Inside with Brett Hawke

Maddy "Mad Dog"  Banic is a professional swimmer for Energy Standard. She is an 18x NCAA All American from the University of Tennessee and still trains with the UT pro group under Matt Kredich. Last year she got called up by the LA Current. But that was last year... Brett and Maddy discuss... How do I contact an ISL team? How do I get recognized by an ISL team? Go 50.6 in the 100 Fly and put it on social media.  That video got picked up by SwimSwam, Maddy got noticed and signed with Energy Standard. How has practice been like since corona virus? Everything is different. Nutrition. Strength. Swimming. Sprint focused practices. Going fast when it is time to go fast.  "I'm a gym rat." - Maddy Banic You don't need to get stronger, you need to get faster. Blood flow restriction devices.  What makes Matt Kredich a great coach? "He cares about you as a person." - Maddy Banic Being a Pro Swimmer. Going from college team player to selfish individual. "I played around a lot with my nutrition a lot during quarantine." - Maddy Banic How did you figure out the nutrition thing? Learning how to shop is a skill. Maddy has become an outspoken leader about her attempted suicide and struggle with depression and anxiety. She dives deep into what it's like to confront this almost every day and accepting that some days will be better than others.  Get a Maddy Banic swimsuit here! And much more! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Maddy Banic On Instagram: @maddog3468 On Twitter: @madeline_banic Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

Emma McKeon individually won Bronze in the 200 Free at the Rio Olympics. She's won Gold on relays in the Olympics, at World Championships, Pan Pacs, and Commonwealth Games. She's one of Australia's most impressive swimmers and an intricate part of their continued relay success.  They talk about... Training at Griffith University on the Gold Coast. Dad was an Olympic swimmer. Mum and Uncles swam. Brother is an Olympian still training.  Parents owned a swim school when she was growing up but they never put any pressure on her. Emma lives and trains with her brother, David. Coaching changes. "I wanted to train with a bigger squad." You remind me of Susie O'Neill. "I don't look back." - Emma McKeon Being a great relay swimmer since she was little. Missing the Olympian team. "I didn't deserve to go I hardly trained." What did you learn from your coaches Vince and Bohl? How do you know your coach believes in you? Talk to me about taper. What's one swim you felt was your best? 2017 World Championships, 100 Fly. What event is your baby? How do you go 1:54 in the 200 Free? We do a lot of lactate. Example sets. How do you train fly? Strength training. Self belief and being humble. Breaking down before the 200 Free in Rio.  Do you think you would have won in Tokyo? I'm aiming for both the 100 Fly and 200 Free. And much more! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Emma McKeon On Instagram: @emmamckeon On Twitter: @emma_mckeon Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

Maxime Rooney is one of the world's top swimmers in both the 100/200 Free and 100/200 Fly. He recently transferred from Florida to Texas but unfortunately missed out on his Senior year of NCAA Championships due to COVID-19. He signed with the LA Current for the 2nd season of the International Swimming League and is focused on Tokyo 2021. Brett and Maxime sit down and discuss... His Family comes First. Being half Belgian, Half Filipino. Grew up with a pool in the backyard. Swam for Fireballs Summer League Team and then Steve Morsilli and the Pleasanton Seahawks. Celina Li. Backstroke. Diet. Goal oriented. Summer of 2015: 3 part plan. Came to practice 45 mins early every day to get in an extra 500 to 1000 to get ready for practice. "Believe you belong." 1:47.10 World Junior Record in the 200 Free 200 Free Race Strategy Listened to Ian Thorpe and believes he is right. Being friends with Kyle Chalmers.  "The things that made you successful will continue to make you successful." - Maxime Rooney Why'd you choose Florida? His growth and time at Florida. Learned, "what it means to work hard the Florida way". 15-16K a day. Wants to be a coach. Lifting with Matt DeLancey.  People were surprised you transferred to Texas. You swam really fast immediately. Why? Stopped drinking milk and could only swim 5 practices a week. Currently only training 6 practices a week. Where do you feel the most comfortable in terms of events? 100-200 Free and Fly. Likes to train everything to confuse his muscles. What is Eddie Reese's special sauce? What makes him the greatest coach in the swimming history? Think you would have made the Olympic Team, made the podium if the Olympics went on this year? "What's the point of playing the game if you don't win it?" - Maxime Rooney Is Caeleb Dressel beatable? How can I pull out the best out of myself? It's all about getting your hand on the wall in the last 10. How do you drop another .7 tenths of a second? Maxime Shares a Swim Practice And much more! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Maxime Rooney On Instagram: @maximerooney On Twitter: @maxime_rooney Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

The 1992 Barcelona Olympic Champion in the 200 Fly. One of the Founders of Swim Swam. Better known as GOLD MEDAL MEL.  Bring me back to Gastonia, North Carolina and how you got into swimming. Were you being pushed by your parents? Extremely successful age group swimmers don't always become Olympic gold medalists. Performing for your parents approval. 11 sessions a week but not until high school. "I want to answer you: I was never challenged." - Mel Stewart Growing up in Heritage USA, the Christian city and theme park. Mel used swimming as a getaway and eventually escaped to Mercersburg Academy. He went from ranked 32nd in the world to 7th to 2nd in just a couple years under John Trembley.  "I wanted to go to Cal." - Mel Stewart Mel chose to swim at Tennessee under John Trembley.  1988 Olympic Trials. Won Trials -- one tenth off Pablo Morales' record.  1988 Seoul Olympics were,  "a very big bed shitting" according to Mel. Got to Tennessee, started lifting heavy, and was in the distance lane.  "How do we unravel this ball of wax?" - Mel Stewart on John Trembley John Trembley tried to get Brett banned from the NCAA. Turning pro after his Junior year. Signed with Power Bar got his endorsements.  Expected to swim for JT leading up to 1992 but he left instead. JT did camps in the summer and thus wasn't coaching Mel in the summers ever.  Trained with David Marsh at Las Vegas Gold for a summer in 1990. Marsh changed his stroke in 3 places. Franke Bell supported Mel in breating to the side. Mel's Daily and Nightly Mantra All about Michael Gross, The Albatross. Baywatch. 1996 Olympic Trials. The birth and genesis of Swim Swam. And much more! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Melvin Monroe Stewart Jr. aka Gold Medal Mel On Instagram: @goldmedalmel On Twitter: @goldmedalmel Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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: Maggie's first big international meet. Prelims, Semis, and Finals she was next to Sarah Sjostrom each time. 5 foot 6 and 3/4 inches tall. Fastest 50 split in that 100. First meet she ever did Semis. 95% in Prelims. Thought Semis was a perfect swim. Didn't know she had a 55 in the tank. What's the ready room like? Mentality switched. What's your breathing pattern in the 100 Fly? Do you have kick counts? The finish was terrible. Glided 2 meters. "I couldn't actually see my time." Emma McKeon told me I went 55. "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! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Maggie MacNeil On Instagram: @macnmagg On Twitter: @mags_swims26 Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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 And much more! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Dave Rollins On Instagram: @rollins_dave_ On Twitter: @coach_rollins Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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. "I'm not focusing on times..." - Gregorio Paltrinieri 14:31 How do you experience your pain in the 1500? Swimming open water. "I want to feel the pain so I'm ready for the race." - Gregorio Paltrinieri 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: 3x1500's with :30 rest 15:30, 15:30, 15:30 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. "The most important thing in swimming is winning." - Gregorio Paltrinieri 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! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Gregorio Paltrinieri On Instagram: @greg_palt On Twitter: @greg_palt Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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 800 aerobic 4x50's at 100 pace @ 1:00 Confidence in coming home. "That's the fastest anyone has ever come 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! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Kyle Chalmers On Instagram: @kyle_chalmers3 Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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. Brett and Coach Bernardino's main discussion revolves around this: "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." Physical and Mental Relaxation. 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! Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Mark Bernardino On Instagram: @ncsu_coachdino Special Thanks: SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps

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: 10x50's @ 1:00 all holding 31.7 extra 1:00 rest 10x50's @ 1:30 all holding 31.1  3x200's @ 10:00 all out from a push. Josh went 2:17, 2:17, 2:15. Tech suits `1x300 off the blocks Josh went 3:20 out in 2:12 Subscribe, Review, Share! Apple Google Spotify YouTube Connect | Brett Hawke On Instagram @hawkebr on Twitter @insidewithbh On Facebook @insidewithbh Connect | Josh Prenot On Instagram: @joshprenot On Twitter: @joshprenot Special Thanks: Some pictures used are from Mike Lewis -- check him out on IG @mike2swim SWIMNERD PACE CLOCKS Fitter & Faster Swim Camps