun, joy and adventure in everything she does. She has a super positive outlook filled with gratitude that comes across highly in the podcast and to everyone that she meets. When MP for Stirling Vince Connelly (who features at the start of the podcast) speaks of Bec Johnson and the wonderful work she is doing for diabetes treatment in the Australian Federal Parliament just a few days after the first swim, he calls her an "an absolute powerhouse!" and nothing could more true! This weekend in fact, she will feature on the front cover of the Sunday Times Magazine "STM" in honour of International Women's Day - amazing! She is also the only Australian to have been selected as one of the 100 Fellows of the global Facebook Community Leadership Program and has been nominated for one of the coveted 40 Under 40 awards for her work as co-founder and CEO of the Type-1 Diabetes Family Centre. Prepare to be wowed and inspired by someone who truly raises the benchmark to a whole new level! Oh yeah...and we talk about some swimming too and Bec's training regime in the Swim Smooth Perth Squad ;-) Enjoy! P.S we must apologise for the occasional "welp!" from Paul's pet dog, Sandy! Naughty Sandy!
March 7, 2020
Episode 20 - Tom Gregory - youngest ever English Channel Swimmer (11yrs old!)
Today we are back with Season 2 of the Swim Smooth podcast after a lengthy hiatus, and boy-o-boy do we have a great show for you today! Have you ever thought about swimming the English Channel? The busiest shipping lane in the world; typically 14-17 degrees celcius and non-wetsuit over a distance that frequently extends to 50km due to the current and tides that prevail in this stretch of water? Yes, no, maybe? Now, imagine taking on this adventure in the middle of the night at the age of 11 years old. Well, that is exactly what our guest today did way back in September 1988 to set the world record at the age of 11 years and 333 days! Totally amazing - please welcome Tom Gregory to the show! Tom wrote a brilliant memoir about his experience some 30 years later on and we highly recommend reading this brilliant book published by Penguin: It's a brilliant story about the connection between a boy and his dedicated coach John Bullet (or "JB") to take on what many people still see as being the "Everest" of open water swimming. We really hope you enjoy this podcast with Tom and welcome you back to Season 2 of the Swim Smooth podcast!
February 17, 2020
Episode 19 - Anna-Karin Lundin, Swim Smooth Coach and the world's smoothest Swinger!
Today we speak with legendary Swim Smooth Coach and former Swedish Olympian from the 1988 Seoul Olympics, Anna-Karin Lundin. The interview takes place in sunny Mallorca, Spain immediately after the BESTFest 2019 of Open Water Swimming, of which she won a few of the Age-Group events outright against some very good competition.  If you've never seen Anna-Karin swim, start off by viewing this awesome clip here: We talk candidly about Anna-Karin's early successes in swimming (primarily as a breaststroke swimmer), her participation at the 1988 Olympics as one of the youngest swimmers at the entire event, her early burn-out and retirement from swimming and then her relatively recent renaissance through her coaching in Gothenburg and venture outdoors into the great open water arena! We also discuss how Anna-Karin joined the Swim Smooth team and discuss more about that at this link: You can find out more about Anna-Karin' background and her coaching services at
August 9, 2019
Episode 18 - The Mallorca Mashup at the BESTFest of Open Water Swimming
Recorded in June 2019, this is a "mash up" of interviews featuring excellent snippets of advice from open water swimmers right around the world enjoying the fabulous BESTFest of Open Water Swimming in Colonia Sant Jordi, Mallorca, Spain. Featuring interviews with legends of the swimming world such as Jazz Carlin (dual Olympic silver medallist) and Jack Burnell (open water swimming extraordinaire and Olympian) and recorded live on the beach prior to and immediately after several of the events, this is sure to tickle your taste buds for jetting off to amazing locations to swim in azure waters with hundreds of like-minded souls! Find our more about next year's event at:  See you there in 2020!
August 2, 2019
Episode 17 - insights into dealing with injury and illness in swimming and triathlon
Today, after a 2 month hiatus owing to Paul dealing with a  very bad back injury and some firm reflections and adjustments to his day-2-day schedule, the boys are back with a podcast recorded some 2 months ago on sunny Mallorca, Spain. This show was meant to go out immediately and was at the 4 week mark of Paul's injury sustained over the Easter period. Sadly, a big relapse immediately after this episode was recorded has seen Paul out of action for a further 2 months. It's a little ironic, as the aim of this show was to talk about some of the insights and research Paul and Adam had gleaned over the years with respect to sleep, HRV, over-training, injury and illness which has further spilled out into everyday life for Paul in particular. Given that the show includes some snippets and insights from Paul's first dip back in the water and what that felt like with the view to showing you how you might also return to activity after a hiatus (for whatever reason), it felt prudent to hold this episode (and the next 2 back) until this blip was properly overcome. But we're now there (fingers crossed and thanks for your patience!), so on with the show! We strongly recommend this episode primarily for those of you struggling with work / life / training balance as well as those of you currently dealing with injury and illness whom are maybe in a reflective state themselves. If you're going great guns at the moment, you might want to skip this one and / or flick it over to a mate who might benefit from our musings. Thanks for listening! Paul & Adam Oura Ring - Peter Attia / Matt Walker (Why We Sleep) - Dan Plews -
July 26, 2019
Episode 16 - Stephanie Dixon, 19-time Paralympic swimming champion and world record holder!
Wow! What an interview we have lined up for you today! Paul and Adam chat with Stephanie Dixon, 19-time Paralympic swimming champion and world record holder from Canada, who recently attended our 3-day Swim Smooth Coach Education Course in Portland, OR, USA at the Nike World HQ. Stephanie talks candidly about being born missing her right leg and how her body has adapted to deliver a perfectly balanced, streamlined and symmetrical swimming stroke which in Steph's words, allows her to "swim like a mermaid". This wonderfully open, warm and charismatic athlete will teach us all more than a few things about living a life of balance, acceptance and making the absolute most with what you've got. Stephanie's motto is to recognise that we are all "enough" with whatever we've been born with, to whomever our parents and environment might be, it's what you make of that that really counts! The first 2 minute intro is well worth re-listening to at any time you're feeling a little low and need a little lift and perspective in your life! We hope you really enjoy this cracking interview! Paul & Adam
May 13, 2019
Episode 15 - David Davies, Britain's only duel Olympic medallist in the pool and open water
Today, enjoy an awesome interview with David Davies from Wales who is Britain's only swimmer to have achieved an Olympic medal in both the pool (1500m in Athens, 2004) and the open water (10km in Beijing, 2008). Paul first met David in a cocktail lounge (of all places!) after the men's triathlon in Hyde Park at the 2012 Olympic Games in London, 2012. After spying Dave propping up the bar, Paul plucked up the courage to say hello to his hero in open water swimming and proceeded to then blubber on about how inspiring Dave's swimming performances have been and most importantly how his stroke epitomised the "Swinger" swim type (see  Despite Dave appearing to swim with a "spider" like stroke (high cadence and seemingly short, scrappy strokes), his childhood coach Dave Haller recognised that this was the way that Dave was meant to swim - changing this (Haller said), would be detrimental to his performance. It's only when faced with his 3rd Olympic Games in his home country and the prospect of going from Bronze to Silver to (hopefully) Gold was Dave tempted to alter his stroke and approach, and as history will show, sadly he didn't qualify to swim in the 10km open water event nor final in the 1500m pool event. Dave discusses this in a very candid manner which you will find super interesting. Dave also shares his tips on transitioning from the pool to open water - sage words indeed! Dave is one of the nicest blokes you're ever likely to speak to, so it was a great privilege to speak with him on this show - we hope you enjoy!
May 7, 2019
Episode 14 - Sam Bradley (Warriner), former world #1 triathlete and Commonwealth Games Gold Medallist
Today, the boys chat with Sam Bradley (née Warriner), former world #1 triathlete and Commonwealth Games Gold Medallist for New Zealand, after a nine week hiatus following a whirlwind world coaching tour with Nike in Portland, OR and Sydney, Australia. Sam discusses explicitly how she utilises a mental "switch" to move between her athletic / coaching self and her family life (which both Paul and Adam discuss is something they're very poor at doing). This, we believe, is something which everyone can learn to be better at, especially in this digitally connected age. We discuss Sam's athletic career which peaked very late at the age of 37 when she won the ITU World Cup Series in 2008. Sam turned to triathlon very late in life and didn't actually turn PRO until 2005, so had a meteoric rise to fame following that. Sam recently attended the 3-day Swim Smooth Coach Education Course in Sydney, Australia and found that despite having spent her entire career breathing only to her right - through our recognition that "if something's going to go wrong in your stroke, it'll go wrong when you breathe" - we found that she's actually faster by 3-4s per 100m breathing to her left. The interesting thing here is that most of the ITU events Sam raced were on LEFT hand turn courses where it's a significant advantage to breathe to the LEFT (for navigation purposes etc) and not the RIGHT. This proved to be quite an eye-opener for Sam despite how accomplished she's obviously already been in the sport, giving way to the notion that sometimes it's the simple things that can make all the difference. You can read a lot more about Sam's coaching work at and on Instagram @sweat7sam 
May 2, 2019
Episode 13 - the lengths we go to in training the world's most passionate Swim Smooth Coaches
Today we sit down with 4 of our soon-to-be Swim Smooth Certified Coaches at the end of their 2 week certification course here in sunny Perth and hear all about the training they've received to become one of our 52 international coaches.  If you're a coach thinking of taking your swim coaching further, or are a swimmer who's pondered exactly what level of service you're likely to receive with your local Swim Smooth Coach, then this podcast will be very enlightening indeed. And if neither of these scenarios is you, and you're just interested in what values a small business has when it comes to ensuring quality and sustainability for the long-game, well then this might just float your boat too! The training is long and arduous - featuring many 16 hour days all starting with a 4am wake-up call - but the results have been super transformative. We discuss in fine detail what it takes to reach this highest level of premium coaching service that we offer, and don't hide away from the parts each coach found hard (and why) and equally where they felt they excelled.  We commence the  podcast with a frank discussion with our coach's mentor, Emma Brunning of Active Blu, who tutors for British Triathlon and the International Triathlon Union literally all over the planet. Emma has a strong passion for ensuring that coaches are able to manage their energy output for a sustainable coaching career and her insights and tutelage alongside Adam Young is what really sets this course apart. We discuss exactly why we hold this final stage of certification only in Perth (despite it's isolation and expense to get to) and why we insist that even the most experienced of coaches who are invited to sit the certification process must complete all stages to ensure a consistency of delivery of our methods in the way they have always been intended. To coin a well versed phrase, "there are no short-cuts". This limits the speed of growth of our coaching program of course, and whilst we fully acknowledge that the easiest way to make a quick buck would be to invite every coach who's ever expressed an interest in our program and certify them all within 4-5 days (especially given the sheer volume of interest), this wouldn't be true to our values as a program, nor as people. We then speak with: Chris Bagg from Portland, OR, USA - a former professional Ironman athlete turned triathlon coach and Head Swim Coach on campus at Nike World HQ where we will be next running our 3-day Coach Education Course Mandi Kowal from Iowa City, Iowa, USA - the former head coach of the University of Iowa's rowing team who turned her back on the sport to follow a passion for triathlon and to regain balance in her life Pam Nichol from Irvine, CA, USA - a passionate triathlon coach from Newport Beach who gave up the corporate life in 2012 to pursue her love for swim coaching, particularly for the over 40s (and often 60s, 70s and 80s!) Toni Saunders from Brentwood, Essex, UK - a very successful triathlete in her own right who goes by the nickname "The Fish" and whom is an experienced swim coach wanting to transform her coaching with more advanced level video analysis and stroke correction and assimilation of the Swim Smooth methodology in her developing programs We hope you love listening to our host of passionate coaches as we chew the swim coaching fat with them. To learn more about the full process and to sign up for the coaches network, please visit: Enjoy! Paul, Adam and Emma
February 23, 2019
Episode 12 - Dave Scott, 6-time Hawaii Ironman World Champion
Is there anyone more synonymous with the sport of triathlon, the Ironman distance, and performance at the very highest level than Dave Scott? If he were British, he'd be a "Sir" for fact, I think we should simply refer to him as Sir Dave Scott, what do you think? Maybe even "Lord"? Winner of a record six Hawaii Ironman World Championship titles between 1980 and 1987 and still to this date some 30 years after his epic "Ironwar" with fellow six time winner, Mark Allen, one of the fastest ever runners off the bike, Dave Scott is simply "The Man" when it comes to Ironman. In fact, even though 2018 was arguably the fastest year on record (weather-wise) in Kona's 40th outing, if Dave put his 2nd place time in 1989 (8:10:13) up against last year's winners, he'd still have finished 9th place, beating the now bike course record holder Cameron Wurf's 2018 time by some 18 seconds. Incredible! 30 years later and he's still a legend of the sport. Think about the times that athletes in other sports were doing 30 years ago...these times and performances have been totally obliterated into the past through the enhancement of sport through technology. Given how technology driven triathlon is and how far it's come in 30 years, this is a real testament to where Dave Scott sits in the history books, being the first athlete ever to be inducted into the Ironman Hall of Fame in 1983. OK, we think you get the idea - he's a god to many of us! Paul and Adam first met up with Dave in 2013 in Boulder, CO as they took a bromance car trip from the east to west coast of the USA after Paul won the prestigious Manhattan Island Marathon Swim. Dave openly welcomed Paul and Adam into his squad and during coffee afterwards, both agreed it felt like they'd known Dave forever. In fact, this is what you always hear about the great man - despite his obvious standing in the sport, Dave always seems to have time for you, recalling important individual features about you and simply taking an interest in what you do. It's a very commendable quality above and beyond all the sporting accolades. So now, sit back, relax and enjoy hearing from one of the very best ever in this open, honest and candid discussion with The Man!
February 2, 2019
Episode 11 - Matt Koorey, Beyond Your Boundaries
Today we speak with Coach Matt Koorey about all things swim and triathlon coaching, starting with a deep-dive into the anxieties and phobias many of us have around swimming in the open water but are often too embarrassed to admit to and talk about. Recorded on Australia Day, this is the perfect discussion with the perfect Australian coach who was inspired by his own father, John Koorey - the first Australian male to swim across the English Channel in 1969 in a brilliant time of 10h32m - to follow his passion for sport. And let me tell you, there is no one more passionate about this sport of triathlon than Matt (please excuse the odd expletive - it's the passion bubbling to the surface!). Matt has completed both the 3-day Swim Smooth Coach Education Course (2013) and also spent 2 weeks in Perth with Head Coach, Paul Newsome (2015) completing our Certified Coaches program. Whilst not currently operating a swim squad or 1-2-1 sessions, Matt's philosophies and experience very much echo Paul's and the rest of the Swim Smooth coaching team, and to that end, they are very good mates. Matt spent several years being mentored by coach Brett Sutton (arguably the most decorated coach in triathlon history with athletes such as Chrissie Wellington, Nicola Spirig and Daniela Ryf to his coaching credentials). Matt's first for knowledge and improving himself as a coach, athlete, Dad and husband come pouring out of this interview, so we really hope you enjoy! From Matt's website: "Matt Koorey has thirty-five years’ experience as an elite level triathlete. Nineteen years as a professional triathlon coach. Dozens of IRONMAN 70.3 and IRONMAN age group victories to his name. Coach to pro triathlete’s Michael Fox (8h11m IRONMAN) and Alex Polizzi, plus multiple age-group Kona qualifiers. Triathlon isn’t just a sport for Matt. Triathlon coaching isn’t just a job. This is what he was born to do. He’s more passionate about this sport than anyone else on the planet. Working with Matt Koorey isn’t a quick fix, it’s about consistency and commitment for long-term gain. It won’t be easy. He demands focus. He demands excellence. There is no hand-holding. No sugar coating. He tells you what you need to hear because he is as invested in your success as you are. While you don’t need to be a rock-star triathlete with extensive experience, you do need to be dedicated, with a winner mindset, driven to achieve your new personal benchmarks. Matt Koorey’s triathlon coaching programs aren’t open to just anyone. Places are exceptionally limited and he takes on only those who are 100% committed to his philosophy and 100% committed to achieving success. If you’re ready to take your triathlon and/or IRONMAN training to the next level – and experience world class coaching – Matt Koorey is the secret weapon you’ve been looking for." We couldn't agree more! Find out more about Matt at 
January 31, 2019
Episode 10 - Simon Lessing, 5-time World Triathlon Champion and total legend of the sport of TRI!
This raw, lengthy (2h45m!) and in-depth interview with Simon Lessing, 5-time ITU World Triathlon Champion - and Head Coach, Paul Newsome's former training partner - is over 18 years in the making and over a decade since he gave his last audio interview, so be ready for something really special as we dig into the following areas: Simon's background growing up in Apartheid South Africa - what he witnessed and experienced and how this shaped his early years His coaching role model, David McCarney, and his first experiences with swimming one of the world's most prestigious open water swims (the Midmar Mile) at the tender age of 9yrs old and how his stroke technique (which he also terms "Swinger" interestingly enough) really suited him well for open water swimming. We discuss the importance and relevance of this vs the commonly held view that  many people are blinded by aesthetics when it comes to understanding what truly makes someone economical in the great outdoors Moving to Europe to race the prestigious French Grand Prix series but the reality and brutality of doing this on zero funds with very little support which Simon attributes positively to his approach to his "do or die" attitude to having to commit and do everything possible to make the best of his talents, hard work and opportunities A run-down of his 5 ITU World Triathlon titles starting in 1992, through 1995 (x2 - Standard and Long Course), 1996 and 1998. Simon also finished 2nd (and denied a 6th title) in a sprint with the Kazakhstan athlete, Dmitry Gaag, who was later banned for the use of EPO Arriving in the UK and how he wasn't universally accepted as being "British" especially up against his great rival, Spencer Smith, who between the two of them, won 8 world titles throughout the 1990s. Simon's mother is British and he is always proud to claim that he never raced for any other country, including his birth country of South Africa. It's easy to look at the 2009 to 2016 period in British triathlon history with the dominance of the Brownlee Brothers and say "that's when Britain really took off in triathlon!" but that would in fact be totally incorrect - Simon's supreme dominance in triathlon over every distance over a period of 20+ years is what truly paved the way and gave everyone in Britain the belief that we could be a true force on the world scene Moving to Bath University as part of the World Class Performance team as funded by the National Lottery in '98/'99 in the build-up to the 2000 Sydney Olympics Games. How effective was this move? How effective was the environment? Was it necessarily the best place for Simon to have been? How did various personalities and agendas play out in arguably the world's leading triathlon training facility at that point in time. Simon's raw and unfiltered look at this period is highly refreshing and gives Paul a wee kick up the bum to boot! Preparing and racing the 2000 Sydney Olympic Games. What was the new draft-legal environment like? Did it suit Simon? What was the game plan? How did it unfold? History shows Simon's place of 9th overall was a huge disappointment for himself and everyone that supported him (including Paul Newsome on his couch in Bath with his student mates - including a young Leanda Cave - watching in eager anticipation in the wee hours) and Simon candidly digs into this whole period as we also reflect on the adjustment to Simon's training methodologies to prepare for what was essentially a brand new sport (draft legal) where everything was very new tactically Life after competing and what Simon brings these days to the athletes that are lucky enough to be coached by him You can read more about what Simon is up to these days at It is with great appreciation that we thank Simon for this excellent interview!
January 26, 2019
Episode 9 - Joe Skipper: PRO Ironman and Swim Smooth Guru user
In today's show we chat with Joe Skipper, multiple Ironman podium finisher, Ironman UK winner and 7th place Hawaii Ironman finisher. Joe is basing himself over here in sunny Perth with the Swim Smooth Perth Squad for the southern hemisphere summer after discovering Swim Smooth online some 2-3 years ago and using the Guru to help him dial up a 50 minute Kona swim split this year to couple up with a 4h15m bike and 2h54m run. Joe is an avid technology user when it comes to training and tells us how he's used this to help develop an innate ability to pace himself exceptionally well in races. Currently, there's a bit of a debate raging online on the advantages vs disadvantages of using technology when it comes to knowing your body, but Joe's insight together with both Paul's and Adam's experience should help you fathom out what is best for you. This is a no-holds barred interview with Joe - one of the most open athletes out there who discusses openly the nitty gritty of his training and racing preparation. If you're an avid Training Peaks / technology user yourself, you'll love some of the in-depth discussions on these points. You can find out more about Joe at and he can be followed on Strava also where he posts all his workout information. It's been really exciting for the squad having Joe train here alongside all the members, so we really hope that you also enjoy this candid interview where you get to know much more about one of the real prospects for a future Hawaii Ironman podium. Any coaches wanting to apply for our next three 3-day Coach Education Courses (5-7 April, Portland, OR, USA / 11-13 April, Sydney, Australia / 23-25 May, Mallorca, Spain) can do so at this link: where we'll also get down to the nitty gritty on how our coaching system is helping produce some of the world's best triathlon and open water swimmers like Joe. Cheers! Paul & Adam
January 17, 2019
Episode 8 - Professor Greg Whyte OBE - Achieving the Impossible
Happy New Year!  Here's the podcast you need to kick start your 2019 with a massive bang! Today, we're very lucky to be talking with Professor Greg Whyte OBE - a legend in the Sports and Exercise Science world and a guy who has helped raise in excess of £40 million for Sport / Comic Relief with over 30 amazing challenges of human endurance with some of the world's most famous celebrities.  Greg was Swim Smooth Head Coach Paul Newsome's sports physiologist as part of Chris Jones's One Vision triathlon team back in the mid-90s and the inspiration behind Paul following his path in sports science and coaching. Greg's book "Achieve the Impossible" is exactly what you need to kick start your year the right way. It's a brilliant compendium that seeks to help you set yourself some objectives for the future and then go after them with the type of tenacity that allowed Little Britain comedian David Walliams to swim the English Channel in an amazing 10h30m and to then swim the length of the River Thames (some 140+ miles in 8 days). You can see more about the book here: We go into great depth about how to take on these amazing endurance events and look at how 4 "normal" ladies from the UK (all of whom have faced various personal challenges in their life), go from swimming head-up breaststroke to swimming the English Channel in under 14 hours in some terrible conditions. WARNING!! This is super inspirational and you can observe the full documentary on this here: We hope you love the podcast with Greg and that it sets you up for a great 2019! Cheers! Paul & Adam
January 2, 2019
Episode 7 - an interview with the Queens of ÖtillÖ SwimRun, Annika Ericsson & Kristin Larsson
Ever wondered what this crazy-looking new sport of SwimRun is all about? You know, the world's biggest growth endurance sport that is turning heads and being rated as the single-hardest one day endurance event on the planet? Yeah, that one where you see people running around in their wetsuits, supposedly "cheating" with their pull buoy and paddles, and then weirdly swimming in their trainers from island to island? Well wonder no more as today we are joined by the triple world champions, Annika Ericsson and Kristin Larsson who know a thing or two about the sport and are here to share their experiences and a wealth of knowledge and hopefully inspire you to take part in what has rapidly become Swim Smooth Head Coach Paul Newsome's favourite new sport! Paul met up properly with Annika in Bali at the recent Bali-Hope SwimRun event where he was promptly beaten into submission by Annika and her male partner (on this occasion, Peter Aronsson, who smashed Paul & Andy Blow by 30 minutes in September) by just over 2 minutes. This followed a beating of nearly 8 minutes over the brutal 75km ÖtillÖ World Championship event in September (with Kristin at the helm) and by 20 minutes back in June 2016 at Paul's first event on the beautiful Isles of Scilly, UK. Needless to say, Paul has a new hero and it's that hero we're going to be speaking to today! So sit back, relax, enjoy and let's learn a little more about the sport of SwimRun! You can learn more about Annika and Kristin at these links: Some of the biggest and best SwimRun events can be found at the following links: Enjoy and Merry Christmas! Paul & Adam
December 22, 2018
Episode 6 - interview with Andy Blow, Precision Hydration - tips on better hydration for endurance
Today we are joined by Head Coach Paul Newsome's long-time friend, fellow Bath University Sport & Exercise Science graduate, British triathlon team member, founder of (to name but one of his many exciting ventures!), and most recently, the guy who dragged Coach Paul around the world's toughest single-day endurance event, the infamous Otillo SwimRun World Championships in Sweden!! Listen to Paul and Andy chew the fat about Sport Science and how / where their paths in this discipline diverged (Andy - more towards physiology, nutrition and testing; Paul - more towards biomechanics and coaching). Andy's story is super exciting from being a prospective Leicester City youth team soccer player in his early teens, to becoming a formidable force in triathlon in the early / mid-2000s, to now helping tens of thousands of athletes in sports as diverse as baseball to biathlon improve their performance through a better understanding of their hydration requirements. You'll notice a distinct similarity in Andy's work with individualisation in this regard to our own Swim Types ( coaching methodology, which was the primary prompt to interview Andy for your listening pleasure. Andy shares some interesting insights into his time working with the Bennetton Formula One racing team and Porsche (much to Adam's excitement, being a massive F1 fan himself) including superstars such as Giancarlo Fisichella and Jenson Button and their cross-training pursuits into triathlon. We look at simple hydration strategies that will really make a difference for you (as well as how to avoid pitfalls such as hyponatremia which can be life threatening). Andy has put up a great article at which is well worth a read - you can even take their sophisticated online questionnaire which will help you pinpoint where your hydration requirements most likely lie. For additional hydration tips and strategies and to follow some of the amazing athletes who use Precision Hydration to get their edge, follow them on @thesweatexperts on the usual social media channels. Enjoy!
December 20, 2018
Episode 5 - an interview with the world's fastest female Ironman swimmer, Lucy Charles and her coach
What an amazing interview we have lined up for you today with the fastest ever female Ironman swimmer, Lucy Charles (UK) and her coach and partner, Reece Barclay (also a professional triathlete)! Interestingly enough, Swim Smooth’s Head Coach, Paul Newsome’s best mate and former swim training partner (Roy Shepherdson), was one of Lucy’s favourite swim coaches back when she was 14 / 15 years of age and Lucy credits Roy with him directing her away from sprint freestyle into distance freestyle and eventually out into the open water. So we thought it’d be pretty cool to bring Coach Roy in on this chat to give an exclusive never-before-heard account of Lucy’s development as a swimmer to being today one of the best swimmers the sport of triathlon has ever seen! How’s that for a coincidence “small world” scene setting scenario! In just the first 60 seconds of this podcast, Lucy’s thoughts and comments epitomise everything that Swim Smooth is all about. Listen to how she refutes the need to look pretty to be effective in the water as she very much embodies our “Swinger” Swim Type ( “People would probably say that my stroke, looking at it from the outside, is a fairly messy stroke - I’ve got a very high turn-over (stroke rate) and I haven’t got much of a leg kick either, so most coaches I ever had would tell me off for not kicking my legs (which I always found quite funny) and no matter what I did - I tried to work on it - but because the front end of the stroke was moving so fast, I just didn’t have the coordination to do that with my legs as well. I think it seems to work pretty well for open water - it’s definitely served me well so far - the key thing is, it might look a little bit messy from above the water but everything under the water is doing what you’re supposed to do and is quite a strong, powerful pull. I think when I was more of a pool swimmer, it was probably a bit of a neater stroke, but I’ve adapted it without really realising it for the open water.” You can read / watch more about Lucy’s stroke here, including a full analysis by Paul Newsome of her stroke: Super-Fish Lucy Charles - The World's Fastest Female Triathlete In Water? (July 2016) We thought it would be even cooler to tag on a short 2 minute segment at the end with an interview between Paul Newsome and Britain’s best ever pool / open water swimmer, David Davies, who took a bronze in the 1500m freestyle in Athens (2004) and a silver in the 10km open water event in Beijing (2008) before famously failing to qualify for the London Olympic Games (2012) due to a new team of coaches who tried to make David look prettier in the water, only to see him do the one thing that his original coach (Dave Haller) said to never do: change what worked for him: “When I swam 1500m in Athens in 2004 (where he won an Olympic bronze medal) I would swim with 40 strokes per length and a stroke rate of 94spm and that was my optimum stroke rate. I could increase my stroke length and look better, but I could never sustain that. When I met Paul and we had this chat it was like “wow, someone understands me and my stroke”. The way I swam was a little different and I used to swim next to Grant Hackett one of the best freestylers of all time - I looked a little like a rag doll next to him but I came pretty close to him in Athens and that was the best way for me to swim. When I started swimming I had a very experienced coach (Dave Haller) but people used to say I had a spider stroke - a very high turn-over and my hips used to swing a bit - but my coach said don’t ever try and change your stroke - that’s the way you’re supposed to swim.” You can watch more about David’s stroke here: (February 2014) Enjoy and thanks for listening!
December 11, 2018
Episode 4 - The History of Swim Smooth - an extended special to celebrate our 14th birthday!
You might find the supporting links, articles and websites in chronological order useful as a reference point: ▪ 2004 - is launched with our first product: ▪ 2005 - Paul & Mish (now Paul’s wife) head off around the UK running clinics and 1-2-1 sessions ▪ 2006 - the “Flame Wars” on reach boiling point between Swim Smooth and Total Immersion ▪ 2007 - Adam attends his first Swim Smooth 1-day swimmer’s clinic ▪ 2008 - Paul and Adam’s friendship builds and Adam drives the online presence in a way that Paul hasn’t been able to do himself. Our first Learn To Swim DVD is produced in sunny Essex, UK ( ) and the idea for “Swim Types” starts to germinate. ▪ 2009 - Adam’s brainchild (the Mr Smooth animation) is launched ( ). Increase in awareness of Swim Smooth starts to build, ultimately rising to a subscribership of over 125,000 weekly readers of our FREE blog ▪ 2010 - British Triathlon announces Swim Smooth as their coach education partner and the first 3-day Swim Smooth Coach Education Course ( ) is run and we officially launch ▪ 2011 - Our third DVD, the Catch Masterclass goes on to being the fastest selling swimming DVD on the internet and we run our first 2-week Certified Coaches Course ( ) in Perth. We partner up with HUUB Design to create the world’s best wetsuit (as used by the Brownlee Brothers: ) ▪ 2012 - We launch our very first Certified Swim Smooth Coaches ( ) of which we now have 48 worldwide (and growing) - make sure you register at Wiley & Sons (the world’s biggest book publishing company) approach Swim Smooth to write a book on swimming which quickly becomes one of the best selling and highest rated books on swim coaching of all time ( ▪ 2013 - Paul wins the world’s most prestigious marathon swimming event and cements Swim Smooth in the history books as not just an effective way to swim, but a FAST way to swim too! ▪ 2014 - The International Triathlon Union announces Swim Smooth as their coaching partner ( ) which sees Swim Smooth being put out around the world in 119 countries via the various triathlon governing bodies. We launch our biggest project to date, the Swim Smooth Guru ( ) ▪ 2015 - Work commences on our Swim Smooth Kids program ▪ 2016 - The Swim Smooth Guru is refined, tweaked and improved to contain exciting new features such as CSS Tweaking and Fitness Tracking ( ) ▪ 2017 - Filming commences on the Swim Smooth Kids program and we begin developing our coaching presence in the USA ▪ 2018 - We launch the new Swim Smooth podcast ( ) and also our brand new trip of a lifetime to Perth ( )
November 28, 2018
Episode 3: Interview with Dean Jackson the man / the myth / the legend behind HUUB Design
Paul and Adam meet up with Dean Jackson, or "Deano" to discuss Ross Edgley's brilliant #GreatBritishSwim as well as how the Brownlee Brothers have helped to shape the future of the brand, originally conceived in a Costa Coffee in Folkestone, UK! This fact-filled show charters the history of the UK's biggest and best wetsuit brand, HUUB Design. During the show, Dean Jackson (#gamechanger) discusses with Paul and Adam the vision for the company and recalls how Paul and Adam's insight utilising the Swim Smooth Swim Types methodology helped conceive the first few series of suits to embrace and acknowledge how everyone needs a suit to fit them individually with respect to their buoyancy profile and how they swim. We get the low-down and juicy inside information about Red Bull's Ross Edgley's amazing 2800km swim around the UK (#GreatBritishSwim) and how many wetsuits it took to get him round during this epic 157 circumnavigation to set an amazing new world record. Dean discusses how the Brownlee Brothers (who share 4 Olympic medals in triathlon, including 2 gold) helped give their insight into the new Agilis suit and we also hear about what the future has instore with the new HUUB / Wattbike track cycling team. One thing's for sure - this is a not-to-be-missed episode of the Swim Smooth Podcast!
November 10, 2018
Episode 2: Interview with Tom Hickman of the Bali-Hope SwimRun Challenge
Tom Hickman is the founder of SE Asia's very first SwimRun event, taking place in Bali on the 5th to 9th December 2018. Head Coach, Paul Newsome, will be partaking in the event on the island of Nusa-Lembogan. In the show Paul and Adam discuss with Tom the issues of plastic wastage facing the oceans and waterways of the world, specifically in the Bali region. We discuss the event itself and how to train up for a SwimRun event including a brief discussion on equipment choices etc. The guys also discuss the charity aspect of the event and how Paul and teammate Brad Smith will be getting their hands dirty on the beaches with a plastics clean-up effort as well as visiting schools and local communities in the region in aid of the Bali Children's Foundation. To donate to this very worthy cause and give the boys a bit of support, please visit: You might also like to watch this clip of Paul and Andy Blow from Precision Hydration discussing further details of SwimRun equipment choices: Thanks for listening! We'll be back shortly with an interview with Dean Jackson, the man behind HUUB Design wetsuits.
November 10, 2018
Episode 1: Interview with Ironman AG World Champion and record holder, Dan Plews PhD
Welcome to the very first episode of the Swim Smooth Podcast - we are super excited to have 2018 Ironman World Age Group Champion and World Record Holder (8h24m if you don't mind with a 2h50m run off the bike!), Dan Plews, from joining us on the show to chew the fat about all things "endurance" and to of course divulge some of his wisdom, insight and training tactics and methodologies that resulted in a truly phenomenal result in Kona and 22nd place overall. Dan's amazing 2h50m run was the 5th fastest of the entire day and he gets stuck into telling us exactly how he approached that. His pacing was amazing at between 4:05 and 4:10/km for the full marathon after having split an average of 259w on the way out on the bike course and 261w on the way back - HUGE wattage in a controlled manner for this 74kg athlete! *SPECIAL BONUS MATERIAL* watch Head Coach, Paul Newsome's video analysis of Dan's stroke from September 2017 when Dan announced to Paul his intentions to try and win the overall Age Group award in Kona here: - as you'll discover in the interview, Dan is a huge fan of our and used primarily our #RedMist endurance sessions to ready himself for his assault on Kona! Also check out the site which Paul and Dan discuss to explain how Dan's insight into HRV (Heart Rate Variability) testing and monitoring has led to Dan monitoring his training health and recovery in a way that he can predict performance to a good degree of certainty and equally know when to take a day off (or not!). Paul and Adam also deliver their #2kswimeveryotherday challenge and discuss how using a single paddle in your training can really help maximise your stroke! It's a bumper first episode, so please let us know what you think and share far and wide so we can keep pumping out the kind of material that you've come to know and love on our 125,000+ blog subscribership - thanks!
November 1, 2018