In this celebratory 150th episode of the Master Swimming Podcast, hosts Helen Gorman and Joe Malone reflect on three years of the show, and the recent World Masters Championships in Singapore.

Guests John Chambers, Verity Dobbie and Dom Polling add their perspectives on success in Singapore - which was one of the best Championships to date with fantastic pools, incredible swimmers and an amazing host city.

We speak to Nathan Oxford about shoulder health and injury prevention in masters swimmers.

He explains the importance of recovery, prehab, and strength training in preventing injuries, as well as key exercises to build shoulder resilience and improve performance in the pool. He emphasises the need for consistent prehab routines and the significance of assessing shoulder function to maintain health and performance in swimming - and offers some free resources to help identify areas for development.

Nathan is a friend of the show, former international swimmer, a qualified strength and conditioning coach and a Great Britain international powerlifter.

Helen Gorman chats to Lara Ferguson, a Scottish three-time Paralympic swimmer and current Masters swimmer in the 45-49 age group. They discuss Lara's journey from her early days in competitive swimming to her international experiences, including winning two Paralympic medals at the Sydney 2000 Paralympic Games.

Lara shares insights into the classification system for para-athletes, her transition to Masters swimming, and her current training regime. The conversation also touches on the future of para swimming within the Masters framework, the new age adjusted points system for para swimmers and the importance of inclusivity in the sport.