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Heavy Or Not, The OG Swim Guide: Daily Summaries Delivered
by ISCA
A thought-provoking and insightful exploration of the intersection of sports, technology, and human potential. Heavy Or Not delves deeper into social issues, such as access to sports, cost of wellness, the impact of technology, and the importance of community engagement. The show incorporates the evolving role of A.I. in sports training, exploring both the benefits and potential drawbacks of this technology. The show integrates valuable educational content on swimming techniques, water safety, and environmental issues, making it more than just a sports drama. From the gritty pools of Pittsburgh to the ambitious rebuild of the Salmon Arm Aquatic Centre in BC, Canada, to the elite ISCA meets of Florida, this inspiring series follows a diverse cast of coaches and swimmers as they navigate the challenges and triumphs of competitive swimming.
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- 3 weeks ago11 min
Kate Lundsten's Hall of Fame Induction: Stories of Impact, Humility, and Lifelong Swimming Family
Aquajets Legacy Lives On: Kate Lundsten's Hall of Fame Celebration and Athlete Testimonials Kate Lundsten's induction into the International Swimming Coaches Hall of Fame is celebrated with heartfelt tributes from athletes, fellow coaches, and friends. Hear the stories that show why she's a legend in the sport. Kate's Hall of Fame induction, walk-up video and the significance of the award. Personal testimonials highlighting her impact on swimmers' lives and careers. Memorable moments from Aqua Jets training trips and competitions. Her coaching philosophy: humility, tough love, and life‑skill development. The lasting legacy she's created within the swimming community and beyond. <img class="sizing-normal" src= "https://substackcdn.com/image/fetch/$s_!KNZZ!,w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7f082c7a-100e-4631-a6a7-a5fb470e8ddb_1440x1800.jpeg" sizes="100vw" srcset= "https://substackcdn.com/image/fetch/$s_!KNZZ!,w_424,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7f082c7a-100e-4631-a6a7-a5fb470e8ddb_1440x1800.jpeg 424w, https://substackcdn.com/image/fetch/$s_!KNZZ!,w_848,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7f082c7a-100e-4631-a6a7-a5fb470e8ddb_1440x1800.jpeg 848w, https://substackcdn.com/image/fetch/$s_!KNZZ!,w_1272,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7f082c7a-100e-4631-a6a7-a5fb470e8ddb_1440x1800.jpeg 1272w, https://substackcdn.com/image/fetch/$s_!KNZZ!,w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.c
- 4 weeks ago7 min
Coach Speaks to City Council in Buffalo, NY, - AI Moonshot in PPS Arsenal - and asking a favor with a link
Join the WAFSU Movement: Simple Code Adds Support Button to Any School Website Mike Switalski's Swim Project Tackles Security, Not Safety, in Buffalo Communities. In episode #102 we hear from Buffalo high‑school teacher and nonprofit founder and swim coach, Mike Switalski, then dive into a new AI‑powered swimming grant and a quick call‑to‑action for coaches. Mike's testimony on Buffalo's security challenges vs. traditional safety approaches. Impact numbers from the City Swim Project (500 kids served, $350K budget, national swimmer stats). Introduction of the Moonshot AI grant partnership with Remake Learning & the Grable Foundation at Arsenal Middle School. "Cannon" analogy: AI as modern power for community‑focused swimming programs. How to add the WAFSU logo code to your website to support coaches – no cost, just a click‑through to https://wasu.org.
- 4 weeks ago13 min
Pitt Swimming Coach Resigns Amid Strategic Shift. Move Brings Athlete Uncertainty. Resignation in Serbia too.
It is depressing when people in power make terrible moves that make no sense. Student‑Athletes Question Pitt Swimming Future After Leadership Meeting Yields No Answers Two coaching shake‑ups fill episode #101 of Heavy Or Not, The OG Swim Guide. One hits close to home, in my city, as Pitt lost its head swim and dive coach with an abrupt departure at graduation weekend. Many are wondering what is going on with coaching — and what this mean for college and international aquatic sports. Chase Kreitler's abrupt resignation from Pitt swimming & diving and the key points from his farewell letter. Athlete backlash, unanswered questions for AD Alan Greene, and the surge of transfers to the NCAA portal. Jerry Chen's perspective on funding cuts and the broader impact on non‑revenue sports at Pitt. Serbian water polo legend Juroš Števanović's sudden departure and the federation's reform moves. Announcements: Join us for the NISCA National Convention in Grand Rapids in June. Join Coach Steve Friederang at a one-week Altitude Swim Camp at NAU. Get the book, Mental Skills for Young Athletes at https://SwimISCA.com.
- Apr 22, 20268 min
Unconditional Love and Guidance: A Parent's Role in Shaping Young Athletes
The Power of Partnership: Parents, Coaches, and Swimmers Working Together for Success The Power‑Play of Parenting: Why Unconditional Love Beats All the Swim Drills "When a swimmer knows they're loved no matter the time on the clock, the pool turns from a battlefield into a playground, and performance follows." In episode #100, the end of season 2 of Heavy Or Not, The OG Swim Guide, we turn to a master, Wayne Goldsmith. His statement is the best advice ever delivered to any athletic family. He breaks down the essential partnership among athletes, coaches, and parents. This is the classic triangle. He explains why unconditional love and clear role boundaries are the foundation for a successful sports experience. What you'll learn: The parent's primary job: love, accept, and value your child unconditionally. The three‑partner model: distinct responsibilities of swimmer, coach, and parent. What a swimmer should focus on daily: training, nutrition, recovery, and effort. Coach duties: technical leadership, speed/endurance development, race strategy. Common role‑crossing pitfalls and how keeping boundaries intact fuels performance. Building Character and Performance: The Essential Contributions Parents Make to Sporting Success Subscribe to Wayne's content. It is always brilliant! Wayne Goldsmith's Substack Link = https://substack.com/@waynegoldsmith Join Coaches Mark Rauterkus and Ron Usher at the NISCA Conference in Grand Rapids, Michigan, June 23 to 26, 2026. Click for details and to register. https://www.niscaonline.org/index.php/conference/nisca-conference
- Apr 15, 202615 min
From Perfection to Excellence: How Coaches Inspire Daily Improvement and Belonging
Heavy Or Not, The OG Swim Guide, episode #99 "Perfection breeds fear. Excellence is just showing up a little better than you did yesterday—because impossible isn't a word in our world; 'I.M. possible' is." Coach Pierre Lafontaine breaks down why daily wins, energy, and purposeful environments matter more than perfect facilities. Learn how to spark real progress in swimmers, no matter the pool size. You'll discover: The power of creating daily, measurable wins for every athlete. How coach energy and presence shape a winning culture. Why "better today, not perfect" should be your core coaching mantra. Simple recovery and programming strategies that keep athletes improving. Practical tips for engaging volunteers and optimizing meet day experiences.
- Apr 9, 202627 min
Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer
Truth About Leadership & Why Collaboration Beats a Lone Wolf Mentality In Heavy or Not, The OG Swim Guide, episode #98, we're blessed to pick up a few flash-back comments as well as present leadership insights from a former competitive swimmer who makes us all proud. Way to go Krista! Scott Grates sits down with performance coach, Krista Hawkins, to cover leadership truths, accountability systems, and the importance of holistic self‑care. Her athletic background and the coaching perspectives apply to everyone — from the wee swimmers to CEOs. Krista explains the important elements that coaches, families and humans should deploy. Get straight‑forward, actionable insights drawn from Krista's journey from a shy student just joining the team to a Division‑I athlete and business leader. Why the "leader must know everything" myth is a lie and why collaboration matters. How clear communication and a solid accountability framework drive consistent results. The difference between training (skill‑building) and development (growth) and why both are essential. Why physical health, mental wellness, and spiritual practices are non‑negotiable for effective leadership. Krista's step‑by‑step accountability process: role clarity, goal alignment, regular check‑ins, and actionable feedback. This is part two in a sequence from another podcast, Referrals Done Right with Scott Grates. See Scott's site, show and the original, full interview, #122 https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572 Krista Hawkins' Links: Linkedin - https://www.linkedin.com/company/future-legacy-partners Personal FB - https://www.facebook.com/krista.hawkins.9 Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS Instagram - https://www.instagram.com/_kristahawkins_
- Apr 8, 20266 min
From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience
Krista and our PAWW Swim Team - flashback with AI In episode #97 of the podcast, Heavy Or Not, The OG Swim Guide, we rejoice in the discovery and shout out of another podcast. Years ago, Krista's journey to the PAWW swim team went from a terrified 12‑year‑old student, to age-group swimmer, to Division I athletes to today's high‑level executive advisor. Come along for the ride and enjoy the flashback with coaching tactics and a story debrief with aid from Notebook AI. Krista's growth to and confidence happened, in part, on the team — with Head Coach, Mark Rauterkus. The mental‑skill system translated from the pool deck to the boardroom — and appeared in a podcast episode elsewhere. Learn: How a competitive swim program became the catalyst for Krista's confidence boost. The specific mindset and accountability framework Coach Mark taught her. Why raw physical talent alone isn't enough for peak performance. How Krista now applies similar principles to coach thousands of business leaders. The broader lesson: elite youth coaching methods can be scaled into powerful executive leadership strategies. Thanks to Scott Grates, and his Referrals Done Right podcast, episode #122 for the interview with Krista. Hear their voices in Heavy Or Not, #98. Show link https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572 Krista's Links: Linkedin - https://www.linkedin.com/company/future-legacy-partners Personal FB - https://www.facebook.com/krista.hawkins.9 Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS Instagram - https://www.instagram.com/_kristahawkins_ How Early Sports Psychology Shapes Future Leaders and Influences Whole Industries
- Apr 4, 202610 min
Transform our new book into Custom Practice Plans in Seconds with the New Coaching Tool
Coach's Secret Weapon: Quick, Privacy‑First Lesson Plans Tailored to Sport, Age, and Time To the Lesson Generator for Mental Skills for Young Athletes. Break the Closed‑Loop Coaching Hierarchy with Independent Oversight and Transparent Performance Structure In episode #96 of Heavy Or Not, The OG Swim Guide, you'll get a quick introduction to the brand‑new mental‑skills resource for parents, teachers and youth coaches. The lesson generator is a free website that support the book, Mental Skills for Young Athletes. Get the quick how‑to on turning a book into ready‑made practice plans and learn why structural safeguarding is now non‑negotiable. In the second part of the episode, hear of the latest findings on abuse in Canadian sports — swimming included. The free mental‑skills lesson generator: pick a chapter, sport, age group, and time to get a custom 15‑minute practice plan. How the tool integrates Dr. John Hogg's animal‑character stories while keeping all data private—no accounts, no tracking. Quick overview of the "Mental Skills for Young Athletes" book and pricing options for individuals and whole teams. Key takeaways from the Future of Sport in Canada Commission report on systemic maltreatment in competitive swimming. Recommended safety reforms: independent safeguarding officers and decoupled oversight to protect athletes and coaches. Future of Sport in Canada Commission Final Report Transforming Sport in Canada: Time for Action Link to the full report: https://www.canada.ca/en/canadian-heritage/campaigns/future-sport/participate/final-report.htm
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About Heavy Or Not, The OG Swim Guide
A thought-provoking and insightful exploration of the intersection of sports, technology, and human potential. Heavy Or Not delves deeper into social issues, such as access to sports, cost of wellness, the impact of technology, and the importance of community engagement. The show incorporates the evolving role of A.I. in sports training, exploring both the benefits and potential drawbacks of this technology. The show integrates valuable educational content on swimming techniques, water safety, and environmental issues, making it more than just a sports drama. From the gritty pools of Pittsburgh to the ambitious rebuild of the Salmon Arm Aquatic Centre in BC, Canada, to the elite ISCA meets of Florida, this inspiring series follows a diverse cast of coaches and swimmers as they navigate the challenges and triumphs of competitive swimming.
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