#445 : Add Speed To Swim A Faster 1500m ...

Kelly Palace just broke the world record for the 65-69 age group in the 1500m long course freestyle, swimming 20:19 on only about 12,000 meters a week. She also broke the 400m record this summer (5:09).

Kelly is a 1984 US Olympic Trials qualifier and the first woman head coach in the Southeastern Conference. In this episode she explains why distance swimmers need real speed, shares her favorite sets (including "descend by equipment"), and describes the underwater technique behind her noisy stroke. She also talks about what she has learned from 350+ podcast guests, and why swimmers should take breaks but never retire.

0:02 – Intro and world record
2:22 – First woman head coach in the SEC
4:42 – Speed theory for the 1500
6:38 – David Guthrie quote
8:42 – Why wall rest doesn't lose fitness
12:31 – "Descend by equipment" set
17:50 – Kelly's stroke and the "slap"
20:40 – "A perfect underwater" camp story
25:48 – Champions as "students of the sport"
32:11 – "Give yourself grace"