SSPC: Austin Surhoff on How 45-Minute Training Days Led to Best Times at Age 30

In the SwimSwam Podcast dive deeper into the sport you love with insider conversations about swimming. Hosted by Coleman Hodges and Gold Medal Mel Stewart, SwimSwam welcomes both the biggest names in swimming that you already know, and rising stars that you need to get to know, as we break down the past, present, and future of aquatic sports.

We sat down with NCAA-champion Austin Surhoff, who turned some heads by racking up 2 lifetime bests at the Richmond Pro Swim. Surhoff went 22.5 in the 50 free and 49.6 in the 100 free, very solid times that put him on the list for potentially finaling at Olympic Trials. As someone who was always a grinder in practice but didn’t necessarily love it, Surhoff takes us through the process that has helped him embrace and enjoy swimming again. This routine includes 45-minute workouts, just enough to make gains and keep his attention. Surhoff emphasizes that what he’s doing is manageable and sustainable for anyone at any point in life to see success.

Music: Otis McDonald


Opinions, beliefs and viewpoints of the interviewed guests do not necessarily reflect the opinions, beliefs, and viewpoints of the hosts, SwimSwam Partners, LLC and/or SwimSwam advertising partners.

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1 month ago

Really appreciated this podcast. As a postgrad swimmer trying to balance still loving swimming while also trying to grow professionally, I totally understand where Austin is coming from and definitely find myself in the same place often. Trying to explain to people that I’m still swimming a few years after college gets some weird looks and I quite frequently find myself justifying it in conversation. It’s great to hear from others who are in similar situations, still wanting to perform at a high level just cause it’s so darn fun.

Reply to  Flyin'
1 month ago

People just have this notion in their brain that they become a swammer or they have to get washed up after college. If you love swimming it can always be apart of your lifestyle.

Reply to  Dylan
30 days ago

I am still swimming masters and USA swimming at 26!

I’m even doing open water races!

Even though most of my competitors are younger or older swimming is still fun!

Austin Surhoff
Reply to  Seth
30 days ago

love it Seth! we have limitless time to do this thing.

Austin Surhoff
Reply to  Dylan
30 days ago

the key IMO that I hope people understand is as long as you give yourself space to enter a new phase, you can always be a swimmer. the hard part is when people think they have to recapture who they “were” as a college swimmer. but most of us grow, change, and mature after college. so your identity as a swimmer should as well. Also we don’t have time to do the type of training college kids do, lol.

Last edited 30 days ago by Austin Surhoff
1 month ago

Austin, Hook Em!

Austin Surhoff
Reply to  Bevo
1 month ago


1 month ago

Every swimmer, every coach in this sport needs to watch this. So great, thank you for sharing.

Austin Surhoff
Reply to  Erik
30 days ago

thanks for watching!

About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

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