In this episode of Torpedo Swimtalk Podcast we chat with British Masters World Champion Michelle Ware. She shares her experience from the recent World Championships in Japan, where she bagged an impressive four golds and a silver.
Learn from Michelle as we probe into her unique experiences in international competitions, her rigorous training regimen and how she morphed her nerves into a winning strategy in Japan. Michelle unveils insightful details about the significance of a high-protein diet and her weight and strength training sessions. Get an exclusive peek into her race techniques and how she harmonises her passion for swimming with her dietary preferences. This episode will leave you inspired and possibly itching for a swim!
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Torpedo Swimtalk is sponsored by AMANZI SWIMWEAR
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In this episode of Torpedo Swimtalk Podcast we chat with British Masters World Champion Michelle Ware. She shares her experience from the recent World Championships in Japan, where she bagged an impressive four golds and a silver.
Learn from Michelle as we probe into her unique experiences in international competitions, her rigorous training regimen and how she morphed her nerves into a winning strategy in Japan. Michelle unveils insightful details about the significance of a high-protein diet and her weight and strength training sessions. Get an exclusive peek into her race techniques and how she harmonises her passion for swimming with her dietary preferences. This episode will leave you inspired and possibly itching for a swim!
Follow Michelle:
Facebook
Instagram
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
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. British world champion Michelle Ware joins us on the podcast today where, among other things, she shares insights from her recent gold medal wins at the Masters World Champs in Japan. We chat about her training, her approach to racing and her lifelong love of the water. Let's hear from Michelle now. Hi, Michelle, welcome to the podcast. Hello Danielle, how are you Really well? Thanks. Where are you based in England?
Michelle Ware:So I'm based in Guildford, which is about 40 minutes outside of London, south of London.
Danielle Spurling:Do you train in Guildford or do you head into London to train? What's your sort of situation?
Michelle Ware:No, I actually train in Woking, which is probably about 10 minutes away from Guildford. Yeah, we're fortunate because we've got a few clubs around the area Very nice.
Danielle Spurling:Can you share with us a bit about your background in swimming, how you discovered the sport and when you started swimming?
Michelle Ware:I started swimming when I was 10. I think it was like competitive swimming. I was thrown in the pool by my dad at a very young age, and literally thrown in the pool by my dad too, and so I had a bit of a passion for swimming. But at the same time I was doing some ballet as well, which, when I got to sort of age 10, my parents gave me a little bit of an automaton like whether I wanted to pursue swimming or ballet, and I think swimming was definitely the best choice because I was terrible at ballet. So my parents took me along to swimming club and had a little trial. It's actually told on the day that it might be a bit too late for me to be a Kemper Pestu swimmer at the age of 10, which is quite interesting, but I persevered and so, yeah, I was with Guildford from the age of 10. I then started to do competitions, training every day with them, competitions at the weekends. Because I was born in Wales, I was able to swim in the Welsh Championships and the Nationals. So I was doing quite a lot of journeys to and back from Guildford to Wales and then I got picked for the Welsh squad. So I was on the Welsh squad for about I think it was about three or four years my memory isn't brilliant, but yeah, I think it was for about three or four years. So I was really fortunate enough to compete internationally for the squad, yeah.
Michelle Ware:And then I continued with competitive swimming. I went for the Commonwealth trials unfortunately I didn't get in and I continued training until university early and competing with Guildford until university and that's when I sort of moved away from Guildford, yeah. So then I moved to university. I wasn't really a training squad there. We're not really a sort of a club, a competitive club. So that's when my swimming stopped for a while. Yeah, so I was doing my degree. I think the social side of things took over. I found getting up early for training, sort of after a night out drinking, wasn't really beneficial. So, yeah, I decided to have. That was enough for me. Then I stopped training, stopped swimming and had a bit of a rest from it, yeah, and what inspired you to transition into master swimming?
Danielle Spurling:How long was the break between your sort of age group career when you started Masters?
Michelle Ware:So it was about 20 years. I graduated as a fashion designer, moved to New York for a couple of years and worked out there, did various different things, did a lot of bits of travelling, and then I moved back to the UK and got married and had a child. And then after that I was thinking, oh, I really want to do something. I got really, really bored of the gym and I was hesitant about going back to swimming. I think it was because I sort of knew what level I was. And then, going back into it, I was thinking, oh, I'm going to be able to remember how to swim again. Do I want that sort of pressure? I was really. I was quite nervous, but I thought do you know what? I'm just going to give it a go.
Michelle Ware:So I went back to Guildford, had a little sort of trial, met these two lovely ladies in the changing room, so reassured me that it's good fun and you're going to really love it, and I was hooked from that. Really, I just, yeah, I could remember how to swim. Thankfully I couldn't do fly, it was terrible, but yeah, so that was 2011,. Yeah, 2011. When I went back into, I went to Masters.
Danielle Spurling:That's fabulous. Yeah, and you recently competed in Japan, so I wanted to find out a little bit about that. Congratulations on your successes. Can you share with everyone the events you entered and the results that you came away with?
Michelle Ware:Yeah, so I did 103, 53, 50 fly, 100 fly and 50 back and I won four golds and one silver.
Danielle Spurling:Well, which race did you feel that you swam best in? And talk us through from the time you got to the pool for that race till you touched the wall.
Michelle Ware:I think my best swim was probably for me the 100 fly. I have a bit of a love-hate relationship with fly. It either goes really really well or it doesn't go well at all. So every time I swim, and especially in long course, every time I swim, fly, 100 fly I get really really nervous. I went to Grandsiu and I did 100 fly there and it was I think it was on the Thursday of the week, so it had been quite a long week and I was finding that my fitness levels weren't as good as the beginning of the week and also the amount of the food I was struggling with food over there. So I felt like quite weak towards, you know, to the Thursday and my 100 fly was, yeah, I went from first position to almost missing out on a medal because I just died on the last 25 meters and it was really and it was a real obvious. I've died up to the last 25 meters, so I've had that in the back of my mind. So when I was yeah, so I had the 50 front crawl that day and then the 100 fly later. So I was very nervous, no-transcript. So I'm just trying to focus and trying to be sort of focused and be positive about my 100 flyers. I'm trying to almost trick my brain.
Michelle Ware:And I did a little bit of a warm-up and then I guess I've got ready, got my stuff ready, went to the call room still trying to feel positive about my 100 fly, and then got to the, got to behind the blocks and thought I'll just come on and share, I'll just just go for it. You know, this is fine, it's going to be fine, it's going to be fine. The idea is like just first length, like somewhat, quite, you know, quite comfortably, so over, rev it like I did in Granjou, and go out too fast, work my underwaters, save my arms. So the first 50, I thought, yeah, this feels alright, this feels alright, I'm not going too fast.
Michelle Ware:I had no idea really what time I was doing. Got to the turn, worked the underwaters, quite funnily, my friend who was watching me said I didn't think you were ever going to come up. I had to turn, obviously. And I was thinking at the time oh my goodness, I could just stay under here. But yeah, so I turned, did about five or six fly kicks come up and then I just went for it and I think it was the last five, maybe five, ten meters. I felt a bit.
Michelle Ware:My arms are about to give in, and then I looked up at the clock and I did a 68 one and it's fastest I've done in a long time on 100 fly. So I was really, really, really pleased about that and also pleased it was over and I had like completely embarrassment and stuff.
Danielle Spurling:Do you count your strikes in fly when you're swimming?
Michelle Ware:No, no, I am. I'm not as I'm not as methodical. I try and I try and do my fly kick. I definitely count my fly kicks. I'm more sort of aware of my breathing, but in terms of strokes, no, maybe I should do, maybe I'll take my things a little bit more, but no, that's sort of where it seems to work for me.
Danielle Spurling:Yeah, no, you should go with what works for you. It's interesting talking to different swimmers about that and some are really really into counting their strikes and others are much more sort of just let the flow go with the flow and how they're feeling on the day, and I think that sounds like what works for you.
Michelle Ware:Yeah, yeah, I think I just try and keep my strong, my stroke as long as possible, especially down the first length, and work my legs. My legs are far better, a lot stronger than my arms, so I sort of work my legs a lot more in my arms. Yeah, so that was yeah. So I would say that was my best race. I mean, I was really really pleased with all my races. To be fair, I love my 50th front crawl race because I swam with Helen and we were Helen Gawne and we were like come on, we can do this, we can get first or second on the podium, Like you know, let's do it.
Michelle Ware:And I remember finishing, finishing the race. I mean it's lovely having her in the courtroom because we were like chatting and that was really good because it kind of like relaxed you a bit more. And then we, and then we swam our race and I was like did you do it? Did you do it? Where have we come? Where have we come? She's like that's the second. I was like, yes, brilliant, so we could get on the podium together, which is lovely, yeah, yeah, so that was, that was. That was really special. And the relays are always really good, fun, Like we're a relay team, are brilliant. I love, I love swimming with them. So, yeah, we have a lot of fun with our relays. So I would say they're, they're. They're really good as well.
Danielle Spurling:Yeah, I saw a footage of your 50 butterfly race because we had an Australian in that race.
Michelle Ware:Yes, yes, you did indeed yes.
Danielle Spurling:The lovely Susie. Susie, yes, of course, Susie O'Neill, past Olympian. What was it like? I was swimming head to head with her because I I saw in that last bit sort of five meters, she was really starting to slow down and you were very close to catching her. You were just sort of like one stroke apart. Yeah, how did you, how did you feel about that race?
Michelle Ware:It was. It was. I mean, it was amazing to swim against her and first time swimming against next Olympian, so so I was really privileged for that. I think the lead up I didn't really, I didn't really think too much about it. I remember seeing the program that came out and I could see that she'd entered, but I didn't really think too much about it. And then I think it was only the night before in our Airbnb that the guys were saying it's the race tomorrow, sorry. And I was like oh yeah, yeah, it is, yeah, it is so, yeah. So in the same way, you know, same way I get ready for all my races and try and stay relaxed, and I remember, because it was in the main pool, the 50 fly. So I only had, like I think it was, one or two swims in the main pool. So I knew more about the other pool and the processes and the way you need to paint and everything. So the 50 fly, yeah.
Michelle Ware:So I went into the call room and I was sort of just waiting there and Susie comes in and she's really panicked about her goggles because they're kind of split or formed the parts. So she's sort of turned to this, turned to one of the ladies that was sort of helping. I was like okay, can you fix these goggles? Can you fix these goggles? And she seemed quite nervous, and so then she sort of turned to me and I was like it's all right, it's all right, it's gonna be all right. Like just breathe, you'll be absolutely fine, you've got plenty of time. Like just yeah. So we had a little chat and it was lovely, and she's like I'm so nervous, so nervous. I was like you'll be absolutely fine.
Michelle Ware:And then we went into the second call room and then we walked upstairs and headed down the poolside and, still talking and headed on the poolside, walked down behind the blocks, and I had this little routine where I like to sort of splash myself with water, and it seemed like Susie did as well, but we both got told off by the tide keepers for doing that. So yeah, so then we got ready for a race. I was aware that she was next to me, but I just got my head down and just tried to race as fast as I could. Seeing the videos now, watching them back, to see how close we were together, I mean she did an amazing time and it was really really good fun to race her, but I did ask if she was doing 100 fly. She didn't know. Susie can make that happen a bit more for the challenge To care on the 100 fly, or if it was a 55-meter pool.
Danielle Spurling:Yeah, well, I don't know whether you knew, but it was a bit of a radio stunt, because she's on radio here in Australia and for her fiftieth birthday, her co-hosts said why don't we go and do this swim? They were doing a relay and they ran a competition to get a fourth swimmer. He was a master swimmer in Australia. He was the lady, I think, who was helping her in the marshalling room, Kylie. And so, yeah, she was very well known that she was just going to go and swim this 50 butterfly and she claims that she's not doing it ever again.
Michelle Ware:I don't know, Maybe the nurse got to her. I don't know.
Danielle Spurling:Yeah, apparently she was very nervous. So, yeah, but a great experience and a great race from you. I thought that was you dug in, I could see you really dug in those last five meters and you really nearly got there. I did try, I did try. Yeah, I could try, I could try. So all that racing that you had in Japan, what sort of what lessons have you learned from that that you'll take forward into your next competition?
Michelle Ware:I think the more international meets I do, the better my nerves have become. I think that's the big thing for me. When I first started out I didn't know how to really channel my nerves. I would just go mute and it would just just take over. I would be so yeah, so, so nervous, and my master's coach, gilford, was actually really good at advising me about sort of keeping calm and breathing, and so from his advice I then started to kind of work with that and I've got a lot better, as I said, at working, channeling in the right direction the nervous energy. My ability to channel my nerves is getting better, and I would say Japan was, yeah, was even better.
Danielle Spurling:Yeah, that's great that you've been able to learn from that and know what you need to do for the next competition, and you think you're going to Doha or Singapore.
Michelle Ware:No, I'm not going to Doha. We're looking at going to Singapore. That's 2025, isn't it? Yeah, so we're keen, as a team, to go there. Doha is just a bit. It's just the sort of awkwardness of where it is in the program, the year program. So, yeah, why won't we go to Doha?
Michelle Ware:Yeah, yeah, how many in your team from your squad went to Japan, so there was five of us, yeah, and we rented out Airbnb and we thought, yeah, we've done that a couple of times actually when we've been abroad. It works really well because you've got you know you sort of together and you've got like a living area where you can just, you know, chill out. Yeah, I think it's really. It's a really good thing to do We've. It was quite funny this when we were looking at the Japan Airbnb, we were looking at the photos and we were like oh yeah it looks great.
Michelle Ware:It looks great Because you never really know, you know, I don't know. Yeah, and it was like it's got dartboard, it's got like a table tennis table, like, oh, this is brilliant, you know sort of a little games area, great, great. So we're like, yep, let's go for it, let's go for it. And then we arrive and realize that the table tennis is a miniature table tennis table and what you'd be looking at the photo is you scale everything to the full-tie table tennis table. It was actually half the size, so everything else was like half the size.
Michelle Ware:We like walked in and the door frames I mean it's fine for me because I'm fairly short, but the door frames are quite low. So some of the guys were struggling, had to like duck down, but it was brilliant because we'd go back there and chill out and cook our own meals, which was really good. I would say to Japan, where we had a brilliant supermarket just around the corner and we'd be able to cook our meals or cook our lunches, and then we'd take them to the pools, which worked really well for me because I'm a pescetarian, so I really need to make sure that I get enough food inside me, otherwise I start to feel a bit weak. So that was great. So I might cook pasta and pasta salads and things like that, make sure I've got nutrients and I need in there and take them to the pool. So that's. The great thing about urban bees is that you can cook yourself.
Danielle Spurling:Yeah, fantastic. And can you talk us through a little bit about your typical training week, your training schedule, that you follow what feels in your week? Yeah, so I do.
Michelle Ware:It ranges between eight and 10 hours of pool swimming a week. We're very fortunate at Working Swimming Club that we have the pool time. We do two-hour sessions. They're all morning sessions apart from one on a Monday evening, which actually suits me really well because I train from six to eight and then I can do my day's work and everything else that sits in there looking after daughter, ferrying her around and stuff like that. So that's eight to 10 hours of pool and then I do two gym sessions and then I do also two body weight sessions at home.
Michelle Ware:It all started off during lockdown. We started doing like Zoom sessions together, like a few of us, and we were doing weight sessions and things just to keep active and sane, and I've continued with my friend Jerry since then. So we do these two sessions a week on Zoom and that's there. I would say that's my training for the week. It's quite a lot. I do make sure I do have at least one rest day. Yeah, I need that and just to recover, because two-hour training sessions do take it out of you and myself being of an age where I recovery takes a little bit longer. Yeah, definitely one, and the rest day is beneficial to me. Sometimes I take two. It really depends on how I'm feeling.
Danielle Spurling:And the strength conditioning that you do in the gym. Do you follow a program that someone set you or do you just sort of go with the flow that you feel like you think you?
Michelle Ware:need. Yeah, I used to set my own program, but then I've got a friend of mine he's an S&C coach so he actually asked me to sort of be a bit of a case study for him. So he set me a little program, sort of lead up to Japan, and worked together and then I've just continued with him because he actually introduced quite a few different weight exercises that I wasn't doing prior to having him on board. So, yeah, there's a variance of weights. I do, I do the usual sort of deadlifts and squats, and then I do sort of clean pulls and shoulder press. You know the sort of things that you can translate straight into swimming. You do much explosive work.
Michelle Ware:Yeah, I do jumps. Yeah, long jumps, skipping, do things with like some ball slams, Pull ups. Absolutely hate pull ups. I'm rubbish at pull ups but I know it's really important. I try my best. They're so hard, aren't they? They are, they really are hard.
Danielle Spurling:And what sort of sets do you find work best for you in the lead up to a major competition like that? You obviously went in 50 and 100. So you sort of got that sort of more sprint training. Do you focus the train your sessions to that?
Michelle Ware:in the water we do a real varied, I would say, training sessions, because I do quite often I go to competition and do quite a few events. I sort of feel like I need like a volume behind me as well as doing the sprint training. So we do like a real mix, like the other day. What did we do? So like 400 moderate pace, 150, sprint fast, and then it went down to 300 and then 250s and then 200, and then 350s and 150s and 450s and the 50s you had to like go fast out. So that's just an example of one. You know, a set we did and on paper it looked all right but in practice it was an absolute killer because you had to really hit the hit, the hit, the sprints. But I think I feel that those sorts of sets are beneficial for me because I'm doing both as much as I hate distance, doing anything, distance my face tells it Well, I can't really hide my own little feelings through my face.
Michelle Ware:So as soon as a 400 goes up the board, or yeah, I might go on that, but yeah. So in answer to that, yeah, so we do a real mixture and then, you know, we do do a lot of mixed strokes as well. We also do quite a lot of IM sets. And then I would say, sort of the lead up to competitions we get a bit more sprinty. So the lead up to Japan we were doing a lot of race, race, pace stuff, you know sort of short, sort of sharp sprints, yeah, to get that kind of fast twitch.
Danielle Spurling:And you race freestyle and butterfly. Do you race normally when you can do more than five events? Do you race backstroke and breaststroke as well, or do you stick to the other two?
Michelle Ware:10 to only do 50 back, unless I'm pulled in to do 100 back. I'm relay, I used to be a backstroker but I just can't do 100 or 200, I'm just rubbish, I don't know. 50, I can just about hold on. So, yeah, 50 back. And then I've have dabbled in IMs before, but my breaststroke, my breaststroke is the weakest stroke and yeah. So I struggled to hold whatever. Whatever lead I've got, it goes as soon as I hit the breaststroke. That's it, it's gone.
Michelle Ware:Oh, I don't know, but I always do a 400 freestyle start of season and then there has been talking me doing 400 IM. At some point the guys at the club were like you should do it long course. I'm like there's no way I'm doing it long course, absolutely no way. So maybe, yeah, maybe I do it wrong, but yeah. So I tend to stick to the 50s and the hundreds free and fly and then 50 back. And then we do like a county competition in summer and I normally do all 14 events in an afternoon. Wow, that's a big program. That's a mix. Yeah, it's really just. It's really to get points for the club. I mean, a lot of the guys at the club will do the same, but that's when I'll do like a hundred breaststroke and terribly and 200 free and things like that. So yeah, so that's when I try and get the other strokes in, and you mentioned just before that you're a pescetarian.
Danielle Spurling:What does that involve and how do you so? I can imagine it's quite difficult to get all the nutrients you need into the diet because you're doing so much exercise. Can you share with us a little bit about that? Yeah?
Michelle Ware:so I'm just, yeah, I eat a lot of fish, obviously, a lot of veg, make sure my protein being a lot better, making sure my protein levels are good. So I will take, I will have a protein drink after training. I felt that's really helped me in the last couple of years. And then I just, yeah, I just eat a lot of pasta, rice. You know the usual swimmers food, and then you know good old like broccoli, spinach, you know all those nice green vegetables. Yeah, so I try and be good in my diet but it's the protein. I would say lots of eggs and it's, yeah, protein. I would say it's been really key for me. Do you have to take supplements for it? I don't take supplements, I just make sure I can try, you know, get enough nutrients through my food as I can.
Danielle Spurling:What competitions have you got coming up in the next six to 12 months?
Michelle Ware:So I've got the Intercounties competition, which is a very chilled out competition, and it's eight counties that get together and we race the teams, which is a lot of fun. So you get to see, like I love your mates in other counties. So I've got that this Sunday. And then I've got the AP Race competition, which is at the end of November.
Danielle Spurling:Tell us a bit about that, because that's a new sort of innovation that's on your schedule?
Michelle Ware:It's just following on from the general AP race format and they brought it into Masters. I've never done it before, so it'd be interesting to see how it's executed. It sounds like, you know, there's a real celebration of Masters swimming, which is great. So I'm really excited to sort of be a part of that. I mean, you see, some of the Brits will be there, sort of the elites will be there, which would be great, and it's just another competition in the calendar which is always really good. Just to get those extra competitions in and and just to have that, you know, just to have that kind of master's presence within swimming and have. You know, the competition's increase is really, really positive. So I'm really, I'm really excited to to, yeah, participate and see how, see how it goes.
Michelle Ware:I think the only thing for me is because I, because I've just done the nationals, the end of October it's just continuing. It's just continuing a little bit longer, you know, so that I can race again, whereas normally, once the nationals over, that's it then for me for the, you know, the rest, apart from the Intercounty I'm signed up for, really is sort of it for me for the year, and it's been quite a long year because of Japan. So so, yeah, so it's just, it's just trying to keep momentum going. Then after that, after that competition, that that be it. Then, yeah, you have a bit of a break. Yeah, yeah, yeah, exactly, and then we have competition and end of January.
Danielle Spurling:Okay.
Michelle Ware:So regional, regional competition I think it's end of January, a regional competition, yeah, where? And then it's, and then that's long course competition, and then that sort of long course season starts, yeah, and then there's a couple of other competitions after that. Nationals, long course nationals.
Danielle Spurling:Yeah, yeah, so you have long course and short course nationals each year, obviously.
Michelle Ware:Yes, yeah, yeah. So yeah, the short course is in October and the long course is normally June time, but it's been brought forward.
Danielle Spurling:Oh, that'll be nice. So you've got you. Yeah, you've got quite a few coming up in the calendar, so you will need a little bit of a rest over Christmas.
Michelle Ware:Yeah, definitely yeah, I'm looking forward to that.
Danielle Spurling:Now everyone that comes on the podcast, michelle, I like to ask them a deep dive, fast five questions, so you can just give me the first thing that pops into your mind your favorite pool that you've ever swum in.
Michelle Ware:I would say a Budapest actually do know a current or past swimmer you most admire.
Michelle Ware:When I was, when I was younger, I really looked up to a lady called Kathy Reed and she was a brilliant backstoker and I just remember just looking at the way she swam and thinking I really want to be, want to be her. So I say Kathy, yeah, kathy Reed. What about your favorite training drill? Probably long dog, actually. Yeah, I would say long dog. It's quite nice to like sort of stretch out. What about your favorite training set? Maybe like sort of yeah, short verse, like sort of 15, 20, 35 sprints, yeah, yeah. So I'm something of a race pace, but we're like off a dive with a lot of rest. I would say afterwards so yeah, maybe 450s.
Danielle Spurling:And here's a curly one for you your fantasy women's medley relay for next year's Olympics. You can have swimmers from different countries, or they can all be from United Kingdom, but who would you put on a women's medley relay?
Michelle Ware:So definitely like Kaling Kuhn on the back On back, got Ruta on breaststroke, I've got Sarah Shostrum on fly and then Anna Popkin on free.
Danielle Spurling:Michelle, thank you so much for coming on the podcast today and sharing a bit about your swimming journey with us. I'm sure everyone will really enjoy listening to everything you've had to say today. Best wishes for all the comps you've got coming up, and I hope you have a lovely Christmas as well.
Michelle Ware:Thank you. Thank you for the invite and have a lovely Christmas too. Yeah, you're welcome, take care, thank you, bye, bye.
Danielle Spurling:Bye. Thanks for listening into the podcast today. I hope you enjoyed my chat with Michelle. Don't forget to sign up for our monthly newsletter, where you'll get lots of exclusive content, and you can sign up through our website at torpedo swim talkcom. Today's episode was brought to you by Imanzi swimwear and the magic five goggles. Check out Amanzi's new seasons gear at amanzi swim. com and check out the coolest custom design goggles that you can imagine at The Magic5. Use code torpedo swim talk at the magic five. Checkout links to Amanzi and magic five in the show notes of today's episode. Till next time, happy swimming and bye for now.