Champion's Mojo for Masters Swimmers
The award-winning podcast for Masters swimmers, adult athletes, and health and wellness seekers striving for personal excellence. Join your host, world-record-setting Masters swimmer, former NCAA Division I swim coach, best-selling author and health coach Kelly Palace, as she dives into inspiring stories, expert insights, and proven strategies to help you unlock your champion mindset. A podcast that champions you!
Champion's Mojo for Masters Swimmers
Mastering Mindset: All-American Sara Dunn Navigates Life’s Hardships, from Injury to Grief, EP 281
When life throws its hardest challenges—divorce, injuries, the loss of a beloved parent, and the relentless pace of a demanding career—what keeps a champion going? For Sara Henninger Dunn, it’s the unshakable mindset she’s honed since her days as a collegiate All-American swimmer and her enduring relationship with the water. In this inspiring episode of Champion’s Mojo, Sara shares how a fierce mental toughness, built from years of competitive swimming, helped her navigate life’s toughest lanes with grace and resilience.
Sara opens up about rediscovering swimming after a 20-year break, how the pool became her sanctuary during the grieving process, and why staying active is her ultimate form of self-care amidst a hectic work life. She also shares the rituals, routines, and mindset hacks—like wearing handmade bracelets with personal mantras—that keep her grounded and focused. Whether you’re an athlete, a professional juggling life’s demands, or someone seeking inspiration to overcome personal hurdles, Sara’s journey reminds us that it’s not just about winning races—it’s about winning at life.
Tune in for a heartfelt conversation packed with wisdom on grit, reinvention, and the healing power of community and movement.
Sara Dunn, state, national, and world record breaker in US Master Swimming, shares her incredible journey of returning to competitive swimming after a 20-year break following an injury in 2015. Her story demonstrates how passion for swimming can transcend time and how the right mindset can lead to continued success at any age.
• Returned to swimming after a serious ankle injury prevented land-based cardio exercise
• Earned All-American honors (top time nationally) consistently since returning to competition
• Uses personal mantras like "make good choices" and "we don't do that anymore" as mental tools
• Sets goal times as her phone lock screen for constant motivation and focus
• Defines success as being better than she was the day before, not comparing to college-age times
• Values the SwimMac Masters community as family who support her in and out of the pool
• Recently became chair of North Carolina Master Swimming
• Maintains a consistent schedule: swimming Sunday/Tuesday/Thursday/Saturday, lifting Monday/Wednesday
• Would advise her college-age self to "never stop swimming"
Find Sara through US Masters Swimming or connect with your local masters swimming program to experience the joys of lifelong swimming in a supportive community.
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Hello friends, welcome to the Champions Mojo podcast, where we celebrate the extraordinary stories of adult athletes who inspire us with their passion, comebacks and stories we can all relate to. Today's guest is incredibly special to me, not just because of her impressive swimming accomplishments, but because I had the privilege of coaching her at the University of South Carolina. Because I had the privilege of coaching her at the University of South Carolina yes, I'm talking about Sarah Dunn, a state national and world record breaker in US master swimming. She's also a national champion and an All-American and one of the fiercest competitors and tremendous inspirations to me and others.
Speaker 1:Sarah grew up in Beaver Creek, ohio, and I knew her as Sarah Henninger. She dove into summer league at age eight and never looked back. Her early talent and work ethic took her to the Ohio State High School Championships three times, five trips to YMCA Nationals and ultimately into her high school's Hall of Fame. At the University of South Carolina she became a four-time NCAA All-American, landed on the SEC academic honor roll and was named female student athlete of the year in 1995. As her coach, I got to witness firsthand her incredible drive, leadership and heart in and out of the pool.
Speaker 1:After college, sarah stepped away from swimming, but life had other plans. In 2015, an injury and a persistent friend led her back to the water. She joined SwimMac Masters and found a new kind of team, one that felt like a family. Since then, she's shattered records, embraced the master swimming lifestyle and stepped up as a leader in the sport, recently becoming the chair of the North Carolina Master Swimming. Sarah's story is one of lifelong passion, comeback, strength and giving back. I'm so proud of the swimmer and woman she is today. Sarah, welcome to Champions Mojo. Thank you, kelly, that's so kind.
Speaker 1:Well, you know you and I have a history, so it's really great to catch up with you. And so, even though we've see each other let's say infrequently, but enough to have stayed in touch over the years at master's meets Tell me the story of what life had other plans like what was the injury and what brought you back to swimming in 2015? I don't even know that story.
Speaker 2:Okay. So it started out. You know everybody's working out. I was working out at the gym running, doing strength training, and I was working out with one of my friends one morning at the Y and was doing step ups on the box and came down and landed wrong on my ankle and it popped and that was the end of any sort of land cardio for me. Um, that was almost 10 years ago.
Speaker 2:Um ended up going to the ER that morning. They weren't sure if it was a sprain or a break. Um made it to work by 8 30 and two days later found out it was just a really bad strain, so got to wear everybody's favorite boot for about six weeks and then did the pt and then decided um, my friend's been really bugging me to start swimming again and now seems like a good time as any and I went to my first practice. Had I been told that my first practice was going to be long course, I probably would not have shown up. But here we were long course practice in the middle of October and I said I'm here, I'm going to do it, and haven't looked back, so it's been great.
Speaker 1:So at that point you were out of the water, probably like 20 years, 20 years of like no swimming whatsoever.
Speaker 2:I dabbled a little bit in 2004. But when I say a little bit, I mean a very little bit, like maybe six months.
Speaker 1:So in looking in looking at your master swimming record, I noticed that you know you came back in 2015 and you earned all American honors, which, for anybody that doesn't know what that is, that means the number one time and at least one event in the entire country. You have never missed earning a number one spot in your event or events since you came back in 2016. So almost 10 straight years.
Speaker 2:Almost that streak's going to be broken this year, but that's okay.
Speaker 1:Are you sure, oh?
Speaker 2:yeah, yes, okay, well, it was a pretty long streak.
Speaker 1:I think that's pretty impressive to come out of that, but it sounds like you were staying in shape in other ways. You came back from injury. Do you have any other comeback stories? Just either in your life or in um your swimming um, well, I'm.
Speaker 2:I'm currently on a comeback, I guess. Um, I was out most of last year with a shoulder injury, which is how I know the all is broken, um, so I've been working towards getting back into that. And then, um, uh, my mom passed away in March so I've been taking some time away from the pool to deal with that. Um, but yeah, it's, you know, the pool has always had. The pool has shown me lately that that is where I'm going to find my solace. So not just the water, but the friends who I'm surrounded with and who are like, hey, are you coming to practice today? We miss you.
Speaker 1:So, yeah, in any sport or any coffee group or bowling group that you know, that group that misses you when you don't show up is so they say. That's so essential to the health and well being that we have when, in every area of our life and certainly as we get older. So, Sarah, I am going to tell you a little story that I remember about you. Oh gosh, I know. The thing that I remember is what an incredible mindset you had, and I imagine you obviously still have it.
Speaker 1:But talking about mindset, when I was the coach there at South Carolina, any recruit that came to campus I would have a one-on-one and learn a little bit more without the crowds of other team members around. And one of the questions that I would ask, which was kind of a vetting question, was let's imagine that you are in the final of the NCAA championships and you're in the. You're in the final heat, you're in the top eight and you have a lane. You can imagine, whatever lane you're in, what is going through your mind when you're there behind the blocks. And I recall what you said Do you, do you recall that? That question?
Speaker 2:I don't recall, but I I know what you have told me I was gonna win, yeah, yeah.
Speaker 1:And and what was so different about you, um, with answering that question? And it was? It was a pretty quick answer. It wasn't like you thought about. You know what does she want to hear? And the reason that I I feel like it was very authentic and genuine was that you would be amazed at the number of recruits that came into that office and then answered that question with, oh my gosh, what am I doing in the final? Or even something like, oh, I would never make the final of the NCAA, you know. So where do you think that that tough mindset came from?
Speaker 2:I think I definitely got a lot of like can-do attitude and can do positivity. For my mom and dad, you know, there wasn't anything that they ever held us back from trying. Of course, I was only ever good at one thing. I also think that because I'm, as you know, a straight up brushstroker, I always had to work harder in practice to keep up with the normal grinded out yardage, freestyle IM stuff. So, and like you said, if you have a lane, you have a chance, and I've always believed that. My mom used to love to say you know, cheering for the Gamecocks is very difficult, um, as a football team and she was like, on any given Saturday, anything can happen. If you have a lane, anything can happen. Um. So, yeah, I, just without having a lot of physical experience and physical background like I didn't really lift weights until I went to college is my mind, was my best asset, besides my physical ability to swim, just breaststroke.
Speaker 1:Yeah, yeah. So, um, if you were to like look back on your entire life, what would you say? That that mindset that you you have has helped you through some other stuff Like what, what do you? How do you apply that to your life?
Speaker 2:Mm. Hmm, I'm thinking. I mean, first of all, first and foremost, it helped me get through a divorce, you know, three years into a marriage that you know did not end well. And I was like, ok, this is where we are, let's move on to the next. You know, I spent some time.
Speaker 2:I had to move back in with my mom and dad when I was 30, which no 30 year old wants to do. But you know, I'm very fortunate that I was able to do that. I was like, okay, next step go get a job. Let's go get a job. And I got an interview with my current employer and I've been there for 23 years and it's just. You know, I started out in different positions in my company and I wanted to move up. So I was like, okay, what do I need to do to get the attention? I need to move up? How can I help? What can I learn? And I feel like that's just always been my kind of mindset, like I want to keep learning new things and that cause I know that's going to help me achieve my goals.
Speaker 1:So what would be something new that you've learned, that you just never thought you would learn or do?
Speaker 2:I haven't actually learned, mastered it. I've spent a lot of time developing a new hobby, which is crocheting, which is very grandma but very relaxing, keeps my hands busy, keeps my mind busy, you know, so that I don't drift off into places of doom.
Speaker 1:Yeah yeah.
Speaker 1:Well, that's great to know that somebody who has a tough mindset does have the ability to drift off into places of doom you know, I mean, I find that that's kind of a commonality, that you know that really, what makes a difference in somebody who succeeds and somebody who doesn't is we all can drift off to places of doom, right. I mean, it's just kind of I think that's the way our minds are built to protect us from things. So what, what are some of the things that besides crocheting, are there things that you say or things that you do that help you keep your mind on track?
Speaker 2:I have a couple of bracelets that I've made and wear. One says make good choices, just to remind me to choose the right things, and one says we don't do that anymore, or the initials WDDTA, just to remind myself, like you used to do, that that was a bad thing. We don't do that anymore. They're just kind of personal to me, like reminders that I like to wear on my wrist to remind keep my mindset right.
Speaker 1:Oh my gosh, I love that. I think that's awesome. That is really, really great. I mean, making good choices is such a great thing. So and it sounds like you are a big planner you know you've. You've planned your, your, your goals for your 23 year career. You wanted to take this step, take that step. You said now one of the things that you and I talked about a little bit before we started recording not today, but on another day um it, you know we're, we're recording this in late May and you are already planning for the 2026 spring nationals, which is almost a year away. Yes, so tell us, like you know, how you can focus on that. You know when you're, when you're this far out, walk us through that long term training and how you're going to stay focused over the long haul.
Speaker 2:Well, first of all, I'm I'm recommitting to my teammates because the meet is in Greensboro and we are going to bring a large contingent from North Carolina and from SwimMac. I'm recommitting to myself and to my teammates to get back on track with my workouts. That's first and foremost. And then start dialing in the nutrition. There was a lot of emotional support eating the last couple months, so we're dialing that back. And then just smaller goals, like let's go to this meet, let's go to another meet I haven't planned out the meet yet that I'm going to, but those are in the works.
Speaker 2:And then one of my favorite things to do is to put my goal times on my lock screen on my phone so that I'm always looking. You know you're always looking at your phone and you see those times. You're like, okay, this is why I need to do this, this is why I'm doing that, and just kind of keep those in the forefront. I haven't again decided what those goals are going to be, cause I'm kind of I'm not moving up into a new age group or anything. So and I think Erica set some really fast records the 50 and the 100 brushstroke.
Speaker 1:So these are going to be times just for myself, uh, things that I want to achieve, so yeah, yeah, I like that and that's um erica braun who's been on the show and we we have a maria and I uh, when maria was with me as a co-host, we always kind of joked. Whenever we could say erica braun's name, we did. It's just it's just kind of a fun buzzword yeah it's great that you mentioned erica yeah yeah, she's a real, real champion. So how do you define success in master swimming for you?
Speaker 2:one of the things that I had to learn, um, when I came back to master swimming, um and it took me a while to figure this out is I am honestly never going to be as fast as I was when I was in college, but I can be better than I was the day before. So every day at practice I try to be better than I was the day before. Um, so that's kind of how I define success. Um, as far as my times go, I think I just need to, you know, get a meter to win, since it's been a while. I mean, I did swim in March but, um, that was very emotional and very rough Um, so I need to get a couple of meets in after I've been training for a little bit and then kind of go from there. So what my goals are going to be like, because I want to set a high, but attainable goals.
Speaker 1:So the the meat that was emotional was that around the loss of your mom. It was three weeks after she passed away, but you still swam in the meat I did um, there were a couple of reasons why I wanted to swim in that meet.
Speaker 2:Uh, first of all, it was, um, practically our North Carolina board meeting, where I was going to be elected into the chair position, so I thought it was important to be there for that, and I had entered the meet before my mom passed and I know that she would have wanted me to swim. So one of the things my mom loved was watching me swim and she, she loved watching master swimming because, like you know, you could live stream nationals and she'd always be like what heat lane are you in, what heat lane are you in? And I'm like, okay, I'm in this heat, I'm in this lane, and remember, I'm wearing the red cap, because not a lot of people wear red caps, and that was so she could see me when she was watching, because, you know, sometimes it gets to be a little flurry of activity in the pool. Um, so, yeah, so I, I, I did it for her.
Speaker 1:So yeah, that's, that's beautiful and, yeah, that is one of the the great things about masters nationals is it does stream. So, sarah, the idea that, yes, we've all had our faster days. What advice would you give to swimmers that think they're past their prime and they're hesitant to really return to competition because they know they're going to be slower?
Speaker 2:I think you have to erase those times from your mind. It's more important to be realistic. Remember that you're doing something now that's good for your body, that's good for your mind, you're going to have fun with your teammates, and just consider these your new era of times. Like, okay, that was not my best college time but or my best personal time, but this is my best master's time and I'm really proud of that. So it does. It can take a hot minute to get your mind wrapped around that, though I understand it took me a while. Like, why should I do this? I'm not going to be fast, but I'm not a fast 22 year old Sarah, but I can be a fast 52 year old Sarah.
Speaker 1:Yeah, and I think that you know, once you kind of just let go of that and you realize, like masters running or other masters events, that you know you're only competing against people your age. So it's not like you're going to even be competing against any age 22, sarah or Susan or anybody. You're going to be competing against other women that are your age or other men that are your age, and that I love the fact that Masters just ranks everybody. So you can see. You know I thought I really sucked, but hey I'm. I'm 20th out of 600 people who've ever swum in all of history. Like Master Swimming has amazing stats. So you can see Huge database, huge database. Then when you compare those rankings, you age up and you're like whoa, I went from being 40th in that top of my age group to being third in the next group, right right yeah, master Sw, swimming where aging up is a good thing it.
Speaker 1:Yeah, that's one of the beauty, beauties of it, sarah. What kind of rituals or routines do you think have helped you just be successful overall in life?
Speaker 2:oh, um, paying attention to my body, um, I know that's not really a ritual or routine, but it's just. You know, if something hurts, I'm going to address it. Of course, getting enough sleep, which I have struggled with the last few years, but I found a program now that's working for me, that's helping me sleep better. I think, honestly, just maintaining a routine, maintaining a schedule, no matter what it is like. You know, I swim Sunday, Tuesday, thursday, saturday, I lift weights on Monday, and Wednesday, friday, is my rest day. That is my routine. It works for me.
Speaker 2:You know, would I love to be one of those people who, could, you know, go swim in the morning and then come home and sit in a sauna or do a cold plunge or relax with my coffee outside while I journal. Yes, I would love that. That's not my life right now. I'm making my life right now work for me, and I think that's part of it too, like fitting your passions and your hobbies and your self-care because, let's face it, swimming is a form of self-care, exercising is a form of self-care Into your professional life is important for everyone to do. There's you can have excuses, but you can find your way around those excuses, like there's probably 40 of us at least that get up in the morning to swim at 515. And that's just at my pool alone. I know there's people all over the country that do that. You can fit it in in the pockets of your your life if it's important to you.
Speaker 1:Yeah, absolutely. Do you go to bed early? I do, yeah, you're probably pretty exhausted and sleeping well.
Speaker 2:Yeah.
Speaker 1:So if you could go back to your college age self and give yourself one piece of advice, what would it be that you know now?
Speaker 2:Don't stop swimming.
Speaker 1:Oh, I love it. Wow, darn it Don't ever stop swimming.
Speaker 2:Yeah, don't stop.
Speaker 1:I preach that all the time. I've said this maybe 10 times now on this podcast, but I just hate it when the youngins post I'm retiring from swimming.
Speaker 1:I just wish they'd say I'm pushing pause, I'm taking a break, you know, I'm just, I'm going to take some time off. But the idea that swimming is a lifelong sport you know, it's just you, just really. I even feel like if, what are your thoughts on this? That if somebody got out of college and they just you know they were a good swimmer, or even high school, and they just swam literally once a week, maybe twice a week, just get in there and don't lose the feel for the water, just have fun, dolphin dive and get some, you know, do a few things, that that it would go a long way. I mean, sure, take a month off of two months off, six months off, but that if they just stayed in touch with the water a little bit not to get burned out, that it would make a huge difference. I agree, I agree.
Speaker 1:Don't take 20 years. Yeah, don't take 20 years. I mean I've even taken um, I've probably only taken two or three years off per age group, but those two or three years that I take off are so hard to come back from and this is the only age group I've ever swum all the years through the age group. So we'll see what happens? I've never, ever. I only swim at the bottom of the age group and then I take like three years off, so I feel like that's a trend.
Speaker 2:Yeah, it's totally been a people that do that.
Speaker 1:Yeah, it's a total pattern with a lot of people, but you know I'm going to try it and see how. You know I'm going to, you know, try to use my own advice and see how that works.
Speaker 2:I mean why not? What do you have to lose?
Speaker 1:Right, yeah, I just usually kind of just decide to do other things, but um, I'm gonna try it. So, um, now, what two or three traits do you think that champions share?
Speaker 2:dedication um positivity and a good work ethic yeah and being coachable?
Speaker 1:yes, I would agree. Coachable is is big. Do you? Do you get a lot of coaching? Do you at swim back?
Speaker 2:um, I do, we do. We always have on deck coaches? And um, I have been known to ask like, hey, can you look at this freestyle because it feels funky, or hey, I'm trying to figure out this. Um, for example, when I first started back, I did not know that we could do a dolphin kick in our pullouts. So I went to the best brush striker on our team and I said, hey, when do I do this and how do I do it? And he showed me. And you know, I'm not a, I'm not one who's afraid to ask for feedback or help or, you know, just criticism constructively. Yeah so, and I also know myself well enough that I have a personal trainer that I go to, because I am not going to go to the gym and lift weights after work by myself.
Speaker 1:That's great. That's great Well, so how has SwimMac Masters shaped your swimming? And tell us a little bit about that, because it sounds like it's a really great family, and what makes it feel like a family?
Speaker 2:I've met some of my best friends at Swimac. These are folks that I would do anything for. They would do anything for me. Like I said, we check in on each other all the time and you know, just recently I had, you know, my at my mom's funeral. I had basically an entire pew full of swim back family. Um, and you know that was that was really touching and really cool. Um, because it's a Saturday morning and you know they'd already been to swim practice and we're probably hungry. Um, you know, I had one of my friends drive over from Georgia to attend and, um, she's Clemson grad and wore garnet to my mom's funeral, which was very touching.
Speaker 2:Um, you know it's just. You know it's about the competition, but it's about the trips. We go on to the competitions, like going to swim meets is almost like going on a girl's trip or a team trip. Um, for example, my very first meet back was a short course meters meet at the university of South Carolina and I was like I'd only been swimming for six weeks. I was like, well, I know I'm not going to swim, well, because it's six weeks, but it's short course meters and I don't have any short course meters time, so I'm not going to get upset about my times. And um, you know, we had our swim back team there. We had a couple of um, all other USC alumni swim and it was just like a big girls trip. You know, it was very fun. Um, you know we've been to different places, uh, california, texas, virginia, um, and it's more the swimming. The competition is fun, but it's more about the memories made, like joking around in the stands or going out to dinner or, you know, just messing around.
Speaker 1:So, yeah, yeah, that's. That's great, that's really awesome. So second to last question so you're the chair of the North Carolina Masters Swimming. What do you kind of hope to accomplish in that leadership role?
Speaker 2:That is a good question. I'm still trying to figure this out. I'm still trying to figure this role out. Like mentioned before, you know, usms Masters Nationals are in Greensboro in 2026. Huge spotlight for North Carolina Masters swimming.
Speaker 2:I and my co-board members right now are working on just getting all of our teams engaged. More participation in our social media, more participation in local and postal events, cause we really do want to shine bright when we host nationals next year. That's my main goal. My other goal is to, you know, just listen to the membership. Figure out what do they want from a board. Promote our meets. We have a couple of big meets, but then we have some smaller meets that aren't as well attended, so I'd like to get those that attendance up. We have an open water swim coming up that I don't know if a lot of people are doing. Side note, I do not swim open water, but I will support it all day long. So, yeah, those are just a couple of the goals I have and just to learn more about USMS and um, how we can give back to the membership.
Speaker 1:Okay, cool. So, um, last question before we do our sprinter round is um what have we not covered? Or I've not asked you that you would like to share with our listeners. If anything doesn't have to be anything but I can't really think of anything.
Speaker 2:Um, I mean, if you know, if your listeners have any other questions, they can reach out to me, because I'm an open book, so I will. I will talk to anybody about swimming all day long, and they can.
Speaker 1:They can find you through the uh dot, uh usms emails on us master swimming, right, yeah, yeah, all right. Are you ready for the sprinter round? It's just some questions, not a sprinter. Let's go, but it's supposed to be one or two word answers, just really quick. Favorite sandwich turkey. What do you own that you should throw out clothes? Scariest animal raccoons celebrity you would most like to meet taylor taylor Hardest swimming event in the pool.
Speaker 2:For me hardest swimming event. Okay For you. For you, sarah, that I swim or that I've never swum.
Speaker 1:Well, maybe that you've attempted and failed. Yeah, just don't overthink it. Don't overthink it. I'm never doing a 200 fly. Okay, I would agree with that. One Favorite movie Breakfast Club. Favorite smell Smell, smell.
Speaker 2:Chlorine Chlorine. Okay chlorine, chlorine, okay um. Do you make your bed every morning?
Speaker 1:no, because my husband's still in it when I get up. Yeah, kickboard or no, kickboard, kickboard. Uh, if you had to listen to one song for the rest of your life, what would it be? Superman by REM, okay, window or aisle, aisle. Five adjectives to active in flux still figuring it out and happy nice, all right. Final question is when you dive in the water, what word comes to mind?
Speaker 2:Did my goggles stay on?
Speaker 1:Cold. That's a good one. Cold is a good one. All right, very good. Sarah, thank you so much for spending this time with me today. It was awesome to catch up with you and thank you for the opportunity. Yes, awesome.
