{"version":"1.0.0","segments":[{"speaker":"Speaker","startTime":22.1,"endTime":22.1,"body":"Welcome to another Clever Dicks podcast. In this podcast we talk to Merle Maud. Merle is"},{"speaker":"Speaker","startTime":22.1,"endTime":22.1,"body":" "},{"speaker":"Speaker","startTime":22.1,"endTime":28.539,"body":"my coach (I'm Jim) and she's had a remarkable journey growing up in Estonia with very limited"},{"speaker":"Speaker","startTime":28.539,"endTime":28.539,"body":" "},{"speaker":"Speaker","startTime":28.539,"endTime":34.7,"body":"access to swimming all the way now to being a top triathlete with swimming as a strength"},{"speaker":"Speaker","startTime":34.7,"endTime":34.7,"body":" "},{"speaker":"Speaker","startTime":34.7,"endTime":41.659,"body":"and also swim coach. She really started swimming in Dubai and that was a bit of sea swimming"},{"speaker":"Speaker","startTime":41.659,"endTime":41.659,"body":" "},{"speaker":"Speaker","startTime":41.659,"endTime":48.5,"body":"and then decided to get more and more into coaching so she could become better herself."},{"speaker":"Speaker","startTime":48.5,"endTime":48.5,"body":" "},{"speaker":"Speaker","startTime":48.5,"endTime":55.5,"body":"She's a really top triathlete today and coaches a squad in Auckland. We talk about some"},{"speaker":"Speaker","startTime":55.5,"endTime":55.5,"body":" "},{"speaker":"Speaker","startTime":55.5,"endTime":60.219,"body":"of her achievements and also her approach to coaching. I think you're going to enjoy this."},{"speaker":"Speaker","startTime":60.219,"endTime":62.539,"body":" "},{"speaker":"Speaker","startTime":62.539,"endTime":67.019,"body":"Well, welcome to another Clever Dicks podcast. In this podcast we're talking to my coach,"},{"speaker":"Speaker","startTime":67.019,"endTime":68.06,"body":" "},{"speaker":"Speaker","startTime":68.06,"endTime":75.739,"body":"is it Merle or Merle? It's Merle. Merle. Yeah. Merle. But in English version it's probably Merle."},{"speaker":"Speaker","startTime":75.739,"endTime":75.739,"body":" "},{"speaker":"Speaker","startTime":75.739,"endTime":80.859,"body":"Merle. Merle. That's cool. I like it. I don't know what I'm supposed to say even if I screw it up."},{"speaker":"Speaker","startTime":80.859,"endTime":81.659,"body":" "},{"speaker":"Speaker","startTime":81.659,"endTime":86.299,"body":"Jim's also got a confusing one. It's Jim, but it's actually pronounced Rodrick."},{"speaker":"Speaker","startTime":86.299,"endTime":91.26,"body":" "},{"speaker":"Speaker","startTime":91.26,"endTime":93.26,"body":"Yeah, that's what's not more possible."},{"speaker":"Speaker","startTime":93.26,"endTime":95.26,"body":" "},{"speaker":"Speaker","startTime":95.26,"endTime":101.819,"body":"Okay, well thanks for coming in joining us. As I said beforehand, we kind of really start with"},{"speaker":"Speaker","startTime":101.819,"endTime":101.819,"body":" "},{"speaker":"Speaker","startTime":101.819,"endTime":109.019,"body":"just giving you a chance to tell your story. What's swimming and being active kind of for you,"},{"speaker":"Speaker","startTime":109.019,"endTime":109.019,"body":" "},{"speaker":"Speaker","startTime":109.019,"endTime":114.06,"body":"how you got into it and what keeps you going and then we can start chatting after that."},{"speaker":"Speaker","startTime":114.06,"endTime":115.579,"body":" "},{"speaker":"Speaker","startTime":115.579,"endTime":123.819,"body":"I guess my story of a swimming is actually, I came from track and field background."},{"speaker":"Speaker","startTime":123.819,"endTime":123.819,"body":" "},{"speaker":"Speaker","startTime":123.819,"endTime":129.259,"body":"So I used to race for track and field for nine years. So I start sports around age of seven."},{"speaker":"Speaker","startTime":129.259,"endTime":130.699,"body":" "},{"speaker":"Speaker","startTime":130.699,"endTime":131.74,"body":"What were you, a short putter?"},{"speaker":"Speaker","startTime":131.74,"endTime":133.34,"body":" "},{"speaker":"Speaker","startTime":133.34,"endTime":134.06,"body":"Actually, I was."},{"speaker":"Speaker","startTime":134.06,"endTime":134.06,"body":" "},{"speaker":"Speaker","startTime":134.06,"endTime":134.539,"body":"No."},{"speaker":"Speaker","startTime":134.539,"endTime":136.539,"body":" "},{"speaker":"Speaker","startTime":136.539,"endTime":143.259,"body":"Actually, what I was enjoying the most actually was hurdles, juggling and disc."},{"speaker":"Speaker","startTime":143.259,"endTime":143.9,"body":" "},{"speaker":"Speaker","startTime":143.9,"endTime":144.78,"body":"So that was kind of..."},{"speaker":"Speaker","startTime":144.78,"endTime":144.78,"body":" "},{"speaker":"Speaker","startTime":144.78,"endTime":145.74,"body":"Through what?"},{"speaker":"Speaker","startTime":145.74,"endTime":145.74,"body":" "},{"speaker":"Speaker","startTime":145.74,"endTime":149.74,"body":"Yeah, so I really enjoyed the technical side of things, of course."},{"speaker":"Speaker","startTime":149.74,"endTime":150.539,"body":" "},{"speaker":"Speaker","startTime":150.539,"endTime":155.5,"body":"So the hurdles were clearly a very technical. Asked me to run a hurdle now. I'll probably"},{"speaker":"Speaker","startTime":155.5,"endTime":155.5,"body":" "},{"speaker":"Speaker","startTime":155.5,"endTime":163.099,"body":"want to be making it. But then coming from Estonia, which is in the time when I was living there"},{"speaker":"Speaker","startTime":163.099,"endTime":163.099,"body":" "},{"speaker":"Speaker","startTime":163.099,"endTime":169.099,"body":"and growing up, we didn't have any opportunity to really go to the pool. So I was actually quite"},{"speaker":"Speaker","startTime":169.099,"endTime":169.099,"body":" "},{"speaker":"Speaker","startTime":169.099,"endTime":175.659,"body":"obsessed about swimming because the swimming that I was able to do was probably three months in a year"},{"speaker":"Speaker","startTime":175.659,"endTime":175.659,"body":" "},{"speaker":"Speaker","startTime":175.659,"endTime":181.18,"body":"when we had a swimming pool actually open. We never had a swimming much of a lessons."},{"speaker":"Speaker","startTime":181.18,"endTime":182.379,"body":" "},{"speaker":"Speaker","startTime":182.379,"endTime":189.099,"body":"We just went in and then really enjoyed it. I did like after my other trainings, I went to swimming"},{"speaker":"Speaker","startTime":189.099,"endTime":189.099,"body":" "},{"speaker":"Speaker","startTime":189.099,"endTime":192.62,"body":"and I was like, I really want to be a swimmer, but clearly never got to swimming."},{"speaker":"Speaker","startTime":192.62,"endTime":192.699,"body":" "},{"speaker":"Speaker","startTime":192.699,"endTime":198.539,"body":"In this level, but yeah, the swimming has kind of followed me through all of my life."},{"speaker":"Speaker","startTime":198.539,"endTime":198.539,"body":" "},{"speaker":"Speaker","startTime":198.539,"endTime":207.419,"body":"Now I've of course quit the track and field when I went to the study of like high school and stuff"},{"speaker":"Speaker","startTime":207.419,"endTime":207.419,"body":" "},{"speaker":"Speaker","startTime":207.419,"endTime":213.02,"body":"and but I still swimming is always been something that I always returned back to and then kind of"},{"speaker":"Speaker","startTime":213.02,"endTime":213.02,"body":" "},{"speaker":"Speaker","startTime":213.02,"endTime":220.219,"body":"getting into more, I guess, serious swimming was when I moved with my job to Dubai. I had to kind"},{"speaker":"Speaker","startTime":220.219,"endTime":220.379,"body":" "},{"speaker":"Speaker","startTime":220.379,"endTime":226.219,"body":"of, I had to keep moving myself. There was a new country and I was desperately trying to find"},{"speaker":"Speaker","startTime":226.219,"endTime":226.219,"body":" "},{"speaker":"Speaker","startTime":226.219,"endTime":235.02,"body":"where can I swim. I went to Dubai 2014. Things have changed of course over the years, but it wasn't"},{"speaker":"Speaker","startTime":235.02,"endTime":235.02,"body":" "},{"speaker":"Speaker","startTime":235.02,"endTime":239.979,"body":"really like here. You're going to go to the pool and just jump in. It wasn't really easy to just"},{"speaker":"Speaker","startTime":239.979,"endTime":239.979,"body":" "},{"speaker":"Speaker","startTime":239.979,"endTime":245.58,"body":"go and find the pool in Dubai. So I just found a group that was doing sea swims. I was like,"},{"speaker":"Speaker","startTime":245.58,"endTime":246.219,"body":" "},{"speaker":"Speaker","startTime":246.219,"endTime":251.9,"body":"well, how can this be? It kind of came out and was quite terrifying in the first go, but"},{"speaker":"Speaker","startTime":251.9,"endTime":252.62,"body":" "},{"speaker":"Speaker","startTime":252.62,"endTime":258.06,"body":"but yeah, that's kind of where I, all this kind of like the most swimming journey I guess for where"},{"speaker":"Speaker","startTime":258.06,"endTime":258.06,"body":" "},{"speaker":"Speaker","startTime":258.06,"endTime":263.819,"body":"I'm now actually started on like when I moved to country and had to keep myself acting somehow"},{"speaker":"Speaker","startTime":263.819,"endTime":263.819,"body":" "},{"speaker":"Speaker","startTime":263.819,"endTime":270.379,"body":"and swimming was clearly my go-to thing to do. Oh, that's that's really cool, but you're"},{"speaker":"Speaker","startTime":270.379,"endTime":270.459,"body":" "},{"speaker":"Speaker","startTime":270.459,"endTime":277.5,"body":"more not so much a swim a bit of triathlete now. So swimming is just part of your repertoire."},{"speaker":"Speaker","startTime":277.5,"endTime":277.5,"body":" "},{"speaker":"Speaker","startTime":277.5,"endTime":282.86,"body":"Correct. So yeah, clearly don't consider myself as an all-new swimmer. So yeah,"},{"speaker":"Speaker","startTime":282.86,"endTime":282.86,"body":" "},{"speaker":"Speaker","startTime":282.86,"endTime":290.459,"body":"triathlon is my passion at the moment and so swimming is quite the smallest part of course for"},{"speaker":"Speaker","startTime":290.459,"endTime":290.459,"body":" "},{"speaker":"Speaker","startTime":290.459,"endTime":298.62,"body":"triathlon, which is sometimes sad if you're a strong swimmer. But yeah, so training for three sports"},{"speaker":"Speaker","startTime":298.62,"endTime":298.62,"body":" "},{"speaker":"Speaker","startTime":298.62,"endTime":305.5,"body":"now, cycling, running and swimming. So keeps me occupied, keeps kind of a variety in my training"},{"speaker":"Speaker","startTime":305.5,"endTime":305.5,"body":" "},{"speaker":"Speaker","startTime":305.5,"endTime":310.3,"body":"in my life. So yeah, I kind of really love it. It's kind of interesting. You're probably in the"},{"speaker":"Speaker","startTime":310.3,"endTime":310.3,"body":" "},{"speaker":"Speaker","startTime":310.3,"endTime":318.459,"body":"minority of triathlete to prefer swimming. Yes, probably is. I guess it really depends when you start"},{"speaker":"Speaker","startTime":318.459,"endTime":318.459,"body":" "},{"speaker":"Speaker","startTime":318.459,"endTime":325.579,"body":"to triathlon journey because yeah, I do see a lot of people in a squad or it's like they just"},{"speaker":"Speaker","startTime":325.579,"endTime":325.579,"body":" "},{"speaker":"Speaker","startTime":325.579,"endTime":330.06,"body":"want to get to triathlon, but they never have swim before. Sometimes I see swimmers, it's like,"},{"speaker":"Speaker","startTime":330.06,"endTime":330.06,"body":" "},{"speaker":"Speaker","startTime":330.06,"endTime":335.42,"body":"oh my god, I really would like to do triathlons. So they need to learn how to running basically and"},{"speaker":"Speaker","startTime":335.42,"endTime":335.42,"body":" "},{"speaker":"Speaker","startTime":335.42,"endTime":341.18,"body":"what to do with the cycling. So yeah, you do meet a lot of different people, some people love swimming,"},{"speaker":"Speaker","startTime":341.18,"endTime":341.18,"body":" "},{"speaker":"Speaker","startTime":341.18,"endTime":346.62,"body":"some people don't, but yeah, quite a big minority of triathletes would prefer it to be cancelled."},{"speaker":"Speaker","startTime":346.62,"endTime":347.5,"body":" "},{"speaker":"Speaker","startTime":347.5,"endTime":355.259,"body":"And it's quite happy, happy times then. Yeah, in the old days, I can remember going to watch"},{"speaker":"Speaker","startTime":355.259,"endTime":356.139,"body":" "},{"speaker":"Speaker","startTime":356.139,"endTime":363.579,"body":"Iron Man in Africa. And Iron Man used to be a canoe. But I think it was on Africa. I think it was"},{"speaker":"Speaker","startTime":363.579,"endTime":367.579,"body":" "},{"speaker":"Speaker","startTime":367.579,"endTime":372.62,"body":"because that was also I mean canoeing or kayaking, whatever you want to call it, it's also very"},{"speaker":"Speaker","startTime":372.62,"endTime":372.62,"body":" "},{"speaker":"Speaker","startTime":372.62,"endTime":379.74,"body":"technical art. And then used to be Nick Bester and those guys back in the day, they were all canoe."},{"speaker":"Speaker","startTime":379.74,"endTime":379.74,"body":" "},{"speaker":"Speaker","startTime":379.74,"endTime":385.1,"body":"I'll take you out on one of the surf skis and we'll see how many nanoseconds you can stay"},{"speaker":"Speaker","startTime":385.1,"endTime":385.1,"body":" "},{"speaker":"Speaker","startTime":385.1,"endTime":389.18,"body":"up right in it. I'll take you up on that. I've done a bit of pedaling before. I've kind of"},{"speaker":"Speaker","startTime":389.18,"endTime":389.18,"body":" "},{"speaker":"Speaker","startTime":389.18,"endTime":393.66,"body":"done a river or two. I'll be able to stay up. Oh, I get it right. We'll get you down to the surf."},{"speaker":"Speaker","startTime":393.66,"endTime":394.54,"body":" "},{"speaker":"Speaker","startTime":394.54,"endTime":400.379,"body":"We'll see. Maybe they started in South Africa because it's quite sharky. I still remember my"},{"speaker":"Speaker","startTime":400.379,"endTime":401.579,"body":" "},{"speaker":"Speaker","startTime":401.579,"endTime":407.66,"body":"sharky-chucky. Yeah, I still remember when my world champs and then I saw a shadow in the water"},{"speaker":"Speaker","startTime":407.66,"endTime":407.66,"body":" "},{"speaker":"Speaker","startTime":407.66,"endTime":412.779,"body":"and trust me, the quickest exit I've ever done in the water. But it's probably was only shadow"},{"speaker":"Speaker","startTime":412.779,"endTime":412.86,"body":" "},{"speaker":"Speaker","startTime":412.86,"endTime":419.66,"body":"for the rock. Was it PE? PE. Okay, so you're going to tell us a little bit more about some of your"},{"speaker":"Speaker","startTime":419.66,"endTime":419.66,"body":" "},{"speaker":"Speaker","startTime":419.66,"endTime":425.98,"body":"ironman events but just before we started recording, you were telling us about PE. I had a friend of mine"},{"speaker":"Speaker","startTime":425.98,"endTime":425.98,"body":" "},{"speaker":"Speaker","startTime":425.98,"endTime":432.06,"body":"go down for holiday and they used to spend Christmas and New Year down in PE and there was always a"},{"speaker":"Speaker","startTime":432.06,"endTime":432.06,"body":" "},{"speaker":"Speaker","startTime":432.06,"endTime":437.74,"body":"New Year's Day race. It's roomy race. Maybe five Ks or whatever the case might be."},{"speaker":"Speaker","startTime":437.74,"endTime":438.54,"body":" "},{"speaker":"Speaker","startTime":438.54,"endTime":444.139,"body":"It's a good swimmer and the field was fair. You know, everybody's sleeping in too much"},{"speaker":"Speaker","startTime":444.139,"endTime":444.139,"body":" "},{"speaker":"Speaker","startTime":444.139,"endTime":448.62,"body":"field or whatever the case might be but there was probably about 150 cars on every just we're going"},{"speaker":"Speaker","startTime":448.62,"endTime":448.62,"body":" "},{"speaker":"Speaker","startTime":448.62,"endTime":456.459,"body":"to do this race and my mate decided to swim with a GoPro. So swim the race, did, you know,"},{"speaker":"Speaker","startTime":456.459,"endTime":456.459,"body":" "},{"speaker":"Speaker","startTime":456.459,"endTime":461.98,"body":"did really well, came right at the top of the field, finished his holiday, went home and about"},{"speaker":"Speaker","startTime":461.98,"endTime":462.06,"body":" "},{"speaker":"Speaker","startTime":462.06,"endTime":467.259,"body":"three months later he decided to download the footage and sort of have a look."},{"speaker":"Speaker","startTime":467.259,"endTime":471.1,"body":" "},{"speaker":"Speaker","startTime":471.1,"endTime":477.42,"body":"And exactly to your point is while they were swimming, there was a great white that came"},{"speaker":"Speaker","startTime":477.42,"endTime":478.379,"body":" "},{"speaker":"Speaker","startTime":478.379,"endTime":485.1,"body":"casually sort of under them and through the field, just not interested at all, probably came"},{"speaker":"Speaker","startTime":485.1,"endTime":485.1,"body":" "},{"speaker":"Speaker","startTime":485.1,"endTime":490.939,"body":"and had a look but just swim away. So that was pretty scary for us looking at this footage."},{"speaker":"Speaker","startTime":490.939,"endTime":492.06,"body":" "},{"speaker":"Speaker","startTime":492.06,"endTime":498.62,"body":"Oh my god. So yeah, Shaki Shaki. So that great white probably was just having a bit of a"},{"speaker":"Speaker","startTime":498.62,"endTime":498.62,"body":" "},{"speaker":"Speaker","startTime":498.62,"endTime":503.66,"body":"Sunday afternoon stroll and going twice the speed of all the suns. I believe, I believe she"},{"speaker":"Speaker","startTime":503.66,"endTime":503.66,"body":" "},{"speaker":"Speaker","startTime":503.66,"endTime":510.459,"body":"entered the race and she was actually just competing. So she was so safely. So it's interesting."},{"speaker":"Speaker","startTime":510.459,"endTime":511.42,"body":" "},{"speaker":"Speaker","startTime":511.42,"endTime":515.019,"body":"Okay, I'll ask the question. How bad is jump in your coaching sessions?"},{"speaker":"Speaker","startTime":515.019,"endTime":516.22,"body":" "},{"speaker":"Speaker","startTime":516.22,"endTime":521.179,"body":"There was no bad swimmer. Ah, you see, you haven't met me. Oh, you gave it. No, don't"},{"speaker":"Speaker","startTime":521.179,"endTime":521.34,"body":" "},{"speaker":"Speaker","startTime":521.34,"endTime":526.539,"body":"know what she's saying is I've got more opportunity to coach Jim than many of the other people in this spot."},{"speaker":"Speaker","startTime":526.539,"endTime":528.139,"body":" "},{"speaker":"Speaker","startTime":528.139,"endTime":536.379,"body":"No, every swimmer has his own strengths. So if you talk about coaching in general, so that's what"},{"speaker":"Speaker","startTime":536.379,"endTime":537.5,"body":" "},{"speaker":"Speaker","startTime":537.5,"endTime":542.22,"body":"I'm all about is like trying to get people into into small swimming and actually feel that it's"},{"speaker":"Speaker","startTime":542.22,"endTime":542.779,"body":" "},{"speaker":"Speaker","startTime":542.779,"endTime":549.179,"body":"inclusive sport for Adam, exclusive sport, which is this is how I experience it when I was a kid."},{"speaker":"Speaker","startTime":549.179,"endTime":549.58,"body":" "},{"speaker":"Speaker","startTime":549.58,"endTime":554.059,"body":"Yeah, got you. Well, I think by bus dunking and I've got a similar sort of thing is that"},{"speaker":"Speaker","startTime":554.059,"endTime":554.059,"body":" "},{"speaker":"Speaker","startTime":554.059,"endTime":559.5,"body":"we're converted runners through injury. Yes. So we don't have the whole"},{"speaker":"Speaker","startTime":559.5,"endTime":560.46,"body":" "},{"speaker":"Speaker","startTime":560.46,"endTime":566.779,"body":"lots and lots of time and appoolers as a youngster with, you know, with all of that and I think it"},{"speaker":"Speaker","startTime":566.779,"endTime":566.779,"body":" "},{"speaker":"Speaker","startTime":566.779,"endTime":572.94,"body":"shows in in our styles, you know, we just put one arm in front of the other and get out of the"},{"speaker":"Speaker","startTime":572.94,"endTime":572.94,"body":" "},{"speaker":"Speaker","startTime":572.94,"endTime":577.82,"body":"smile on our face. Yeah, well, you need to find alternatives how to how to keep yourself going"},{"speaker":"Speaker","startTime":577.82,"endTime":577.82,"body":" "},{"speaker":"Speaker","startTime":577.82,"endTime":584.299,"body":"because otherwise, what are you going to do with your help? Say, so swimming is definitely,"},{"speaker":"Speaker","startTime":584.299,"endTime":584.299,"body":" "},{"speaker":"Speaker","startTime":584.299,"endTime":590.299,"body":"I think, a sport that you probably can do when until you die because it is very very"},{"speaker":"Speaker","startTime":590.299,"endTime":592.059,"body":" "},{"speaker":"Speaker","startTime":592.059,"endTime":599.5,"body":"not sharks, not sharks, but it is a sport which is can keep going until really like old age"},{"speaker":"Speaker","startTime":599.5,"endTime":600.059,"body":" "},{"speaker":"Speaker","startTime":600.059,"endTime":607.82,"body":"because I've did on a pierced, so which is how I kind of hit quarters. And for example,"},{"speaker":"Speaker","startTime":607.82,"endTime":607.82,"body":" "},{"speaker":"Speaker","startTime":607.82,"endTime":613.82,"body":"the swimmer's in there, there's 80-year-olds and they're still going strong and it's it is so"},{"speaker":"Speaker","startTime":613.82,"endTime":613.82,"body":" "},{"speaker":"Speaker","startTime":613.82,"endTime":619.98,"body":"awesome to see it just makes you like really believe that swimming is something that should be"},{"speaker":"Speaker","startTime":619.98,"endTime":619.98,"body":" "},{"speaker":"Speaker","startTime":619.98,"endTime":627.74,"body":"accessible for everybody. Yeah. And inclusive and a sport that you can really do as can't really"},{"speaker":"Speaker","startTime":627.74,"endTime":627.82,"body":" "},{"speaker":"Speaker","startTime":627.82,"endTime":634.299,"body":"as long as you as long as you live. Yes, I agree. I mean, we're what, 70% water ourselves right,"},{"speaker":"Speaker","startTime":634.299,"endTime":634.299,"body":" "},{"speaker":"Speaker","startTime":634.299,"endTime":640.86,"body":"so it makes sense. True. What headquarter's own Perth? So in nuts and set headquarters,"},{"speaker":"Speaker","startTime":640.86,"endTime":640.86,"body":" "},{"speaker":"Speaker","startTime":640.86,"endTime":647.74,"body":"but Paul Newsom, who is our kind of founder of swim smooth, so he squad is based in Perth."},{"speaker":"Speaker","startTime":647.74,"endTime":648.86,"body":" "},{"speaker":"Speaker","startTime":648.86,"endTime":654.059,"body":"And the education that I went through which has been quite long with him,"},{"speaker":"Speaker","startTime":654.059,"endTime":654.779,"body":" "},{"speaker":"Speaker","startTime":654.779,"endTime":661.82,"body":"we did have to go and spend time there with him for a couple of weeks, see how the squad"},{"speaker":"Speaker","startTime":661.82,"endTime":661.82,"body":" "},{"speaker":"Speaker","startTime":661.82,"endTime":667.98,"body":"runs, so we had a quite intense kind of education system in there. And you can see just the"},{"speaker":"Speaker","startTime":667.98,"endTime":667.98,"body":" "},{"speaker":"Speaker","startTime":667.98,"endTime":673.74,"body":"great atmosphere that they're having a squad and you just learn what the system can do for"},{"speaker":"Speaker","startTime":673.74,"endTime":673.74,"body":" "},{"speaker":"Speaker","startTime":673.74,"endTime":680.94,"body":"as a coach and what are you trying to build because I really came to the system of having no"},{"speaker":"Speaker","startTime":680.94,"endTime":680.94,"body":" "},{"speaker":"Speaker","startTime":680.94,"endTime":687.899,"body":"coaching and I didn't have a squad and that was thing that I really wanted to do. So I went there"},{"speaker":"Speaker","startTime":687.899,"endTime":687.899,"body":" "},{"speaker":"Speaker","startTime":687.899,"endTime":697.019,"body":"with eyes open and I was like, wow, this is what I'm going to create. Cool. So you started coaching"},{"speaker":"Speaker","startTime":697.019,"endTime":697.019,"body":" "},{"speaker":"Speaker","startTime":697.019,"endTime":701.019,"body":"before you got to New Zealand. So you've coached in a couple of places around the world, right?"},{"speaker":"Speaker","startTime":701.019,"endTime":701.019,"body":" "},{"speaker":"Speaker","startTime":701.019,"endTime":707.659,"body":"Yeah. So the journey started really in Dubai. So I actually wasn't Dubai as a urban planner and"},{"speaker":"Speaker","startTime":707.659,"endTime":707.659,"body":" "},{"speaker":"Speaker","startTime":707.659,"endTime":716.46,"body":"designer. It's a natural progression from urban penalties from coach. So yes, I've moved from"},{"speaker":"Speaker","startTime":716.46,"endTime":716.46,"body":" "},{"speaker":"Speaker","startTime":716.46,"endTime":722.94,"body":"already from Mistonia to Sweden and Sweden and then I got moved to Dubai with the projects and"},{"speaker":"Speaker","startTime":722.94,"endTime":722.94,"body":" "},{"speaker":"Speaker","startTime":722.94,"endTime":731.419,"body":"as I said, I found swimming in there. So yes, I've found a passion in there and I said, well,"},{"speaker":"Speaker","startTime":731.419,"endTime":731.5,"body":" "},{"speaker":"Speaker","startTime":731.5,"endTime":740.299,"body":"what is for me to lose to trying to kind of, I guess, kind of coming back to the story actually"},{"speaker":"Speaker","startTime":740.299,"endTime":740.299,"body":" "},{"speaker":"Speaker","startTime":740.299,"endTime":743.82,"body":"to kind of understand why I started the coaching is, as I said,"},{"speaker":"Speaker","startTime":743.82,"endTime":745.659,"body":" "},{"speaker":"Speaker","startTime":745.659,"endTime":749.899,"body":"finding a place to swim and then I was asked is life for the group. It's like, oh yeah,"},{"speaker":"Speaker","startTime":749.899,"endTime":749.899,"body":" "},{"speaker":"Speaker","startTime":749.899,"endTime":755.419,"body":"you know, we have the master group in here. If you want to go and do a triathlon, you do need to"},{"speaker":"Speaker","startTime":755.419,"endTime":755.419,"body":" "},{"speaker":"Speaker","startTime":755.419,"endTime":760.94,"body":"start actually training for that because clearly you know how to run, you know how to cycle bike"},{"speaker":"Speaker","startTime":760.94,"endTime":760.94,"body":" "},{"speaker":"Speaker","startTime":760.94,"endTime":765.98,"body":"and you can swim. So it's perfect. You must be a common triathlon. I was like, right,"},{"speaker":"Speaker","startTime":765.98,"endTime":765.98,"body":" "},{"speaker":"Speaker","startTime":765.98,"endTime":773.659,"body":"let's go and have a go. And then finding the squad in there, I just felt very kind of,"},{"speaker":"Speaker","startTime":773.659,"endTime":775.019,"body":" "},{"speaker":"Speaker","startTime":775.019,"endTime":781.419,"body":"it's not excluded, but finding that I didn't have no idea. It's like why I was in the squad"},{"speaker":"Speaker","startTime":781.419,"endTime":781.419,"body":" "},{"speaker":"Speaker","startTime":781.419,"endTime":786.139,"body":"in a way is like what was the purpose of the squad. It was very, like very"},{"speaker":"Speaker","startTime":786.139,"endTime":786.139,"body":" "},{"speaker":"Speaker","startTime":786.139,"endTime":793.98,"body":"summer kind of focus. So a lot of fast efforts, I didn't seem to get any bitter to be honest."},{"speaker":"Speaker","startTime":793.98,"endTime":794.94,"body":" "},{"speaker":"Speaker","startTime":794.94,"endTime":800.22,"body":"I was struggling to keep up with the people because clearly I was not a great summer at all,"},{"speaker":"Speaker","startTime":800.22,"endTime":800.22,"body":" "},{"speaker":"Speaker","startTime":800.22,"endTime":805.58,"body":"even though in my head I was like, yeah, I can definitely swim. When I went to the squad,"},{"speaker":"Speaker","startTime":805.58,"endTime":805.58,"body":" "},{"speaker":"Speaker","startTime":805.58,"endTime":811.82,"body":"I was like, no, you cannot. Clearly because you can't hold onto the pace. So it didn't"},{"speaker":"Speaker","startTime":811.82,"endTime":811.899,"body":" "},{"speaker":"Speaker","startTime":811.899,"endTime":819.34,"body":"felt that was much evigated to me. But then I found that there was a swimsuit coach who was"},{"speaker":"Speaker","startTime":819.34,"endTime":819.34,"body":" "},{"speaker":"Speaker","startTime":819.34,"endTime":825.899,"body":"travelling through Dubai and I managed to meet her. And there was a first-ever time I was like,"},{"speaker":"Speaker","startTime":825.899,"endTime":825.899,"body":" "},{"speaker":"Speaker","startTime":825.899,"endTime":833.419,"body":"oh my god, this person hears me is like, what, that I want to be a triathlete, I'm not a swimmer,"},{"speaker":"Speaker","startTime":833.419,"endTime":833.419,"body":" "},{"speaker":"Speaker","startTime":833.419,"endTime":838.7,"body":"I haven't never been, been coached swimming, I've been self-taught swimmer. And she understands"},{"speaker":"Speaker","startTime":838.7,"endTime":838.86,"body":" "},{"speaker":"Speaker","startTime":838.86,"endTime":845.58,"body":"where I'm coming from. And then she made the process for me very easy to digest. It's like, okay,"},{"speaker":"Speaker","startTime":845.58,"endTime":846.299,"body":" "},{"speaker":"Speaker","startTime":846.299,"endTime":850.86,"body":"these are the key things you really need to work on in order to make your stroke more efficient."},{"speaker":"Speaker","startTime":850.86,"endTime":851.82,"body":" "},{"speaker":"Speaker","startTime":851.82,"endTime":857.98,"body":"She didn't want to be becoming the most fast swimmer in the world. She was like, you want to be"},{"speaker":"Speaker","startTime":857.98,"endTime":857.98,"body":" "},{"speaker":"Speaker","startTime":857.98,"endTime":864.94,"body":"efficient, what your style is going to be. And then we talked about training and how hard to actually"},{"speaker":"Speaker","startTime":864.94,"endTime":865.179,"body":" "},{"speaker":"Speaker","startTime":865.179,"endTime":872.46,"body":"kind of start training for the triathlete because she herself, Fiona Ford, was her name,"},{"speaker":"Speaker","startTime":872.46,"endTime":873.5,"body":" "},{"speaker":"Speaker","startTime":873.5,"endTime":881.1,"body":"was exceptional triathlete herself. So that's kind of spoiled me into this kind of desire of"},{"speaker":"Speaker","startTime":881.1,"endTime":881.1,"body":" "},{"speaker":"Speaker","startTime":881.1,"endTime":888.539,"body":"like, I'm actually going to quit my job and I'm going to be swimming coach. That's pretty cool."},{"speaker":"Speaker","startTime":888.539,"endTime":888.539,"body":" "},{"speaker":"Speaker","startTime":888.539,"endTime":896.22,"body":"That is pretty cool. Well, I'm loving it because I don't, this is one I know, but the reason I"},{"speaker":"Speaker","startTime":896.22,"endTime":896.22,"body":" "},{"speaker":"Speaker","startTime":896.22,"endTime":903.179,"body":"met you is I go along to your squad and I thoroughly enjoy it and I get quite a lot out of it. So"},{"speaker":"Speaker","startTime":903.179,"endTime":904.539,"body":" "},{"speaker":"Speaker","startTime":904.539,"endTime":910.059,"body":"I don't can try to come along once, but unfortunately you start a little bit before he's"},{"speaker":"Speaker","startTime":910.059,"endTime":910.059,"body":" "},{"speaker":"Speaker","startTime":910.059,"endTime":916.059,"body":"normal wake-up time, which is, what kind of normal wake-up? It's about seven, quarter past seven."},{"speaker":"Speaker","startTime":916.059,"endTime":916.22,"body":" "},{"speaker":"Speaker","startTime":916.22,"endTime":921.34,"body":"Oh, I thought it was nine, actually. I wish I could make it happen."},{"speaker":"Speaker","startTime":921.34,"endTime":924.779,"body":" "},{"speaker":"Speaker","startTime":924.779,"endTime":932.779,"body":"Cool. So, so that stage you were doing sort of sprint triathlons, I imagine the shorter stuff?"},{"speaker":"Speaker","startTime":932.779,"endTime":932.779,"body":" "},{"speaker":"Speaker","startTime":932.779,"endTime":936.94,"body":"Yeah, all the shorter style sprints are a little big. So that was kind of like,"},{"speaker":"Speaker","startTime":936.94,"endTime":936.94,"body":" "},{"speaker":"Speaker","startTime":936.94,"endTime":942.539,"body":"grassroot of actually triathlons also in divisor. We have very small group for people doing it,"},{"speaker":"Speaker","startTime":942.539,"endTime":942.539,"body":" "},{"speaker":"Speaker","startTime":942.539,"endTime":947.659,"body":"which now is like massive sport in Dubai as well, as any part of the world,"},{"speaker":"Speaker","startTime":947.659,"endTime":947.659,"body":" "},{"speaker":"Speaker","startTime":947.659,"endTime":953.1,"body":"and as this comes a very popular sport to be done. What's the ocean temperature like in Dubai?"},{"speaker":"Speaker","startTime":953.1,"endTime":953.1,"body":" "},{"speaker":"Speaker","startTime":953.1,"endTime":960.779,"body":"Well, it can vary heaps. So during the summer, it can be 30 plus degrees. You definitely don't"},{"speaker":"Speaker","startTime":960.779,"endTime":960.779,"body":" "},{"speaker":"Speaker","startTime":960.779,"endTime":965.74,"body":"want to be there. You might just go in, dip in and just get out pretty quickly. But in a winter time,"},{"speaker":"Speaker","startTime":965.74,"endTime":966.7,"body":" "},{"speaker":"Speaker","startTime":966.7,"endTime":977.259,"body":"it's 16, 18. People would wear wetsuits because for us, that was really cold."},{"speaker":"Speaker","startTime":977.259,"endTime":978.22,"body":" "},{"speaker":"Speaker","startTime":978.22,"endTime":984.86,"body":"If you would come in here, you will be like, no, no, no, this is really warm. You guys are joking"},{"speaker":"Speaker","startTime":984.86,"endTime":984.86,"body":" "},{"speaker":"Speaker","startTime":984.86,"endTime":990.779,"body":"around in here, but no, it's a very big variation because to see there is not really deep."},{"speaker":"Speaker","startTime":990.779,"endTime":991.58,"body":" "},{"speaker":"Speaker","startTime":991.58,"endTime":998.539,"body":"So the temperature changes quite a lot. It's very salty as well. So when it's a very warm water,"},{"speaker":"Speaker","startTime":998.539,"endTime":998.539,"body":" "},{"speaker":"Speaker","startTime":998.539,"endTime":1005.1,"body":"you just feel like you're, it's almost like floating, but it's like, okay, so all the evaporation"},{"speaker":"Speaker","startTime":1005.1,"endTime":1005.1,"body":" "},{"speaker":"Speaker","startTime":1005.1,"endTime":1011.58,"body":"just makes it quite, okay, interesting. It's a very different, very huge variation of the season,"},{"speaker":"Speaker","startTime":1011.58,"endTime":1011.58,"body":" "},{"speaker":"Speaker","startTime":1011.58,"endTime":1019.1,"body":"the census warm, but it's amazing as for us would be European summer, like a good temperature,"},{"speaker":"Speaker","startTime":1019.1,"endTime":1019.1,"body":" "},{"speaker":"Speaker","startTime":1019.1,"endTime":1027.259,"body":"yeah. And just out of curiosity, the competitors at the triathlon events in Dubai were they"},{"speaker":"Speaker","startTime":1027.259,"endTime":1028.059,"body":" "},{"speaker":"Speaker","startTime":1028.059,"endTime":1034.619,"body":"mostly sort of the international guys working there or were there, was there good mix of locals as well?"},{"speaker":"Speaker","startTime":1034.619,"endTime":1034.619,"body":" "},{"speaker":"Speaker","startTime":1034.619,"endTime":1042.859,"body":"So no, that was all, we're all were experts, all international, so not too much of interaction"},{"speaker":"Speaker","startTime":1042.859,"endTime":1042.859,"body":" "},{"speaker":"Speaker","startTime":1042.859,"endTime":1048.94,"body":"between locals as such. Now as I understand more and more locals are kind of getting into"},{"speaker":"Speaker","startTime":1048.94,"endTime":1048.94,"body":" "},{"speaker":"Speaker","startTime":1048.94,"endTime":1054.94,"body":"sport as well. Mysefub was in Singapore when I was coaching as well. I had a great mix of"},{"speaker":"Speaker","startTime":1054.94,"endTime":1055.819,"body":" "},{"speaker":"Speaker","startTime":1055.819,"endTime":1061.9,"body":"local people, but then also a lot of experts because that's what is kind of a really mixed people"},{"speaker":"Speaker","startTime":1061.9,"endTime":1061.9,"body":" "},{"speaker":"Speaker","startTime":1061.9,"endTime":1067.66,"body":"in there. So yeah, met a lot of different people from different part of the world and from"},{"speaker":"Speaker","startTime":1067.66,"endTime":1067.74,"body":" "},{"speaker":"Speaker","startTime":1067.74,"endTime":1071.5,"body":"walks of life to be honest. That's pretty cool. Yeah. That's pretty cool."},{"speaker":"Speaker","startTime":1071.5,"endTime":1072.14,"body":" "},{"speaker":"Speaker","startTime":1072.14,"endTime":1078.94,"body":"Question. So as when you're in the ocean, you're swimming in a wetsuit, when you're racing. Yeah,"},{"speaker":"Speaker","startTime":1078.94,"endTime":1078.94,"body":" "},{"speaker":"Speaker","startTime":1078.94,"endTime":1085.98,"body":"I don't know if you do it when you're training as well. Sometimes, yeah. Yeah. So so obviously that the"},{"speaker":"Speaker","startTime":1085.98,"endTime":1085.98,"body":" "},{"speaker":"Speaker","startTime":1085.98,"endTime":1092.779,"body":"whole technique and body posture and everything in a wetsuit versus not being in a wetsuit is quite"},{"speaker":"Speaker","startTime":1092.779,"endTime":1092.779,"body":" "},{"speaker":"Speaker","startTime":1092.779,"endTime":1101.9,"body":"different. So what do you imagine? Of course. So how do you coach a triathlete in a pool for an"},{"speaker":"Speaker","startTime":1101.9,"endTime":1101.9,"body":" "},{"speaker":"Speaker","startTime":1101.9,"endTime":1107.339,"body":"event that they're going to be doing in a wetsuit? What should the guys be looking up for?"},{"speaker":"Speaker","startTime":1107.339,"endTime":1108.059,"body":" "},{"speaker":"Speaker","startTime":1108.059,"endTime":1114.299,"body":"So I guess, well, using a wetsuit, of course, you can train that also in a pool. If you know that"},{"speaker":"Speaker","startTime":1114.299,"endTime":1114.299,"body":" "},{"speaker":"Speaker","startTime":1114.299,"endTime":1120.859,"body":"you have to go, for example, there was a guy's racing kids this last weekend. And I know you need"},{"speaker":"Speaker","startTime":1120.859,"endTime":1120.859,"body":" "},{"speaker":"Speaker","startTime":1120.859,"endTime":1124.94,"body":"to train because it's quite hot in there. You're still racing in a wetsuit, which is quite"},{"speaker":"Speaker","startTime":1124.94,"endTime":1124.94,"body":" "},{"speaker":"Speaker","startTime":1124.94,"endTime":1131.98,"body":"quite interesting. So you're actually getting used to with the heat. As such as using just a wetsuit"},{"speaker":"Speaker","startTime":1131.98,"endTime":1132.779,"body":" "},{"speaker":"Speaker","startTime":1132.779,"endTime":1138.059,"body":"for the training wise, I wouldn't change what they're doing fitness fires because that doesn't"},{"speaker":"Speaker","startTime":1138.059,"endTime":1138.059,"body":" "},{"speaker":"Speaker","startTime":1138.059,"endTime":1145.9,"body":"really change. But if you would, for example, be extremely strong kicker. Your body position"},{"speaker":"Speaker","startTime":1145.9,"endTime":1146.059,"body":" "},{"speaker":"Speaker","startTime":1146.059,"endTime":1152.619,"body":"will be extremely high up in a water. So understanding of if the legs are going to rise up too much"},{"speaker":"Speaker","startTime":1152.619,"endTime":1152.619,"body":" "},{"speaker":"Speaker","startTime":1152.619,"endTime":1158.299,"body":"and you start kicking in the air, you're clearly wasting the energy there that you definitely don't"},{"speaker":"Speaker","startTime":1158.299,"endTime":1158.299,"body":" "},{"speaker":"Speaker","startTime":1158.299,"endTime":1164.22,"body":"need to waste. So we're kind of probably looking at increasing the stroke rate instead to get the"},{"speaker":"Speaker","startTime":1164.22,"endTime":1164.22,"body":" "},{"speaker":"Speaker","startTime":1164.22,"endTime":1171.9,"body":"kind of momentum in there and try to calm the legs down, hit position sometimes. If the legs really,"},{"speaker":"Speaker","startTime":1171.9,"endTime":1171.9,"body":" "},{"speaker":"Speaker","startTime":1171.9,"endTime":1177.66,"body":"really pop up at the back, encourage a little bit looking forward underwater. So of course not the"},{"speaker":"Speaker","startTime":1177.66,"endTime":1177.66,"body":" "},{"speaker":"Speaker","startTime":1177.66,"endTime":1183.579,"body":"next end where you get your next sore, but it's just kind of trying to kind of think about"},{"speaker":"Speaker","startTime":1183.579,"endTime":1183.579,"body":" "},{"speaker":"Speaker","startTime":1183.579,"endTime":1189.819,"body":"yeah balance a little bit better because it's changing. And of course choosing a wetsuit"},{"speaker":"Speaker","startTime":1189.819,"endTime":1189.819,"body":" "},{"speaker":"Speaker","startTime":1189.819,"endTime":1196.779,"body":"is extremely important. No kind of knowing the starting point of what kind of some"},{"speaker":"Speaker","startTime":1196.779,"endTime":1196.779,"body":" "},{"speaker":"Speaker","startTime":1196.779,"endTime":1203.019,"body":"you are. Yeah. And that's how you're going to choose your wetsuit. So I race in a very thin"},{"speaker":"Speaker","startTime":1203.019,"endTime":1204.14,"body":" "},{"speaker":"Speaker","startTime":1204.14,"endTime":1213.579,"body":"and very even buoyancy profile wetsuit because naturally also females, we tend to sit much higher"},{"speaker":"Speaker","startTime":1213.579,"endTime":1213.579,"body":" "},{"speaker":"Speaker","startTime":1213.579,"endTime":1218.859,"body":"in a water. So you don't need as much neoprene around your hips and your legs. Correct. So"},{"speaker":"Speaker","startTime":1218.859,"endTime":1218.859,"body":" "},{"speaker":"Speaker","startTime":1218.859,"endTime":1224.859,"body":"whilst and also for some guys who have exceptional swimmers, they don't need the extra points in"},{"speaker":"Speaker","startTime":1224.859,"endTime":1224.859,"body":" "},{"speaker":"Speaker","startTime":1224.859,"endTime":1230.619,"body":"there. So it's really understanding of what kind of typos from your and then going to go and"},{"speaker":"Speaker","startTime":1230.619,"endTime":1230.619,"body":" "},{"speaker":"Speaker","startTime":1230.619,"endTime":1235.18,"body":"pick the wetsuit according to that rather than going to go right this is the best wetsuit in the"},{"speaker":"Speaker","startTime":1235.18,"endTime":1235.18,"body":" "},{"speaker":"Speaker","startTime":1235.18,"endTime":1241.66,"body":"world. I'm just going to go by that. Other thing is like what is your shoulder flexibility?"},{"speaker":"Speaker","startTime":1241.66,"endTime":1241.66,"body":" "},{"speaker":"Speaker","startTime":1241.66,"endTime":1247.42,"body":"Is that really important for you? So nowadays it's most of the wetsuits are becoming very reflexible"},{"speaker":"Speaker","startTime":1247.42,"endTime":1247.42,"body":" "},{"speaker":"Speaker","startTime":1247.42,"endTime":1252.779,"body":"when it comes to shoulders, the thicker it is of course the harder it is to turn hand lifting"},{"speaker":"Speaker","startTime":1252.779,"endTime":1252.859,"body":" "},{"speaker":"Speaker","startTime":1252.859,"endTime":1257.66,"body":"the hands up. So and of course how much money do you want to spend on your wetsuit as well. So that's"},{"speaker":"Speaker","startTime":1257.66,"endTime":1257.66,"body":" "},{"speaker":"Speaker","startTime":1257.66,"endTime":1263.66,"body":"kind of always the range of like looking is like what is fits. But it's also body size and the body"},{"speaker":"Speaker","startTime":1263.66,"endTime":1263.66,"body":" "},{"speaker":"Speaker","startTime":1263.66,"endTime":1271.5,"body":"types. I've used a lot of wetsuits and not everything fits unfortunately. Yeah, 100% right. And I guess"},{"speaker":"Speaker","startTime":1271.5,"endTime":1271.5,"body":" "},{"speaker":"Speaker","startTime":1271.5,"endTime":1276.859,"body":"also I mean if you bought a wetsuit that fits you perfectly six months before race day,"},{"speaker":"Speaker","startTime":1276.859,"endTime":1277.819,"body":" "},{"speaker":"Speaker","startTime":1277.819,"endTime":1282.22,"body":"potentially your body shape is going to change and it is going to wait for your shoulders. They're"},{"speaker":"Speaker","startTime":1282.22,"endTime":1282.22,"body":" "},{"speaker":"Speaker","startTime":1282.22,"endTime":1289.019,"body":"going to get a bit broader. Yeah, most of the time it's still it's not going to be too big of change"},{"speaker":"Speaker","startTime":1289.019,"endTime":1289.019,"body":" "},{"speaker":"Speaker","startTime":1289.019,"endTime":1295.019,"body":"unless you necessarily want to lose weight in there or something like that. But it has still"},{"speaker":"Speaker","startTime":1295.019,"endTime":1295.019,"body":" "},{"speaker":"Speaker","startTime":1295.019,"endTime":1300.539,"body":"some kind of flexibility and kind of you don't need to keep buying yourself a new wetsuit."},{"speaker":"Speaker","startTime":1300.539,"endTime":1301.259,"body":" "},{"speaker":"Speaker","startTime":1301.259,"endTime":1305.579,"body":"Yes. Yeah. What is the rule at like I mean for"},{"speaker":"Speaker","startTime":1305.579,"endTime":1306.539,"body":" "},{"speaker":"Speaker","startTime":1306.539,"endTime":1315.579,"body":"or there's a rule that says something around if it's X temperature. Yeah, it's a 24 I think 24"},{"speaker":"Speaker","startTime":1315.579,"endTime":1315.579,"body":" "},{"speaker":"Speaker","startTime":1315.579,"endTime":1322.7,"body":"and a half. 24 and a half then that's a non wetsuit as well. So pros they're doing a bit of a"},{"speaker":"Speaker","startTime":1322.7,"endTime":1322.7,"body":" "},{"speaker":"Speaker","startTime":1322.7,"endTime":1330.7,"body":"colder water I think for them is 22 and a half or 23 and a half. Have you ever competed in a big"},{"speaker":"Speaker","startTime":1330.7,"endTime":1330.7,"body":" "},{"speaker":"Speaker","startTime":1330.7,"endTime":1337.18,"body":"event that's been a non wetsuit one? And the question would be like did your performance"},{"speaker":"Speaker","startTime":1337.18,"endTime":1337.18,"body":" "},{"speaker":"Speaker","startTime":1337.18,"endTime":1342.14,"body":"differ from really well, I suppose it's relative performance. Yeah, well, you can't really"},{"speaker":"Speaker","startTime":1342.14,"endTime":1343.019,"body":" "},{"speaker":"Speaker","startTime":1343.019,"endTime":1347.9,"body":"always going to go and because the courses are so different. But I did first ever"},{"speaker":"Speaker","startTime":1347.9,"endTime":1347.9,"body":" "},{"speaker":"Speaker","startTime":1347.9,"endTime":1353.66,"body":"kids race I did. I think there were three people of us only used the skins because we were like"},{"speaker":"Speaker","startTime":1353.66,"endTime":1353.66,"body":" "},{"speaker":"Speaker","startTime":1353.66,"endTime":1360.46,"body":"this water was way too warm to go and swim with the wetsuit but saying that next year I was like"},{"speaker":"Speaker","startTime":1360.46,"endTime":1361.019,"body":" "},{"speaker":"Speaker","startTime":1361.019,"endTime":1366.38,"body":"really seriously competing and I'll definitely borrow wetsuit because I'm quite a bit much much"},{"speaker":"Speaker","startTime":1366.38,"endTime":1366.38,"body":" "},{"speaker":"Speaker","startTime":1366.38,"endTime":1372.539,"body":"quicker even if you use a sweet suit. How much quicker is a wetsuit? Oh it depends person to person"},{"speaker":"Speaker","startTime":1372.539,"endTime":1372.539,"body":" "},{"speaker":"Speaker","startTime":1372.539,"endTime":1379.259,"body":"it can for some people can be alike I don't know 10 minutes for me probably won't be such a big"},{"speaker":"Speaker","startTime":1379.259,"endTime":1379.259,"body":" "},{"speaker":"Speaker","startTime":1379.259,"endTime":1385.66,"body":"difference. It's more of the lead to do with a body position when you just take away. It's a huge"},{"speaker":"Speaker","startTime":1385.66,"endTime":1385.66,"body":" "},{"speaker":"Speaker","startTime":1385.66,"endTime":1393.9,"body":"advantage to me but I'll make it over there. I must tell you, he did sneak on some cheaty shorts"},{"speaker":"Speaker","startTime":1393.9,"endTime":1393.9,"body":" "},{"speaker":"Speaker","startTime":1393.9,"endTime":1402.14,"body":"this morning and ask them. Oh yeah? I was able to keep up until he put pedals on and then he"},{"speaker":"Speaker","startTime":1402.14,"endTime":1402.14,"body":" "},{"speaker":"Speaker","startTime":1402.14,"endTime":1411.9,"body":"wasted me. It's gone. I really do think that for people that have got smaller hands and feet"},{"speaker":"Speaker","startTime":1411.9,"endTime":1411.9,"body":" "},{"speaker":"Speaker","startTime":1411.9,"endTime":1417.18,"body":"like me that pedals should be legal. I really think that we should have had one. I was"},{"speaker":"Speaker","startTime":1417.18,"endTime":1417.18,"body":" "},{"speaker":"Speaker","startTime":1417.18,"endTime":1421.9,"body":"thought that I'd be an adequate swimmer if I had big hands, big feet and a big fat ass because"},{"speaker":"Speaker","startTime":1421.9,"endTime":1421.9,"body":" "},{"speaker":"Speaker","startTime":1421.9,"endTime":1429.98,"body":"there there's pedals, fins and a board. There's definitely a correlation between your big hands"},{"speaker":"Speaker","startTime":1429.98,"endTime":1429.98,"body":" "},{"speaker":"Speaker","startTime":1429.98,"endTime":1437.019,"body":"and then feet so that's for sure. That's for sure. Yeah 100%. I mean I've got girls hands look at that."},{"speaker":"Speaker","startTime":1437.019,"endTime":1437.099,"body":" "},{"speaker":"Speaker","startTime":1437.099,"endTime":1446.22,"body":"Yeah. So but I've also got a pedal. What do you call that thing? Too much pedals. Too much pedals."},{"speaker":"Speaker","startTime":1446.22,"endTime":1447.74,"body":" "},{"speaker":"Speaker","startTime":1447.74,"endTime":1455.98,"body":"How often a week do you swim? If you're at the pool from a work perspective all the time does it"},{"speaker":"Speaker","startTime":1455.98,"endTime":1455.98,"body":" "},{"speaker":"Speaker","startTime":1455.98,"endTime":1464.22,"body":"become like difficult to get in and swim? No. Well we all have a good and bad days but often I"},{"speaker":"Speaker","startTime":1464.22,"endTime":1464.22,"body":" "},{"speaker":"Speaker","startTime":1464.22,"endTime":1470.859,"body":"jump in straight away after scored so and I do the same set this was quite as done. But yeah"},{"speaker":"Speaker","startTime":1470.859,"endTime":1470.859,"body":" "},{"speaker":"Speaker","startTime":1470.859,"endTime":1476.779,"body":"depending on a little bit what is the race schedule coming up for me I can swim like a 20 kilometers"},{"speaker":"Speaker","startTime":1476.779,"endTime":1476.779,"body":" "},{"speaker":"Speaker","startTime":1476.779,"endTime":1481.5,"body":"per week. Yeah. Over and above obviously all the cycling and the running as well. Yeah. Yeah."},{"speaker":"Speaker","startTime":1481.5,"endTime":1481.5,"body":" "},{"speaker":"Speaker","startTime":1481.5,"endTime":1486.14,"body":"So it really depends like are there is going to be three sessions or five sessions in a week so"},{"speaker":"Speaker","startTime":1486.14,"endTime":1486.14,"body":" "},{"speaker":"Speaker","startTime":1486.14,"endTime":1490.46,"body":"yeah it's quite a lot of sessions. So your sessions are obviously quite long. So yeah I tried to"},{"speaker":"Speaker","startTime":1490.46,"endTime":1490.859,"body":" "},{"speaker":"Speaker","startTime":1490.859,"endTime":1496.94,"body":"do at least three sessions but if I'm getting into Ironman kind of really high level of racing I"},{"speaker":"Speaker","startTime":1496.94,"endTime":1496.94,"body":" "},{"speaker":"Speaker","startTime":1496.94,"endTime":1501.9,"body":"tried to do three sessions that is five kilometers wrong for me and the rest of it is just a little"},{"speaker":"Speaker","startTime":1501.9,"endTime":1501.9,"body":" "},{"speaker":"Speaker","startTime":1501.9,"endTime":1508.299,"body":"bit easier staff more recovery technique work of course and just kind of just being in a water."},{"speaker":"Speaker","startTime":1508.299,"endTime":1508.299,"body":" "},{"speaker":"Speaker","startTime":1508.299,"endTime":1516.859,"body":"Yes. So it's still relatively a lot of swim and I love I love swimming and I think it's easier"},{"speaker":"Speaker","startTime":1516.859,"endTime":1516.94,"body":" "},{"speaker":"Speaker","startTime":1516.94,"endTime":1521.5,"body":"to kind of actually cardiovascular system wise just to kind of get a little bit more fitness in"},{"speaker":"Speaker","startTime":1521.5,"endTime":1521.5,"body":" "},{"speaker":"Speaker","startTime":1521.5,"endTime":1526.46,"body":"sometimes doing a little bit sprinting it's also pretty good you get your heart rate up"},{"speaker":"Speaker","startTime":1526.46,"endTime":1526.46,"body":" "},{"speaker":"Speaker","startTime":1526.46,"endTime":1531.18,"body":"but don't really need to pan on constantly on the payment and things like that so yeah so it's"},{"speaker":"Speaker","startTime":1531.18,"endTime":1531.18,"body":" "},{"speaker":"Speaker","startTime":1531.18,"endTime":1537.019,"body":"really depends what kind of season I am and and I'm going to start racing or not and sometimes"},{"speaker":"Speaker","startTime":1537.019,"endTime":1537.019,"body":" "},{"speaker":"Speaker","startTime":1537.019,"endTime":1542.22,"body":"I choose to do three sessions in a week and I'm pretty happy about it. Got you. Yeah. I'm pretty"},{"speaker":"Speaker","startTime":1542.22,"endTime":1542.22,"body":" "},{"speaker":"Speaker","startTime":1542.22,"endTime":1545.099,"body":"happy with three sessions a week as well I'd lend all the running in the start."},{"speaker":"Speaker","startTime":1545.099,"endTime":1549.099,"body":" "},{"speaker":"Speaker","startTime":1549.099,"endTime":1555.579,"body":"So a lot of the work you do at the squad and I think maybe it's quite a swim smooth thing is"},{"speaker":"Speaker","startTime":1555.579,"endTime":1555.579,"body":" "},{"speaker":"Speaker","startTime":1555.579,"endTime":1563.18,"body":"with a tempo timer. Yeah and I definitely get a lot of value out of it but it's always kind of"},{"speaker":"Speaker","startTime":1563.18,"endTime":1563.98,"body":" "},{"speaker":"Speaker","startTime":1563.98,"endTime":1568.539,"body":"increasing pace on all of the sets that you that you do and I'm just trying to work out is that"},{"speaker":"Speaker","startTime":1568.539,"endTime":1568.539,"body":" "},{"speaker":"Speaker","startTime":1568.539,"endTime":1576.059,"body":"a swim smooth thing or is it just merely just deciding that she just needs to she's training hard"},{"speaker":"Speaker","startTime":1576.059,"endTime":1576.059,"body":" "},{"speaker":"Speaker","startTime":1576.059,"endTime":1580.059,"body":"for for a big event and the rest of the squad's going to do what she needs to do."},{"speaker":"Speaker","startTime":1580.059,"endTime":1580.059,"body":" "},{"speaker":"Speaker","startTime":1580.059,"endTime":1585.98,"body":"I was wondering how the thought process goes about sitting up your your squad sessions."},{"speaker":"Speaker","startTime":1585.98,"endTime":1586.859,"body":" "},{"speaker":"Speaker","startTime":1586.859,"endTime":1591.819,"body":"Well it really depends on what session actually going to come so you know I want a Monday"},{"speaker":"Speaker","startTime":1591.819,"endTime":1591.819,"body":" "},{"speaker":"Speaker","startTime":1591.819,"endTime":1596.059,"body":"we'll do relatively easy stuff and lots of paddles here we go over Duncan this is this is your"},{"speaker":"Speaker","startTime":1596.059,"endTime":1596.059,"body":" "},{"speaker":"Speaker","startTime":1596.059,"endTime":1599.339,"body":"session. I'll be there on a Monday. There is your session an opportunity to come."},{"speaker":"Speaker","startTime":1599.339,"endTime":1603.18,"body":" "},{"speaker":"Speaker","startTime":1603.18,"endTime":1608.94,"body":"So that is usually what I try to keep you quite easy for you guys because I know everybody is coming"},{"speaker":"Speaker","startTime":1608.94,"endTime":1608.94,"body":" "},{"speaker":"Speaker","startTime":1608.94,"endTime":1613.019,"body":"off from a weekend. Most people have been training quite a lot because we do have a"},{"speaker":"Speaker","startTime":1613.019,"endTime":1613.019,"body":" "},{"speaker":"Speaker","startTime":1613.019,"endTime":1617.74,"body":"quite a lot of triathletes in the squad as well so it's just to kind of get you guys back into swimming"},{"speaker":"Speaker","startTime":1617.74,"endTime":1617.74,"body":" "},{"speaker":"Speaker","startTime":1617.74,"endTime":1623.9,"body":"so to say Wednesday is all about your threshold so you don't come that too often but it's really"},{"speaker":"Speaker","startTime":1623.9,"endTime":1623.9,"body":" "},{"speaker":"Speaker","startTime":1623.9,"endTime":1628.299,"body":"that is probably the one of the hardest session in the week because we are really functioning in"},{"speaker":"Speaker","startTime":1628.299,"endTime":1629.099,"body":" "},{"speaker":"Speaker","startTime":1629.099,"endTime":1636.14,"body":"really on on the red line so to say in your threshold which is we call CSS. How do you know"},{"speaker":"Speaker","startTime":1636.14,"endTime":1637.5,"body":" "},{"speaker":"Speaker","startTime":1637.5,"endTime":1643.66,"body":"what your threshold is? So you in order to know it you need to actually test it so 402"},{"speaker":"Speaker","startTime":1643.66,"endTime":1643.66,"body":" "},{"speaker":"Speaker","startTime":1643.66,"endTime":1650.299,"body":"100 max. Jim Masanid he loves it and then from that I can calculate out your CSS."},{"speaker":"Speaker","startTime":1650.299,"endTime":1651.259,"body":" "},{"speaker":"Speaker","startTime":1651.259,"endTime":1655.74,"body":"That's a good note so when I do come I've got to cruise that first 200 and 400 make sure it's"},{"speaker":"Speaker","startTime":1655.74,"endTime":1655.74,"body":" "},{"speaker":"Speaker","startTime":1655.74,"endTime":1660.94,"body":"nice and comfortable. It doesn't actually work that way because whether they set it up as a make it"},{"speaker":"Speaker","startTime":1660.94,"endTime":1660.94,"body":" "},{"speaker":"Speaker","startTime":1660.94,"endTime":1667.019,"body":"all competitive and then it's really hard to actually cruise when you're sitting there I can do"},{"speaker":"Speaker","startTime":1667.019,"endTime":1667.019,"body":" "},{"speaker":"Speaker","startTime":1667.019,"endTime":1673.42,"body":"this. Oh geez I've just given myself a world of good none. But then coming back to you a question"},{"speaker":"Speaker","startTime":1673.42,"endTime":1673.42,"body":" "},{"speaker":"Speaker","startTime":1673.42,"endTime":1678.46,"body":"about why it's getting constantly feels like it's getting faster is actually it's not it's not"},{"speaker":"Speaker","startTime":1678.46,"endTime":1678.46,"body":" "},{"speaker":"Speaker","startTime":1678.46,"endTime":1683.74,"body":"getting faster you mean red mess session. The red mess session yes because it was my CSS plus"},{"speaker":"Speaker","startTime":1683.74,"endTime":1683.74,"body":" "},{"speaker":"Speaker","startTime":1683.74,"endTime":1691.42,"body":"five then plus four plus three plus two oh my lord and the sessions go 200 300 400 500 500"},{"speaker":"Speaker","startTime":1691.42,"endTime":1691.42,"body":" "},{"speaker":"Speaker","startTime":1691.42,"endTime":1698.14,"body":"and plus oh my lord that was an absolute fail and I thought gee I'm so soft and then I looked at"},{"speaker":"Speaker","startTime":1698.14,"endTime":1698.14,"body":" "},{"speaker":"Speaker","startTime":1698.14,"endTime":1704.859,"body":"my heart rate afterwards and I was missing all the times in my heart rate was sitting at 155"},{"speaker":"Speaker","startTime":1704.859,"endTime":1705.819,"body":" "},{"speaker":"Speaker","startTime":1705.819,"endTime":1713.74,"body":"so in other words you had more potential to push harder. No no no there was I was maxed out"},{"speaker":"Speaker","startTime":1713.74,"endTime":1713.74,"body":" "},{"speaker":"Speaker","startTime":1713.74,"endTime":1721.019,"body":"at 155 my heart rate how old am I? 72 yeah what do you say?"},{"speaker":"Speaker","startTime":1721.019,"endTime":1722.619,"body":" "},{"speaker":"Speaker","startTime":1722.619,"endTime":1729.5,"body":"well 220 minus your age is not that should be a maximum. That's a guideline yeah so one"},{"speaker":"Speaker","startTime":1729.5,"endTime":1729.579,"body":" "},{"speaker":"Speaker","startTime":1729.579,"endTime":1736.859,"body":"so 160 should be according to that guideline 160 is my 100% yeah I don't believe that guideline I"},{"speaker":"Speaker","startTime":1736.859,"endTime":1736.859,"body":" "},{"speaker":"Speaker","startTime":1736.859,"endTime":1742.22,"body":"think that it's a guideline yeah it's not always accurate no definitely not but no the red mess"},{"speaker":"Speaker","startTime":1742.22,"endTime":1742.22,"body":" "},{"speaker":"Speaker","startTime":1742.22,"endTime":1746.22,"body":"like sometimes yes we're doing a negative split sometimes we're doing positive splits so it really"},{"speaker":"Speaker","startTime":1746.22,"endTime":1746.22,"body":" "},{"speaker":"Speaker","startTime":1746.22,"endTime":1753.5,"body":"depends a little bit like because the red mess is is quite a challenging session there's a reason"},{"speaker":"Speaker","startTime":1753.5,"endTime":1753.5,"body":" "},{"speaker":"Speaker","startTime":1753.5,"endTime":1762.14,"body":"why it's called red mist story basically goes that it happened of course in a Perth in a Perth"},{"speaker":"Speaker","startTime":1762.14,"endTime":1762.14,"body":" "},{"speaker":"Speaker","startTime":1762.14,"endTime":1769.18,"body":"squad where in one of the really really good simmers basically through her toys in this type of"},{"speaker":"Speaker","startTime":1769.18,"endTime":1769.18,"body":" "},{"speaker":"Speaker","startTime":1769.18,"endTime":1775.42,"body":"session because it's extremely mentally actually challenging plus also physically very challenging"},{"speaker":"Speaker","startTime":1775.42,"endTime":1775.42,"body":" "},{"speaker":"Speaker","startTime":1775.42,"endTime":1780.22,"body":"even though we're not actually working anything close to the threshold we're just we're just like"},{"speaker":"Speaker","startTime":1780.22,"endTime":1780.22,"body":" "},{"speaker":"Speaker","startTime":1780.22,"endTime":1786.7,"body":"a touching on the corners of your threshold and then the fatigue that grates from that for some"},{"speaker":"Speaker","startTime":1786.7,"endTime":1786.7,"body":" "},{"speaker":"Speaker","startTime":1786.7,"endTime":1792.14,"body":"people there's just like I can't do it it's like this is too hard or like why why it's so difficult"},{"speaker":"Speaker","startTime":1792.14,"endTime":1792.14,"body":" "},{"speaker":"Speaker","startTime":1792.14,"endTime":1798.22,"body":"but it just shows that we are working actually quite a fine lines we're talking about basically six"},{"speaker":"Speaker","startTime":1798.22,"endTime":1798.22,"body":" "},{"speaker":"Speaker","startTime":1798.22,"endTime":1804.859,"body":"seconds where we are where where the squad kind of works basically it's like threshold up to plus"},{"speaker":"Speaker","startTime":1804.859,"endTime":1804.859,"body":" "},{"speaker":"Speaker","startTime":1804.859,"endTime":1811.18,"body":"six seconds for hundred so in between all of these paces is all physiological response for you"},{"speaker":"Speaker","startTime":1811.18,"endTime":1811.18,"body":" "},{"speaker":"Speaker","startTime":1811.18,"endTime":1820.14,"body":"and the red mist is very challenging when it comes to like fatigue able to hold your form and a"},{"speaker":"Speaker","startTime":1820.14,"endTime":1820.14,"body":" "},{"speaker":"Speaker","startTime":1820.14,"endTime":1826.7,"body":"pace it is it's a three things that you need on your racing hold your form hold your pace and what"},{"speaker":"Speaker","startTime":1826.7,"endTime":1826.7,"body":" "},{"speaker":"Speaker","startTime":1826.7,"endTime":1831.259,"body":"are you doing in your head so it is it's like and some days are good sometimes a little bit more"},{"speaker":"Speaker","startTime":1831.259,"endTime":1831.259,"body":" "},{"speaker":"Speaker","startTime":1831.259,"endTime":1837.259,"body":"challenging it always depends what happens there before but it's always good to get it done"},{"speaker":"Speaker","startTime":1837.259,"endTime":1837.259,"body":" "},{"speaker":"Speaker","startTime":1837.259,"endTime":1842.539,"body":"hey I have to say I like it and despite the fact that it's very challenging it's probably your"},{"speaker":"Speaker","startTime":1842.539,"endTime":1842.539,"body":" "},{"speaker":"Speaker","startTime":1842.539,"endTime":1847.74,"body":"most popular session because if anything's going to sell out it's going to be red mist but I think"},{"speaker":"Speaker","startTime":1847.74,"endTime":1847.74,"body":" "},{"speaker":"Speaker","startTime":1847.74,"endTime":1851.819,"body":"that you know from a mental point of view not only is it tough but it's also on a Friday"},{"speaker":"Speaker","startTime":1851.819,"endTime":1853.5,"body":" "},{"speaker":"Speaker","startTime":1853.5,"endTime":1857.98,"body":"so you're sitting there thinking oh yeah nearly finished three oh I've got red mist"},{"speaker":"Speaker","startTime":1857.98,"endTime":1858.94,"body":" "},{"speaker":"Speaker","startTime":1858.94,"endTime":1863.42,"body":"but that's all like a cherry in the top you get it done early in the morning and the rest of the day"},{"speaker":"Speaker","startTime":1863.42,"endTime":1863.42,"body":" "},{"speaker":"Speaker","startTime":1863.42,"endTime":1869.42,"body":"is like right I've done the harp it in a week and then I can relax it's just the rest of the day"},{"speaker":"Speaker","startTime":1869.42,"endTime":1869.98,"body":" "},{"speaker":"Speaker","startTime":1869.98,"endTime":1875.339,"body":"because Jimmar Alves on a Saturday in a Sunday and he says oh I've done red mist on Friday I've"},{"speaker":"Speaker","startTime":1875.339,"endTime":1875.339,"body":" "},{"speaker":"Speaker","startTime":1875.339,"endTime":1881.18,"body":"got to take it easy today so which is which is fair enough I would say it is fair"},{"speaker":"Speaker","startTime":1881.18,"endTime":1881.259,"body":" "},{"speaker":"Speaker","startTime":1881.259,"endTime":1888.779,"body":"there we go there we go so when I first heard about red mist and you mentioned the name and where it"},{"speaker":"Speaker","startTime":1888.779,"endTime":1888.779,"body":" "},{"speaker":"Speaker","startTime":1888.779,"endTime":1894.14,"body":"came from I sort of had a picture of my head of everybody like getting nosebleeds and like"},{"speaker":"Speaker","startTime":1894.14,"endTime":1894.14,"body":" "},{"speaker":"Speaker","startTime":1894.14,"endTime":1900.46,"body":"flooding the water and I was like oh I'm like why do I want to go and do that it is just a really"},{"speaker":"Speaker","startTime":1900.46,"endTime":1900.46,"body":" "},{"speaker":"Speaker","startTime":1900.46,"endTime":1906.14,"body":"like a name just to kind of little bit describe it it is a it's a really good challenging session and"},{"speaker":"Speaker","startTime":1906.14,"endTime":1906.14,"body":" "},{"speaker":"Speaker","startTime":1906.14,"endTime":1911.74,"body":"if you would do any any long distance like a triathlon so even like marathon swimming you"},{"speaker":"Speaker","startTime":1911.74,"endTime":1911.74,"body":" "},{"speaker":"Speaker","startTime":1911.74,"endTime":1918.619,"body":"definitely this would be in your in your schedule yeah clever decks is New Zealand's largest swim"},{"speaker":"Speaker","startTime":1918.619,"endTime":1918.619,"body":" "},{"speaker":"Speaker","startTime":1918.619,"endTime":1923.18,"body":"focused podcast and our team at swim skates is proud to be their official partner with all"},{"speaker":"Speaker","startTime":1923.18,"endTime":1923.18,"body":" "},{"speaker":"Speaker","startTime":1923.18,"endTime":1929.099,"body":"things swimming swim skates offers both piloting and safety for solar marathon swims as well as"},{"speaker":"Speaker","startTime":1929.099,"endTime":1929.099,"body":" "},{"speaker":"Speaker","startTime":1929.099,"endTime":1933.98,"body":"various packages including marathon relay swims swim camps and swim adventure holidays"},{"speaker":"Speaker","startTime":1933.98,"endTime":1934.7,"body":" "},{"speaker":"Speaker","startTime":1934.7,"endTime":1939.579,"body":"swim skates is also a facilitator of the Auckland Triple Crown coming soon"},{"speaker":"Speaker","startTime":1939.579,"endTime":1939.579,"body":" "},{"speaker":"Speaker","startTime":1939.579,"endTime":1946.46,"body":"proudly brought to you by swim skates it's like any squad each lane has kind of got its own"},{"speaker":"Speaker","startTime":1946.46,"endTime":1946.46,"body":" "},{"speaker":"Speaker","startTime":1946.46,"endTime":1953.66,"body":"little subculture you know and sometimes you just can't move people because the culture is wrong"},{"speaker":"Speaker","startTime":1953.66,"endTime":1953.66,"body":" "},{"speaker":"Speaker","startTime":1953.66,"endTime":1961.98,"body":"in the lane but yeah it's kind of interesting because I swim in the slowest lane and red mist"},{"speaker":"Speaker","startTime":1961.98,"endTime":1962.94,"body":" "},{"speaker":"Speaker","startTime":1962.94,"endTime":1967.42,"body":"some of the swimmers are even slower than me it's hard to believe but you know they they're"},{"speaker":"Speaker","startTime":1967.42,"endTime":1967.42,"body":" "},{"speaker":"Speaker","startTime":1967.42,"endTime":1971.66,"body":"absolutely maxing maxing out on those those stations it's actually quite awesome to see"},{"speaker":"Speaker","startTime":1971.66,"endTime":1972.299,"body":" "},{"speaker":"Speaker","startTime":1972.299,"endTime":1983.259,"body":"what's your threshold what's your threshold um around 120 200 okay and and so if you've worked out"},{"speaker":"Speaker","startTime":1983.259,"endTime":1983.259,"body":" "},{"speaker":"Speaker","startTime":1983.259,"endTime":1990.779,"body":"that threshold are you able to sort of extrapolate that out and get a gauge of what you're supposed"},{"speaker":"Speaker","startTime":1990.779,"endTime":1990.779,"body":" "},{"speaker":"Speaker","startTime":1990.779,"endTime":1995.259,"body":"to do on race day for example yeah that's what we're training in this one yeah so that's why"},{"speaker":"Speaker","startTime":1995.259,"endTime":1996.779,"body":" "},{"speaker":"Speaker","startTime":1996.779,"endTime":2002.46,"body":"like it's really swim smooth we haven't invented CSS we haven't invented critical"},{"speaker":"Speaker","startTime":2002.46,"endTime":2003.18,"body":" "},{"speaker":"Speaker","startTime":2003.18,"endTime":2012.059,"body":"critical swim speed but we have really coined it as a training methodology because we do believe"},{"speaker":"Speaker","startTime":2012.059,"endTime":2012.059,"body":" "},{"speaker":"Speaker","startTime":2012.059,"endTime":2019.339,"body":"in the science we do believe in numbers and as I said swimming is is quite a"},{"speaker":"Speaker","startTime":2019.339,"endTime":2019.9,"body":" "},{"speaker":"Speaker","startTime":2019.9,"endTime":2025.5,"body":"quite funny sport because we are working in a very very small range of seconds"},{"speaker":"Speaker","startTime":2025.5,"endTime":2026.059,"body":" "},{"speaker":"Speaker","startTime":2026.059,"endTime":2031.019,"body":"which you would in a running you would be much bigger ranges and heart rate or a pace or"},{"speaker":"Speaker","startTime":2031.019,"endTime":2031.019,"body":" "},{"speaker":"Speaker","startTime":2031.019,"endTime":2037.98,"body":"running right writing is a power or heart rate so you're working very fine line so the more"},{"speaker":"Speaker","startTime":2037.98,"endTime":2037.98,"body":" "},{"speaker":"Speaker","startTime":2037.98,"endTime":2042.7,"body":"accurate it can be around it the picture is going to be your outcome because there's no point"},{"speaker":"Speaker","startTime":2042.7,"endTime":2042.7,"body":" "},{"speaker":"Speaker","startTime":2042.7,"endTime":2047.579,"body":"of doing miles if you don't know what you're actually aiming for you might actually be swimming too"},{"speaker":"Speaker","startTime":2047.579,"endTime":2047.579,"body":" "},{"speaker":"Speaker","startTime":2047.579,"endTime":2054.78,"body":"hard or maybe you actually get swimming too slow so having this guidance on the CSS is actually"},{"speaker":"Speaker","startTime":2054.78,"endTime":2055.82,"body":" "},{"speaker":"Speaker","startTime":2055.82,"endTime":2061.739,"body":"it's easy to actually then in your head it's like okay so this is the effort I need to do on my"},{"speaker":"Speaker","startTime":2061.739,"endTime":2061.739,"body":" "},{"speaker":"Speaker","startTime":2061.739,"endTime":2068.219,"body":"racing and that's where I got so excited about swimming swim smooth when I was in Dubai and I was"},{"speaker":"Speaker","startTime":2068.219,"endTime":2068.219,"body":" "},{"speaker":"Speaker","startTime":2068.219,"endTime":2073.9,"body":"introduced that it's like so all of this effort that I put in becomes so much more meaningful"},{"speaker":"Speaker","startTime":2073.9,"endTime":2073.98,"body":" "},{"speaker":"Speaker","startTime":2073.98,"endTime":2081.019,"body":"because now I have a framework and I know where is my base level let's face it I started like a 150"},{"speaker":"Speaker","startTime":2081.019,"endTime":2081.019,"body":" "},{"speaker":"Speaker","startTime":2081.019,"endTime":2087.9,"body":"per hundred pace and I managed to work up so and I'm not a swimmer so it is all about work all"},{"speaker":"Speaker","startTime":2087.9,"endTime":2087.9,"body":" "},{"speaker":"Speaker","startTime":2087.9,"endTime":2093.019,"body":"of these years but it's the more precise you can be knowing what you want to achieve"},{"speaker":"Speaker","startTime":2093.019,"endTime":2093.9,"body":" "},{"speaker":"Speaker","startTime":2093.9,"endTime":2100.46,"body":"I find that this is a tool that it helps you a lot rather than spending hours and hours in a pool"},{"speaker":"Speaker","startTime":2100.46,"endTime":2100.46,"body":" "},{"speaker":"Speaker","startTime":2100.46,"endTime":2104.38,"body":"which most of the time well most of us actually don't have a time for that we might squeeze"},{"speaker":"Speaker","startTime":2104.38,"endTime":2104.38,"body":" "},{"speaker":"Speaker","startTime":2104.38,"endTime":2111.019,"body":"in three hours three sessions in a week and that's a pretty good result for us but ask anything"},{"speaker":"Speaker","startTime":2111.019,"endTime":2111.019,"body":" "},{"speaker":"Speaker","startTime":2111.019,"endTime":2115.179,"body":"do more and we are clearly we're a time poor anyway everybody's a time poor"},{"speaker":"Speaker","startTime":2115.179,"endTime":2116.219,"body":" "},{"speaker":"Speaker","startTime":2116.219,"endTime":2121.98,"body":"come to that place. So as interested as you said I'm not a swimmer but from that I took it I was"},{"speaker":"Speaker","startTime":2121.98,"endTime":2121.98,"body":" "},{"speaker":"Speaker","startTime":2121.98,"endTime":2130.219,"body":"not a swimmer from from being a youngster because there's definitely some people out there that"},{"speaker":"Speaker","startTime":2130.219,"endTime":2130.219,"body":" "},{"speaker":"Speaker","startTime":2130.219,"endTime":2134.059,"body":"they're just awesome swimmers but they were probably awesome swimmers from when they were six"},{"speaker":"Speaker","startTime":2134.059,"endTime":2134.059,"body":" "},{"speaker":"Speaker","startTime":2134.059,"endTime":2140.94,"body":"years old and they've got it all the way through and people who start later I think there's I don't"},{"speaker":"Speaker","startTime":2140.94,"endTime":2140.94,"body":" "},{"speaker":"Speaker","startTime":2140.94,"endTime":2147.26,"body":"know whether it's just a self-selection process but you can't make up for those those very early years"},{"speaker":"Speaker","startTime":2147.26,"endTime":2147.26,"body":" "},{"speaker":"Speaker","startTime":2147.26,"endTime":2154.619,"body":"yeah for sure but I think still I have a great belief that that I've I managed to do quite a"},{"speaker":"Speaker","startTime":2154.619,"endTime":2154.619,"body":" "},{"speaker":"Speaker","startTime":2154.619,"endTime":2160.86,"body":"like a big jumps in my in my performance and I put it down to being consistent being really"},{"speaker":"Speaker","startTime":2160.86,"endTime":2160.86,"body":" "},{"speaker":"Speaker","startTime":2160.86,"endTime":2168.139,"body":"patient it hasn't been an easy journey but it's been and I've used a lot of my mentors it's like"},{"speaker":"Speaker","startTime":2168.139,"endTime":2168.139,"body":" "},{"speaker":"Speaker","startTime":2168.139,"endTime":2173.9,"body":"done a video analysis for me and asked help is like okay because I do a video analysis other people"},{"speaker":"Speaker","startTime":2173.9,"endTime":2173.9,"body":" "},{"speaker":"Speaker","startTime":2173.9,"endTime":2179.42,"body":"so I ask actually my peers to do a video analysis for me is like can you can you point out some of"},{"speaker":"Speaker","startTime":2179.42,"endTime":2179.579,"body":" "},{"speaker":"Speaker","startTime":2179.579,"endTime":2185.179,"body":"the other things that I do and then we work then I'll work on these ones so I do trying to kind"},{"speaker":"Speaker","startTime":2185.179,"endTime":2185.179,"body":" "},{"speaker":"Speaker","startTime":2185.179,"endTime":2189.5,"body":"of think about okay how can I make myself more efficient and then the training behind that has"},{"speaker":"Speaker","startTime":2189.5,"endTime":2189.5,"body":" "},{"speaker":"Speaker","startTime":2189.5,"endTime":2195.179,"body":"also been like for me it's been the one that is actually be helping me to get faster because I'm"},{"speaker":"Speaker","startTime":2195.179,"endTime":2195.179,"body":" "},{"speaker":"Speaker","startTime":2195.179,"endTime":2202.3,"body":"not having spent a lot of time in a pool like hours and hours like a swimmer because clearly I wasn't"},{"speaker":"Speaker","startTime":2202.3,"endTime":2202.3,"body":" "},{"speaker":"Speaker","startTime":2202.3,"endTime":2208.619,"body":"doing as a child and as a triathlon like we just can't really do it because we have to do all the"},{"speaker":"Speaker","startTime":2208.619,"endTime":2208.619,"body":" "},{"speaker":"Speaker","startTime":2208.619,"endTime":2217.42,"body":"other sports in between so yeah so I think there is an opportunity for you get faster even if you"},{"speaker":"Speaker","startTime":2217.42,"endTime":2217.42,"body":" "},{"speaker":"Speaker","startTime":2217.42,"endTime":2224.059,"body":"haven't been a swimmer as a kid so I'm a big believer that in any aspect of your life you can always"},{"speaker":"Speaker","startTime":2224.059,"endTime":2224.059,"body":" "},{"speaker":"Speaker","startTime":2224.059,"endTime":2228.78,"body":"improve it doesn't doesn't matter where you start from you know if you've got a very low base"},{"speaker":"Speaker","startTime":2228.78,"endTime":2228.78,"body":" "},{"speaker":"Speaker","startTime":2228.78,"endTime":2233.98,"body":"you can improve and you you know it's it's clear that not everyone can get to the Olympics because"},{"speaker":"Speaker","startTime":2233.98,"endTime":2233.98,"body":" "},{"speaker":"Speaker","startTime":2233.98,"endTime":2238.539,"body":"that's just never going to work otherwise the Olympics would be the entire world correct so"},{"speaker":"Speaker","startTime":2238.539,"endTime":2238.539,"body":" "},{"speaker":"Speaker","startTime":2238.539,"endTime":2244.38,"body":"but I absolutely believe no matter what starting position no matter what age number"},{"speaker":"Speaker","startTime":2244.38,"endTime":2244.38,"body":" "},{"speaker":"Speaker","startTime":2244.38,"endTime":2250.78,"body":"ideally you can always improve so I'm absolutely with you but the one thing I was just thinking"},{"speaker":"Speaker","startTime":2250.78,"endTime":2250.78,"body":" "},{"speaker":"Speaker","startTime":2250.78,"endTime":2256.78,"body":"going back all the way to CSS it's something that definitely I feel and I was wondering if you"},{"speaker":"Speaker","startTime":2256.78,"endTime":2256.78,"body":" "},{"speaker":"Speaker","startTime":2256.78,"endTime":2262.94,"body":"think others do you know I've got a CSS pace that I've kind of worked up with that 200 400"},{"speaker":"Speaker","startTime":2262.94,"endTime":2263.739,"body":" "},{"speaker":"Speaker","startTime":2263.739,"endTime":2268.94,"body":"some days I'll get down there and I think oh shit I am just so much better than this and I am"},{"speaker":"Speaker","startTime":2268.94,"endTime":2268.94,"body":" "},{"speaker":"Speaker","startTime":2268.94,"endTime":2274.139,"body":"and and I find swimming at all of those those places kind of really easy and then there'll be"},{"speaker":"Speaker","startTime":2274.139,"endTime":2274.139,"body":" "},{"speaker":"Speaker","startTime":2274.139,"endTime":2282.059,"body":"another day I get down and it's just you know even starting off at CSS plus five just feels like"},{"speaker":"Speaker","startTime":2282.059,"endTime":2282.059,"body":" "},{"speaker":"Speaker","startTime":2282.059,"endTime":2291.5,"body":"such a mission yeah yeah is that common to everyone feel the way that I do is it yeah well no it's"},{"speaker":"Speaker","startTime":2291.5,"endTime":2291.5,"body":" "},{"speaker":"Speaker","startTime":2291.5,"endTime":2296.94,"body":"just performance is not a straight line that's that's the thing is like you just one some days are"},{"speaker":"Speaker","startTime":2296.94,"endTime":2296.94,"body":" "},{"speaker":"Speaker","startTime":2296.94,"endTime":2303.42,"body":"really good some days are not really good so we all have these days I think but as I said it's always"},{"speaker":"Speaker","startTime":2303.42,"endTime":2303.42,"body":" "},{"speaker":"Speaker","startTime":2303.42,"endTime":2308.539,"body":"you want to think about like almost I'm in my head I always think about like a three days what I've"},{"speaker":"Speaker","startTime":2308.539,"endTime":2308.539,"body":" "},{"speaker":"Speaker","startTime":2308.539,"endTime":2314.78,"body":"done the three days beforehand and how it will affect my performance on the day that I'm going to go"},{"speaker":"Speaker","startTime":2314.78,"endTime":2315.5,"body":" "},{"speaker":"Speaker","startTime":2315.5,"endTime":2323.099,"body":"so maybe maybe you had done really hard bike or run maybe well maybe haven't eaten enough maybe"},{"speaker":"Speaker","startTime":2323.099,"endTime":2323.099,"body":" "},{"speaker":"Speaker","startTime":2323.099,"endTime":2327.659,"body":"like I've had a really busy day of work some of the times I'll just miss a snack maybe"},{"speaker":"Speaker","startTime":2327.659,"endTime":2328.38,"body":" "},{"speaker":"Speaker","startTime":2328.38,"endTime":2333.9,"body":"make haven't maybe slept really well so there's a little so many combination of like things that"},{"speaker":"Speaker","startTime":2333.9,"endTime":2333.9,"body":" "},{"speaker":"Speaker","startTime":2333.9,"endTime":2340.619,"body":"goes into performance your performance is very small slitter of your general so that's sometimes"},{"speaker":"Speaker","startTime":2340.619,"endTime":2340.619,"body":" "},{"speaker":"Speaker","startTime":2340.619,"endTime":2347.099,"body":"people get really like oh my god I can't hit the base and I'm like okay maybe not maybe"},{"speaker":"Speaker","startTime":2347.099,"endTime":2347.099,"body":" "},{"speaker":"Speaker","startTime":2347.099,"endTime":2353.099,"body":"something has days before has been lit a bit harder for you it's not that you can't perform that"},{"speaker":"Speaker","startTime":2353.099,"endTime":2353.099,"body":" "},{"speaker":"Speaker","startTime":2353.099,"endTime":2358.539,"body":"it's just the day what's it's just the day yeah it's you haven't just dropped all your fitness"},{"speaker":"Speaker","startTime":2358.539,"endTime":2358.539,"body":" "},{"speaker":"Speaker","startTime":2358.539,"endTime":2363.82,"body":"automatically it was just and as I said it's we're talking we're working in seconds and"},{"speaker":"Speaker","startTime":2363.82,"endTime":2363.82,"body":" "},{"speaker":"Speaker","startTime":2363.82,"endTime":2369.659,"body":"milliseconds sometimes in the swimming so it's it's it's a very very small maybe your"},{"speaker":"Speaker","startTime":2369.659,"endTime":2369.659,"body":" "},{"speaker":"Speaker","startTime":2369.659,"endTime":2375.659,"body":"double turn is not really good today maybe you just like my fumble turn you've seen it"},{"speaker":"Speaker","startTime":2375.659,"endTime":2376.78,"body":" "},{"speaker":"Speaker","startTime":2376.78,"endTime":2383.26,"body":"I touched it so we can also lose a second in there already so it is like a really like"},{"speaker":"Speaker","startTime":2383.26,"endTime":2384.059,"body":" "},{"speaker":"Speaker","startTime":2384.059,"endTime":2388.38,"body":"it's I think it's the feeling and effort that we're putting in a swimming and knowing it's like"},{"speaker":"Speaker","startTime":2388.38,"endTime":2388.38,"body":" "},{"speaker":"Speaker","startTime":2388.38,"endTime":2393.26,"body":"okay this is how should we feeling is more sometimes more important we can't forget the RPE"},{"speaker":"Speaker","startTime":2393.26,"endTime":2393.34,"body":" "},{"speaker":"Speaker","startTime":2393.34,"endTime":2398.78,"body":"which is the proceed effort that is also kind of quite relevant thing to use in the training so"},{"speaker":"Speaker","startTime":2398.78,"endTime":2400.059,"body":" "},{"speaker":"Speaker","startTime":2400.059,"endTime":2408.219,"body":"we have numbers we have human beings yeah cool so maybe we can talk about some of some of your"},{"speaker":"Speaker","startTime":2408.219,"endTime":2408.94,"body":" "},{"speaker":"Speaker","startTime":2408.94,"endTime":2413.9,"body":"your triathlons you've you've done some you've done pretty well over the last couple of years"},{"speaker":"Speaker","startTime":2413.9,"endTime":2413.9,"body":" "},{"speaker":"Speaker","startTime":2413.9,"endTime":2420.539,"body":"isn't it yeah yeah so I think last year was definitely my my biggest year kind of if I can say"},{"speaker":"Speaker","startTime":2420.539,"endTime":2420.539,"body":" "},{"speaker":"Speaker","startTime":2420.539,"endTime":2426.059,"body":"in a career even though it's not in my career at all so this is just the fun that I do for my free"},{"speaker":"Speaker","startTime":2426.059,"endTime":2426.059,"body":" "},{"speaker":"Speaker","startTime":2426.059,"endTime":2434.86,"body":"time um but I did manage to basically win everything that I wanted to win in my head um I went to see"},{"speaker":"Speaker","startTime":2434.86,"endTime":2434.86,"body":" "},{"speaker":"Speaker","startTime":2434.86,"endTime":2441.019,"body":"I want to do the taronga which isn't always in the end of January after Christmas and New Year"},{"speaker":"Speaker","startTime":2441.019,"endTime":2441.019,"body":" "},{"speaker":"Speaker","startTime":2441.019,"endTime":2448.78,"body":"always good to go and have a go so I managed to overall win on that um I've continued to go to"},{"speaker":"Speaker","startTime":2448.78,"endTime":2448.78,"body":" "},{"speaker":"Speaker","startTime":2448.78,"endTime":2454.78,"body":"Topos and into point three I managed to be overall winner for that and then I went to Keynes to"},{"speaker":"Speaker","startTime":2454.78,"endTime":2454.78,"body":" "},{"speaker":"Speaker","startTime":2454.78,"endTime":2460.699,"body":"try to call it for the World Championships um one my age group and second overall and then"},{"speaker":"Speaker","startTime":2460.699,"endTime":2461.34,"body":" "},{"speaker":"Speaker","startTime":2461.34,"endTime":2467.5,"body":"the niece um World Championship is definitely been one of my greatest public achievement which is"},{"speaker":"Speaker","startTime":2467.5,"endTime":2467.5,"body":" "},{"speaker":"Speaker","startTime":2467.5,"endTime":2474.059,"body":"I came third in my age group which is yeah it's like two and a half hours of climbing on the bike"},{"speaker":"Speaker","startTime":2474.059,"endTime":2474.139,"body":" "},{"speaker":"Speaker","startTime":2474.139,"endTime":2481.42,"body":"you think that this mountain never gonna end and um yeah it's a very very challenging course"},{"speaker":"Speaker","startTime":2481.42,"endTime":2481.42,"body":" "},{"speaker":"Speaker","startTime":2481.42,"endTime":2487.659,"body":"coming especially from New Zealand as well switchbacks and very technical dissents and yeah there"},{"speaker":"Speaker","startTime":2487.659,"endTime":2487.659,"body":" "},{"speaker":"Speaker","startTime":2487.659,"endTime":2493.099,"body":"was a lot of accidents on the roads and stuff and and then I managed to came fourth also in the"},{"speaker":"Speaker","startTime":2493.099,"endTime":2493.659,"body":" "},{"speaker":"Speaker","startTime":2493.659,"endTime":2498.539,"body":"World Championship here in Topo. That's awesome yeah it's a big year it's a very very big year"},{"speaker":"Speaker","startTime":2498.539,"endTime":2498.539,"body":" "},{"speaker":"Speaker","startTime":2498.539,"endTime":2503.82,"body":"that's a lot of racing I usually I never do so much racing it just takes a lot of time"},{"speaker":"Speaker","startTime":2503.82,"endTime":2503.9,"body":" "},{"speaker":"Speaker","startTime":2503.9,"endTime":2509.34,"body":"from my work and kind of just that just a general life doing this yeah a lot of a lot of time"},{"speaker":"Speaker","startTime":2509.34,"endTime":2509.34,"body":" "},{"speaker":"Speaker","startTime":2509.34,"endTime":2513.099,"body":"commitment for that so yeah and of course you obviously need to sort of take a little bit of a"},{"speaker":"Speaker","startTime":2513.099,"endTime":2513.099,"body":" "},{"speaker":"Speaker","startTime":2513.099,"endTime":2521.82,"body":"recovery after a race and then start at the race again and yeah so it's challenging hey wow"},{"speaker":"Speaker","startTime":2521.82,"endTime":2522.619,"body":" "},{"speaker":"Speaker","startTime":2522.619,"endTime":2530.38,"body":"what um what do you do I mean clearly you do a lot of technical stuff which I'm imagining"},{"speaker":"Speaker","startTime":2530.38,"endTime":2530.38,"body":" "},{"speaker":"Speaker","startTime":2530.38,"endTime":2535.9,"body":"guys across into your running and your cycling as well but what do you do from a mental perspective"},{"speaker":"Speaker","startTime":2535.9,"endTime":2535.9,"body":" "},{"speaker":"Speaker","startTime":2535.9,"endTime":2542.219,"body":"do you apply your techniques or do you have a a mental coach or anything like that for you or"},{"speaker":"Speaker","startTime":2542.219,"endTime":2542.78,"body":" "},{"speaker":"Speaker","startTime":2542.78,"endTime":2549.9,"body":"I don't have any coach for that but um I think the the older you get the wiser you get I think"},{"speaker":"Speaker","startTime":2549.9,"endTime":2550.539,"body":" "},{"speaker":"Speaker","startTime":2550.539,"endTime":2555.26,"body":"if I would think about myself back in a young days when I was racing clearly I wouldn't have"},{"speaker":"Speaker","startTime":2555.26,"endTime":2555.34,"body":" "},{"speaker":"Speaker","startTime":2555.34,"endTime":2561.659,"body":"as my calm mind as I would be now yeah I think it's just understanding your why is why you're doing"},{"speaker":"Speaker","startTime":2561.659,"endTime":2561.9,"body":" "},{"speaker":"Speaker","startTime":2561.9,"endTime":2569.659,"body":"what I do at the moment and just kind of stick to that and and I find a lot of my calm in my training"},{"speaker":"Speaker","startTime":2569.659,"endTime":2569.659,"body":" "},{"speaker":"Speaker","startTime":2569.659,"endTime":2575.659,"body":"and I'm like yep I've done the work that I'm that I put myself on my coaches put me I've done"},{"speaker":"Speaker","startTime":2575.659,"endTime":2575.659,"body":" "},{"speaker":"Speaker","startTime":2575.659,"endTime":2582.059,"body":"these things so I find the calm and kind of reinsurance in this like right I know I'm fit"},{"speaker":"Speaker","startTime":2582.059,"endTime":2582.059,"body":" "},{"speaker":"Speaker","startTime":2582.059,"endTime":2588.78,"body":"yes I'm always gonna go and give my absolute best and every single time it turns out well I've"},{"speaker":"Speaker","startTime":2588.78,"endTime":2588.78,"body":" "},{"speaker":"Speaker","startTime":2588.78,"endTime":2595.26,"body":"had horrible races as well but at least an attitude I will always try to go in is like I've done"},{"speaker":"Speaker","startTime":2595.26,"endTime":2595.26,"body":" "},{"speaker":"Speaker","startTime":2595.26,"endTime":2602.059,"body":"the work I'm just gonna go and now test it out how well can I do it so it's for me it's more"},{"speaker":"Speaker","startTime":2602.059,"endTime":2602.059,"body":" "},{"speaker":"Speaker","startTime":2602.059,"endTime":2609.34,"body":"I've turned it into as excitement and then like a test rather than oh my god I need to perform"},{"speaker":"Speaker","startTime":2609.34,"endTime":2609.42,"body":" "},{"speaker":"Speaker","startTime":2609.42,"endTime":2615.099,"body":"like the best best so for me it's more like a game in my head yes just trying to take away"},{"speaker":"Speaker","startTime":2615.099,"endTime":2615.82,"body":" "},{"speaker":"Speaker","startTime":2615.82,"endTime":2623.26,"body":"like the I have to perform I have to be the best no this is game for me got you enjoy it right"},{"speaker":"Speaker","startTime":2623.26,"endTime":2623.26,"body":" "},{"speaker":"Speaker","startTime":2623.26,"endTime":2628.86,"body":"to done the work yeah of course it's like it's sometimes hard to say enjoy your armament when"},{"speaker":"Speaker","startTime":2628.86,"endTime":2628.86,"body":" "},{"speaker":"Speaker","startTime":2628.86,"endTime":2635.579,"body":"you want to do a marathon in the end yes but it still it is still has this kind of fun enjoyment"},{"speaker":"Speaker","startTime":2635.579,"endTime":2635.579,"body":" "},{"speaker":"Speaker","startTime":2635.579,"endTime":2644.139,"body":"around is in your pain but what is your why um my wise always I've I've grown up at the sport"},{"speaker":"Speaker","startTime":2644.139,"endTime":2644.139,"body":" "},{"speaker":"Speaker","startTime":2644.139,"endTime":2649.42,"body":"and for me why for the sport is like it's my mental health I feel always great when I don't"},{"speaker":"Speaker","startTime":2649.42,"endTime":2649.42,"body":" "},{"speaker":"Speaker","startTime":2649.42,"endTime":2656.059,"body":"any exercise it can be walking it can be just something little so the sport as always being my kind"},{"speaker":"Speaker","startTime":2656.059,"endTime":2656.059,"body":" "},{"speaker":"Speaker","startTime":2656.059,"endTime":2664.219,"body":"of place to go um quite always happy find most of the happiness um but it is part of it's it's part"},{"speaker":"Speaker","startTime":2664.219,"endTime":2664.219,"body":" "},{"speaker":"Speaker","startTime":2664.219,"endTime":2669.34,"body":"of my lifestyle because I've done it for so many years it's just I wouldn't be imagining my life"},{"speaker":"Speaker","startTime":2669.34,"endTime":2669.34,"body":" "},{"speaker":"Speaker","startTime":2669.34,"endTime":2680.059,"body":"without it so yeah and I enjoy it still so um the question is as a coach you've got a whole"},{"speaker":"Speaker","startTime":2680.059,"endTime":2680.059,"body":" "},{"speaker":"Speaker","startTime":2680.059,"endTime":2685.42,"body":"squad of people and the reason I love squads because I like the social aspect of it I think I'm"},{"speaker":"Speaker","startTime":2685.42,"endTime":2686.059,"body":" "},{"speaker":"Speaker","startTime":2686.059,"endTime":2690.619,"body":"actually a coffee drinker that uses swimming as an excuse to get together with people"},{"speaker":"Speaker","startTime":2690.619,"endTime":2690.619,"body":" "},{"speaker":"Speaker","startTime":2690.619,"endTime":2698.539,"body":"too now do you train with other people do you have your own little group or mini squad or do you"},{"speaker":"Speaker","startTime":2698.539,"endTime":2698.539,"body":" "},{"speaker":"Speaker","startTime":2698.539,"endTime":2705.82,"body":"tend to just do most of your your training on your own yeah I do most of them in my own yeah for"},{"speaker":"Speaker","startTime":2705.82,"endTime":2705.82,"body":" "},{"speaker":"Speaker","startTime":2705.82,"endTime":2712.539,"body":"the swimming wise I definitely be I swim on my own because I work in times where where you guys"},{"speaker":"Speaker","startTime":2712.539,"endTime":2712.539,"body":" "},{"speaker":"Speaker","startTime":2712.539,"endTime":2718.059,"body":"actually swim so and then when I can train most of the people I work but I do have a little"},{"speaker":"Speaker","startTime":2718.059,"endTime":2718.059,"body":" "},{"speaker":"Speaker","startTime":2718.059,"endTime":2722.539,"body":"little like a training training group from my bike rides and stuff so I can still have my little"},{"speaker":"Speaker","startTime":2722.539,"endTime":2722.539,"body":" "},{"speaker":"Speaker","startTime":2722.539,"endTime":2728.94,"body":"social aspect and have a bit of a jokes and things like that so I'm not totally a training alone"},{"speaker":"Speaker","startTime":2728.94,"endTime":2728.94,"body":" "},{"speaker":"Speaker","startTime":2728.94,"endTime":2734.94,"body":"but yeah most of the time I do actually so it's a lot of I think it's it's well I suppose everybody's"},{"speaker":"Speaker","startTime":2734.94,"endTime":2734.94,"body":" "},{"speaker":"Speaker","startTime":2734.94,"endTime":2740.059,"body":"different I know a lot of people do that out of choice but I would find that super harder I don't"},{"speaker":"Speaker","startTime":2740.059,"endTime":2740.059,"body":" "},{"speaker":"Speaker","startTime":2740.059,"endTime":2746.219,"body":"know if I'd keep on doing it's the social side of it is as important as the as the the putting the"},{"speaker":"Speaker","startTime":2746.219,"endTime":2746.219,"body":" "},{"speaker":"Speaker","startTime":2746.219,"endTime":2751.739,"body":"energy out or doing doing the exercise yeah true and that's why that's one of the reasons why I"},{"speaker":"Speaker","startTime":2751.739,"endTime":2751.739,"body":" "},{"speaker":"Speaker","startTime":2751.739,"endTime":2757.739,"body":"really wanted to bring a swimsuit squad to different part of the world and I've done it to buy"},{"speaker":"Speaker","startTime":2757.739,"endTime":2757.739,"body":" "},{"speaker":"Speaker","startTime":2757.739,"endTime":2762.46,"body":"I've done a Singapore I've done it here now so it's I've done it build up from scratch basically"},{"speaker":"Speaker","startTime":2762.46,"endTime":2762.46,"body":" "},{"speaker":"Speaker","startTime":2762.46,"endTime":2769.179,"body":"three different squads as a as a community so that's what I've always felt as well as sportism"},{"speaker":"Speaker","startTime":2769.179,"endTime":2769.179,"body":" "},{"speaker":"Speaker","startTime":2769.179,"endTime":2775.099,"body":"community even though I can't always train with people but being part of it community as a coach"},{"speaker":"Speaker","startTime":2775.099,"endTime":2775.179,"body":" "},{"speaker":"Speaker","startTime":2775.179,"endTime":2780.699,"body":"that is like the most biggest enjoyment for me it's like being looking happy people are doing so I"},{"speaker":"Speaker","startTime":2780.699,"endTime":2780.699,"body":" "},{"speaker":"Speaker","startTime":2780.699,"endTime":2787.82,"body":"get to know you guys and I have this lot of like quite a lot of personal relationships which is like"},{"speaker":"Speaker","startTime":2787.82,"endTime":2789.34,"body":" "},{"speaker":"Speaker","startTime":2789.34,"endTime":2794.3,"body":"for me it's like really really important well I get a really good feeling with that squad of yours"},{"speaker":"Speaker","startTime":2794.3,"endTime":2794.3,"body":" "},{"speaker":"Speaker","startTime":2794.3,"endTime":2801.019,"body":"you know I'm probably not the most I know some people are there kind of every day and yeah there's"},{"speaker":"Speaker","startTime":2801.019,"endTime":2801.019,"body":" "},{"speaker":"Speaker","startTime":2801.019,"endTime":2810.619,"body":"a really good feel yeah I've heard any good things right yeah yeah so it's all about inclusive"},{"speaker":"Speaker","startTime":2810.619,"endTime":2810.619,"body":" "},{"speaker":"Speaker","startTime":2810.619,"endTime":2817.42,"body":"being inclusive and then kind of understanding that people coming from different different"},{"speaker":"Speaker","startTime":2817.42,"endTime":2817.42,"body":" "},{"speaker":"Speaker","startTime":2817.42,"endTime":2822.38,"body":"kind of walks and stuff but it's still there's a space for them for all of them in there and then"},{"speaker":"Speaker","startTime":2822.38,"endTime":2822.38,"body":" "},{"speaker":"Speaker","startTime":2822.38,"endTime":2827.34,"body":"kind of trying to I tried to meet people in the level that they're coming into the squad as you"},{"speaker":"Speaker","startTime":2827.34,"endTime":2827.34,"body":" "},{"speaker":"Speaker","startTime":2827.34,"endTime":2833.5,"body":"know we had the people who have done master swims people have been like you were college swimming"},{"speaker":"Speaker","startTime":2833.5,"endTime":2833.5,"body":" "},{"speaker":"Speaker","startTime":2833.5,"endTime":2838.86,"body":"and then there's people who are just wants to come for fun so it's really like a really huge mix"},{"speaker":"Speaker","startTime":2838.86,"endTime":2838.86,"body":" "},{"speaker":"Speaker","startTime":2838.86,"endTime":2844.619,"body":"of people but there's still a common theme in there enjoyment around the swimming so it's kind"},{"speaker":"Speaker","startTime":2844.619,"endTime":2844.619,"body":" "},{"speaker":"Speaker","startTime":2844.619,"endTime":2848.94,"body":"of things that connects us all so that's one of the things that we're kind of quite interested in"},{"speaker":"Speaker","startTime":2848.94,"endTime":2848.94,"body":" "},{"speaker":"Speaker","startTime":2848.94,"endTime":2854.3,"body":"especially in this podcast getting it out you know there's definitely an opportunity to get more"},{"speaker":"Speaker","startTime":2854.3,"endTime":2854.3,"body":" "},{"speaker":"Speaker","startTime":2854.3,"endTime":2859.82,"body":"people active in New Zealand and with the amount of water we've got around you know how do we get"},{"speaker":"Speaker","startTime":2859.82,"endTime":2859.82,"body":" "},{"speaker":"Speaker","startTime":2859.82,"endTime":2868.46,"body":"more people swimming do you get much in the way of do you sort of get any interaction with people"},{"speaker":"Speaker","startTime":2868.46,"endTime":2868.46,"body":" "},{"speaker":"Speaker","startTime":2868.46,"endTime":2873.34,"body":"who are sort of saying I'd like to learn and I'm an adult I'd like to learn how to swim is the"},{"speaker":"Speaker","startTime":2873.34,"endTime":2873.98,"body":" "},{"speaker":"Speaker","startTime":2873.98,"endTime":2879.98,"body":"very much of that that sort of comes your way or how can we improve the accessibility of swimming"},{"speaker":"Speaker","startTime":2879.98,"endTime":2880.059,"body":" "},{"speaker":"Speaker","startTime":2880.059,"endTime":2886.78,"body":"to people yeah so I do I actually do I have a little squad called improve beginners right then"},{"speaker":"Speaker","startTime":2886.78,"endTime":2886.78,"body":" "},{"speaker":"Speaker","startTime":2886.78,"endTime":2891.659,"body":"these this is the group for people who can swim a little bit usually they should be able to do"},{"speaker":"Speaker","startTime":2891.659,"endTime":2891.659,"body":" "},{"speaker":"Speaker","startTime":2891.659,"endTime":2897.179,"body":"already 25 meters and freestyle so they are willing to come and come and join the squad and"},{"speaker":"Speaker","startTime":2897.179,"endTime":2897.179,"body":" "},{"speaker":"Speaker","startTime":2897.179,"endTime":2902.139,"body":"then we do a lot of technique work in there and that is like this little spring block for them to"},{"speaker":"Speaker","startTime":2902.139,"endTime":2902.139,"body":" "},{"speaker":"Speaker","startTime":2902.139,"endTime":2907.659,"body":"go and start to be confident of even being around with other people because that could be also"},{"speaker":"Speaker","startTime":2907.659,"endTime":2907.739,"body":" "},{"speaker":"Speaker","startTime":2907.739,"endTime":2912.3,"body":"quite intimidating is like oh my god there's other people around me and the harm going to perform"},{"speaker":"Speaker","startTime":2912.3,"endTime":2912.3,"body":" "},{"speaker":"Speaker","startTime":2912.3,"endTime":2917.659,"body":"but it's like they're all kind of similar level so I teach them technique we're doing a little bit a"},{"speaker":"Speaker","startTime":2917.659,"endTime":2918.94,"body":" "},{"speaker":"Speaker","startTime":2918.94,"endTime":2923.26,"body":"more like a fitness work so they're just becoming confidence I've had people coming to the"},{"speaker":"Speaker","startTime":2923.26,"endTime":2923.26,"body":" "},{"speaker":"Speaker","startTime":2923.26,"endTime":2928.86,"body":"improve beginners and then an Iron Man after that so it's like you just need to I find there"},{"speaker":"Speaker","startTime":2928.86,"endTime":2928.86,"body":" "},{"speaker":"Speaker","startTime":2928.86,"endTime":2935.82,"body":"needs to be a space for adults because that's what I work most of it for them to feel it's safe"},{"speaker":"Speaker","startTime":2935.82,"endTime":2935.82,"body":" "},{"speaker":"Speaker","startTime":2935.82,"endTime":2945.019,"body":"it's like in not only like yeah it's safe not drowning but also that they are hurt and and feeling"},{"speaker":"Speaker","startTime":2945.019,"endTime":2945.019,"body":" "},{"speaker":"Speaker","startTime":2945.019,"endTime":2950.619,"body":"that they are met in the level that they're coming in rather than oh my god it's like deserve"},{"speaker":"Speaker","startTime":2950.619,"endTime":2951.34,"body":" "},{"speaker":"Speaker","startTime":2951.34,"endTime":2956.46,"body":"that's what I've tried to bring with my squad is having a different levels and people can come"},{"speaker":"Speaker","startTime":2956.46,"endTime":2956.46,"body":" "},{"speaker":"Speaker","startTime":2956.46,"endTime":2962.46,"body":"and feel that they are welcomed and I think that's the only way of bringing more people in is like"},{"speaker":"Speaker","startTime":2962.46,"endTime":2962.46,"body":" "},{"speaker":"Speaker","startTime":2962.46,"endTime":2966.86,"body":"so Dan Abel I'm sorry to interrupt you Dan Abel had a similar approach because you"},{"speaker":"Speaker","startTime":2966.86,"endTime":2966.86,"body":" "},{"speaker":"Speaker","startTime":2966.86,"endTime":2973.5,"body":"you're arriving there and you're literally putting yourself you're taking off all your"},{"speaker":"Speaker","startTime":2973.5,"endTime":2973.5,"body":" "},{"speaker":"Speaker","startTime":2973.5,"endTime":2979.739,"body":"coats you're exposing your tummy fat and you're exposing the fact that you're you know so you"},{"speaker":"Speaker","startTime":2979.739,"endTime":2979.739,"body":" "},{"speaker":"Speaker","startTime":2979.739,"endTime":2987.659,"body":"you're really putting yourself in a vulnerable position and when you're used to it I mean we"},{"speaker":"Speaker","startTime":2987.659,"endTime":2987.659,"body":" "},{"speaker":"Speaker","startTime":2987.659,"endTime":2993.179,"body":"don't think about it anymore I'll walk down the beach you know I feel rocks right but a lot of"},{"speaker":"Speaker","startTime":2993.179,"endTime":2993.179,"body":" "},{"speaker":"Speaker","startTime":2993.179,"endTime":2999.579,"body":"people for them that's not I don't want to do that you know so that's an important point right people"},{"speaker":"Speaker","startTime":2999.579,"endTime":2999.579,"body":" "},{"speaker":"Speaker","startTime":2999.579,"endTime":3006.46,"body":"need to feel comfortable then so my first entry into a squad I decided that I mean I grew up"},{"speaker":"Speaker","startTime":3006.46,"endTime":3006.46,"body":" "},{"speaker":"Speaker","startTime":3006.46,"endTime":3013.26,"body":"and I knew how to swim as in as in you sort of beginners I could I could do things and I decided"},{"speaker":"Speaker","startTime":3013.26,"endTime":3013.26,"body":" "},{"speaker":"Speaker","startTime":3013.26,"endTime":3020.3,"body":"to become a lifeguard so I started going down to the tips and I just swam just on my own until I"},{"speaker":"Speaker","startTime":3020.3,"endTime":3020.3,"body":" "},{"speaker":"Speaker","startTime":3020.3,"endTime":3026.699,"body":"was fast enough to actually do the test but I was swimming next to that the morning squad at the"},{"speaker":"Speaker","startTime":3026.699,"endTime":3026.699,"body":" "},{"speaker":"Speaker","startTime":3026.699,"endTime":3032.539,"body":"tips and I was swimming next to the fast lane and I just got seriously put off because these were"},{"speaker":"Speaker","startTime":3032.539,"endTime":3032.539,"body":" "},{"speaker":"Speaker","startTime":3032.539,"endTime":3038.78,"body":"these were really good swimmers you know and they're going two times your speed or more yeah and I"},{"speaker":"Speaker","startTime":3038.78,"endTime":3038.78,"body":" "},{"speaker":"Speaker","startTime":3038.78,"endTime":3044.539,"body":"just thought I it just made you feel so inadequate all the way through eventually I went back to"},{"speaker":"Speaker","startTime":3044.539,"endTime":3044.539,"body":" "},{"speaker":"Speaker","startTime":3044.539,"endTime":3049.739,"body":"the tips and I said you know do you do adults from classes and they sort of put me in there so I"},{"speaker":"Speaker","startTime":3049.739,"endTime":3049.739,"body":" "},{"speaker":"Speaker","startTime":3049.739,"endTime":3055.34,"body":"go and go and talk to that guy and he did a little assessment and said come to my squad"},{"speaker":"Speaker","startTime":3055.34,"endTime":3055.34,"body":" "},{"speaker":"Speaker","startTime":3055.34,"endTime":3061.099,"body":"and oh but it was too fast you know you go in the slow lane and all of a sudden I got in there"},{"speaker":"Speaker","startTime":3061.099,"endTime":3061.099,"body":" "},{"speaker":"Speaker","startTime":3061.099,"endTime":3068.3,"body":"and that was kind of my my entry into into swimming was acceptance into a lane where we were all"},{"speaker":"Speaker","startTime":3068.3,"endTime":3069.099,"body":" "},{"speaker":"Speaker","startTime":3069.099,"endTime":3075.739,"body":"very very similar and Vic was swimming in the lane that's when I when I met him and we all"},{"speaker":"Speaker","startTime":3075.739,"endTime":3075.739,"body":" "},{"speaker":"Speaker","startTime":3075.739,"endTime":3082.86,"body":"sort of grew together yeah yeah so it's and that's what when when I use the CSS for example"},{"speaker":"Speaker","startTime":3082.86,"endTime":3082.86,"body":" "},{"speaker":"Speaker","startTime":3082.86,"endTime":3089.099,"body":"that is also very easy for me to kind of put people in the right lane space because"},{"speaker":"Speaker","startTime":3089.099,"endTime":3089.739,"body":" "},{"speaker":"Speaker","startTime":3089.739,"endTime":3094.46,"body":"people are afraid that that there's one over they're not good enough which is often it's like"},{"speaker":"Speaker","startTime":3094.46,"endTime":3094.46,"body":" "},{"speaker":"Speaker","startTime":3094.46,"endTime":3101.099,"body":"I'm not good enough I'm like are you are good enough if you can swim you are good enough so I"},{"speaker":"Speaker","startTime":3101.099,"endTime":3101.099,"body":" "},{"speaker":"Speaker","startTime":3101.099,"endTime":3106.139,"body":"think it's also the perception of people it's like I'm not good enough I'm like you can swim"},{"speaker":"Speaker","startTime":3106.139,"endTime":3106.139,"body":" "},{"speaker":"Speaker","startTime":3106.139,"endTime":3111.9,"body":"you are absolutely fine you just need to little bit of get a courage in and then just come"},{"speaker":"Speaker","startTime":3111.9,"endTime":3111.9,"body":" "},{"speaker":"Speaker","startTime":3111.9,"endTime":3117.179,"body":"and just see how and learning from the others because this is how I learned swimming is I was looking"},{"speaker":"Speaker","startTime":3117.179,"endTime":3117.179,"body":" "},{"speaker":"Speaker","startTime":3117.179,"endTime":3122.78,"body":"somebody else and trying to learn from them but you learn from other people just literally looking"},{"speaker":"Speaker","startTime":3122.78,"endTime":3122.78,"body":" "},{"speaker":"Speaker","startTime":3122.78,"endTime":3128.86,"body":"around what's happening looking over the cross the lanes so that's like it's just we're humans"},{"speaker":"Speaker","startTime":3128.86,"endTime":3129.579,"body":" "},{"speaker":"Speaker","startTime":3129.579,"endTime":3135.26,"body":"so I'm just thinking back now when when I was sort of also trying to teach myself how to swim"},{"speaker":"Speaker","startTime":3135.26,"endTime":3135.26,"body":" "},{"speaker":"Speaker","startTime":3135.26,"endTime":3140.38,"body":"I'm sure it was part of swim smooth you'll be able to tell me right but there was a"},{"speaker":"Speaker","startTime":3140.38,"endTime":3142.699,"body":" "},{"speaker":"Speaker","startTime":3142.699,"endTime":3149.42,"body":"it was smartphones weren't like such a big thing so it was like on a laptop or on a computer and"},{"speaker":"Speaker","startTime":3149.42,"endTime":3149.42,"body":" "},{"speaker":"Speaker","startTime":3149.42,"endTime":3161.739,"body":"it was an animated sort of video of a dude called mr. smooth you used to be able to look at him"},{"speaker":"Speaker","startTime":3161.739,"endTime":3161.739,"body":" "},{"speaker":"Speaker","startTime":3161.739,"endTime":3167.019,"body":"from the front and from the side and yeah that's sort of you know you speak while looking at"},{"speaker":"Speaker","startTime":3167.019,"endTime":3167.019,"body":" "},{"speaker":"Speaker","startTime":3167.019,"endTime":3171.82,"body":"other people's from yeah so we have a mr. smooth but you must be careful when you google mr."},{"speaker":"Speaker","startTime":3171.82,"endTime":3171.9,"body":" "},{"speaker":"Speaker","startTime":3171.9,"endTime":3176.139,"body":"smooth because there's other stuff that comes up as well so which one will you look"},{"speaker":"Speaker","startTime":3176.139,"endTime":3179.98,"body":" "},{"speaker":"Speaker","startTime":3179.98,"endTime":3186.539,"body":"that's why it's so much just a smooth he's doing around there yeah yeah well it's not using"},{"speaker":"Speaker","startTime":3186.539,"endTime":3187.099,"body":" "},{"speaker":"Speaker","startTime":3187.099,"endTime":3192.059,"body":"uh the gentleman hazel actually so it's one of the little plants and we did um we did an"},{"speaker":"Speaker","startTime":3192.059,"endTime":3192.059,"body":" "},{"speaker":"Speaker","startTime":3192.059,"endTime":3196.78,"body":"animation of him and then we have a swinger so that's why that comes we have a swim types"},{"speaker":"Speaker","startTime":3196.78,"endTime":3196.78,"body":" "},{"speaker":"Speaker","startTime":3196.78,"endTime":3203.179,"body":"yeah six six different swim types and then smooth and so to say swinger which we're calling"},{"speaker":"Speaker","startTime":3203.179,"endTime":3203.179,"body":" "},{"speaker":"Speaker","startTime":3203.179,"endTime":3208.619,"body":"a people that are more ocean swimmers you know if you go google mr. smooth and swingers all"},{"speaker":"Speaker","startTime":3208.619,"endTime":3208.619,"body":" "},{"speaker":"Speaker","startTime":3208.619,"endTime":3217.099,"body":"together that's why you should look at it let's travel yeah so we we do use yeah and used to have"},{"speaker":"Speaker","startTime":3217.099,"endTime":3217.179,"body":" "},{"speaker":"Speaker","startTime":3217.179,"endTime":3227.659,"body":"animations and stuff so we'll use them so so question from Mars out how do i increase stroke rate"},{"speaker":"Speaker","startTime":3227.659,"endTime":3227.659,"body":" "},{"speaker":"Speaker","startTime":3227.659,"endTime":3231.9,"body":"what can i do to increase stroke rate do you have to increase stroke rate that's the first question"},{"speaker":"Speaker","startTime":3231.9,"endTime":3232.619,"body":" "},{"speaker":"Speaker","startTime":3232.619,"endTime":3238.699,"body":"i look like i'm swimming in slow motion so in before i can probably say that you have to"},{"speaker":"Speaker","startTime":3238.699,"endTime":3238.78,"body":" "},{"speaker":"Speaker","startTime":3238.78,"endTime":3248.219,"body":"i've got an odcation at a chord yeah but we need to put we need to look at it um so there there is no"},{"speaker":"Speaker","startTime":3248.219,"endTime":3248.219,"body":" "},{"speaker":"Speaker","startTime":3248.219,"endTime":3255.9,"body":"need always to increase the stroke rate if there is no problem with it so why is it such such a thing"},{"speaker":"Speaker","startTime":3255.9,"endTime":3256.699,"body":" "},{"speaker":"Speaker","startTime":3256.699,"endTime":3265.9,"body":"for people to measure stroke rate is it just you for example on a marathon swim one of the"},{"speaker":"Speaker","startTime":3265.9,"endTime":3265.9,"body":" "},{"speaker":"Speaker","startTime":3265.9,"endTime":3273.659,"body":"requirements from from an observer perspective is to track stroke rate through the marathon swim"},{"speaker":"Speaker","startTime":3273.659,"endTime":3274.46,"body":" "},{"speaker":"Speaker","startTime":3274.46,"endTime":3279.82,"body":"so i'm assuming that it's potentially to see that the stroke rate is not dropping dramatically so"},{"speaker":"Speaker","startTime":3279.82,"endTime":3279.82,"body":" "},{"speaker":"Speaker","startTime":3279.82,"endTime":3285.42,"body":"we're looking hypothermia we're probably looking at you more medical issues and kind of saying how"},{"speaker":"Speaker","startTime":3285.42,"endTime":3285.42,"body":" "},{"speaker":"Speaker","startTime":3285.42,"endTime":3292.059,"body":"the swimmer is doing physically because the stroke rate ball going to decrease because it's going"},{"speaker":"Speaker","startTime":3292.059,"endTime":3292.059,"body":" "},{"speaker":"Speaker","startTime":3292.059,"endTime":3300.139,"body":"to be longer yeah so but it's to increase the stroke rate you need to probably look at what your"},{"speaker":"Speaker","startTime":3300.139,"endTime":3300.139,"body":" "},{"speaker":"Speaker","startTime":3300.139,"endTime":3304.38,"body":"catch is doing but it's before you can look at your catch you probably need to look at what is"},{"speaker":"Speaker","startTime":3304.38,"endTime":3304.38,"body":" "},{"speaker":"Speaker","startTime":3304.38,"endTime":3310.219,"body":"your hand entry is doing what is your alignment in there so it's really like a cascading effect"},{"speaker":"Speaker","startTime":3310.219,"endTime":3310.219,"body":" "},{"speaker":"Speaker","startTime":3310.219,"endTime":3316.059,"body":"but we tend to kind of yeah so the stroke rate is important for ocean swimming definitely"},{"speaker":"Speaker","startTime":3316.059,"endTime":3316.059,"body":" "},{"speaker":"Speaker","startTime":3316.059,"endTime":3321.26,"body":"so we're for more smooth type of swimmers which is a longer stroke we need to be able to adapt"},{"speaker":"Speaker","startTime":3321.26,"endTime":3321.26,"body":" "},{"speaker":"Speaker","startTime":3321.26,"endTime":3327.099,"body":"to stroke rate a little bit more compared to like what we're doing in a pool so it is a little"},{"speaker":"Speaker","startTime":3327.099,"endTime":3327.099,"body":" "},{"speaker":"Speaker","startTime":3327.099,"endTime":3332.139,"body":"bit quicker getting into this catch phase and then actually engaging with the water slightly quicker"},{"speaker":"Speaker","startTime":3332.139,"endTime":3333.5,"body":" "},{"speaker":"Speaker","startTime":3333.5,"endTime":3338.619,"body":"what happens when you go out and it's a real lumpy wavy day out in the ocean and you and you've"},{"speaker":"Speaker","startTime":3338.619,"endTime":3338.619,"body":" "},{"speaker":"Speaker","startTime":3338.619,"endTime":3345.42,"body":"not got your sort of head wrapped around long and smooth easy strokes could it change it up a bit"},{"speaker":"Speaker","startTime":3345.42,"endTime":3345.42,"body":" "},{"speaker":"Speaker","startTime":3345.42,"endTime":3350.059,"body":"you have to change yeah because otherwise you will be mercy of the waves unfortunately and you feel"},{"speaker":"Speaker","startTime":3350.059,"endTime":3350.139,"body":" "},{"speaker":"Speaker","startTime":3350.139,"endTime":3356.059,"body":"like you're going to go one step forward two steps back and you might end up in a beach yeah so"},{"speaker":"Speaker","startTime":3356.059,"endTime":3356.059,"body":" "},{"speaker":"Speaker","startTime":3356.059,"endTime":3362.619,"body":"it is really it is a good challenge for a pool swimmer's definitely who who have not done"},{"speaker":"Speaker","startTime":3362.619,"endTime":3362.619,"body":" "},{"speaker":"Speaker","startTime":3362.619,"endTime":3369.019,"body":"ocean swimming and then kind of get it in this wild world of waves other people"},{"speaker":"Speaker","startTime":3369.019,"endTime":3369.9,"body":" "},{"speaker":"Speaker","startTime":3369.9,"endTime":3376.619,"body":"depth of the water so all this kind of interesting thing so I've gone through that yeah just to"},{"speaker":"Speaker","startTime":3376.619,"endTime":3376.619,"body":" "},{"speaker":"Speaker","startTime":3376.619,"endTime":3382.38,"body":"learn how to swim around a take a corner around a boys is a bit of a technique yes of course"},{"speaker":"Speaker","startTime":3382.38,"endTime":3382.38,"body":" "},{"speaker":"Speaker","startTime":3382.38,"endTime":3388.139,"body":"yeah do you take your swim squad to the ocean for ocean sessions um I skipped it actually last"},{"speaker":"Speaker","startTime":3388.139,"endTime":3388.139,"body":" "},{"speaker":"Speaker","startTime":3388.139,"endTime":3394.219,"body":"year but uh most of the years yes I've not done actually a specific ocean swim sessions where"},{"speaker":"Speaker","startTime":3394.219,"endTime":3394.219,"body":" "},{"speaker":"Speaker","startTime":3394.219,"endTime":3400.94,"body":"we're going through most of it actually your tactics you're changing your stroke you're citing"},{"speaker":"Speaker","startTime":3400.94,"endTime":3401.019,"body":" "},{"speaker":"Speaker","startTime":3401.019,"endTime":3407.42,"body":"hard to draft hard to go around the boys but then also starting using a little bit of CSS"},{"speaker":"Speaker","startTime":3407.42,"endTime":3407.42,"body":" "},{"speaker":"Speaker","startTime":3407.42,"endTime":3412.619,"body":"there as well so we can do quite a fun sessions where it actually comes more measurable of"},{"speaker":"Speaker","startTime":3412.619,"endTime":3412.619,"body":" "},{"speaker":"Speaker","startTime":3412.619,"endTime":3417.26,"body":"effort wise rather than just swimming in ocean so there's like a very different kind of approach"},{"speaker":"Speaker","startTime":3417.26,"endTime":3417.26,"body":" "},{"speaker":"Speaker","startTime":3417.26,"endTime":3422.699,"body":"of like it's going to be actually coached and we are usually take a markdown boys which is like"},{"speaker":"Speaker","startTime":3422.699,"endTime":3422.699,"body":" "},{"speaker":"Speaker","startTime":3422.699,"endTime":3429.42,"body":"a 400 meter kind of a kind of a triangle so we work around that depending whatever I want to do"},{"speaker":"Speaker","startTime":3429.42,"endTime":3429.42,"body":" "},{"speaker":"Speaker","startTime":3429.42,"endTime":3434.78,"body":"in there and what's the kind of the goal of the session here oh that sounds like hard work yeah"},{"speaker":"Speaker","startTime":3434.78,"endTime":3434.78,"body":" "},{"speaker":"Speaker","startTime":3434.78,"endTime":3441.099,"body":"so what's the rules with triathlon you're you're a lot of drafts in the water you definitely want"},{"speaker":"Speaker","startTime":3441.099,"endTime":3441.099,"body":" "},{"speaker":"Speaker","startTime":3441.099,"endTime":3446.46,"body":"to draft in the water unless you're the fastest person you want to draft in the water yeah and the"},{"speaker":"Speaker","startTime":3446.46,"endTime":3446.46,"body":" "},{"speaker":"Speaker","startTime":3446.46,"endTime":3456.78,"body":"best place to draft is that like on the feet or to the side or well it really depends even what is"},{"speaker":"Speaker","startTime":3456.78,"endTime":3456.78,"body":" "},{"speaker":"Speaker","startTime":3456.78,"endTime":3463.179,"body":"your comfort in there so like to draft somebody on the side you need to be able to go pretty close"},{"speaker":"Speaker","startTime":3463.179,"endTime":3463.179,"body":" "},{"speaker":"Speaker","startTime":3463.179,"endTime":3469.34,"body":"to them and be comfortable also breathing towards the person that you're expressing and kicking"},{"speaker":"Speaker","startTime":3469.34,"endTime":3469.34,"body":" "},{"speaker":"Speaker","startTime":3469.34,"endTime":3475.26,"body":"in you yeah it's more about actually being close to it and then basically getting the arm rhythm"},{"speaker":"Speaker","startTime":3475.26,"endTime":3475.26,"body":" "},{"speaker":"Speaker","startTime":3475.26,"endTime":3482.059,"body":"more kind of sync what the other person is doing but kind of on the feet some people find it"},{"speaker":"Speaker","startTime":3482.059,"endTime":3482.059,"body":" "},{"speaker":"Speaker","startTime":3482.059,"endTime":3485.98,"body":"easier are personally find it probably on the hips is better because you don't have this really"},{"speaker":"Speaker","startTime":3485.98,"endTime":3485.98,"body":" "},{"speaker":"Speaker","startTime":3485.98,"endTime":3492.139,"body":"disturbed water which comes from your feet yes so yeah so I think from the hips is actually more"},{"speaker":"Speaker","startTime":3492.139,"endTime":3492.139,"body":" "},{"speaker":"Speaker","startTime":3492.139,"endTime":3498.38,"body":"beneficial if you if you if you know how to do it but you do need to be pretty close in there"},{"speaker":"Speaker","startTime":3498.38,"endTime":3498.38,"body":" "},{"speaker":"Speaker","startTime":3498.38,"endTime":3507.179,"body":"it's pretty good at the close but it's also when it comes to the drafting you can't just blindly"},{"speaker":"Speaker","startTime":3507.179,"endTime":3507.179,"body":" "},{"speaker":"Speaker","startTime":3507.179,"endTime":3511.5,"body":"follow a person on the front you actually need to be able to cite as well so there might be going"},{"speaker":"Speaker","startTime":3511.5,"endTime":3511.579,"body":" "},{"speaker":"Speaker","startTime":3511.579,"endTime":3516.539,"body":"of course right so there's no point of actually drafting if this person doesn't know so yeah"},{"speaker":"Speaker","startTime":3516.539,"endTime":3516.539,"body":" "},{"speaker":"Speaker","startTime":3516.539,"endTime":3521.42,"body":"so you need to pick your good sizes I've made that mistake so many times because you"},{"speaker":"Speaker","startTime":3521.42,"endTime":3521.9,"body":" "},{"speaker":"Speaker","startTime":3521.9,"endTime":3529.179,"body":"spend so much time just concentrating on the draft yeah and by the time I've sort of looked up"},{"speaker":"Speaker","startTime":3529.179,"endTime":3530.3,"body":" "},{"speaker":"Speaker","startTime":3530.3,"endTime":3535.34,"body":"you know I'm of course complete and it takes me so much longer to do but especially if you start"},{"speaker":"Speaker","startTime":3535.34,"endTime":3535.34,"body":" "},{"speaker":"Speaker","startTime":3535.34,"endTime":3539.579,"body":"drafting somebody who doesn't like being drafted and they're keeping on moving away from you"},{"speaker":"Speaker","startTime":3539.579,"endTime":3540.059,"body":" "},{"speaker":"Speaker","startTime":3540.059,"endTime":3546.619,"body":"yeah my problem is I draft of shazil right because he shazil's my last little special needs"},{"speaker":"Speaker","startTime":3546.619,"endTime":3546.619,"body":" "},{"speaker":"Speaker","startTime":3546.619,"endTime":3552.3,"body":"by the other swimmer then I'll he's a stronger swimmer than me so I'll be drafting of him"},{"speaker":"Speaker","startTime":3552.3,"endTime":3553.019,"body":" "},{"speaker":"Speaker","startTime":3553.019,"endTime":3559.579,"body":"but he doesn't really keep where he's swimming to right so he'll just swim and if I lose concentration"},{"speaker":"Speaker","startTime":3559.579,"endTime":3559.579,"body":" "},{"speaker":"Speaker","startTime":3559.579,"endTime":3567.019,"body":"I'm like whoa okay we got it we got to go back there all right both of you are swimming"},{"speaker":"Speaker","startTime":3567.019,"endTime":3567.019,"body":" "},{"speaker":"Speaker","startTime":3567.019,"endTime":3573.099,"body":"into each other the entire time it's it's quite a he like I'm watching yeah yeah what's the"},{"speaker":"Speaker","startTime":3573.099,"endTime":3573.099,"body":" "},{"speaker":"Speaker","startTime":3573.099,"endTime":3581.179,"body":"furtherest you've swam oh probably um I've done a quite a few uh longest ones uh been in in"},{"speaker":"Speaker","startTime":3581.179,"endTime":3581.179,"body":" "},{"speaker":"Speaker","startTime":3581.179,"endTime":3587.42,"body":"Thailand yeah they just um with the tin cane there yeah they let us lose when it was sundering and"},{"speaker":"Speaker","startTime":3587.42,"endTime":3587.42,"body":" "},{"speaker":"Speaker","startTime":3587.42,"endTime":3592.94,"body":"and raining and I was oh my god if I'm gonna go out of here live I'm pretty lucky"},{"speaker":"Speaker","startTime":3592.94,"endTime":3592.94,"body":" "},{"speaker":"Speaker","startTime":3592.94,"endTime":3598.38,"body":"yes and um probably the most amazing swimmer I've actually done is rotten swim"},{"speaker":"Speaker","startTime":3598.38,"endTime":3598.38,"body":" "},{"speaker":"Speaker","startTime":3598.38,"endTime":3603.019,"body":"oh got you oh you've done rottenest yeah but I did as a team but I probably ended up swimming"},{"speaker":"Speaker","startTime":3603.019,"endTime":3603.019,"body":" "},{"speaker":"Speaker","startTime":3603.019,"endTime":3609.579,"body":"most of it so you know that that's like 20 just that's just under 19 yeah just under 20 according to"},{"speaker":"Speaker","startTime":3609.579,"endTime":3609.579,"body":" "},{"speaker":"Speaker","startTime":3609.579,"endTime":3616.059,"body":"Mike yeah okay that's that's one of the most epic races I've ever done and that's from the mainland"},{"speaker":"Speaker","startTime":3616.059,"endTime":3616.059,"body":" "},{"speaker":"Speaker","startTime":3616.059,"endTime":3621.9,"body":"to right near start yeah yeah yeah yeah and then was without wits it's nice because that's that's"},{"speaker":"Speaker","startTime":3621.9,"endTime":3621.9,"body":" "},{"speaker":"Speaker","startTime":3621.9,"endTime":3627.5,"body":"kind of the regulation in the okay but really I didn't know that okay that's cool but it's about"},{"speaker":"Speaker","startTime":3627.5,"endTime":3627.5,"body":" "},{"speaker":"Speaker","startTime":3627.5,"endTime":3636.219,"body":"a 20 degrees from yeah but it's very I think we had a pretty good year we had a quite a big swell but"},{"speaker":"Speaker","startTime":3636.219,"endTime":3636.219,"body":" "},{"speaker":"Speaker","startTime":3636.219,"endTime":3643.42,"body":"last next year when I was coaching an athlete who was racing there and she was just cutting the"},{"speaker":"Speaker","startTime":3643.42,"endTime":3643.5,"body":" "},{"speaker":"Speaker","startTime":3643.5,"endTime":3648.3,"body":"cut of time where they actually start pulling people out because of the hypothermia and the swell"},{"speaker":"Speaker","startTime":3648.3,"endTime":3648.3,"body":" "},{"speaker":"Speaker","startTime":3648.3,"endTime":3655.659,"body":"is becoming so big yes they can't rescue anymore so yeah and then last this year it was this year"},{"speaker":"Speaker","startTime":3655.659,"endTime":3655.659,"body":" "},{"speaker":"Speaker","startTime":3655.659,"endTime":3661.659,"body":"when it was cancelled because no this year they got through the previous year so yeah so this"},{"speaker":"Speaker","startTime":3661.659,"endTime":3662.699,"body":" "},{"speaker":"Speaker","startTime":3662.699,"endTime":3668.86,"body":"swim can be really detrimental yeah for that yeah so you would have had to have had your own"},{"speaker":"Speaker","startTime":3668.86,"endTime":3668.86,"body":" "},{"speaker":"Speaker","startTime":3668.86,"endTime":3674.78,"body":"kayaker or boat with you yeah yeah kayaker and boat and yeah how did you find that because that"},{"speaker":"Speaker","startTime":3674.78,"endTime":3674.78,"body":" "},{"speaker":"Speaker","startTime":3674.78,"endTime":3680.219,"body":"would have been different to your normal sort of triathlon tubs for me yeah I was scared yeah I was"},{"speaker":"Speaker","startTime":3680.219,"endTime":3680.219,"body":" "},{"speaker":"Speaker","startTime":3680.219,"endTime":3685.98,"body":"I was quite nervous very different yeah yeah but it was yeah how did you prepare for that oh I"},{"speaker":"Speaker","startTime":3685.98,"endTime":3685.98,"body":" "},{"speaker":"Speaker","startTime":3685.98,"endTime":3693.019,"body":"still did a lot of red mist red mist as well was the god too but yeah longer distances we're just"},{"speaker":"Speaker","startTime":3693.019,"endTime":3693.579,"body":" "},{"speaker":"Speaker","startTime":3693.579,"endTime":3698.46,"body":"eight kilometers in a certain session so yeah did you use back on the running and cycling"},{"speaker":"Speaker","startTime":3698.46,"endTime":3698.46,"body":" "},{"speaker":"Speaker","startTime":3698.46,"endTime":3703.5,"body":"prior to that or yeah so I didn't I didn't do much of a long distance then yeah I did most of"},{"speaker":"Speaker","startTime":3703.5,"endTime":3703.5,"body":" "},{"speaker":"Speaker","startTime":3703.5,"endTime":3708.38,"body":"the understanding point three so not like a full armistice yeah and would it be fair to say like"},{"speaker":"Speaker","startTime":3708.38,"endTime":3708.38,"body":" "},{"speaker":"Speaker","startTime":3708.38,"endTime":3715.82,"body":"after a 20k swim which is I mean that's probably the equivalent to like a running marathon tubs"},{"speaker":"Speaker","startTime":3715.82,"endTime":3715.82,"body":" "},{"speaker":"Speaker","startTime":3715.82,"endTime":3721.739,"body":"no no so it's just like almost a double marathon yeah yeah yeah it's a long day out there"},{"speaker":"Speaker","startTime":3721.739,"endTime":3722.3,"body":" "},{"speaker":"Speaker","startTime":3722.3,"endTime":3730.619,"body":"it was a long day for us that's right the marathon swim in the Olympics is 10k so I've always"},{"speaker":"Speaker","startTime":3730.619,"endTime":3730.619,"body":" "},{"speaker":"Speaker","startTime":3730.619,"endTime":3738.699,"body":"just taken it that you can run four k's for every one k that you swim that it's it's it's close"},{"speaker":"Speaker","startTime":3738.699,"endTime":3738.699,"body":" "},{"speaker":"Speaker","startTime":3738.699,"endTime":3748.78,"body":"enough that you can sort of put it together but recovery better would you find or maybe I'm I'm"},{"speaker":"Speaker","startTime":3748.78,"endTime":3748.78,"body":" "},{"speaker":"Speaker","startTime":3748.78,"endTime":3755.659,"body":"not telling you I'm asking you would you have found the day or two after a 20k swim your body"},{"speaker":"Speaker","startTime":3755.659,"endTime":3755.659,"body":" "},{"speaker":"Speaker","startTime":3755.659,"endTime":3760.699,"body":"will cover us quicker than what it would after like an iron man or something like that well let's"},{"speaker":"Speaker","startTime":3760.699,"endTime":3760.699,"body":" "},{"speaker":"Speaker","startTime":3760.699,"endTime":3766.139,"body":"face them I haven't I didn't do this as a 20 probably yeah yeah yeah I got a team for the team yes"},{"speaker":"Speaker","startTime":3766.139,"endTime":3766.139,"body":" "},{"speaker":"Speaker","startTime":3766.139,"endTime":3771.42,"body":"but well it really depends like how good are your shoulders yeah like how good is your technique"},{"speaker":"Speaker","startTime":3771.42,"endTime":3771.42,"body":" "},{"speaker":"Speaker","startTime":3771.42,"endTime":3776.46,"body":"because it's the same muscle group yeah it's like really if you if you're taking good care of your"},{"speaker":"Speaker","startTime":3776.46,"endTime":3776.46,"body":" "},{"speaker":"Speaker","startTime":3776.46,"endTime":3781.98,"body":"shoulders like maybe you're not really sore maybe like you're gonna be still sore everybody's"},{"speaker":"Speaker","startTime":3781.98,"endTime":3781.98,"body":" "},{"speaker":"Speaker","startTime":3781.98,"endTime":3790.139,"body":"gonna be sore but yeah so but it's like yeah for an iron man it definitely takes me good two weeks"},{"speaker":"Speaker","startTime":3790.139,"endTime":3790.139,"body":" "},{"speaker":"Speaker","startTime":3790.139,"endTime":3795.26,"body":"to kind of feel like I want to jump them back in them kind of on my trainer and do a lot of"},{"speaker":"Speaker","startTime":3795.26,"endTime":3795.26,"body":" "},{"speaker":"Speaker","startTime":3795.26,"endTime":3801.9,"body":"stuff so yeah so definitely different to doing three sports or one sport which is more"},{"speaker":"Speaker","startTime":3801.9,"endTime":3801.9,"body":" "},{"speaker":"Speaker","startTime":3801.9,"endTime":3808.619,"body":"on a shoulder-based cardiovascular so okay this is a bit of a I'm putting on the spot right but"},{"speaker":"Speaker","startTime":3808.619,"endTime":3810.539,"body":" "},{"speaker":"Speaker","startTime":3810.539,"endTime":3818.699,"body":"swimmers runners cyclists triathletes who's the coolest bench the swimmers or the cyclists"},{"speaker":"Speaker","startTime":3818.699,"endTime":3821.26,"body":" "},{"speaker":"Speaker","startTime":3821.26,"endTime":3825.82,"body":"well the difference is that in the swimming you hear it's basically in the water you're clearly"},{"speaker":"Speaker","startTime":3825.82,"endTime":3826.699,"body":" "},{"speaker":"Speaker","startTime":3826.699,"endTime":3833.579,"body":"clearly not having a chat in there so I think the swimmers don't make treffy terms deep"},{"speaker":"Speaker","startTime":3833.579,"endTime":3833.579,"body":" "},{"speaker":"Speaker","startTime":3833.579,"endTime":3839.5,"body":"right true so it is a bit of a I think the social aspect for the cycling is definitely"},{"speaker":"Speaker","startTime":3839.5,"endTime":3840.139,"body":" "},{"speaker":"Speaker","startTime":3840.139,"endTime":3844.94,"body":"little bit more appealing for some people rather hit down and keep swimming and following the"},{"speaker":"Speaker","startTime":3844.94,"endTime":3844.94,"body":" "},{"speaker":"Speaker","startTime":3844.94,"endTime":3853.099,"body":"black line so but yeah how can we get more people from other sports running cycling whatever into"},{"speaker":"Speaker","startTime":3853.099,"endTime":3853.9,"body":" "},{"speaker":"Speaker","startTime":3853.9,"endTime":3860.059,"body":"oceans for me but what do you reckon is the biggest obstacle for them um well if they don't know"},{"speaker":"Speaker","startTime":3860.059,"endTime":3860.059,"body":" "},{"speaker":"Speaker","startTime":3860.059,"endTime":3865.82,"body":"how to learn to swim yeah that's probably first step so we can we can give your details right so"},{"speaker":"Speaker","startTime":3865.82,"endTime":3865.82,"body":" "},{"speaker":"Speaker","startTime":3865.82,"endTime":3869.739,"body":"they're going to contact you directly and you're going to teach them yeah but then we actually"},{"speaker":"Speaker","startTime":3869.739,"endTime":3869.739,"body":" "},{"speaker":"Speaker","startTime":3869.739,"endTime":3873.9,"body":"have acquired a lot of cool stuff in New Zealand which is like the beach series which is really"},{"speaker":"Speaker","startTime":3873.9,"endTime":3873.9,"body":" "},{"speaker":"Speaker","startTime":3873.9,"endTime":3879.019,"body":"accommodating for people to do like this so yeah yeah so you actually have a good little"},{"speaker":"Speaker","startTime":3879.019,"endTime":3879.019,"body":" "},{"speaker":"Speaker","startTime":3879.019,"endTime":3884.059,"body":"opportunities which is not kind of oh my god I need to do two kilometers of swimming in ocean I"},{"speaker":"Speaker","startTime":3884.059,"endTime":3884.059,"body":" "},{"speaker":"Speaker","startTime":3884.059,"endTime":3890.539,"body":"don't know what to do yeah you can start doing a little small steps yeah all right um and then"},{"speaker":"Speaker","startTime":3890.539,"endTime":3890.539,"body":" "},{"speaker":"Speaker","startTime":3890.539,"endTime":3897.099,"body":"with with my squad so hopefully next year kind of take them back again so my improve my little"},{"speaker":"Speaker","startTime":3897.099,"endTime":3897.099,"body":" "},{"speaker":"Speaker","startTime":3897.099,"endTime":3901.9,"body":"improve beginners yeah don't go to the ocean so I will do like a small little things with them"},{"speaker":"Speaker","startTime":3901.9,"endTime":3901.9,"body":" "},{"speaker":"Speaker","startTime":3901.9,"endTime":3908.699,"body":"just to kind of really talking always the dangers of course because ocean is not a pool"},{"speaker":"Speaker","startTime":3908.699,"endTime":3908.699,"body":" "},{"speaker":"Speaker","startTime":3908.699,"endTime":3914.699,"body":"let's face it always a body system never go alone in my head even if you good swim out I will never"},{"speaker":"Speaker","startTime":3914.699,"endTime":3914.699,"body":" "},{"speaker":"Speaker","startTime":3914.699,"endTime":3920.86,"body":"go alone um that's what my rule of thumb is yeah and then just yeah talking about the skills and"},{"speaker":"Speaker","startTime":3920.86,"endTime":3920.86,"body":" "},{"speaker":"Speaker","startTime":3920.86,"endTime":3926.139,"body":"stuff and talking about the currents talking about the waves like all this kind of things that you"},{"speaker":"Speaker","startTime":3926.139,"endTime":3926.139,"body":" "},{"speaker":"Speaker","startTime":3926.139,"endTime":3932.539,"body":"don't really encounter at the pool so yeah so I think it's it's a part of a little bit education"},{"speaker":"Speaker","startTime":3932.539,"endTime":3932.539,"body":" "},{"speaker":"Speaker","startTime":3932.539,"endTime":3937.5,"body":"let's face it we also would probably need more pool space that people actually can go and enjoy"},{"speaker":"Speaker","startTime":3937.5,"endTime":3937.5,"body":" "},{"speaker":"Speaker","startTime":3937.5,"endTime":3946.3,"body":"swimming because it is clearly I think working in the space I know how constrained it is so"},{"speaker":"Speaker","startTime":3946.3,"endTime":3947.019,"body":" "},{"speaker":"Speaker","startTime":3947.019,"endTime":3950.86,"body":"and of course it comes from from the young children as well it's like when the children are"},{"speaker":"Speaker","startTime":3950.86,"endTime":3950.86,"body":" "},{"speaker":"Speaker","startTime":3950.86,"endTime":3956.059,"body":"learning to swim and did the parents take him to the sea my parents never took me to the sea so"},{"speaker":"Speaker","startTime":3956.059,"endTime":3956.059,"body":" "},{"speaker":"Speaker","startTime":3956.059,"endTime":3961.5,"body":"it's clearly something that they didn't know how to swim so clearly then I'm gonna come and"},{"speaker":"Speaker","startTime":3961.5,"endTime":3961.5,"body":" "},{"speaker":"Speaker","startTime":3961.5,"endTime":3967.659,"body":"bring your children yes because you can't say them so yeah so it is I think it just comes from"},{"speaker":"Speaker","startTime":3967.659,"endTime":3967.659,"body":" "},{"speaker":"Speaker","startTime":3967.659,"endTime":3972.94,"body":"the from the children but it's also what is opportunities yeah a lot of opportunities but"},{"speaker":"Speaker","startTime":3972.94,"endTime":3973.5,"body":" "},{"speaker":"Speaker","startTime":3973.5,"endTime":3978.94,"body":"taking advantage of all beach series and kind of small little events that we have we are spoiled today"},{"speaker":"Speaker","startTime":3978.94,"endTime":3978.94,"body":" "},{"speaker":"Speaker","startTime":3978.94,"endTime":3985.42,"body":"yeah so I think there is opportunities and just more people being kind of willing to probably give"},{"speaker":"Speaker","startTime":3985.42,"endTime":3985.42,"body":" "},{"speaker":"Speaker","startTime":3985.42,"endTime":3994.539,"body":"a go as well so from your point of view you've got the swim squad going but you also do individuals"},{"speaker":"Speaker","startTime":3994.539,"endTime":3994.539,"body":" "},{"speaker":"Speaker","startTime":3994.539,"endTime":4000.94,"body":"and video analysis as well yes so people can reach out to you yeah so video analysis yeah video"},{"speaker":"Speaker","startTime":4000.94,"endTime":4000.94,"body":" "},{"speaker":"Speaker","startTime":4000.94,"endTime":4006.699,"body":"analysis is a big thing that I've done yeah so many years now and that's for the swim smooth is"},{"speaker":"Speaker","startTime":4006.699,"endTime":4006.699,"body":" "},{"speaker":"Speaker","startTime":4006.699,"endTime":4013.659,"body":"also what kind of attracted me in the first is like video analysis showing people what they do"},{"speaker":"Speaker","startTime":4013.659,"endTime":4014.619,"body":" "},{"speaker":"Speaker","startTime":4014.619,"endTime":4020.059,"body":"really explaining very simply actually that's kind of our kind of a method in a way is making"},{"speaker":"Speaker","startTime":4020.059,"endTime":4020.059,"body":" "},{"speaker":"Speaker","startTime":4020.059,"endTime":4025.9,"body":"a really cause and effects of people feel like so maybe it's not a rocket sign actually it is quite"},{"speaker":"Speaker","startTime":4025.9,"endTime":4025.9,"body":" "},{"speaker":"Speaker","startTime":4025.9,"endTime":4031.26,"body":"a lot of like understanding how one things lead to another so I think it's such an amazing way"},{"speaker":"Speaker","startTime":4031.26,"endTime":4031.26,"body":" "},{"speaker":"Speaker","startTime":4031.26,"endTime":4037.34,"body":"of learn about yourself actually and I get your framework is like okay rather than gonna go and"},{"speaker":"Speaker","startTime":4037.34,"endTime":4037.34,"body":" "},{"speaker":"Speaker","startTime":4037.34,"endTime":4042.3,"body":"try to work on everything you actually may not need to work on everything you might just need to"},{"speaker":"Speaker","startTime":4042.3,"endTime":4042.3,"body":" "},{"speaker":"Speaker","startTime":4042.3,"endTime":4048.78,"body":"fix one two things yeah and you're ready he's like oh my god that just feels so much easier so"},{"speaker":"Speaker","startTime":4048.78,"endTime":4048.78,"body":" "},{"speaker":"Speaker","startTime":4048.78,"endTime":4055.099,"body":"it's just a kind of yeah I find it so useful it's and you don't need to be a kind of a great"},{"speaker":"Speaker","startTime":4055.099,"endTime":4055.099,"body":" "},{"speaker":"Speaker","startTime":4055.099,"endTime":4060.3,"body":"domain or to do it's like if you can swim we can already do it and then you kind of start seeing"},{"speaker":"Speaker","startTime":4060.3,"endTime":4060.3,"body":" "},{"speaker":"Speaker","startTime":4060.3,"endTime":4065.5,"body":"it's like oh yeah this is what I move because the perception in the water is so different"},{"speaker":"Speaker","startTime":4065.5,"endTime":4065.5,"body":" "},{"speaker":"Speaker","startTime":4065.5,"endTime":4070.219,"body":"if you would be taking a person to the dry land and that's going to do a movement so yeah"},{"speaker":"Speaker","startTime":4070.219,"endTime":4070.219,"body":" "},{"speaker":"Speaker","startTime":4070.219,"endTime":4076.86,"body":"cool so if somebody wanted to get hold of you for this what's the best way is it through the yeah"},{"speaker":"Speaker","startTime":4076.86,"endTime":4076.86,"body":" "},{"speaker":"Speaker","startTime":4076.86,"endTime":4081.579,"body":"so swim swim to Auckland that's the easiest way to kind of find your line or swim swim to Auckland"},{"speaker":"Speaker","startTime":4081.579,"endTime":4081.579,"body":" "},{"speaker":"Speaker","startTime":4081.579,"endTime":4088.78,"body":"we'll put a link to the website in the show notes and yeah people can can get hold of you"},{"speaker":"Speaker","startTime":4088.78,"endTime":4088.78,"body":" "},{"speaker":"Speaker","startTime":4088.78,"endTime":4096.779,"body":"yeah if they want yeah that's very cool what's next for you I've just started my big prep for"},{"speaker":"Speaker","startTime":4096.779,"endTime":4096.779,"body":" "},{"speaker":"Speaker","startTime":4096.779,"endTime":4102.22,"body":"a carnival champ so this is going to be the Hawaii this year that's awesome so yeah so it's going"},{"speaker":"Speaker","startTime":4102.22,"endTime":4102.22,"body":" "},{"speaker":"Speaker","startTime":4102.22,"endTime":4108.38,"body":"to be in what swimming in a very warm waters cycling and running in a massive heat in the lava"},{"speaker":"Speaker","startTime":4108.38,"endTime":4108.38,"body":" "},{"speaker":"Speaker","startTime":4108.38,"endTime":4114.06,"body":"lava field so so they're doing it but differently it's it's a woman only event and then there's a"},{"speaker":"Speaker","startTime":4114.06,"endTime":4114.06,"body":" "},{"speaker":"Speaker","startTime":4114.06,"endTime":4120.14,"body":"means only a vegetable so yeah so this year is the last time when we are split and next year the"},{"speaker":"Speaker","startTime":4120.14,"endTime":4120.14,"body":" "},{"speaker":"Speaker","startTime":4120.14,"endTime":4126.46,"body":"woman and men is going to be coming together again in Hawaii only so yeah so they try to trial it"},{"speaker":"Speaker","startTime":4126.46,"endTime":4126.46,"body":" "},{"speaker":"Speaker","startTime":4126.46,"endTime":4134.06,"body":"for two years and it wasn't as successful as as I remember as as hope so the female participation"},{"speaker":"Speaker","startTime":4134.06,"endTime":4134.06,"body":" "},{"speaker":"Speaker","startTime":4134.06,"endTime":4140.3,"body":"is still not as high as males so we still need to do a lot of work for females to be coming more"},{"speaker":"Speaker","startTime":4140.3,"endTime":4140.3,"body":" "},{"speaker":"Speaker","startTime":4140.3,"endTime":4146.38,"body":"into sport and willing to do this kind of things so there's also a lot of entry barriers for females"},{"speaker":"Speaker","startTime":4146.38,"endTime":4146.38,"body":" "},{"speaker":"Speaker","startTime":4146.38,"endTime":4152.14,"body":"to be part of triathlons and then kind of when we talk about ball champs it's still time away from"},{"speaker":"Speaker","startTime":4152.14,"endTime":4152.14,"body":" "},{"speaker":"Speaker","startTime":4152.14,"endTime":4158.539,"body":"families a lot of training etc so yeah yeah so I suppose the whole race there would be different"},{"speaker":"Speaker","startTime":4158.539,"endTime":4158.539,"body":" "},{"speaker":"Speaker","startTime":4158.539,"endTime":4165.899,"body":"you know because you would have I suppose more more space in in a ladies only race after the"},{"speaker":"Speaker","startTime":4165.899,"endTime":4165.899,"body":" "},{"speaker":"Speaker","startTime":4165.899,"endTime":4172.46,"body":"yeah so the key for them was actually to get even numbers on above males and females but clearly"},{"speaker":"Speaker","startTime":4172.46,"endTime":4172.46,"body":" "},{"speaker":"Speaker","startTime":4172.46,"endTime":4178.619,"body":"because the participation is less for the females which was harder to hit them numbers yeah so it's"},{"speaker":"Speaker","startTime":4178.619,"endTime":4178.619,"body":" "},{"speaker":"Speaker","startTime":4178.619,"endTime":4184.14,"body":"easier for the males so but yeah yeah looking forward to it's like it's a quite a I went there"},{"speaker":"Speaker","startTime":4184.14,"endTime":4184.14,"body":" "},{"speaker":"Speaker","startTime":4184.14,"endTime":4189.34,"body":"two years ago and I got COVID just before two days before the race so I have a I feel I have a"},{"speaker":"Speaker","startTime":4189.34,"endTime":4189.34,"body":" "},{"speaker":"Speaker","startTime":4189.34,"endTime":4195.5,"body":"check the second chance to go and try to conquer the probably the one of the world hardest areas"},{"speaker":"Speaker","startTime":4195.5,"endTime":4195.5,"body":" "},{"speaker":"Speaker","startTime":4195.5,"endTime":4200.779,"body":"that's a rich one right correct so the world champs have been there all the time yeah awesome"},{"speaker":"Speaker","startTime":4200.779,"endTime":4200.779,"body":" "},{"speaker":"Speaker","startTime":4200.779,"endTime":4206.779,"body":"awesome what what's your best 10k time running was oh don't ask me that bad at the moment by"},{"speaker":"Speaker","startTime":4206.779,"endTime":4206.779,"body":" "},{"speaker":"Speaker","startTime":4206.779,"endTime":4213.02,"body":"hide which was weird it's like I don't consider myself even though I did a track and feel the"},{"speaker":"Speaker","startTime":4213.02,"endTime":4213.02,"body":" "},{"speaker":"Speaker","startTime":4213.02,"endTime":4219.34,"body":"lot yeah don't consider myself I like a run out consider myself and now as a triathlete yeah so it's"},{"speaker":"Speaker","startTime":4219.34,"endTime":4219.34,"body":" "},{"speaker":"Speaker","startTime":4219.34,"endTime":4225.18,"body":"like the identity changes over time yeah true so you don't really like excel only in a one you"},{"speaker":"Speaker","startTime":4225.18,"endTime":4225.18,"body":" "},{"speaker":"Speaker","startTime":4225.18,"endTime":4233.02,"body":"tried to excel of all of them constantly you got to figure out the rate must vision of the run yeah"},{"speaker":"Speaker","startTime":4233.02,"endTime":4233.02,"body":" "},{"speaker":"Speaker","startTime":4233.02,"endTime":4240.22,"body":"that's called that's called fart leg yes so fart leg is actually Swedish words like"},{"speaker":"Speaker","startTime":4240.22,"endTime":4240.22,"body":" "},{"speaker":"Speaker","startTime":4240.22,"endTime":4247.579,"body":"I can fast slow fast slow yeah yeah so yeah how do you make me that famous yeah thin lead yeah so"},{"speaker":"Speaker","startTime":4247.579,"endTime":4247.579,"body":" "},{"speaker":"Speaker","startTime":4247.579,"endTime":4253.1,"body":"your read must is sort of loosely based on on fart leg it could be a similar kind of like yes"},{"speaker":"Speaker","startTime":4253.1,"endTime":4253.1,"body":" "},{"speaker":"Speaker","startTime":4253.1,"endTime":4258.14,"body":"like you have a little bit of easier stuff a little bit more tempo stuff so yeah so it is"},{"speaker":"Speaker","startTime":4258.14,"endTime":4258.14,"body":" "},{"speaker":"Speaker","startTime":4258.14,"endTime":4264.699,"body":"challenging you know working always full capacity but it gets to feel like almost on a full capacity"},{"speaker":"Speaker","startTime":4264.699,"endTime":4264.699,"body":" "},{"speaker":"Speaker","startTime":4264.699,"endTime":4270.539,"body":"we used to do something called nomination fart leg when when I was running a thousand years ago"},{"speaker":"Speaker","startTime":4270.539,"endTime":4270.539,"body":" "},{"speaker":"Speaker","startTime":4270.539,"endTime":4274.38,"body":"and it was quite interesting because it would take everybody out of out of their comfort zone so"},{"speaker":"Speaker","startTime":4274.38,"endTime":4274.38,"body":" "},{"speaker":"Speaker","startTime":4274.38,"endTime":4281.02,"body":"there was four guys running and you could be doing a cross country on a track on the road wherever"},{"speaker":"Speaker","startTime":4281.02,"endTime":4281.979,"body":" "},{"speaker":"Speaker","startTime":4281.979,"endTime":4288.46,"body":"but you would do a warm up and then you would be nominated for for ten minutes and you could go"},{"speaker":"Speaker","startTime":4288.46,"endTime":4288.46,"body":" "},{"speaker":"Speaker","startTime":4288.46,"endTime":4294.38,"body":"whatever one minute hard three minutes easy you let's run up that hill and I could go"},{"speaker":"Speaker","startTime":4294.38,"endTime":4295.819,"body":" "},{"speaker":"Speaker","startTime":4295.819,"endTime":4302.38,"body":"ten minutes hard guys you know so everybody would be trying to sort of up do the last guys"},{"speaker":"Speaker","startTime":4302.38,"endTime":4303.02,"body":" "},{"speaker":"Speaker","startTime":4303.02,"endTime":4310.14,"body":"nomination but it keeps you honest right so it really does get you fitting and fast but I think"},{"speaker":"Speaker","startTime":4310.14,"endTime":4310.14,"body":" "},{"speaker":"Speaker","startTime":4310.14,"endTime":4315.34,"body":"if I had to try that now I would either have a high-tech or but that's comes back from the"},{"speaker":"Speaker","startTime":4315.34,"endTime":4315.34,"body":" "},{"speaker":"Speaker","startTime":4315.34,"endTime":4319.979,"body":"red mist is like some of the summers are really good and sprinting some of the people are really"},{"speaker":"Speaker","startTime":4319.979,"endTime":4319.979,"body":" "},{"speaker":"Speaker","startTime":4319.979,"endTime":4326.14,"body":"good in a long distance so that's what call them them like diesel engines or petrol engines so you"},{"speaker":"Speaker","startTime":4326.14,"endTime":4326.14,"body":" "},{"speaker":"Speaker","startTime":4326.14,"endTime":4331.739,"body":"have people who love doing short stuff fast stuff and then you have summers are like I'm really"},{"speaker":"Speaker","startTime":4331.739,"endTime":4331.739,"body":" "},{"speaker":"Speaker","startTime":4331.739,"endTime":4337.819,"body":"happy to be in this more kind of a tempo zone and I don't really want to do fast stuff so that's"},{"speaker":"Speaker","startTime":4337.819,"endTime":4337.819,"body":" "},{"speaker":"Speaker","startTime":4337.819,"endTime":4343.26,"body":"where the challenge comes is like you you need to challenge on each aspect of your fitness in order"},{"speaker":"Speaker","startTime":4343.26,"endTime":4343.26,"body":" "},{"speaker":"Speaker","startTime":4343.26,"endTime":4349.659,"body":"to actually gain a classifier yourself as a one-cylinder diesel engine. I thought you were going to say"},{"speaker":"Speaker","startTime":4349.659,"endTime":4349.659,"body":" "},{"speaker":"Speaker","startTime":4349.659,"endTime":4362.779,"body":"EV you've only got like X-Mine and Mars. I feel like we could chat all day to you. Really appreciate"},{"speaker":"Speaker","startTime":4362.779,"endTime":4362.779,"body":" "},{"speaker":"Speaker","startTime":4362.779,"endTime":4367.26,"body":"your time. Oh thanks for having me. Yeah man that's been cool. Yeah yeah thanks so much."},{"speaker":"Speaker","startTime":4367.26,"endTime":4367.26,"body":" "},{"speaker":"Speaker","startTime":4367.26,"endTime":4372.939,"body":"See you in a squad red mist. Hi my name is Caitlyn O'Reilly I'm the youngest person who have"},{"speaker":"Speaker","startTime":4372.939,"endTime":4372.939,"body":" "},{"speaker":"Speaker","startTime":4372.939,"endTime":4379.02,"body":"completed the Ocean 7 Challenge and for this really cool podcast has helped you learn something new"},{"speaker":"Speaker","startTime":4379.02,"endTime":4379.02,"body":" "},{"speaker":"Speaker","startTime":4379.02,"endTime":4384.699,"body":"maybe it's introduced you to new swimmers made you smile then please take the opportunity to"},{"speaker":"Speaker","startTime":4384.699,"endTime":4384.699,"body":" "},{"speaker":"Speaker","startTime":4384.699,"endTime":4389.819,"body":"subscribe to Duncan and Jim's channel I'm sure they would absolutely appreciate all your support."},{"speaker":"Speaker","startTime":4389.819,"endTime":4389.819,"body":" "},{"speaker":"Speaker","startTime":4389.819,"endTime":4395.1,"body":"Cheers. Thanks Caitlyn. Well as always you can give us feedback on our Instagram account"},{"speaker":"Speaker","startTime":4395.1,"endTime":4395.1,"body":" "},{"speaker":"Speaker","startTime":4395.1,"endTime":4403.34,"body":"at CClever Dicks or send us an email CleverDicksnz@gmail.com we'd really appreciate hearing from you"},{"speaker":"Speaker","startTime":4403.34,"endTime":4403.34,"body":" "},{"speaker":"Speaker","startTime":4403.34,"endTime":4408.619,"body":"and cheers we'll speak to you again soon."}]}