Torpedo Swimtalk Podcast with Kylie Fletcher - World Masters Championships medallist

On this week's episode of Torpedo Swimtalk Podcast we chat to Kylie Fletcher, a decorated masters swimmer from the recent World Masters Championships in Japan. We take a deep dive with Kylie into the exhilarating, sometimes nerve-wracking world of competitive masters swimming and discuss significant takeaways about overcoming challenges and achieving personal bests. From her victorious silver medal win in the 200 backstroke to her experiences in the 50 and 100 backstrokes, 50 freestyle, and 50 fly, Kylie's candid chat about performance and mindset is a great learning tool for all swimmers.

Kylie also shares with us the exciting story of winning a competition to be part of a mixed relay with Olympic Gold Medallist Susie O'Neill and the opportunities that stemmed from that experience. We also delve into the nitty-gritty of her training schedule, where she shares insights into her favourite exercises, and how she incorporates social elements into her training sessions. Moreover, discover the essential role routines and habits play in maintaining motivation, especially during those challenging early mornings.

We also explore the technical aspects of Kylie's swimming. She sheds light on her drills and main sets, her use of paddles and bands for added challenge, and training for sprints. As we journey through the episode, Kylie's appreciation for the social aspect of masters swimming, her belief in being a racer, and her technical knowledge add depth to the conversation. 

So gear up for an episode that promises to keep you engaged, inspired, and set to make a splash in your own swimming endeavours!

You can connect with Torpedo Swimtalk:
Website
Facebook
Instagram
YouTube
Sign up for our Newsletter

Leave us a review

Torpedo Swimtalk is sponsored by AMANZI SWIMWEAR

#swim #swimmer #swimming #mastersswimmer #mastersswimmers #mastersswimming #openwaterswimmer #openwaterswimmers #openwaterswimming #swimminglover #swimmingpodcast #mastersswimmingpodcast #torpedoswimtalkpodcast #torpedoswimtalk #tstquicksplashpodcast #podcast #podcaster #podcastersofinstagram #swimmersofinstagram #swimlife #swimfit #ageisjustanumber #health #notdoneyet

Transcript

Danielle Spurling: 0:07

Hello Swimmers and welcome to another episode of Torpedo Swim Talk podcast. I'm your host, Danielle Spurling, and each week we chat to a master swimmer from around the world about their swimming journey. Fresh from her success at the World Masters Championships in Japan recently, I sat down to chat with medalist Kylie Fletcher, who shares all the ins and outs of racing at the world and her delight in joining Susie O'Neill in a mixed relay, and how that came about. Let's hear from Kylie now. Hi, Kylie, welcome to the podcast.

Kylie Fletcher: 0:49

Thank you, it's lovely to be here with you.

Danielle Spurling: 0:52

Yeah, I'm really excited to have you here and hear all about your experience in Japan.

Kylie Fletcher: 0:58

Yeah, Japan has been interesting. It was fun going to Fukuoka. It was quite different from the last couple of worlds that I had been to, so I'd been to Budapest in 2017 and then Guangzhou in South Korea in 2019 and now obviously Fukuoka, because we've waited a couple of years, obviously due to COVID. Yeah, it was quite different from the other ones, but a different experience, and I think you just managed to deal with whatever gets thrown your way, basically. So, yeah, it's been fun.

Danielle Spurling: 1:34

Yeah, look, I think that's the only way you can approach the world champs, because when you put the travelling in and the change of food that you're eating and even the water that you're drinking, it makes a really big difference to your day to day life in your hometown.

Kylie Fletcher: 1:50

Yeah, that's absolutely right, and I think when we were in Budapest we had a slightly bigger place where we could go get. You know, there was a bakery nearby and we could have our own breakfast and you're still eating pretty much the way that you normally do. But this hotel that we stayed at they did have breakfast that was provided, which had a little bit of Western food mostly, mostly Asian food, which I love Asian food but not what they are serving for breakfast. So luckily I was still able to find some toast and I live on my Australian products of Milo and Vegemite, so they came with me and they were probably my saviours in the mornings before going to swim, that's for sure.

Danielle Spurling: 2:35

How did you find the whole experience of WU? Because for those people who are listening, who haven't been to a world warming up at a world championships, it's like its own competition, because you really struggle for lane space. How did you find that?

Kylie Fletcher: 2:49

Yeah, well, this year there were two different pools that they had running and, unfortunately, one pool was for males and one pool was for females, and then they swapped them each day. So you did get to swim at both of those pools. It was just a shame that you weren't with people, teammates kind of, or the male teammates, to be able to see what they were doing as well. So Messi, which was the main pool, which was where the elites had their competition, they had a 50 metre pool, separate pool for warm up, which was probably not too bad to actually do your warm up in, but certainly not the same as going swimming training and having four people in a lane. But then the other pool, it was Nishi, so it was probably almost an hour away by public transport from the main pool and it had a 25 metre pool and I'm going to say 17 or 18 people in a lane. So you were literally just almost touching people's toes. And then if people decided that they were going to do some drill with some kicking, it was near impossible. But in that particular pool that was where they even did started the calling for events as well. So it was just jam packed full of people. There were so many people.

Kylie Fletcher: 4:08

So I think if you went in thinking I need to have a race warm up, so I did know a race warm up that I could do, but there's absolutely no way that you could actually do that. So it was more about really jumping in the pool and just getting your arms moving. And if you could kind of leave a bit of a gap and do a little 12 and a half metre sprint, then you might manage that. But if you wanted to do like a whole 25 metre sprint or something like that, it was just impossible to do so. But anyhow, look, you manage with what you manage. And I did remember similar you know similar scenes at both other competitions as well, probably in Budapest, because there were four different pools that they used. There was a little bit more space, but I'm sure if I went back and had a look at photos it would be just equally as busy. But yeah, I mean, you just manage how you manage. Basically.

Danielle Spurling: 5:01

Yeah, did you supplement that sort of in pool warm up with any sort of dry land exercises or stretching out at all before swimming?

Kylie Fletcher: 5:10

I wish I could say that, no, I look, look, I did do like a smidge of stretching, and that's only a few years ago. I've had a couple of shoulder surgeries on my right shoulder and so since then I've been told the physio has kind of said, basically getting a band and doing you know, these kind of shirt tears I guess they call them stretches. So I would do that every time before I got in the water. So at least, you know, shoulders were warmed up a little bit. But as for even trying to do anything really dynamic or anything like that, it just didn't happen. There probably wasn't even really enough wall space.

Kylie Fletcher: 5:49

If you wanted to, you know, get your arm up against a wall and do that. You're hard pushed to be able to find anything like that. So you just deal as I said, deal with it as you as you deal with it basically. So yeah, if you go in with an absolute plan and you think that perhaps you know you won't perform if that plan doesn't go according, then you're in trouble. So I didn't really go in with a with a huge plan. I knew a race warm up if that was possible. But in the end, you know, I probably did about maybe a quarter of it and it was more just about getting wet and just getting a little bit of a feel for the water, basically. So yeah, yeah.

Danielle Spurling: 6:32

I think you've dealt with it beautifully and you've explained it beautifully as well, because I think, going to a world like that, you just have to be very flexible and change plans and not get upset by things that you know you've got no control over.

Kylie Fletcher: 6:46

Yeah, that's absolutely right. I mean, it's even comes down to thinking about, you know, your timing of getting there, getting to a place as well, so you need to look at. Luckily, one great thing was that they were able to provide us with approximate times for when your event would start, and they were. They were pretty pretty close, pretty spot on, so you could use that fairly accurately. But, as I said, like, the Nishi pool was almost an hour away and that was the one that I swam at more frequently than the other.

Kylie Fletcher: 7:17

So you had to kind of think about, okay, well, if I would normally be there two hours before, it's going to take an hour, so I need to think about an hour before that. And well, if I miss something or the trains are busy or the bus is busy, then I need another little bit of time before that. So that part kind of really enters into your morning thinking every morning. And so I guess, once the competition was over, it was like, oh, I don't have to think for a little bit until the next bit of the holiday where you then have to go oh God, where am I going now and how do I get there and where are we staying? But you know, you weren't having to think the swimming, the swimming stuff.

Kylie Fletcher: 7:53

But, yeah, I mean, you cope, you cope. But I think if you were really, you know, if you needed everything to be just so for things to work out, you'd be, you'd be in a little bit trouble, because it just doesn't work that way. Yes, yes.

Danielle Spurling: 8:07

So what individual events did you enter into?

Kylie Fletcher: 8:11

So I did the 50, 100 and 200 backstroke, and then I did the 50 freestyle and the 50 fly as well. Yeah, so they were. They were good events, like probably in previous worlds. I would have been absolutely ecstatic with my results and I was really happy with how I went this time. As I said to you before, I've had a couple of shoulder surgeries. For me to even be able to swim, as far as I'm concerned, is great, and still to be able to perform at the level that I performed at was, you know, was really was really great.

Kylie Fletcher: 8:47

So the first event that I had was the 200 backstroke, and I was lucky enough to come away with a silver medal, and that was a shock of all shocks for me. So last year or not last year, sorry the last Worlds, at Guangzhou I think, I came forth in that event and when I was lining up, I remembered the German girl that was beside me in the race, and she was beside me again and I thought, oh, don't go too hard, because she just passed me in the last 10 meters in Guangzhou. And so at the 100 meter mark I thought, oh, I'm still ahead. Oh God, I hope I haven't gone too hard. But then when I did the last turn, probably did something you should never, ever do, but the scoreboard was so big that you could see very, very clearly and so I was just like just hold on, just hold on, hold on.

Kylie Fletcher: 9:42

So yeah, so it was. That was really exciting, because I was always this close to pulling out, because the 200 is pretty painful and I thought I just don't want to do it. But thank goodness I did it because that ended up being my best result. So yeah, so that was really good. And then the other two backstrokes I think both the 100 and the 50 were both fourths, so just missed that podium. For both of those, yes. And then the freestyle freestyle, I think, might have been fifth, and then the fly was tenth or something, I think. So anyhow, it was good and times were not PBs, but I kind of go every new year as a PB.

Danielle Spurling: 10:31

So I think so too.

Kylie Fletcher: 10:34

Last year when I competed at Panpaks down the Gold Coast. It was the first time I competed since Guangzhou, so it was a long for me. It was a long time of not having done any racing and I've never felt so nervous in my life. So it was this horrible, horrible feeling. And I got that again with this one, which I suppose you should like. It's a big event, but the times were faster than I did down in Southport. So for me I was happy. I was happy about that, so that was positive, so really good.

Danielle Spurling: 11:12

Yeah, I mean, you can't ask for more than that. You improved on your PBs from last year and I think, as you say, as you age up in Masters, I think each year is a fresh start and other life experiences that come in or impact, like you've said, like injuries, they can really affect those PBs as well.

Kylie Fletcher: 11:32

Yes, yeah, I think so. I think probably in Guangzhou I did far better than what I ever anticipated and the times were faster than I'd done for years and years and years. So you kind of you hope that you're going to keep going, but then, you know, I remember even sending a text to the physio that I've been working with, with the surgeon going. You know, hey, I got these results. The times are pretty good really, because most of them I think most of them were queens. Well, all the backstrokes were Queensland records. So they're obviously faster than what I've done. But I said, you know, I've been out of the water all of that time and I'm four years older. So you know, so you've got, you've got it. You do have to put a little bit of age into the factor, I suppose. Yeah, absolutely.

Danielle Spurling: 12:23

How did you, how did you injure your shoulder? Was it through swimming or through something else?

Kylie Fletcher: 12:28

It probably was swimming, but it was interesting because when it actually got at its worst was during COVID. So I have a in my thinking and I don't know whether it's right or wrong. I'm sure doctors could tell me that I'm totally wrong, but I feel like when we had to stop doing all the swimming, like all the muscles in my shoulder weren't being used as much and, I think, weren't supporting it. So then I then it was just bursitis and tendonitis in it and there was just no movement in it. Basically, you know, tried some cortisone injections, tried a hydro dilation to it and nothing really made much of a difference. So, yeah, I had a surgery to clean it all out, basically. So they shaved the bone and cleaned the bursa, but then the doctor felt that it was it was what do you call it going. It was moving too easily. So then he tightened it for a bit, like a little bit as well, but unfortunately, even after lots of physio and lots of you know hard work, I just couldn't get it released. So six months later I went and had another one and it was just all scar tissue. So I think my body had just scarred up straight away probably. So scar tissue was all released and then it was straight into work again to try and get it moving and it's taken a long time, but but it's come back probably. So I had a hand packs in November.

Kylie Fletcher: 13:56

Last year was the first time I started diving. And then, you know, then, a little bit just before before this competition, was doing more diving and yes, and it's really strong, like I know that it's super strong, so there's no problems with it. But the dynamic movement of diving and then you know, like that pushback straight away, that kind of aggravates it a little bit. But you know, I have a break from that for a little while now and from that dynamicness, the swimming, the swimming's fine, it's just the dynamicness. So, yeah, but anyhow, so come back from that. So I'm super duper grateful that you know that that all worked out, because swimming is the you know is my main form of exercise and the thing that I love to do. So, yeah, so it's been, it's been good, it's been a relief Absolutely.

Danielle Spurling: 14:48

I mean fantastic recovery for you from that very, you know, pretty serious injury. Has it affected I mean you said you've got good strength has it affected the flexibility in the water in your strokes? Have you had to adjust your strokes?

Kylie Fletcher: 15:03

Like, initially, I think I've got pretty good flexibility and most, most of it really has come back. I think the tester is always when they put your arm up. So when they put your arm up behind your back to see what that, what it's doing behind there and it's, and it's pretty, it's pretty good. I don't think it won't ever be as perfect as what it was, but you know, I can do what I need to do. Like I don't think it stops me from doing anything. I would never use that as an excuse because it's, it's. You know I can swim. So yeah, it's, it's fine.

Danielle Spurling: 15:43

It's fine. Now I wanted to ask you about another very exciting thing that happened to you in Fuquaoka, because you had your individual events, but you also were part of a very special relay. Do you want to tell everyone about that and how you, how you got on that very special relay?

Kylie Fletcher: 15:59

How, how it all came about so. So the relay was all about swimming with Suzy O'Neill, so that was fabulous. So, for those of you who are not in Brisbane and listening to this, Nova have the Ash Lutzi and Suzy O'Neill program that they run in the mornings and they had decided for Suzy's 50th birthday that they wanted to do something really special and part, and the producer kind of came up with this idea of let's see if she'd be interested in swimming at the world championships, because it was, I think, nearly 20 years to you know when she'd actually swam. Her last race was pretty close to it and luckily for them, she agreed to it and luckily for me she agreed to it, and so I actually had friends that tagged me in the Instagram posts when this competition came up. So I didn't, I didn't know a lot about it, but basically you had to put in an entry and you know a few words about this and a few words about that and had to be available for you know a couple of different swims, and I thought, oh well, I'll throw my, throw my hat in and we'll see. See what happens.

Kylie Fletcher: 17:15

And I think I was at school probably a week and a half or two weeks later and I saw I had a missed call and my niece goes to my school and she was actually in my office at that time and I said, oh God, I've just had a missed call from Nova. And at that point started feeling slightly sick. And then, not later, long after, I received a text message to say you know, really can you contact us pretty urgently, Cause we'd like to speak. So in the end, what it ended up being was that there were five people that were selected to swim in a swim off and so you had to agree that. You know you were available to do that, but before that you had to go into an on air interview at the station. Well, I think you know I can speak in front of a thousand people at school, but that's probably the most nervous that I've ever been for a long, long time, that's for sure. And I remember I mean I know Susie gets quite nervous about things but I remember her saying to me at the studio well, that's the price you pay for the glory of things, basically. And I was like, yeah, that's true. So, yes, I did that. So I keep getting things popping up.

Kylie Fletcher: 18:29

I did that and then, I think the following day or a couple of days later was the swim off, and school were gracious enough to let me, you know, go in it and have that time off. And so we went to Centenary Pool and, you know, there was a bit of a, there was a bit of a who-ha about it all, obviously, because I mean, it was a big media thing and I really didn't have much of an idea of what to expect. I knew a couple of the girls that were in the race, so I had already found out some names. So I knew, I knew kind of what I was up against, but had no idea how I'd go. And, you know, basically it was Winner Takes All. So, yeah, did that, did the race? And I was lucky enough to win that race, Probably a little naively.

Kylie Fletcher: 19:18

I obviously hadn't read all the ins and outs. I basically thought the competition was, you know, to win to Swinner Relay with Susie and as I was going, already going, thought well, that's fabulous, but it ended up that there were flights and there was accommodation and all this wonderful thing that ended up being associated with it as well, which was really great. I guess. Probably one of the things is I was lucky that I did know.

Kylie Fletcher: 19:43

You know, coincidentally, knew Susie from a little bit of the swimming race, I mean swimming world, but also her daughter had gone to the same school where I teach at, so I'd known her through that. And then lots of other little connections. And then my partner Casey he used to be her swimming swimming partner, essentially back in the 2000 Olympics era. So just having that little connection was really was really great. And then there ended up being lots, of, lots of little things that came along in the in the weeks after that, which, would you know, ended up being really exciting and, I think, just as exciting for all the kids at school. So at my school I'd all hello, I'm head of year five and six.

Danielle Spurling: 20:32

So we've got, you know, the younger girls and we start at grade five.

Kylie Fletcher: 20:35

So I think they felt like it was part of they were winning as well. And so you know, it was funny because each day they'd there'd be something on the radio about it and the girls had come into my office and they talked about you today. Okay, what did they say today? So it was nice to kind of have that whole support along along the way as well. And so we did all sorts of different things that you know kind of unexpected things that were. You know you probably say it was more for the media, but they were. They were just awesome experiences. So one day we went out to Chandler and we had this the head Australian swim coach was there with a couple of the one of the QAS scientists and then Jess Coronas, who's the Australian swim main performance, and they were working on changeovers with us and really getting that instant feedback. So they were videoing things and we could see it on the big screen straight away and possibly if we did that every day for three or four weeks, it might have been better than just one session, but it was. It was. That was great.

Kylie Fletcher: 21:49

And then another day we went out to the QAS, so Queensland Academy of Sport and worked with some of their scientists and it was it was more kind of looking at the different types of training, I guess that the elite sports people do, and so you know I remember Ash and Susie were in the it's not a hyperbaric chamber but it's essentially mirror imaging high altitude training, so they were doing some bike riding in there to see what that felt like. You know, I did some shoulder flexibility stuff to see what you know the strength in things there. And then we did, we went into one of their pools where you do diving and you can see every little tiny bit of your dive and so I can see why. You know, I often wonder how our athletes continue to improve their times. But you can see, with the scientific progress that is happening, you can see why it happens, because they can just get down to the my new, to my new, to details to see what they need to do to improve. I'm a bit late for all of us. It was really. It was really cool to see those kinds of things and then look, and then we had the added bonus of having, you know, team uniforms and all sorts of things, which was which was lovely to be involved in that.

Kylie Fletcher: 23:19

And then Susie and then one of the other fellows, mitch Lewis, came out and did an assembly with our girls. So I was doing it all about women in sport, which worked, you know, worked in perfectly with the Matilda's and you know what I was doing, and really that idea of getting kids to continue doing sport beyond that 15, 16 age group. So having Susie come out and talk a little bit of her story as well, just, you know, just added to the excitement of everything. So that was all the lead up to it, which was really great. Unfortunately, because we had already purchased our tickets, we didn't fly with the team, so we were already there.

Kylie Fletcher: 24:00

And then, yeah, and then the build up, so, no, actually took across the Susie and the two other fellows, ash and Lutzley, that were in the team, and then another five people because they were still producing their show each day. But it just added to the entertainment of the, of the relay and, and you know, heaven's, susie getting the world record, you know, in her individual 50 fly. You know it was just exciting to be part of all of that. That added to the extra atmosphere, I think, and even the fact, you know, if anyone that's listening has seen any of the of the footage of that. We had a mascot there and you know like it was.

Kylie Fletcher: 24:44

It was. It was entertaining. So I think it entertained the people at the pool as well when they saw you know this ju gong life size ju gong arriving and he managed to do his own rendition of Dean Boxle and Susie one well of records. So, yeah, it was, it was fun. The saddest part was 0.01 is what we missed out on podiuming putting by. So we came forth so close, so so close. Yeah, I couldn't have been any closer, but the experience was fabulous and I think that all of them that were there, you know, really had a great time as well. So, yeah, it's. I probably, before I came over, had to keep pinching myself, kind of saying how, like, how did this happen? Yeah, it's just, it's just they're not everyday things that happen. So it certainly has been an entertaining couple of months, that's for sure, I'm sure.

Danielle Spurling: 25:50

Are you loving our podcast, because we really want to know all about it. Why not share your enthusiasm with a review on Apple podcasts? You'll find the section for reviews if you scroll to the bottom of all episodes and fill in your thoughts. It's really easy to do and a small way that you can help us get discovered by other swimmers. .. And having that sort of experience I know you mentioned you you knew Susie a little bit beforehand, but seeing her up close at a swim meet and coming up to that world record in the 50 fly for the 5054 year age group, what, what did you sort of take away from the way she prepares for that? How did she approach it?

Kylie Fletcher: 26:36

The truth. And look she, she has spoken about this on the radio, so I'm not really saying very much. She, she was so nervous and I guess because she hasn't, she hasn't swum since for 20 years, hasn't competed, not swum. She swam a lot but she hasn't competed for 20 years and I think when she competed back in the Olympics there was always someone directing her where to go, telling her what to do, telling her how to prepare, and I think that's really a bit of me in this situation, because I had been doing that more frequently and in recent times, you know. So, talking about when do we think we need to leave, like, when should we start heading to marshalling? Probably for her doing her race warm-up, she did a 200-meter swim, jumped out and she was done. I mean, I think if you've got it, you've got it and she is just so incredibly naturally talented. But she was super nervous beforehand.

Kylie Fletcher: 27:43

So the 50 fly was interesting because there were a lot of people obviously waiting to go through in that racing and they called our heat numbers and for some reason, you know, around the corner when they called it, we just had to move so quickly. So it was almost a bit of a whirlwind. Whereas at the other pool you sat down in some seats and then you moved forward to the next sort of seats and then you move forward, Whereas this time it felt like you almost ran onto pool deck. And Suzie had some goggles that were new goggles to her that have the nose piece that comes like the part of the goggle comes off the nose piece and that was undone and her hands were shaking so much that she couldn't. She couldn't actually put them together. So luckily there was someone there that, because I was in the heat before I still wasn't decided then that could actually put it together.

Kylie Fletcher: 28:40

And then her main competitor, Michelle from Great Britain, was kind of there going calm down, it's okay, it's okay. So she had these lovely people that have been doing a lot of competing and knowing the bigness of it all that were helping her along at the time as well. So I think once she got to the relay there was still that, the nerves there. But because there were the four of us together, it wasn't as bad as that individual one and more road on that individual one for her, as much as it was all about the relay for the rest of us. It really was that individual one and trying to get that world record. So yeah, it was fabulous that it all worked out.

Danielle Spurling: 29:27

It was so good, so yeah, yeah, I can't imagine the kind of pressure she probably put on herself, more than anyone else, just thinking she had to live up to what she was.

Kylie Fletcher: 29:38

Yeah, possibly. Yeah, she didn't really speak a lot about it, I think it was she'll just go and she'll do. I'm sure there was that internal and I'm sure there once a competitor, always a competitor she didn't want to get beaten, I'm sure. Yeah, so I think it was probably relief for everyone else around her her workmates that it all worked out the way that they hoped that it would work out. I think that relief was there for all of them, that's for sure. But yeah, it was certainly something that was really great to be part of. I remember being at the Sydney Olympics, being there watching her races live, so it was good to be part of the inner team. I guess you would say it was really exciting.

Danielle Spurling: 30:28

Absolutely yeah. I was at the finals night, the night she won the 200 freestyle in Sydney.

Kylie Fletcher: 30:34

Yeah, yeah, that was amazing, fantastic. So, exciting. Yeah, so exciting. And look, it wasn't on that scale, but it was just as exciting the other day, of course. Yeah, absolutely, absolutely.

Danielle Spurling: 30:49

Let's focus back in on you. Talk us through a week of your training. Now, obviously you're still in Japan, so you're not training, but take us back to a few weeks beforehand. What's a typical training week look like for you?

Kylie Fletcher: 31:04

So I normally will swim five times a week. So I swim Monday, tuesday, wednesday, have a break Thursday, and then Friday, saturday, so the weekdays are just one hour session and whatever the coach puts up, that's what I do, and it's probably normally on a Monday it might be a little bit longer, tuesday is probably a bit sprint, more sprint oriented, and then Wednesday, friday, a bit of a mix, and then Saturdays will normally do an hour and a half, so it's a much longer session. So during the week it's closer to only about 3K and then on the Saturday it might go up to about 4.5K probably. And then Casey and I were then going to the gym afterwards on a Saturday to try and do a little bit of strength stuff as well, probably in. Well, it's not in hindsight, I knew it before I went. I know that probably what made the difference before Guangzhou? There were two things that I was doing before Guangzhou that I didn't do this time. Number one was running the kangaroo cliff stairs. So we used to. There's some quite steep stairs there and we used to run off and down those a few times on a Tuesday after swimming. And then the other thing that I used to do was that I would do some chin-ups before every session. But we've changed pools and there's just not the location at this new pool to be able to set up something to do that. But I do believe that that, certainly for my butterfly in Guangzhou, like that, made all the difference doing those chin-ups. So you know, perhaps if I look towards Singapore, maybe I'll try and think about that again into the future. And I think I mean we do.

Kylie Fletcher: 33:04

I love doing medley, obviously, because I'm doing a lot of backstroke, so I do like to do a fair bit of medley. So you know, I will often, depending on what the set is, I might throw in medley rather than doing freestyle or throw in backstroke or put my fins on and do a backstroke set with everyone. And then probably the other thing that I know that I need to do a bit more of is kick. Knowing how my legs got in a couple of those races, I need to do a lot more kick, that's for sure. But yeah, look, I guess I, with the training, I'm not, you know I train hard, you know do whatever I'm supposed to do, but it's not the be all and end all in line for me, like I do it as exercise and I do it, as you know, part of that morning routine.

Kylie Fletcher: 33:59

And the other thing for me is I just love that social aspect in the mornings, you know. So we start at five o'clock in the morning and the squad that I'm in now is called the Swim Academy, which is at Stuart Homer Girls School up on a hill in Brisbane and there are 25-meter pool, but it's got 13, and they're full, like there are so many adult swimmers there. It's just, it's so good to see the number of people and the variety of ability is. You know from, you know past elite athletes. So we've got a couple of past elite athletes who are swimming there all the way to. You know, we're just starting to swim, basically, and so those mornings it's great because you see lots of people. You start with a smile, you start with some exercise and then go to work. So, yeah, it's great, I love it. I love it Otherwise I wouldn't be doing it.

Danielle Spurling: 34:57

Oh, absolutely I mean, and it's so great in Queensland because it's light in the morning, yeah, so you can get up and you can go and you can start your day Like I know when I do those times in Melbourne. It's pitch black and it's three degrees. Yeah, Certainly. Look, I think it's a great day?

Kylie Fletcher: 35:16

Yeah, certainly, look, I think winter is. Winter is definitely a struggle, but that's why I'm very much about that being a habit, you know. So that alarm goes off, I allow myself one minute, and then the feeder on the ground. Yes, you know, I've got the car already packed, ready to go, so it's just a matter of putting togs on and you know, grabbing my lunch, and then you know out the door. Basically, because I think if you let yourself think about how dark it is, how cold it is, and you have that one sleep in, then you go, then I'll have another sleep in and then, hey, I might come back in a month.

Kylie Fletcher: 35:52

Yes, I've never been very good at doing that, so I just keep going, basically. So yeah.

Danielle Spurling: 35:59

I think that's the key. The key is consistency and routine definitely.

Kylie Fletcher: 36:02

Yeah, yeah, absolutely. And if you've got people that are there that Like almost rely on you, you know, like you know, or you can say them hey, where were you yesterday? Or you think, oh god, I know that they're expecting me to be there.

Kylie Fletcher: 36:18

I've got to go there. So, yeah, that's great. You know, the coach that we've got at the moment, pete, you know he's this really vibrant, enthusiastic. You know, not a lifetime coach, like that's not his background. You know, he's comes from a law background, but he's doing this for the love of it and to have someone who knows everyone's name and, you know, has this big smile and a good morning every morning is, you know, it's the way you want to start a day. Basically, it's great.

Danielle Spurling: 36:49

Absolutely, absolutely. And I think you're right. You, you bond with those people that you're there in those early morning Swims with, absolutely yeah.

Kylie Fletcher: 36:58

Yeah, you really do. And it's interesting because I was at the same swim, same pool and essentially similar squad for Probably 1240 years, I would say. And then, obviously, covid came and there was a changing coaches at the pool that I was at and they Really were not into masters very much and I kind of figured we figured, rather than complaining about it, let's find somewhere else. And luckily we did, because the whole thing just disbanded, basically, which was sad after such a long time. But you know, we ended up at this, you know, at this new pool and new, new swim squad and there's such a such a social group of people. And I remember last year, you know, we had the annual hundred hundreds which, no, I don't do because I don't want to put that pressure on my shoulder. I think I got through about 80 of them, but then they have a long lunch afterwards, you know, and you know. So it's this social aspect.

Kylie Fletcher: 37:59

But you know, I had these two ladies that I didn't know from Barasote because you can't get to actually know everyone because you're, it's such a big pool and these two ladies came up on either side of me and I thought what is happening? Who are these people? And they're like we think you'll be good to play. What a follow Can you join us at water polo at Panpaks, you know? And then suddenly here's this new whole huge friendship group of people. You know that you now have this bond with these other people that you know.

Kylie Fletcher: 38:29

So, yeah, went on to do you know what a pop play water polo with them. And I hadn't played for years and years and years and most of them had never played at all. So you know, it was a really fun thing to do, it was a really bonding thing to do. And you know, since then, being in ocean races with them and, you know, just done odd other things which have been really fun, but it does show you that that social element is so, so important. And you know, when you, when you hear and see people that are, you know, a bit down in the dump sometimes and you talk about, you know, get out and do some exercise. But if you can get out to do some exercise and find some like-minded people, I think they just help you keep going. So, yeah, so it's been, it's been a great move for us. So, yeah, a whole heap of new people into our lives.

Danielle Spurling: 39:16

It's great, it's fantastic, it's great to hear. I can hear how excited you are about it.

Kylie Fletcher: 39:20

Just Explaining it, you're very passionate about it, yeah, yeah, I am, because I think I don't think it comes along like it. Those kind of things don't come along all the time. And you know I keep saying to the coach, you know, and his wife, you know, what you have created is so good, because it is. I mean, you talk about a master's community, like it is a community and, look, most of those people don't compete at all but we're gradually getting more and more interested in it. And I remember when we're I was sitting around the table with all these ladies at Panpaks and said, you know, you should consider worlds, and they're like, no, hey couldn't do that. And I pulled up the qualifying times and they went, we could make them. I went, yes, you could. So you know, that's that's going to be my little project for the next little bit, to see if I can encourage any along that Some of them have started coming to the odd masters carnival not that I actually don't do very many masters carnival, so I'm not into, you know, competing every other weekend.

Kylie Fletcher: 40:20

But, um, in encouraging these others to come, I probably do a couple more. But um, yeah, it's good to have other people on board, basically, and them get to see the amazingness of what it is, because you know, I look at some of those Carnivals and think God, will I still be swimming when I'm 80 something or 90 something? You know, like that, that these people that are still going and it is, I mean, it's quite inspiring because I think sometimes, even when I stand up on a block, every store for nothing, oh God, I'm a bit wobbly.

Kylie Fletcher: 40:53

Yeah, and then you think there's a 90 year old and they're gonna dive off the block.

Danielle Spurling: 40:56

I know, yeah. So even to think about their energy levels, because I even I get so tired now imagine, yeah, like racing when you're 85 or 90.

Kylie Fletcher: 41:07

Yeah, I know, I know, yeah, it's amazing, it is amazing, so yeah.

Danielle Spurling: 41:12

Very inspiring. Can you, can you tell us or can you share with this a typical workout that you would do? I know you said about 3k during the week and a bit longer on the weekends, but sort of what kind of warm-up do you do? Main set? Do you do a lot of drills?

Kylie Fletcher: 41:27

We'll always do a bit of a warm-up with some fins on to start off with, and it probably might be up to about, let's say, 600, maybe about 600, and so it might be. You know, it might be a couple of 100s or it might be, you know, a swim, kick pool I am pool or something like that, anything to make it up to that. We're starting to introduce more drills into into the squad, so that wasn't something that they had done a lot of. So we've been introducing a few more of those kind of drills. So I'm not a breaststroke up up all the other drills you know Like.

Kylie Fletcher: 42:08

So whether it's a bit of catch up or whether not, that that's the greatest drill either. Is it for single arm, single arm or a bit of skull? You know backstroke, where you've got it, you know, vertically up to the sky and pulling around and making sure you're getting rotation. So those kind of drills and then Main set would probably what am I? 600 is probably gonna. I'm gonna say, you know, 1.2, 1.3 probably, and Definitely.

Kylie Fletcher: 42:39

Just depends on on what the day is. So it might be, it might be you know, 15 100s that you just want to hold on on the same pace, or it might be six 100s free, then six 100s of pull, six 100s free if it was a longer kind of set. If we're, if we're throwing in, I am, it might be anything from you know 200, I am, to 100, I am to you know 75s. We're just doing switch around Bit of kick but, as I said earlier, we haven't probably just been doing as much kick as we possibly should to really get the legs strengthening and and then yeah, just, you know I'm worn down, we'll just, we'll just usually be you know 100 or 200, like that. I mean, I'm a big fan, even though I've had my shoulder done, I'm, I am a big fan of paddles, paddles and pull boy. I do have, you know, I still have a lot of strength for that kind of thing. So I do enjoy, enjoy a paddle set. I find that easier than just a normal freestyle set. So that's quite good.

Kylie Fletcher: 43:48

But yeah also we've really had a really mixed mixed bag of sets. The other place that I do a lot of swimming at on the school holidays is up at Nusa and so Nusa Aquatic Centre. Most of those sessions are usually a closer to an hour and a half and and and theirs is Probably a little bit more structured, where you know that it will always be about a K and a half is going to be your warm-up and that will be a lot of drills in that and then Be usually probably a 2k main set, whether it's, depending on who's taking it, whether it's 200s, 150s, like it's really mixed bag. And then Wednesdays up there they always they have tap their main sets, always done with a towel. So you've got pull boy with and your band with the towel hanging off the back. So I enjoy that because it's a 50 meter pool as well, so it's good just to get some of that. You know that big stretch out basically as well. So, yeah, all sorts of sessions.

Danielle Spurling: 44:54

Really yes, eclectic, I like it yeah.

Kylie Fletcher: 44:57

It is and and look, you know, some would argue we probably use too much gear sometimes and you're swapping and changing. But I think when you, when you've done a lot of the same for a long time, it's good to have, you know, a really good change up basically. So you know, I've really enjoyed that.

Danielle Spurling: 45:13

Yes, and I know that you're. You're very well known for your sprinting and like the 50 meter races. How do you find the difference in training between those 50s up to that 200 backstroke?

Kylie Fletcher: 45:28

The 200 backstroke is just good luck. I'm sure it's more than that.

Kylie Fletcher: 45:35

Yeah, well, look, I do. I probably probably in more recent times, the you know, yeah, that 50 freestyle has got quicker, quicker and quicker, and likewise the backstroke and the fly fly. Not so much this year but you know, previous to my shoulder surgeries, the fly had had got, you know, quite quick. My first ever Australian record was in that 50 fly. So it was, you know, quite surprising. And I don't know, I honestly, I honestly don't specifically train for doing that 200 backstroke. So I don't know whether it's just through the years of repetitive sweeping that I still managed to manage to do it and managed to go okay in it. And you know, I'm probably more mindful of trying to get more hundreds in to make sure I'm overdoing the 50. Yeah, nothing, nothing truly specific for the 200. Interesting, as I said to you earlier, I'm not super professional In and out of the, you know, like the really technical of swimming, like I think you can speak to a lot of people, even at this master's level, that have a lot of that technical swimming behind them, but I really don't really have that behind me. So you know, probably as a younger athlete at school I was a school swimmer. I wasn't, I wasn't in that elite, you know, elite level. So any of the training that I've ever done, even though it's been targeted training and you know I've always had good coaches you know it's never anyone or me going I need to do this specifically for a 200 backstroke.

Kylie Fletcher: 47:21

Yeah, it's just I've been lucky that I've been able to manage both of them, probably probably leading into Guangzhou. We do a lot of sprint work, you know, and a lot of really short, sharp, skill, very skill, specific stuff, and that's probably what really got me into then being quicker at the sprints. You know, the gosh, when I first started back at master's meets, there was no way that I was getting anywhere close to breaking 30 for a 50 freestyle, whereas you know I can consistently, reasonably consistently, still do that these days. And I think that's a bit more of that, that there has been some of that targeted sprint training. Yeah, yeah, I'm just lucky it's come together. Yeah, and I think you're a racer.

Danielle Spurling: 48:16

I think that that's you can have all that technical, technical knowledge and you can do it well in training. But when you get up on the blocks you've got to be a racer, and you obviously are one. Yeah, I think so.

Kylie Fletcher: 48:28

Look, I, when I, when I compare myself to some of the elite that I know that are, you know like I'm like, oh God, just let them beat you, don't be in that much pain. But I think, yeah, look, I would say that people that can adapt to the sport, people that can out train me even though I think that I train pretty hard, but there are people that can out train me I could probably get up and beat them in a race, because that's what I do.

Kylie Fletcher: 48:53

You know like yeah, yeah, yeah, yeah, so yes, there must be some elements of that racer in there, and I'd probably never say that I'm outwardly competitive, but I'm obviously very inwardly competitive.

Danielle Spurling: 49:06

So Well, kylie everyone that I have on the podcast I really like to ask them the deep dive five questions about their swimming. It's a bit of a swimming snapshot to give everyone a bit of an idea. So I wanted to know your favorite pool that you've ever swam at.

Kylie Fletcher: 49:24

That I've ever swam at. I'm going to have to say, because of my 50 fly, the Guangzhou pool, the 50 meter pool there, that we swam in for worlds.

Danielle Spurling: 49:36

Yeah, fantastic, very nice. And how about your favorite freestyle drill?

Kylie Fletcher: 49:43

Oh, favorite freestyle drill, I'm going to say kind of like fingertip, fingertip drag drill, but where more of your hand is under the water. So you're really getting that. Getting that push through, yeah.

Danielle Spurling: 50:00

So sort of like a midway.

Kylie Fletcher: 50:01

Yeah, midway, it's not even a little bit higher.

Danielle Spurling: 50:04

Yeah, right, yeah, so you're going to be in a distance yeah. Yeah, no, that's good. I know you might not want to answer this on the food that you've had in Japan, but what's your favorite pre race snack that you normally have?

Kylie Fletcher: 50:17

Pre race snack. I, honestly, am not very good. I've discovered in recent times that eating very much before a race. So if it's early enough, I will always have my normal. We're trying to have my normal breakfast, which would be toast and Milo, and if I'm racing I usually will just take some snakes with me. It's the only thing I can really get down. So, yeah, that's not not good nutrition wise. It gives you a little bit of sugar, I suppose Absolutely.

Danielle Spurling: 50:50

How about your favorite training set?

Kylie Fletcher: 50:52

I'm going to say I do, I do love when we're doing, you know, sprints, so it would be, you know, so we might do. You know, dive 20, fives, dive 12 and a halfs, just dive in three strokes. I really, I do, I do, really love that. So I love that. That's number one. And then number two, any set that uses pool WEM paddles, that's good.

Danielle Spurling: 51:18

You don't find it hurts your shoulders. No it's.

Kylie Fletcher: 51:21

I used to years ago, but even after even after this shoulder, I think I reckon, I think I probably would be more comfortable with those. I think I probably have better technique while I'm using it, Because you know the, you know those yellow paddles that don't have the bands across and so if you don't, if you're not holding them properly, you'll lose and you drop your, drop your elbow, you'll lose them. So, yeah, I wonder whether I have better technique doing that. And the pool boy just holds me up that little bit higher, so I'm on top of the water.

Danielle Spurling: 51:49

So it's good yeah.

Kylie Fletcher: 51:52

And I've got one of the old school pool boys, so it's gold. You know the old white, white boys that they just don't make anymore. So, yes, that's the gold pool boy.

Danielle Spurling: 52:04

Oh, I lost mine and I loved it so much.

Kylie Fletcher: 52:08

No one will ever understand. That's not a you know around our era, or probably even even for the 10 or 20 years later understand what it's like to be when you say I lost my pool boy.

Danielle Spurling: 52:19

I know I'm not demonstrating, that is. I know, I know I changed coaches and when I changed coaches they used to put their equipment in this big cage and leave it at the pool and it just disappeared into the end of the cage.

Kylie Fletcher: 52:35

I don't know where it went, but they, yeah, because someone saw it and they liked it, I know, but it was moulded to my body. I really liked it. I love my pool, I love my white pool boy.

Danielle Spurling: 52:45

Yes, and it's got no mould on it or anything. No, mine's pretty good.

Kylie Fletcher: 52:50

Actually, mine's been used just so often, all the time, and you know, if it had a sat in a cupboard for a year or so, I think it would have but no, it's still in. It's still in pristine condition.

Danielle Spurling: 53:02

I'd like a photo, please, yeah, yeah, for sure, and if you were going to create a fantasy mixed freestyle relay and it can be past or present swimmers who do you? Think you would you put on that relay. I think I've got to put.

Kylie Fletcher: 53:17

Susie on that's who was in that last one. And so, yeah, I think definitely her, I think possibly I mean Kyle Chalmers would be an interesting one to be on there. And then who would I say is another male sprinter? I don't think he's really got the 50 sprint, but I think Ian Thorpe, just as a legendary swimming person. Yeah, it might not be the quickest, quickest of the relay, but yeah, I think when you think of you know, think back to some of those amazing swimmers. That would be really cool. Yeah.

Danielle Spurling: 54:01

And how about another lady to go on?

Kylie Fletcher: 54:03

Oh another lady. Oh, sorry, I was put myself in there. Another lady. I was always a huge fan of Jodie Henry. I don't think she's stuck around for long enough.

Danielle Spurling: 54:15

Yes.

Kylie Fletcher: 54:15

Yeah, Jodie Henry, definitely she was a great swimmer, wasn't she?

Danielle Spurling: 54:18

Yeah, absolutely Three gold didn't she get In Athens?

Kylie Fletcher: 54:24

Yeah, I can't remember, but she, you know, amazing swimmer and so, yeah, it was sad that she left so early, but she went and married a Brisbane Lions player. So yeah, I know.

Danielle Spurling: 54:34

I know, and I think she's actually back working for Swimming Australia now as a well-being manager. Oh okay, yeah, good one yeah. Though she's still around, yeah.

Kylie Fletcher: 54:43

There, you go.

Danielle Spurling: 54:45

Yeah Well, Kylie, thank you so much for joining us on the podcast today. It's been really lovely connecting with you and hearing all about your experience in Fukuoka. And happy travels, because I know you're off to Italy.

Kylie Fletcher: 54:57

Italy next.

Danielle Spurling: 54:58

Yes, yeah, do you want to share with everyone what you're doing there. Yeah.

Kylie Fletcher: 55:01

So Italy is next.

Kylie Fletcher: 55:03

So I leave there tomorrow from Japan to go there tomorrow morning and fly into Milan and then heading over to Sardinia and then doing a swim track in Sardinia and it's called the long swims swim track.

Kylie Fletcher: 55:17

So I think we're doing up to seven kilometres a day for the week, but that's over a couple of swim sessions and I'm really looking forward to it because it's not racing, it's just swimming, and I have been on one of this swim tracks before and it was really good fun and it's just such an interesting way of seeing a different part of the world.

Kylie Fletcher: 55:38

So, yeah, doing that and then having some other downtime in Sorento and then going over to the east side, over to Puglia region, and we're doing a bike riding tour for four or five days, oh lovely. So I haven't done much bike riding and did some bike riding in Lake Kawagachi a few days ago and my legs killed me and I think this one's up to about 40 kilometres a day, so we'll see how it goes, but it's supposed to be absolutely spectacular area over there. Yeah, so that's the remainder of my holiday and then back to Brisbane about the 20th, I think, of September. Finish the holidays. Cross our fingers that the Brisbane Lions make the grand final and then back for fourth term of school at the beginning of October.

Danielle Spurling: 56:26

Yeah, Lovely, so it'll be great. Yeah Well, safe travels and Thank you. Lovely catching up with you.

Kylie Fletcher: 56:33

Yeah, thanks for having me, danielle, and inviting me to be part of this. I've certainly seen quite a few different podcasts you've done, and Jilomara is a good friend, so it was interesting hearing her podcast after she'd returned from Egypt and all her bits and pieces with her film swimming as well as her normal swimming. So, yeah, it was delightful to be able to do a similar thing with you as well, so, thank you Fantastic.

Danielle Spurling: 56:57

Okay, take care, kylie. Okay, thank you, bye, bye. What a delightful lady Kylie is. It was really insightful speaking to her and getting her perspective on racing and competing. I really hope you enjoyed our chat. Today's episode was brought to you by Amanzi Swim and the Magic Five. I would like to thank them both for supporting the podcast. I use both of their products. A lot of bathers from Amanzi and I use them all the time. They're colourful, they're long lasting. I love them. That's why I recommend them to people if they ever ask what bathers I use. And the Magic Five goggles are fantastic because they're really designed to fit my face. Check them both out with their links in the show notes. Till next time. Happy swimming and bye for now.