Inside with Brett Hawke

Maggie MacNeil, the 2019 World Champion in the Women's 100 Butterfly stops in for a chat. 

Maggie shot to stardom by defeating Sarah Sjostrom (and the rest of the world) in the 100 Fly last year. Here's the race video. If you listen closely you can hear Maggie say to Sarah, "I look up to you so much. Oh my God!", as they embrace.

Who is Maggie MacNeil and how did you get into swimming?

London Ontario Canada. Excel Swim Lessons.

Played the violin and clarinet growing up. Her Dad is a drama teacher. Mom is a physician. Maggie wants to be a doctor or lawyer.

Growing up she swam every event. She didn't specify into butterfly until much later in her late teens.

Liz Moskal. Donna Moskal. Andrew Craven. London Aquatic Club.

Were you a high ranked recruit? Why the University of Michigan? 

What do you do well in your races? She has a list of things to improve upon. 

Rick Bishop.

Did you think you could get on the podium last year? "Never expected to win." What contributed to that big time drop?

Having the right amount of muscle and fat. "I haven't mastered that yet."

Out of the pool. 3 lifts per week after a power practice.

2019 World Championships:

"It's whoever brings it on that day." - Maggie MacNeil

How are you improving now?

How do you improve your underwaters?

11.6 SCM underwater kick.

Being under water. 

And much more!

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on Twitter @insidewithbh

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Connect | Maggie MacNeil

On Instagram: @macnmagg

On Twitter: @mags_swims26

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The Head Coach of Florida Gulf Coast University, Dave Rollins, turns the microphone around on Brett in this episode.

Other than the podcast, what else have you been doing since you left Auburn? 

Fitter & Faster Swim Camps and how they are dealing with COVID.

Not making the 1996 Olympic team. Left for America. Only place he looked was Auburn. 

Told his parents he got a full scholarship though he didn't.

Elimination Races at Swim Practice

Going 18.6 on the back of the Medley Relay at NCAA's.

How'd you get into coaching?

Doing an undergraduate degree, 4 kids, and full time Head Coach. How?

What he's learned from interviewing so many high level swimmers.

People are swimming fast coming out of quarantine. 

What is a base? 

"To me the base is quality! Why do we look at volume as our base?" - Brett Hawke

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On Instagram: @rollins_dave_

On Twitter: @coach_rollins

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The reigning Olympic Champion in the 1500 Free, Gregorio Paltrinieri sits down on holiday to chat with Brett about his career, his recent 14:33 mile, and looking towards Tokyo 2021.

They discuss...

Changing coaches from Stefano Morini to Fabrizio Antonelli.

Grant Hackett and Ian Thorpe were Greg's idols growing up.

Working on technique and lengthening out his stroke.

2012 winning Europeans at 17. Getting 5th in the 1500 at 2012 Olympics. All about having fun.

14:31

How do you experience your pain in the 1500?

Swimming open water.

How do you cope with a bad practice?

2019 World Championships in Gwangju, South Korea

Being friends with Mack Horton.

Handling the situation, being an Olympic icon.

Gregorio Paltrinieri's Most Memorable Swim Practice:

Greg does 3x camps at altitude every year. This practice was at altitude.

Focusing on speed. Still training 16 to 18 kilometers a day.

Relax. Recover. Sleep.

Talk to me about Sun Yang. "We never had a real challenge...we never really met in a real competition."

Do you dream about the 200 or the 400? Focus is really on the 800/1500/Open Water.

And much more!

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On Instagram: @greg_palt

On Twitter: @greg_palt

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Kyle Chalmers is a massive Kevin Durant fan. He is also the reigning Olympic Champion in the Men's 100 Free. He was just 18 years old at the Rio Olympics. How'd he do it? What was it like to become a national icon in 47 seconds? 

The two Australian sprinters discuss...

The media and how Chalmers keeps to himself. Purposefully doesn't pay attention to much of anything in the media. 

How'd you pop up at 18 years old and win the 100 Free?

Explaining what the Olympic Village was like. Taking a selfie with Michael Phelps and loads of NBA stars.

How'd you not get caught up in the experience? 

Massive Kevin Durant fan. Listens to his MVP speech every day.

How'd you win gold? Laid back country boy from a town of 15,000. "Staying relaxed..."

Are you a freak of nature? 

Only began fully training in 2015.

Did beach swims by himself 2x a week on top of the 8-9 sessions with Coach Peter Bishop leading up to Rio.

47 seconds and you become a national icon. It's quite overwhelming and can fog your mind.

In the lead up to Rio and can close the 100 Free better than anyone so how are you training? "I train like a 200 Freestyler."

Kyle Chalmers favorite swim practice are aerobic. 

3 or 4x

Confidence in coming home.

He breaks down the 100 Free Semi Finals against Nathan Adrian and the Final with Santo Condorelli a body length and half in front of him at the 50.

"There's nothing more satisfying than swimming over the top of these guys and you know seeing yourself catch them." - Kyle Chalmers

Keeping the same stroke rate throughout the 100. 

"This is my race and no one can take it from me." - Kyle Chalmers

Talk to me about the ready room. The marshaling room. Kyle doesn't listen to music and is pretty chatty.

"Nathan Adrian is one of the greatest guys out there." 

Is there another Kyle Chalmers looming for Tokyo?

100 Free Chalmers vs. Dressel at World Championships in 2019

How do you beat Caeleb Dressel? Get better at what he beats me at: off the blocks and underwater.

"You gotta have that belief in yourself that you're there to win. If I didn't have that belief I wouldn't be racing or swimming. I'm not going to a competition to get 2nd or to swim a PB. I'm going there to succeed."

Dad was an AFL player so he grew up in a household that understood what it meant to be a pro athlete.

What do you need to go to win next year?

And much, much more!

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Connect | Kyle Chalmers

On Instagram: @kyle_chalmers3

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Coach Mark Bernardino's teams at UVA captured 27 ACC titles. At South Carolina, six of his swimmers won individual events at SEC's. Now at NC State, the women are sweeping the podium in the 400 IM at ACC's.

No matter where he goes, swimming fast is sure to follow. But it's not just about physical toughness.

"What's it take to find that next gear in our sport? And I think that next gear comes from the mental perspective." - Mark Bernardino

What kind of mental training did you learn?

Dr. Bob Rotella, Sports Psychology became the golf guru and worked with Ed Moses and Mark at UVA.

"A relaxed athlete will be a better athlete."

Performing in a relaxed state. A positive mental state. Without stress. Without anxiety.

What do you believe in? What do you want to stand for as a coach?

Early in the season I explain to my team about failure but there will be a break through moment.

I like to do sets that build upon themselves.

How do you get the most out of your team? We test them.

If you're an A Finalist at SEC's, you're knocking on the door to scoring at NCAA Championships.

"Every dual meet is like taking a quiz. It's a test." - Mark Bernardino

Matt Targett. He went to swim for Dino at UVA and transferred to swim for Auburn.

Absolute belief from both swimmer and coach is a key ingredient in success.

The coach-athlete chemistry is critical to success.

Why do athletes believe a certain athlete is unbelievable? Are you afraid of Caeleb Dressel? Changing in the locker room with Mark Spitz at NCAA's.

Helping kids to think positively. Your non-verbal communication skills are important. You need to be cognizant of how you communicate non-verbally when speaking to your swimmers.

Letting your swimmers write a workout.

What are ya'll doing unique at NC State? 36 hour recovery period in the middle of the week.

And much more!

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On Instagram @hawkebr

on Twitter @insidewithbh

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Connect | Mark Bernardino

On Instagram: @ncsu_coachdino

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Josh Prenot won the Silver medal in the 200 Breast at the 2016 Rio Olympics. 

What's practice looking like right now?

It's hard to substitute swimming.

How do you train?

Everyone's focus is Summer 2021.

USA Breaststroke Depth.

How did you end up focusing on the 200 Breast? Swimming the 200 Breast a million times. 

Making the US Olympic Team in 2016. 

Talk to me about breaststroke. Timing. Hips. Tempo. Pulling. Kicking. Undulation. Head position. 

Swimming breaststroke underwater. 

2 Kicks 1 Pull but do it like Cameron van der Burgh: 1 kick, 1 pull, 1 kick.

Reaching max potential.

Chupkov.

Nathan Adrian texts in a question.

Mountain climbing.

Rick DeMont texts in a question. What makes you happy?

2 Breast splits.

Best Breaststroke Sets LCM

Set up the backhalf of your 200 and maintain your stroke rate:

3x200's @ 10:00 all out from a push.

Tech suits `1x300 off the blocks

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Connect | Josh Prenot

On Instagram: @joshprenot

On Twitter: @joshprenot

Special Thanks:

Some pictures used are from Mike Lewis -- check him out on IG @mike2swim

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Susie O'Neill is one of Australia's most successful Olympians. Madame Butterfly won a Bronze (Barcelona), Gold (Atlanta), and Silver (Sydney) over 3 Olympics in the 200 Fly. She also won the 200 Free in Sydney -- a race that can be a bit overshadowed in a career filled with big races. She stood on the podium at 3 different Olympics 8 separate times. 

Nowadays you can hear her on the radio with  Ash, Kip, & Luttsy.

Brett and Susie talk about...

Still waking up at 4 AM to go to swim training. She just loves being in the water. 

How she made international news a few months ago after publicly watching the 200 Fly Final and breaking down with emotion in tears.

Swimming with Mr. Wakefield. 

When did swimming stop being fun? 

Originally was a backstroker. In 1988 she switched to butterfly. She was 14 years old.

"I always wanted to be a sprinter..just like everyone." - Susie O'Neill

Mr. Wakefield sat me down and told me I had a chance to make the Australian Team in the 200 Fly and that's when I swam my first 200 Fly.

Having panic attacks as a young swimmer. 

Barcelona 1992 Olympics: looking around in the 200 Fly. 

Deciding to change coaches. Telling Mr. Wakefield.

Scott Volkers.

Never swam any long distance butterfly in practice. The focus was to never let her stroke technique get bad. Longer butterfly sets were always done with short fins. 

Was a tremendous trainer. 

2:05.91 the only time she can still remember.

Breaking the World Record at Australian Trials. 2:05.81

Misty Hyman.

Winning the 200 Free in Sydney and not quite getting to enjoy the moment.\

What message can you give to young woman?

Ashley Callus stealing a strawberry jam.

Positive self talk. Believing in yourself.

What's coming up in the future?

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Connect | Susie O'Neill

On Instagram: @susieoneill1

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Mallory Comerford is a 14 time World Champion and intricate part of Team USA's relay teams. An individual NCAA Champion for the University of Louisville, her attention is now focused on doing the same in Tokyo. Last year Mallory swam in the 1st season of the International Swimming League for the Cali Condors.

Dealing with COVID. Training in quarantine. 

There are 5 in the pro group at Louisville.

Who is Mallory Comerford? Grew up in a big family in a small town. 

The college recruiting process and not limiting yourself.

Listening and learning while at U of L.

"I like to be really positive. I like to smile...I hate bad days." - Mallory Comerfory

12x75's 25 under 25 over 25 under @ 1:10 with Zach Harting

What weakness have you turned into a strength? Turns.

How do you improve your turns?

Getting strong in the weight room.

How many pullups can you do?

Iron Cardinal Week

"I really hate to lose."

Nutrition. Cooking in quarantine. Learning to like seafood.

Steph Juncker and Arthur Albiero 

200 Free SCY vs. 200 Free LCM

Training sets you do for the 200 and the 100. 

What she focuses on in practice when training for the 100 Free.

Mallory's Most Memorable Set..

YOU CAN BE OLYMPIC CHAMPION!

And much, much more!

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Connect | Mallory Comerford

On Instagram: @malcomerford

On Twitter: @mal_comerford

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Dan Kowalski is one of those legendary distance swimmers hailing from Australia. He showed tremendous range at the 1996 Atlanta Olympics by winning Silver in the 1500 and Bronze in both the 200 and 400 Freestyles.

10x400's on 4:20 holding under 4:05

1x500 under 5:05

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Connect | Daniel Kowalski

On Instagram: @danielkowalski775

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Kathleen Baker won Gold (leading off the 4x100 Medley Relay) and Silver (100 Back) in Rio but her favorite event, by far, is the 200 IM.

Brett and Kathleen talk about...

Currently living just two blocks from the beach in sunny San Diego, California.

Growing up in Winston-Salem, North Carolina. 

Making the decision to move to Charlotte to train with SwimMAC at 14 years old. 

Being born super competitive.

Training with Team Elite.

Katie Meili. Camille Adams.

Being diagnosed with Crohn's disease and how she has managed it throughout her career.

Choosing the University of California.

Developing all four strokes and focusing more on the 200 IM. Breaststroke has become her 2nd best stroke at age 23 through a lot of technique work, changing that muscle memory and a lot of threshold IM sets. 100's Fly/Back, Back/Breast, Breast/Free.

Making the US Olympic Team in the 100 Back. Walk me through Prelims, Semi Finals, and Finals.

Tapering for Olympic Trials and then again for the Olympics. Two days after making the US Olympic Team in the 100 Backstroke, she was back in practice doing 8x250's Backstroke Long Course.

Having the time of her life at the 2016 Rio Olympics. Winning the 100 Back wasn't even a goal! Drops another half a second from OT's to Prelims of the Olympics. 

What happens in the ready room at the Olympic Games? Katinka Hosszú.

Positive affirmations. 

Swimming on relays. 

Transitioning to the 200 Back in 2017. Breaking her ribs in 2019.

Loving lifting weights and do drylands.

And much, much more!

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Connect | Brett Hawke

On Instagram @hawkebr

on Twitter @insidewithbh

On Facebook @insidewithbh

Connect | Kathleen Baker

On Instagram: @kathleenbaker2

On Twitter: @kathleenbaker2

Special Thanks:

Mike Lewis -- swimming's top photographer. The pictures in the thumbnails were taken by him. Check him out on Instagram @mike2swim

SWIMNERD PACE CLOCKS

Fitter & Faster Swim Camps