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by 360swim | Swimming Tips and Open Water Safety
Audio Deep Dives for Swimmers. 🎧 Your guide to swimming smarter, safer, and faster. We go deeper than our videos, breaking down complex concepts into practical advice for pool swimmers, triathletes, and open water adventurers. Topics include technique, pool etiquette, open water safety, gear, and mindset. Based on the 360swim blog.
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- Sep 22, 202622 min
The Physics of Sinking Legs (And the Three Drills That Fix It)
360swim Podcast: Audio for Swimmers 🎧Do you feel like an Olympian for the first 15 meters, only to hit a wall of exhaustion and sinking legs by meter 25? It’s not a lack of cardio—it’s a physics problem. In this deep dive, we break down the counter-intuitive "Tree Log" method to instantly fix your alignment, stop the teeter-totter effect, and glide through the water with zero wasted energy. 💦 In this episode:• 0:00 - The 25m Frustration (Why it’s not a cardio issue)• 2:15 - The Physics of the "Seesaw Effect"• 4:55 - The Psychological Hurdle of Looking Down• 6:16 - The "Swim on Top of the Water" Myth• 7:47 - The Tree Log Philosophy Explained• 9:30 - Drill 1: The Floating Tree Log• 10:23 - Drill 2: The Extended Tree Log (And why you aren't Superman)• 12:05 - Drill 3: The Dead Man's Float • 13:17 - Troubleshooting Dense/Muscular Legs• 14:09 - The Crucial Core Connection• 15:26 - The Breathing Trap (How oxygen ruins alignment)• 18:25 - Open Water Safety & Drill Practice• 19:01 - The Challenge for Your Next SwimResources & Support:⮕ 📖 Read the full guide: https://360swim.com/blog/your-body-as-tree-log-correct-head-position⮕ 📖 Related: Dead Man's Float - the drill that teaches this position from scratch: https://360swim.com/blog/how-will-dead-mans-float-make-you-a-faster-swimmer⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.comDisclaimer: Always swim within your limits and abilities. If practicing these drills in open water, ensure you are visible to boaters by towing a brightly colored swim safety buoy.
- Jun 16, 202625 min
Should You Wear a Swim Cap? A Coach Answers Everything
360swim Podcast: Audio for Swimmers 🎧Think a swim cap is just meant to keep your hair dry? Think again. In this deep dive conversation, we explore the actual fluid dynamics of swimming, why elite athletes purposefully train *without* caps to make practice harder, and the fierce controversy over marathon "bubble caps." Whether you are a casual lap swimmer, an open water adventurer, or just someone tired of tearing silicone every time you hit the pool, this episode will completely change how you view this piece of gear.💦 *In this episode:* 💦• 0:00 The Olympic "Hydrodynamic Sandwich"• 0:01:45 The "Dry Hair" Myth Completely Busted• 0:03:12 The Physics of Drag & Why Hair is Like a Parachute• 0:05:35 The Training Paradox: Why Pros Train Without Caps• 0:08:04 Who Actually Needs a Cap? (Casual vs. Long Hair vs. Bald)• 0:10:53 Open Water Survival & Thermal Protection• 0:13:00 Choosing Materials (Lycra vs. Latex vs. Silicone vs. Neoprene)• 0:17:27 The Rip-Free Application Guide• 0:19:11 The Elite Secret: Double Capping Explained• 0:22:00 The "Bubble Cap" Controversy in Marathon Swimming• 0:24:49 Outro*Resources & Support:*⮕ 📖 Read the full guide: https://360swim.com/blog/should-i-wear-swim-cap-how-to-choose⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.com*Disclaimer:* Swimming in open water involves inherent risks. The advice in this podcast is for educational purposes. Always swim within your limits, assess local conditions, and use appropriate high-visibility safety gear like a tow buoy.
- May 26, 202620 min
Dead Man's Float: Why Your Legs Sink and How to Fix It Forever
Tired of fighting the water? In this episode of the 360swim Podcast, we dive deep into the biomechanics of buoyancy. We explore exactly why your legs sink and how a widely misunderstood drill—the Dead Man's Float—holds the secret to a drag-free freestyle. Learn how to stop pulling an anchor behind you and start gliding efficiently.💦 In this episode:• 0:00 The exhaustion of sinking legs• 1:24 Survival float vs. Swimming drill• 3:26 The human seesaw & your "built-in balloons"• 5:30 The steering mechanism: 3 head positions• 8:41 The biggest breathing mistake (why exhaling sinks you)• 9:37 Step-by-step: How to execute the drill perfectly• 11:38 The 4 sneaky floating mistakes (and "micro kicks")• 13:08 The body composition reality check (Muscle vs. Fat)• 15:21 Transitioning from a static float to a dynamic stroke• 18:58 The "mind-bending" pool deck questionResources & Support:⮕ 📖 Read the full step-by-step guide: https://360swim.com/blog/how-will-dead-mans-float-make-you-a-faster-swimmer⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.comDisclaimer: Swimming in open water or pools involves inherent risks. Always swim within your abilities, ideally with a buddy or lifeguard present. The advice in this podcast is for educational purposes and does not replace professional, in-person coaching.
- May 2, 202622 min
The "Heavy Legs" Curse: Why Fit Athletes Sink in the Pool
Are you a fit runner or cyclist who sinks like a rock the second you jump in the pool? In this episode, we break down the brutal physics of sinking legs and why your instinct to "kick harder" is actually making you sink faster. We discuss everything from the "teeter-totter" head position to specific gravity, hydrodynamic lift, and the psychology of burying your face in the water. In this episode:• 0:00 - The frustrating reality for fit athletes in the pool• 1:03 - The instinct to "kick harder" (and why it fails)• 2:28 - Your body as a "Teeter-Totter" (The 12lb bowling ball)• 4:03 - The psychological fear of burying your face• 6:07 - The "Spaghetti Core" and wet noodle effect• 8:09 - "Pressing the Buoy" (Swimming downhill)• 9:43 - The dreaded "Bicycle Kick" (Parachute drag)• 11:13 - The "Heavy Legs" Reality (Specific Gravity & Muscle density)• 13:07 - The Airplane Effect (Hydrodynamic lift & momentum)• 14:34 - "Anchor Ankles" and stiff runner's feet• 16:03 - The ultimate stroke saboteur: Breathing & Exhaling• 17:34 - The "Roll to Your Back" Breathing Drill• 20:18 - Surrendering to the fluid dynamics of the waterResources & Support:⮕ Read the full guide: https://360swim.com/blog/legs-of-steel-my-legs-sink-like-rock⮕ Train safe with the right gear: https://shop.360swim.com⮕ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.comDisclaimer: Open water swimming and pool training involve inherent risks. Always swim within your physical limits, never swim alone, and use proper safety equipment such as a 360swim safety buoy.
- Apr 22, 202619 min
Stop Kicking So Hard: The Physics of True Swimming Body Balance
Do your legs sink like stones when you swim? Your first instinct is probably to kick harder, but you are actually fighting an exhausting, losing battle against gravity. In this episode, we break down the physics of true body balance, why you should think of your body like a playground seesaw, and how the "Head Lead Body Rotation" drill can fix your sinking legs for good. Listen to this on your way to the pool to visualize the perfect body line before your toes even touch the deck!💦 Inside this episode:• 0:00 The Mental Warm-Up: Stop fighting gravity• 2:26 The Psychology of the Kick: Why kicking harder makes you sink• 4:15 Why using fins is an essential tool, not cheating• 5:03 The Physics of Balance: Mass vs. Buoyancy• 5:43 The "Playground Seesaw" & Chest Press technique• 6:49 A crucial breathing mistake: Why you should trap your air• 8:09 The "Ice Skater" Glide: Slicing through the water• 10:09 The Golden Rule of Freestyle Rotation• 10:53 The Fatal Flaw: Moving your anchor point (head position)• 12:49 The Breathing Paradox: How to get air without sinking• 14:38 The ultimate tool: Front-mounted swimmer's snorkel• 15:16 The "Drill to Swim" Set: 10 minutes to perfect balanceResources & Support:⮕ 📖 Read the full coach's guide: https://360swim.com/blog/body-balance-and-swimming⮕ 🦺 Train safe in the open water with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.comDisclaimer: Always swim in safe, supervised environments. The tips in this episode are for educational purposes. Listen to your body and consult a coach or medical professional if you have physical limitations.
- Apr 13, 202626 min
A Coach's Guide to Securing a US Swimming Scholarship Faster
360swim Podcast: Audio for Swimmers 🎧Dreaming of competing and studying in the USA? The American collegiate recruiting system can feel like an impossible maze of divisions, rules, and visas. In this deep dive, we break down exactly how international swimmers can cut through the noise, bypass the common traps, and secure a scholarship at a US university. 💦 *In this episode:* 💦• 0:00 The resume mistake: Why international swimmers get ignored• 1:43 NCAA vs NAIA vs NJCAA (The "Alphabet Soup" explained)• 3:39 The Division 3 secret: No athletic money, but huge academic aid• 6:27 "Equivalency" sports & the brutal math of 9.9 men's scholarships• 8:01 How to "Stack" academic and athletic money• 8:56 The Walk-On: Auditioning for a senior's scholarship• 10:15 The Transfer Portal & NIL Gold Rush• 11:44 WARNING: The F1 Visa trap that could get you deported• 14:00 The truth about SATs, ACTs, and Academic hurdles• 16:02 Stop sending meters times! Convert LCM to Short Course Yards (SCY)• 17:48 SwimCloud & the perfect 3-minute recruiting video• 19:02 The 4-year high school recruiting timeline (Circle June 15th)• 20:45 The "Late Bloomer" strategy: Using JUCO as a backdoor• 21:43 How to write a cold email a US coach will actually read• 23:35 Should you use a recruiting agency?This is a "Deep Dive" conversation based on 360swim's extensive library of coaching articles. Resources & Support:⮕ 📖 Read the full guide: https://360swim.com/blog/how-to-get-swimming-scholarship-in-usa⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.com*Disclaimer: Swimming in open water or participating in strenuous training carries inherent risks. Always swim within your abilities, consult with a coach or medical professional before starting a new regimen, and follow local safety guidelines. This content is for educational purposes only.*
- Apr 2, 202614 min
Was Michael Phelps Built in a Lab? (Genetics vs. Banned Gear) 🎧
Michael Phelps completely rewrote the record books with 23 Olympic gold medals, but was his success purely hard work or a biological unfair advantage? In this deep dive, we explore the perfect storm of superhuman genetics, the controversial "super suit" era, and an obsessive mindset that created the greatest swimmer in history.💦 Inside the Episode: 💦• 0:00 Intro: Decoding the Ultimate Swimming Machine• 1:12 The F1 Car of Swimmers: Torso & Leg Proportions• 2:56 The Massive Wingspan & Pulling Power• 3:45 The Secret Weapon: 15% More Ankle Flexibility• 4:36 Double the Oxygen: The 12-Liter Lung Capacity• 5:33 Lactic Acid & Superhuman Recovery Rate• 6:36 The Controversial 2008 LZR "Super Suit" Era• 8:10 Why FINA Banned the Tech Suits• 8:47 The 365-Day Training Rule & Mental Toughness• 10:32 Coach's Corner: Actionable Tips to Swim Like Phelps• 12:32 The "Fred" Trivia & Final TakeawaysResources & Support:⮕ 📖 Read the full guide: https://360swim.com/blog/swim-like-michael-phelps⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.comDisclaimer: Swimming and open water swimming carry inherent risks. The information provided in this podcast is for educational and entertainment purposes only. Always consult a certified coach and swim within your limits.
- Mar 24, 202623 min
Why Your Kickboard is Ruining Your Swim (The Biomechanics of Sinking)
For decades, the kickboard has been the universally accepted tool for learning to swim. But what if it's actively hardwiring bad mechanics and forcing your body to "swim uphill"? In this episode, we break down the physics of water displacement, the psychological comfort traps of the pool, and why true horizontal balance requires leaving the board on the deck.💦 In this episode:💦• 0:00 Intro: Is the Kickboard Actively Destroying Your Swim?• 1:51 The Physics: Center of Buoyancy vs. Center of Gravity• 2:46 The "Seesaw" Effect: Breaking the Horizontal Plane• 4:19 The Shopping Cart Analogy (Why You Are Swimming Uphill)• 5:25 The Neurological Trap: Hardwiring Bad Muscle Memory• 6:42 The Psychology: Comfort vs. Performance (The "Sheep" Mentality)• 8:20 Panic Response: Open Water Buoys vs. Pool Kickboards• 10:11 Alternative 1: The Center-Mount Swimmer's Snorkel• 11:51 Alternative 2: Head-Down Sidekicking• 12:50 Alternative 3: Using Short Swim Fins• 14:05 Alternative 4: The Streamline Superman Kick Drill• 15:05 Alternative 5: Vertical Kicking for Core Strength• 16:08 The Twist: When Advanced Swimmers *Should* Use Boards• 16:50 Sprint Kick Sets & Lactic Acid Tolerance• 18:05 The Tombstone Drill (Extreme Resistance)• 19:01 Advanced Sidekick Drill ("Pressing the Buoy")• 20:00 Kickboard Flip Turns for Abdominal Velocity• 20:53 Final Takeaway: Great Swimming Starts With BalanceResources & Support:⮕ 📖 Read the full guide: https://360swim.com/blog/kickboards-swimming-boards-are-evil⮕ 🦺 Train safe with the right gear: https://shop.360swim.com⮕ ❤️ Support the podcast: https://360swim.com/donate or send sats via ⚡ swmtr@getalby.com
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About 360swim Podcast
Audio Deep Dives for Swimmers. 🎧 Your guide to swimming smarter, safer, and faster. We go deeper than our videos, breaking down complex concepts into practical advice for pool swimmers, triathletes, and open water adventurers. Topics include technique, pool etiquette, open water safety, gear, and mindset. Based on the 360swim blog.
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