Inside with Brett Hawke

A weekly micro training cycle is a short, focused training program that is repeated on a weekly basis. It typically consists of a series of exercises or activities that are designed to help employees develop specific skills or knowledge. The goal of a weekly micro training cycle is to provide employees with a consistent and effective way to learn and develop their skills.

Learn from 80+ of the best swimmers and coaches in our sport on the AnyQuestion app. Ask them ANY QUESTION you want. Bob Bowman, Emma McKeon, James Gibson, Adam Peaty, Mel Marshall, Kim Brackin, Ryan Murphy, Emily Seebohm, Ray Looze, Lydia Jacoby, Abbey Weitzeil, Michael Bohl, Summer McIntosh, Dave Durden, and more!

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Mel Marshall knows a thing or two about breaststroke. She coaches Adam Peaty...

Here are some tips for non-breaststrokers trying to improve their breaststroke kick. 

Learn from 80+ of the best swimmers and coaches in our sport on the AnyQuestion app. Ask them ANY QUESTION you want. Bob Bowman, Emma McKeon, James Gibson, Adam Peaty, Mel Marshall, Kim Brackin, Ryan Murphy, Emily Seebohm, Ray Looze, Lydia Jacoby, Abbey Weitzeil, Michael Bohl, Summer McIntosh, Dave Durden, and more!

Download the AnyQuestion app here.

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BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

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They call him Sprint Salo for a reason. One of the greatest coaches of our lifetime shares his thoughts about speed endurance training - and not just for sprinters, but for "long sprinters", as well. 

Coach Salo calls distance swimmers, "long sprinters"...

Learn from 80+ of the best swimmers and coaches in our sport on the AnyQuestion app. Ask them ANY QUESTION you want. Bob Bowman, Emma McKeon, James Gibson, Adam Peaty, Mel Marshall, Kim Brackin, Ryan Murphy, Emily Seebohm, Ray Looze, Lydia Jacoby, Abbey Weitzeil, Michael Bohl, Summer McIntosh, Dave Durden, and more!  

Download the AnyQuestion app here.

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SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today!

BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

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Dr. Sam Freas' 10 Essentials of Sprinting:

1. Race every day in practice.

2. Swim at 100% speed all year long, not just during a taper. 

3. Swim superfast all year long, not just during a taper.

4. Always work dryland to improve the components of fitness: strength, cardiovascular endurance, muscular endurance, agility, and flexibility.

5. Work on starts, turns, and finishes almost every day in practice. At least 5 workouts per week. 

6. Practice swimming with no breath during a 50 and with only a few breaths during a 100. This gives better body position and better speed.

7. Execute a high kick with the heels nine to fifteen inches out of the water. This gives better body position. 

8. Practice reaction drills every day. 

9. Change the training if a loss of speed results due to the trashing of the cardiovascular system or overtraining of the neuromuscular system. 

10. Be happy, don't worry, get plenty of sleep and eat healthily.

This was shared by Coach Mike White of Madison Aquatics Club on Twitter.

In 1989, Dr. Freas was appointed President and CEO of the International Swimming Hall of Fame in Fort Lauderdale, Florida, and held that position until 2004. His books  “Sprinting: A Coach’s Challenge” and "Sprinting II:  It Takes Guts", have shaped and influenced thousands of coaches. They are must-read books for any swim coach.

Don't forget to become a monthly donor of the International Swimming Hall of Fame to help preserve the history of our sport. 

Our Sponsors:

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SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today!

BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout!

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2x Swedish Olympian. NCAA Champion. European Champion. World Champion.

Louise Hansson!

Brett & Louise discuss...

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BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout!

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Brett and Sonny ramble on about swimming. Come join the conversation every Monday morning 8 AM EST. 

Arizona State's Leon Marchand is the best swimmer in the world right now.  

Cal didn't suit up. Big talk on wearing tech suits in dual meets...again. Bob Bowman a man of his word, sticking to his guns, and having his team suit up and spank the National Champs.  

Surely the highlight of the meet was Leon Marchand 400 IM NCAA Record. In a stunning conclusion to the weekend, Marchand broke the NCAA record set by Hugo Gonzalez just last year (3:32.88). Marchand's time was 🔥🔥3:31.84🔥🔥

00:00 Good Morning Nerds!

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BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

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We are proud to announce that we've joined forces with the American Swimming Coaches Association to revive some of the most outstanding conference speeches in the history of our sport. Check out ASCA's upcoming events and clinics after the talk. And don't forget to mark your calendars for the World Clinic in Dallas this year. September 6 through 9th.

First up, Doc Counsilman and his famous talk from Montreal IN 1971 entitled, "The X-Factor". Here is an excerpt from his International Swimming Hall of Fame bio -- don't forget to become a monthly donor to ISHOF to preserve our sport's history!

The ‘X’ Factor 

Doc sometimes adopted a folksy way of putting his message across. His talk at the ASCA World Clinic in Montreal in 1971 on “The ‘X’ Factor in Coaching” remains a classic. He spoke about a mythical coach, ‘Frank Zilch’ who, hard as he tried to become successful, lacked the ‘X’ factor.’ Doc explained the ‘X’ factor as the ability to recognize the important things in coaching, and to work on them, and to minimize the unimportant.

“The great coach must have two basic abilities – he must be a good organizer and a good psychologist,” said Doc. “The good organizer will have the large team, will attract the good swimmers from other teams, and develop the Mark Spitzs and Gary Halls of the future. The good psychologist will be able to handle the parent problems, get along with the city council, and be able to communicate successfully with the swimmers – he will have the ‘super’ teams.”

“The good coach today needs only an elementary knowledge of conditioning physiology and stroke mechanics. He does not need these to get the job done. However nothing remains static, and in the future these two areas will become more and more important.”

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BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

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Kirsty Coventry is the most decorated Olympian from Africa ever. She's also the Minister of Sport, Arts and Recreation of Zimbabwe and an IOC Board Member. On top of all that, she runs her own foundation teaching water safety to children in Zimbabwe.

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BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

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Meagen Nay joins Brett, Sonny, and Nate to talk about this week in swimming.

*TYR Pro Swim Series in Knoxville 

* Short course swimming vs. Long course swimming 

* Ryan Murphy vs. Hunter Armstrong 

* Kaylee McKeown vs. Regan Smith 

* Emily Seebohm riding around India on a moped 

* Can Katie Ledecky go best times again? 

* Simone Manuel Returns 

* Henry McFadden wins the 200 Free in a new PB 

* Katie Grimes vs. Katie Ledecky 400 IM 

* On the pod: Kirsty Coventry!

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SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today!

BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout!

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Australian sprint sisters, Cate and Bronte Campbell, were an unstoppable force for years. Is Cate coming back to try and make a 5th Olympics? She would be the first Australian ever to compete in 5 Olympiads. 

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SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today!

BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics.

INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club!

VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout!

DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout!

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