Today's guest first dipped his toe into the swimming pool when he enlisted in the Marines and completed his swim test with survival backstroke. And if you can't tell by the name alone, survival backstroke isn't really what we would call a stroke...rewind a few years to when Dexter Braithwaite, today's guest, saw a triathlon on TV and thought it was so crazy and made it a goal to compete in one some day. Now Dexter trains for triathlons year round and he's definitely not swimming survival backstroke anymore. Sit back and take a listen as we get to know Dexter and his story a bit more and learn how he got to where is in his triathlon journey today.

Today's guest first dipped his toe into the swimming pool when he enlisted in the Marines and completed his swim test with survival backstroke. And if you can't tell by the name alone, survival backstroke isn't really what we would call a stroke...rewind a few years to when Dexter Braithwaite, today's guest, saw a triathlon on TV and thought it was so crazy and made it a goal to compete in one some day. Now Dexter trains for triathlons year round and he's definitely not swimming survival backstroke anymore. Sit back and take a listen as we get to know Dexter and his story a bit more and learn how he got to where is in his triathlon journey today.

#52 - A Non-Swimming Marine Turned Year Round Triathlete

Today we’re lucky enough to get to talk to Jamie Bennett, a local physical therapist who specializes in internal work, specifically the pelvic floor. We chat all about what parts of the body make up your pelvic floor, what signs to look for in case you’re concerned your pelvic floor needs a tune up - hint hint, it most likely doessss - a simple way to strengthen the muscles of your pelvic floor, and more. I’m a little bit of third wheel on this one, I’m not gonna lie! But you know what, I did my best. Think I should say pelvic floor one more time? Pelvic floor? 

Today we’re lucky enough to get to talk to Jamie Bennett, a local physical therapist who specializes in internal work, specifically the pelvic floor. We chat all about what parts of the body make up your pelvic floor, what signs to look for in case you’re concerned your pelvic floor needs a tune up - hint hint, it most likely doessss - a simple way to strengthen the muscles of your pelvic floor, and more. I’m a little bit of third wheel on this one, I’m not gonna lie! But you know what, I did my best. Think I should say pelvic floor one more time? Pelvic floor?

#51 - If You Have a Pelvic Floor, Does That Mean You Have a Pelvic Ceiling Too?

No, we’re not trying to make your swim times slower - although wouldn’t it be funny if for some reason people get so fast over the next few years that the new challenge turns into seeing who can be the slowest swimmer to get across the pool? Then the first person to finish the race would get the pity clap while we waited for the real talent in the water to continue taking their time while we ate our nachos and hot dogs as they finished up. Sigh, to dream. BUT the real meat of today’s podcast is learning how to control your pace in the water! Differentiating between paces while you’re swimming, without the aid of a clock, can be a super difficult concept to grasp. So let’s chat about it!

No, we’re not trying to make your swim times slower - although wouldn’t it be funny if for some reason people get so fast over the next few years that the new challenge turns into seeing who can be the slowest swimmer to get across the pool? Then the first person to finish the race would get the pity clap while we waited for the real talent in the water to continue taking their time while we ate our nachos and hot dogs as they finished up. Sigh, to dream. BUT the real meat of today’s podcast is learning how to control your pace in the water! Differentiating between paces while you’re swimming, without the aid of a clock, can be a super difficult concept to grasp. So let’s chat about it!

#50 - How Do I Swim Slowly?

Slow and steady wins the race, but not when it comes to the connected movements of your freestyle! Dominic’s been noticing some sloth like movements on the left side of a lot of his clients, let’s see what he’s been having them work on to fix this!

Slow and steady wins the race, but not when it comes to the connected movements of your freestyle! Dominic’s been noticing some sloth like movements on the left side of a lot of his clients, let’s see what he’s been having them work on to fix this!

#49 - Is Your Left Arm Acting Like a Sloth?

2021 calls for some fancy technology and a great new guest! Today we talk with Sheera Goren, co-owner and CEO of Zygo, a tool used to stream audio underwater using bone conduction technology. You can even use a walkie talkie (of sorts) to talk to your swimmer while they’re swimming, and they can hear you without stopping! Who am I kidding, I can’t explain this nearly as well as Sheera, so let’s take a listen!

2021 calls for some fancy technology and a great new guest! Today we talk with Sheera Goren, co-owner and CEO of Zygo, a tool used to stream audio underwater using bone conduction technology. You can even use a walkie talkie (of sorts) to talk to your swimmer while they’re swimming, and they can hear you without stopping! Who am I kidding, I can’t explain this nearly as well as Sheera, so let’s take a listen!

#48 - Zygo, The Voice You WANT In Your Head

COVID took the wind out of our sails in terms of competing, but that doesn't mean your training should be cast aside like that pair of shoes you hate but for some reason never get rid of! Your technique and problem areas take the most time to break down and rebuild properly, so no racing means it’s more important than ever to ramp up your training.

COVID took the wind out of our sails in terms of competing, but that doesn't mean your training should be cast aside like that pair of shoes you hate but for some reason never get rid of! Your technique and problem areas take the most time to break down and rebuild properly, so no racing means it’s more important than ever to ramp up your training.

#47 - New Year, New You! New Vomit

The time has come to put the cherry on top of the Mario sundae! Today we talk with Mario and Will of Hearts of Empowerment about how Ironman Cozumel went! We can’t be grateful enough to have been given the opportunity to work with these two, let alone become friends and a part of something so special. No more here, you’ll have to listen to get all the juicy tidbits and find out how the race/trip went!

The time has come to put the cherry on top of the Mario sundae! Today we talk with Mario and Will of Hearts of Empowerment about how Ironman Cozumel went! We can’t be grateful enough to have been given the opportunity to work with these two, let alone become friends and a part of something so special. No more here, you’ll have to listen to get all the juicy tidbits and find out how the race/trip went!

#46 - Mario's Ironman Cozumel Recap & Wrap Up

Wait, you mean there's more to swimming than freestyle? Talking breaststroke drills, some history of breaststroke, and of course a tangent or five on today's episode of Swim Out of the Box! We take one of my favorite breaststroke drills, Accordion Drill, and break it down to go over the movements and benefits of focusing on this drill and how it has a huge positive impact on the timing of your stroke. 

Wait, you mean there's more to swimming than freestyle? Talking breaststroke drills, some history of breaststroke, and of course a tangent or five on today's episode of Swim Out of the Box! We take one of my favorite breaststroke drills, Accordion Drill, and break it down to go over the movements and benefits of focusing on this drill and how it has a huge positive impact on the timing of your stroke.

#45 - Accordion to Us, Breaststroke Is Pretty Cool

Ola Alghazzouli joins us as the first SwimBox instructor to be featured on Swim Out of the Box! Ola’s journey is multi-faceted and comes from a deep passion to bring swimming &amp; fitness to the women of the Muslim community. Also certified as a personal trainer Ola not only teaches lessons for us but also runs her own platform titled Befit4akhirah, which translates to Be Fit for the Afterlife. Listen as we get to know Ola a bit more and debate some swimming techniques at the same time!

Ola Alghazzouli joins us as the first SwimBox instructor to be featured on Swim Out of the Box! Ola’s journey is multi-faceted and comes from a deep passion to bring swimming &amp; fitness to the women of the Muslim community. Also certified as a personal trainer Ola not only teaches lessons for us but also runs her own platform titled Befit4akhirah, which translates to Be Fit for the Afterlife. Listen as we get to know Ola a bit more and debate some swimming techniques at the same time!

#44 - Be Fit for the Afterlife w/Ola Alghazzouli

Sam Ray

Video chatting in allllll the way from North Carolina is swimmer, physical therapist, and triathlon coach Sam Ray! Currently working as a physical therapist for Upright Athlete in North Carolina, Sam also just launched Volt, an online coaching platform for performance and biomechanic analysis. Think she has enough on her plate? 

Video chatting in allllll the way from North Carolina is swimmer, physical therapist, and triathlon coach Sam Ray! Currently working as a physical therapist for Upright Athlete in North Carolina, Sam also just launched Volt, an online coaching platform for performance and biomechanic analysis. Think she has enough on her plate?

#43 - Sam Ray, Renaissance Woman (Well, Sort of)

Listen as we talk about all things swimming! Technique, training, tips, random thoughts, maybe a food joke here and there, and more! Swim Out of the Box has everything swimming you can imagine, except for the water…

worth tuning in just for the wit of co-host Lissa. Domininc and his team have great perspective on modern swimming and debunk some of the legacies we get caught up with. Nice energy and they have a great set up in the Endless Pool near Dulles.

great content

A good swimming podcasts is hard to find, but this one is great! Informative and interesting, does a great job explaining things with words that are normally only explained with physical demonstrations.

So informative!

Listen as we talk about all things swimming! Technique, training, tips, random thoughts, maybe a food joke here and there, and more! Swim Out of the Box has everything swimming you can imagine, except for the water…

Swim Out of the Box

It might not seem like it, but your hips are an integral part of your freestyle. Proper rotation and movement affect the timing of your kick, catch, propulsive phase, AND recovery. If the rotation of your hips is off, too much, or too little, all of those other parts of your stroke are affected and can be thrown out of whack. How do we work to have proper hip rotation? Let’s find out!

It might not seem like it, but your hips are an integral part of your freestyle. Proper rotation and movement affect the timing of your kick, catch, propulsive phase, AND recovery. If the rotation of your hips is off, too much, or too little, all of those other parts of your stroke are affected and can be thrown out of whack. How do we work to have proper hip rotation? Let’s find out!

#3 - Body/Hip Rotation in Freestyle

Abbie Fish

Today’s guest hails from Louisville, Kentucky and is out first Skype interview! Host Dominic chats with Abbie Fish about how she came to start her career as a swim coach and their different philosophies when it comes to freestyle technique.Abbi’s links are below if you want to take a look at her social media!www.swimlikeafish.orgwww.instagram.com/theafish1www.facebook.com/fishswimfasterwww.twitter.com/afish1

Today’s guest hails from Louisville, Kentucky and is out first Skype interview! Host Dominic chats with Abbie Fish about how she came to start her career as a swim coach and their different philosophies when it comes to freestyle technique.Abbi’s links are below if you want to take a look at her social media!<a href="http://www.swimlikeafish.org" rel="nofollow" target="_blank">www.swimlikeafish.org</a><a href="http://www.instagram.com/theafish1" rel="nofollow" target="_blank">www.instagram.com/theafish1</a><a href="http://www.facebook.com/fishswimfaster" rel="nofollow" target="_blank">www.facebook.com/fishswimfaster</a><a href="http://www.twitter.com/afish1" rel="nofollow" target="_blank">www.twitter.com/afish1</a>

#21 - Talking with Abbie Fish

All of the pieces of all four strokes work together to make up the entirety of the swimming pie. Your propulsive phase is important not only to propelling you through the water, but also because it sets up your recovery. And your recovery sets up your catch, but also needs to be done properly to prevent shoulder injuries. I can go on and on....and on, so let's just leave it at that and let you get to listening!

All of the pieces of all four strokes work together to make up the entirety of the swimming pie. Your propulsive phase is important not only to propelling you through the water, but also because it sets up your recovery. And your recovery sets up your catch, but also needs to be done properly to prevent shoulder injuries. I can go on and on....and on, so let's just leave it at that and let you get to listening!

#22 - The Cross Body Connection

Let’s talk about NOT pulling and why we’re steering away from using that word altogether in swimming terms. Listen as we break down why using the term “pull” can lead to incorrect movements and injury, and what we’re calling it instead and why.

Let’s talk about NOT pulling and why we’re steering away from using that word altogether in swimming terms. Listen as we break down why using the term “pull” can lead to incorrect movements and injury, and what we’re calling it instead and why.

#12 - Why We DON'T Call it Pulling

A big welcome to one of our closest friends in the swimming world, COO of US Masters Swimming (USMS), Bill Brenner! Listen in as Dominic talks with Bill about the process of teaching and learning the sport/skill of swimming. Bill is the creator of USMS’s certification classes, and he and Dominic travel around the US teaching people how to be swim coaches and how to be USMS Certified learn-to-swim instructors.

A big welcome to one of our closest friends in the swimming world, COO of US Masters Swimming (USMS), Bill Brenner! Listen in as Dominic talks with Bill about the process of teaching and learning the sport/skill of swimming. Bill is the creator of USMS’s certification classes, and he and Dominic travel around the US teaching people how to be swim coaches and how to be USMS Certified learn-to-swim instructors.

#10 - Teaching & Learning The Skill/Sport of Swimming

Justin Trolle

Our guest today is a Level 3 USAT Triathlon Coach and has over 25 years of triathlon coaching experience with great insights into off season training. Guest Justin Trolle chats with Dominic about why not all off season training is the same and how to make sure you're getting the most out of yours.

Our guest today is a Level 3 USAT Triathlon Coach and has over 25 years of triathlon coaching experience with great insights into off season training. Guest Justin Trolle chats with Dominic about why not all off season training is the same and how to make sure you're getting the most out of yours.

#23 - Off Season Training W/Justin Trolle

We’re back with the second half of our butterfly talk! Talking about additional concepts of when to add and work on your breath, proper breath technique, and when to work on your kick.

We’re back with the second half of our butterfly talk! Talking about additional concepts of when to add and work on your breath, proper breath technique, and when to work on your kick.

#11: - Butterfly Arms Part 2

What is pacing? I can tell you one thing, I definitely had ZERO CLUE as to what it was when I was younger. Learning about it now I wish I had been better informed (my fault? my coach’s fault? nobody knows…probably mine) so I could have trained better. But that’s exactly why we’re talking about it, so you can avoid my terrible past and train better now! Listen as we explain what pace work is, how to best achieve it, why it’s important in pool and open water swimming, and how best to implement it into your training.

What is pacing? I can tell you one thing, I definitely had ZERO CLUE as to what it was when I was younger. Learning about it now I wish I had been better informed (my fault? my coach’s fault? nobody knows…probably mine) so I could have trained better. But that’s exactly why we’re talking about it, so you can avoid my terrible past and train better now! Listen as we explain what pace work is, how to best achieve it, why it’s important in pool and open water swimming, and how best to implement it into your training.

#7 - Pacing in Swimming

Gliding is a term that seems to have a mixed bag of positive and negative connotations in the swimming world. We talk about what gliding is, as well as whether you should be doing it or not during your swim.

Gliding is a term that seems to have a mixed bag of positive and negative connotations in the swimming world. We talk about what gliding is, as well as whether you should be doing it or not during your swim.

#17 - To Glide or Not To Glide

Is it better to breathe only to one side in freestyle? Or breathe to both sides? And what are the affects of doing both?

Is it better to breathe only to one side in freestyle? Or breathe to both sides? And what are the affects of doing both?

#18 - Bi-lateral Breathing Debate

Straight arm freestyle sounds like you should be swimming with your elbows locked, whipping through the water without bending, sort of like a windmill slices through the air…right? Think again, because this type of freestyle is more nuanced than first meets the eye.

Straight arm freestyle sounds like you should be swimming with your elbows locked, whipping through the water without bending, sort of like a windmill slices through the air…right? Think again, because this type of freestyle is more nuanced than first meets the eye.

#20 - Straight Arm Freestyle Isn't What it Sounds Like...

No matter whether you’ve been swimming since you popped out of the womb or if you started later in life, everyone needs to work on their breathing in freestyle. The timing, head position, where your eyes are looking, the amount of air you take in, even the position of your head while you’re turning to breathe, are all things that can fall out of line the more comfortable you get in the water with other aspects of your stroke. Let’s take a step back and see what we need to be focusing on to have a refresher course in a proper freestyle breath.

No matter whether you’ve been swimming since you popped out of the womb or if you started later in life, everyone needs to work on their breathing in freestyle. The timing, head position, where your eyes are looking, the amount of air you take in, even the position of your head while you’re turning to breathe, are all things that can fall out of line the more comfortable you get in the water with other aspects of your stroke. Let’s take a step back and see what we need to be focusing on to have a refresher course in a proper freestyle breath.

#4 - The Freestyle Breath

Your internal thoughts affect the way you train, compete, and enjoy your sport. Making sure these thoughts support you, as opposed to hurt you, is the goal.

Your internal thoughts affect the way you train, compete, and enjoy your sport. Making sure these thoughts support you, as opposed to hurt you, is the goal.

#19 - Self Talk

Corkscrew, Pole Vault, Kayak, Windmill, I could go on and on about weirdly named freestyle drills, but what's my absolute favorite? Listen as we discuss our favorite freestyle drills and least favorite drills and why!

Corkscrew, Pole Vault, Kayak, Windmill, I could go on and on about weirdly named freestyle drills, but what's my absolute favorite? Listen as we discuss our favorite freestyle drills and least favorite drills and why!

#14 - Our All Time Favorite Freestyle Drills

When working on your freestyle swim the things that go on above the water can sometimes fall to the wayside. But they shouldn’t! Your freestyle recovery - the part of your stroke after you’ve finishing your propulsive phase and are bringing your arm back around to enter the water and start your catch - has just as much impact on your freestyle efficiency as what’s going on under the water after your hand has entered. Two-fold, the propulsive phase - from the start of your catch all the way through to the finish of your stroke - is the key component to your efficiency, power, AND stability. Let’s see why!

When working on your freestyle swim the things that go on above the water can sometimes fall to the wayside. But they shouldn’t! Your freestyle recovery - the part of your stroke after you’ve finishing your propulsive phase and are bringing your arm back around to enter the water and start your catch - has just as much impact on your freestyle efficiency as what’s going on under the water after your hand has entered. Two-fold, the propulsive phase - from the start of your catch all the way through to the finish of your stroke - is the key component to your efficiency, power, AND stability. Let’s see why!

#5 - Freestyle Recovery and the Propulsive Phase

Today we have guest Lou Tharp with us! Lou is the Executive Director for Global Healthy Living Foundation and used to be the head coach for West Point's Triathlon Swimming.

Today we have guest Lou Tharp with us! Lou is the Executive Director for Global Healthy Living Foundation and used to be the head coach for West Point's Triathlon Swimming.

#16 - Creaky Swimming

Not gonna lie, there isn’t too much swim talk going on in this one. Dominic is GONE for this episode, so I decided to chat with our good friend Bill Brenner, COO of US Masters Swimming, about my all time favorite topic: FOOD! We talk about what we like to eat before and after swim workouts and basically just food in general. Ugh, I’m getting hungry just thinking about it.

Not gonna lie, there isn’t too much swim talk going on in this one. Dominic is GONE for this episode, so I decided to chat with our good friend Bill Brenner, COO of US Masters Swimming, about my all time favorite topic: FOOD! We talk about what we like to eat before and after swim workouts and basically just food in general. Ugh, I’m getting hungry just thinking about it.

#15 - Like Food? We Do

Setting goals and to-do lists are a great way to stay motivated and work towards something new and exciting. Goals are great!…right? Listen as we talk about how we used to set goals, how incentives affected us as kids, and what we do now to help set goals properly and actually achieve them without getting disheartened along the way.

Setting goals and to-do lists are a great way to stay motivated and work towards something new and exciting. Goals are great!…right? Listen as we talk about how we used to set goals, how incentives affected us as kids, and what we do now to help set goals properly and actually achieve them without getting disheartened along the way.

#25 - The "Not to Do" List

Open water swimming is a wild beast to tame, and you won’t always be successful in your attempts. Why? Because there are so many unknowns that you can never fully prepare for. But something you can always do? Sight in order to make sure you know where you’re going, what’s ahead of you, and how to best prepare for the conditions you’re swimming through without veering off course and adding 758432 minutes to your time. Listen as we talk about why sighting is crucial to open water swimming success, how to go about it, and specific drills that work on perfecting this swimming skill.

Open water swimming is a wild beast to tame, and you won’t always be successful in your attempts. Why? Because there are so many unknowns that you can never fully prepare for. But something you can always do? Sight in order to make sure you know where you’re going, what’s ahead of you, and how to best prepare for the conditions you’re swimming through without veering off course and adding 758432 minutes to your time. Listen as we talk about why sighting is crucial to open water swimming success, how to go about it, and specific drills that work on perfecting this swimming skill.

#6 - Sighting in Open Water Swimming

The movement of your arms in butterfly is what propels you through the water. How? And what are the movements you need to be making to keep yourself injury free and your stroke strong? Listen to find out!

The movement of your arms in butterfly is what propels you through the water. How? And what are the movements you need to be making to keep yourself injury free and your stroke strong? Listen to find out!

#9 - Butterfly Arms

The best podcasts about ourselves as well as the world through the lense of Science. Specific topics include things about our brain, emotions to biology, physics and more!

Best Episodes on Science, Humans & The World

The best podcast episodes on global issues affecting everyone. Covering topics such as the #metoo movement, climate change, the impact of technology and some of the biggest global issues facing us right now. For anyone interested in learning more about the world, and some of the issues we're facing, pick an episode below and start listening! Add episodes you're interested into your queue below!