Brett Hawke is a former competitive swimmer and coach. He represented Australia at the 2000 and 2004 Summer Olympics and won 7 international medals. As an Auburn Tigers swimmer, he earned 17 All-American honors and 9 NCAA titles. After his pro swimming career, he became an Assistant Coach at Auburn University. At the 2008 Olympics in Beijing, he guided Cesar Cielo to victory in the Men's 50 Freestyle. Cesar's gold medal swim was the first in Brazil's history. At the Tokyo 2020 Olympics, Brett helped guide Bruno Fratus to a Bronze medal in the Men's 50 Free. Today, Brett hosts the #1 swimming podcast in the world, “Inside with Brett Hawke” where he interviews some of the world’s highest performing swimmers (and humans). He is also the Head of Creator Acquisition at AnyQuestion!
Eamon Sullivan broke the world record in 2008 with a pull pattern that was straight up and straight down, not using an s-type pattern. Transcript: "OK, we look at the pull pattern here in freestyle. This is Eamon Sullivan breaking the world record in 2008. You can see he stretched out keeping those elbows tight to the body all the way back, straight down. He's not using that s-type pattern. It's basically railroads straight up straight down, beautiful."
Power is developed on the power racks and is used for short bursts of top-end speed (50 pace). Strength is trained on the back end of a 100, where technique and speed need to be held under extreme pressure. Transcript: "Garrett, I like this question a lot. It's something I think about a lot. And listen, scientifically speaking, I'm not sure if I'm going to give an answer that maybe a sports scientist would agree with. But I'm telling you from my experience, this is what I believe in. The development of power can be used and performed using these power racks. And for me, power is the top-end speed, the speed that you want to go at full, top-end speed, so like 50 pace. From A to B in short bursts, maybe 15 to 20 meters, that's a power development. How much water can you hold on your hands and feet at top-end speed? Now, the strength is more to do with the front end of the 100 or the back end of the 100, where you're holding speed under pressure. You're holding speed when your technique wants to fall apart under extreme pressure. So especially at the back end of your race, that's the strength to me. When you have already gone 30, 35, seconds and your technique says, I'm hurting right now. I want to break a pot. That's the strength to me. So especially the back-end speeds, that's what I would be training there, your second 50 speeds. The power development here on these racks is going to be your top-end speed. And that's the way I really think about it. I hope that helps."
To build sprint endurance, reduce the volume and increase the intensity of your workouts over the course of a season. This will help to build strength and speed, which leads to greater endurance in races. Transcript: "All right. Any time I'm looking for a solution, I try to figure out what the problem is. And the problem here is really in the question. It says, building sprint endurance, how do you do that? So I'll break it up into three sections. I want to build, I want to sprint, and I want to have endurance. So those three things are going to be part of my solution. OK? So over the course of a season, I want to get better and build and be stronger at sprinting and finishing races and having endurance to close. OK? So I'm going to build that over a period of time, and I'm going to build it into my weekly routine. So what I would say is, start off with a volume of speed and then reduce that volume and then, also, do that volume at a certain intensity. And then as you're coming down in volume, increase the intensity. So you have large volume, lower intensity, lower volume, higher intensity. And you build that in throughout the season. Now, I would say, as you go through the season, as you get stronger, as you get faster, that endurance is going to build, and that's how you solve that problem."
Bob and Michael were perfect for each other, and they achieved more than any other pairing in history. Bob was a father figure to Michael, and now is helping to raise his children, making him the perfect grandfather. We are blessed to have been able to witness their pairing. Transcript: "Alicia, this is a very easy answer for me. It's extremely clear that they were perfect for each other. Bob needed Michael. Michael needed Bob. In a way, that was a perfect pairing for both of them, that they achieved more than anyone in history. I mean, they went to here with what the best have ever achieved, and they blew it out of the water. They went beyond any other pairing in history, any other coaching pair in history. They just blew them out of the water-- 23 Olympic gold medals just for one of the stats. I mean, multiple Olympics. I think it was, what, five Olympics for Michael. So listen, they needed each other, and they were perfect for each other. And Bob should be extremely proud of the longevity of the career that he created with Michael. And I see that the praise that Michael heaps on Bob now, and it is so deserving. I mean, Bob is the godfather of Michael's children. He's basically helping raise the children as well, because he helped raise Michael. And now he's helping raise Michael's children in a way where he's the perfect grandfather. But listen, no, they were absolutely perfect for each other. And thank God that we all were blessed with the pairing of the two from a young age."
In the 2002 Fukuoka Pan Pacific Championships, Scott split the fastest first 50 in history at the time and was way under world record pace. However, he experienced a lactate response at the 75-meter mark and had to stop, losing his lead. Lactate responses need to be trained in order to be avoided, so it is important to mimic this element in practice regularly. Transcript: "Scott, at the 2002 Fukuoka Pan Pacific Championships, I can remember splitting the fastest first 50, in history, at the time. I went out in 22.5 to my feet. And at that time, I was way under world record pace. No one had ever attacked the race that way. I actually got a high-five from Anthony Ervin, after the race, for going out so fast. But it was a decision I had made before the race, was to just go as fast as I possibly could the first 50 and see what happened. Well, what happened was a lactate response hit me at about the 75-meter mark. And oh my god, I didn't think I was going to finish the race. I was literally three body lengths ahead of everybody else in the field and they just went buzzing by me. I mean, I stopped dead in my tracks. The commentators actually were talking about how I was going to break the world record at the 75, and then what the hell just happened. So is there a lactate response in a race? Yes. Then do you have to train it? Yes. You can't avoid it. Right. The body is going to experience lactate in a really good 100, especially towards the back end of that race, if you go out strong. So you've got to train this element. There's no way around it. You can't avoid it. You've got to try and mimic it in practice so that there are times when you feel like this, maybe once or twice a week, on a regular basis. So that would be the best answer I can give you. How you do that is going to be up to you."
Jones has never specifically trained someone for the 50s and incorporates speed work on a day-on, day-off basis in order to hit speeds four times a week. Transcript: "Jones, yeah, I've never actually just trained for the 50s. Actually, I take that back. I've tried it. And it's not very successful because what you end up doing is just training top-end speed and power. And you end up just numbing that. And you're just training very short distances. So even a guy like Bruno Francis would train for the 100 freestyle for a relay selection for Brazil. So I've never had anyone that I've just specifically trained for the 15. And when we're doing speed we open up the playbook. So we do top-end speed, front-end speed, back-end speed, VO2 max top speed. Slower speeds as well are important. They're not speed, but they're the slower speeds. And so you want to open up the whole playbook. But in terms of training specific speed, we try and do it like on a day on, day off basis. So we'll train speed Monday, Wednesday, Fridays, and then maybe even some lactate on Saturdays. So it'll be four main speed sets a week. We may throw in some shorter power-type speed work on those days as well. But Tuesdays and Thursdays for us are pure recovery. Sundays are day off. So we're trying to spice it out so that we're hitting those speeds probably about four times a week, I'd say."