Most people assume ice swimming is just for the crazy or extreme athletes — but what if it's really a gateway to resilience, mental clarity, and community? In this episode, journalist and ice swimming champion Chris Ballard reveals how daring to step into freezing water can transform your mind, body, and life. Whether you're skeptical or curious, Chris shares mind-blowing stories of how cold water exposure can push you past perceived limits and build unshakeable confidence.
From the early days of cold showers to competing in the UK's elite ice swimming events and even becoming a national champion — Chris demystifies the science and psychology behind this ancient practice. You'll discover: the surprisingly simple ways to get started with cold plunges, how mental toughness overrides fear, and the powerful benefits that extend far beyond the water. He breaks down the core principles that help seasoned swimmers keep pushing, and reveals how this challenging ritual is a 'quick fix' for mental health, emotional regulation, and resilience—especially for those facing trauma or life's hardships.
This isn't just about cold water — it's about how you can use the cold to unlock a more resilient, focused, and connected version of yourself. If you've ever wondered what it takes to turn discomfort into a catalyst for growth, or if you're searching for a community that's as committed as you are to doing the hard things, listen now. Perfect for anyone curious about the transformative power of cold water, or eager to break free from comfort zones—this episode may just redefine what's possible for you.
Chris Ballard is a renowned journalist, author of The Plunge, and a competitive ice swimmer who's shattered stereotypes and myths along his journey. His insights into endurance, community, and mental health offer invaluable lessons for both beginners and seasoned athletes alike.
Get ready to shiver, learn, and be inspired to dive into your own personal plunge. The cold isn't the challenge — it's the doorway to a stronger, calmer, and more fearless you.

00:00 The Journey into Cold Water Swimming
09:34 The Historical Context of Cold Water Swimming
15:03 Community and Mental Health Benefits of Cold Water Swimming
20:29 Personal Reflections and Future of Cold Water Swimming
20:37 Cold Water Therapy and Its Benefits
23:41 Getting Started with Cold Exposure
27:21 The Challenge of Open Water Swimming
28:39 Swimming Technique and Injury Prevention
34:54 The Journey of Writing and Swimming

How do you break through a swimming plateau when it feels like you've already tried everything?

In this episode, I sit down with Sandra Surkamp to discuss her incredible swimming journey—from struggling to swim 25 meters without stopping to swimming comfortably in open water and dropping her pace by nearly 50 seconds per 100 meters.

Sandra shares the key lessons she's learned over the last few years, including how revisiting the fundamentals, improving body position, refining her catch, and finding the right coaching cues helped unlock a major breakthrough in her swimming. We also talk about the frustrations that come with progress, why improvements don't always happen in a straight line, and what it takes to make lasting technique changes.

Whether you're stuck at a plateau, learning to swim more efficiently, or looking for motivation to keep improving, Sandra's story is packed with valuable insights and practical takeaways.

00:00 Introduction to Sandra's Swimming Journey
01:18 Overcoming Initial Challenges in Swimming
03:24 The Importance of Technique and Coaching
05:48 Experiencing Breakthroughs and New Goals
08:33 Key Insights on Swimming Technique
11:06 The Role of Mindset in Performance
14:42 Navigating Setbacks and Maintaining Progress
18:21 The Value of Video Analysis in Improvement
20:55 Revisiting Basics for Continued Growth
23:43 Current Focus and Future Goals

Join Adam Wilkie as he embarks on a year-long challenge to honor his Olympic champion father by attempting to match his legendary 2:15 record in the 200-meter breaststroke. Despite limited swimming experience, Adam has quit his job to train full-time, proving that dedication can make the impossible possible. Discover his intense training regimen, the emotional journey of honoring a legacy, and the mindset driving his pursuit of greatness. Follow Adam's inspiring story on Instagram at Wilkie Swims and support his fundraising for SportsAid at inmyfatherslane.com. What's your 215?

00:12 The Challenge Begins: Honoring a Legacy
08:38 Training Regimen: The Path to 2:15
18:55 The Decision to Commit: Quitting the Job
22:24 Lessons from Dad: Life Beyond Swimming
25:24 Inspiration and the Journey Ahead

Stuck at the same swimming speed? In this episode, we break down how to smash through your training plateaus by fixing the "bottlenecks" in your technique. Drawing from 19 years of coaching experience, we share the exact step-by-step checklist to optimize your stroke: reducing drag through perfect head and body position, mastering breath control to avoid fatigue, and engaging your lats for a more powerful, effortless pull. Stop just training harder—learn how to swim smarter and finally unlock your next breakthrough.

00:00 Why swimmers plateau and the concept of stroke "bottlenecks."

01:11 The simple formula for speed: Reducing drag vs. increasing propulsion.

01:35 Step 1: Head position, posture, and why you need an "open chest."

03:22 The "Iceberg" rule: Balancing head weight to keep your hips up.

04:05 Posture secrets: How correct body position lets the water support you.

05:08 Step 2: Breath regulation and how improper exhaling causes CO2 buildup.

06:51 Step 3: Catch and pull mechanics (using the catch as a setup, not for power).

08:17 Mastering gradual stroke acceleration instead of pulling too hard early.

08:58 Muscle activation: Engaging your lats and triceps to prevent shoulder injuries.

10:01 Using video analysis to find your bottleneck and build a 3-to-6-month plan.

In this episode, I sit down with Grant to share what I've learned over nearly two decades of coaching and racing in both pool and open water environments, including qualifying for Open Water Nationals as an adult.

We explore the gap between pool-perfect technique and what actually works in real race conditions like chop, fatigue, and contact. I break down why swimmers often struggle when they try to carry over overly rigid pool habits into open water, and how that leads to overthinking and breakdown under pressure.

We also get into how I now approach stroke rate, breathing, sighting, and recovery in a more adaptable way, depending on conditions.

A key theme is simplicity, learning to stay relaxed, trust feel, and avoid constantly chasing technical changes. We also cover what truly transfers from pool to open water, and why consistency and mindset matter more than constant technique overhauls.Timestamps

03:51 – Why pool technique doesn't always translate to open water
07:40 – Stroke rate, sighting, breathing patterns, and adapting to rough conditions
12:19 – Common mistakes swimmers make with technique and body awareness
16:55 – How Brenton simplifies coaching and decides what not to change
21:49 – Why some swimmers improve long term while others stay stuck
28:29 – Overthinking technique and finding the "feel" for swimming
32:40 – Qualifying for Open Water Nationals and improving later in life
37:20 – Strength, mobility, VO₂ sets, and training after 40
41:50 – Drafting tactics, "effortless swimming," favorite swim sets, and final advice

I recently joined the That Triathlon Show Podcast with Mikael Eriksson for a deep dive into freestyle technique and what I call the "swim technique hierarchy of needs."

In this conversation, we break down the key elements of efficient swimming including breathing, body position, rotation, catch mechanics, timing, and how to adapt your stroke for open-water racing. We also discuss some of the most common mistakes triathletes make in the water, how to fix them, and why many swimmers plateau even when their technique looks good on video.

We also get into topics like kick timing, front-quadrant swimming, stroke rate, drills that actually transfer to faster swimming, open-water skills, and what it really takes to become a strong swimmer as an adult-onset triathlete.

If you're looking to swim faster, feel more efficient in the water, or better understand how to prioritize your technique work, this episode is packed with practical coaching insights you can apply right away.

03:37 A hierarchy of needs for freestyle technique

07:50 Building the frame of the body

12:20 Kick tempo and stroke rate

17:05 Training the Kick for racing options

18:40 Rotation

23:30 The catch and pull

29:32 YMCA Drill

35:10 Timing and creative freedom in racing

38:20 Speed versus stroke appearance

41:15 The importance of purposeful drills

46:05 Capturing your technique on camera

48:00 The nature of swim talent

52:46 Swim frequency and distance

57:00 Structuring swim workouts

59:01 Intensity distribution across swim sessions

01:03:30 Open water versus pool technique

01:07:20 The importance of drafting

01:08:36 Drafting and preparation for open water

01:15:50 - Racing bravely in the swim

01:18:42 -The Goggles

01:23:50 - Choosing the right lens for conditions

Why does swimming feel so hard after just a short break from the pool? In this episode, we talk about the importance of consistency in swimming and why regular time in the water is the key to feeling faster, smoother, and more comfortable. We also cover how drills like front scull can help improve your feel for the water and regain confidence after time away from training. If you're searching for the "secret" to better swimming, this episode breaks down why consistency beats shortcuts every time.

00:11 – Why consistency matters so much in swimming
01:04 – How regular swimming helps you feel comfortable in the water
02:35 – Using front scull drills to improve feel for the water
03:17 – The real secret to swimming faster: consistency

What if the key to swimming faster is actually ignoring your watch? In this episode, we explore how constantly checking pace, splits, and stats can take swimmers out of the moment and disconnect them from the feel of the water. Learn why being present during training can improve technique, effort control, and overall performance — and why taking a break from your swim watch might be the reset you need.

From Strava habits to flow state training, this episode challenges swimmers to focus less on data and more on awareness in the pool.

Accurate Timestamps

00:14 – The cliff road analogy and being present

01:06 – Why swimming is all about feel for the water

01:56 – Watches vs using the pace clock at the pool

02:38 – Manually tracking swims instead