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.

Helen Gorman interviews Arthur Lowe, a remarkable swimmer who has been breaking British records in the 90-94 age group. Arthur, who is joined by his wife, Marion, shares his journey in swimming, from early days of being sent by his mother into Birmingham to have a bath to his current training and record breaking. He emphasises the importance of technique and enjoyment in the sport.

Arthur reflects on his Army career and participating in international events, while also offering valuable advice for aspiring master swimmers. This podcast is guaranteed to make you smile and laugh along with Arthur and Marion.

Sports psychologist and British record breaker, Helen Davis joins us to chat about managing nerves and performance anxiety in competitive swimming. We discuss visualization techniques, the difference between threat and challenge mindsets, and how to set realistic performance goals.

The conversation with host, Helen Gorman covers strategies for staying grounded after success as well as bouncing back from poor performances.

With the World Aquatics Masters Championships looming, we get excited for upcoming races and consider the privilege of competing at a high level. The concepts in this podcast can be applied to any event, so enjoy this conversation between two breaststroke record holders as they prepare (firstly for lunch, and then) to compete in Singapore.

In this episode of the Masters Swimming podcast, you'll find out everything you need to know about travelling to and competing at the World Aquatics Masters Championships in Singapore.

Guests Nadine Day and Martin Bennell offer insights into everything from where to get the best coffee to detailed information about the organisation of the Championships. In her position as Chair of the volunteer World Aquatics Masters Group, Nadine has great insight that will help you prepare for your trip, whilst Martin, who has worked in the city for many years, has all of the local knowledge about transport, food and the best views.

Host Helen Gorman also congratulates Nadine on her induction into the International Masters Swimming Hall of Fame and finds out more about the awards ceremony in Florida, USA.

In this episode of the Masters Swimming podcast, we speak to Gina Heyn about her achievements and record breaking in the 40-44 age group.

We discuss competing at the Aquatics GB Next Gen Championships, her decision to change clubs and compete for Woking SC and her trip to New York to support a friend swimming around Manhattan Island.

Thinking about the future, we consider the prospect of swimming ten relays at the National Short Course Championships and muse about the distant prospect of competing at age 90.

The conversation turns to sports politics, in particular, the controversial Enhanced Games, and the glorification of taking performance-enhancing drugs for big financial rewards.

Gina holds multiple masters swimming records and competed for Great Britain as an elite swimmer. Her vast experience comes across in this conversation with host, Helen Gorman as multiple different areas of the sport are discussed.

East Leeds swimmer and experienced coach, Simon Ward joins us to explore performance traits that everyone can adopt without spending additional time or money.

Simon calls on his experience of having coached the Olympic Champion Brownlee Brothers in their early career, to consider the key traits of successful athletes, the importance of a positive attitude, body language, and being coachable. He shares insights on how masters athletes can enhance their longevity and performance through smart training, preparation, and maintaining a strong work ethic.

The conversation also touches on practical tips for dealing with jet lag and the significance of hydration and nutrition for athletes traveling to competitions such as the forthcoming World Aquatic Masters Championships in Singapore.