{"podcast":{"title":"The Effortless Swimming Podcast","slug":"the-effortless-swimming-podcast-535850","podcast_index_feed_id":535850,"rss_url":"https://effortlessswimming.libsyn.com/rss","website_url":"http://effortlessswimming.com","image_url":"https://static.libsyn.com/p/assets/0/9/8/2/098286095f53828c27a2322813b393ee/Untitled_design_2.jpg","author":"Brenton Ford","episode_count":439,"summary":"Faster times and better technique aren't a guarantee when you train hard. What really makes a difference to your speed and efficiency in the water? The Effortless Swimming podcast helps make a complex sport really simple to better your swimming. We cover open water swimming, triathlon swimming and pool swimming. Hosted by Australian National swimmer and coach Brenton Ford.","last_synced_at":"2026-07-23T14:17:52.063160+00:00","page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850"},"episode":{"title":"#432 : 2:30/100m to the 1:40's with Sandra Surkamp with Sandra Surkamp","slug":"432-2-30-100m-to-the-1-40-s-with-sandra-surkamp-with-sandra-surkamp","published_at":"2026-06-23T00:05:57+00:00","page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/432-2-30-100m-to-the-1-40-s-with-sandra-surkamp-with-sandra-surkamp","show_page_url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850","url":"https://effortlessswimming.libsyn.com/432-230100m-to-the-140s-with-sandra-surkamp-with-sandra-surkamp","audio_url":"https://traffic.libsyn.com/secure/effortlessswimming/SANDRA_SURKAMP_online-audio-converter.com.mp3?dest-id=161224","summary":"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","meta_description":"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…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1817,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-effortless-swimming-podcast-535850/episodes/432-2-30-100m-to-the-1-40-s-with-sandra-surkamp-with-sandra-surkamp/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/432-2-30-100m-to-the-1-40-s-with-sandra-surkamp-with-sandra-surkamp.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}