Episodes

  • Kate Lundsten's Hall of Fame Induction: Stories of Impact, Humility, and Lifelong Swimming Family

    Kate Lundsten's Hall of Fame Induction: Stories of Impact, Humility, and Lifelong Swimming Family
    May 11 2026
    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. Aquajets Home Page Heavy Or Not — Episode #103 ISCA Coaches Hall of Fame Celebration — Kate Lundsten Mark Rauterkus Heavy or not, episode number 103. The ISCA Coaches Hall of Fame celebration shared this video about new inductee, Kate Lundsten from Minnesota. Greatness leaves clues. Subscribe and share with your friends. And this is going to be the first episode that also goes out on Apple with video. Jay Chambers Hi, Kate. I just wanted to congratulate you on your induction into the International Swimming Coaches Hall of Fame. Your contributions have been essential to the growth and success of swimming in the United States. Thank you so much and congratulations. I'm so lucky to have been coached by you and then later in life to coach with you. Coach Kate, you deserve this award, not only for the way that you develop the speed and technique of your athletes, but the way that you prepare them for life with their attitude, work ethic, and as community members. I could not think of a better person for this honor. You coached my three daughters over 12 years and gave me my first coaching job. And what we have all taken away from those experiences goes way beyond the pool: humility, integrity, perseverance, and mostly the importance of trying hard to be a good human being. All the athletes and coaches that have worked with you, we all know that we're better off because of you. That whistle echo on the pool deck air. We didn't know how long we'd stay there. Three lanes full and a team just starting. Somehow she knew where. Built something strong at our closet. Before the banners, before the fame, she already knew every swimmer's name. She didn't just teach us how to swim, she helped us become who we are. She changed our game. I'm here on Rocky Top right now, and I just want to say congrats on being inducted to the Hall of Fame. You are the most deserving person I know, and I think it's pretty cool that you and Matt are both being inducted in the same year, because I've had the privilege to work with two very amazing people in my swimming career so far. And I just want to say you helped me become the swimmer and person I am today, and I wouldn't be here where I am without you. When you came up with my nickname Goose— Well, now the whole team calls me Goose, and I just think that that is so special that you have put that in my life. And I just, like, I remember the days when we had to swim in the terrible Brooklyn Center pool, but somehow you would always say something stupid enough to make us laugh through it all. You've never once doubted me, even when I wanted to try something new like open water. And while it might have ended with me going blind for a few days, I still got so many experiences out of that. Furthermore, I wouldn't have had the opportunity without you and your support through it all. I remember when we were at a Pro Series here in Knoxville, and you were like, "Avery, I could see you going here. I think you should look into this when you get recruited." And I was like, "Kate, the colors are neon orange. What are you talking about? I'm not going to go here." And well, look at where I am now. I ended up here. And you planted that seed in my head, and you supported me throughout the whole process. Congratulations. We are so proud of you. We love you so much. We cannot think of anyone more worthy of this than you. You and I have a lot of history, amazing history, and I can't think of a single person in my life that has single-handedly changed the trajectory of my life and has given me so many incredible opportunities that still impact me now, almost 20 years later. It has been an incredible honor to be coached by you and still remain very close to you and still consider you a very dear person in my life. Your belief in me and your ability to squeeze every ounce of effort out of me at all times, even if it meant pushing my buttons just a little bit, has made such a difference in helping me become the person and the swimmer that I am today. Your impact goes far beyond the pool. Hi, Kate. I wanted to thank you so much for not only making me into a great swimmer, but for also pushing me to become a great ...
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    11 mins
  • Coach Speaks to City Council in Buffalo, NY, - AI Moonshot in PPS Arsenal - and asking a favor with a link

    Coach Speaks to City Council in Buffalo, NY, - AI Moonshot in PPS Arsenal - and asking a favor with a link
    May 9 2026

    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.
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    7 mins
  • Pitt Swimming Coach Resigns Amid Strategic Shift. Move Brings Athlete Uncertainty. Resignation in Serbia too.

    Pitt Swimming Coach Resigns Amid Strategic Shift. Move Brings Athlete Uncertainty. Resignation in Serbia too.
    May 7 2026
    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.
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    14 mins
  • Unconditional Love and Guidance: A Parent's Role in Shaping Young Athletes

    Unconditional Love and Guidance: A Parent's Role in Shaping Young Athletes
    Apr 22 2026
    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
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    9 mins
  • From Perfection to Excellence: How Coaches Inspire Daily Improvement and Belonging

    From Perfection to Excellence: How Coaches Inspire Daily Improvement and Belonging
    Apr 15 2026
    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.
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    16 mins
  • Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer

    Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer
    Apr 9 2026
    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_
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    28 mins
  • From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience

    From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience
    Apr 8 2026
    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
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    7 mins
  • Transform our new book into Custom Practice Plans in Seconds with the New Coaching Tool

    Transform our new book into Custom Practice Plans in Seconds with the New Coaching Tool
    Apr 4 2026
    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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    11 mins