Hey swim fans, Coach Fares Ksebati here! Today, we’re diving into the exciting world of sprint swimming.
I recently had an awesome chat with Brett Hawke, a two-time Australian Olympian and one of the best sprint coaches out there. We talked about what it really takes to become a sprinting powerhouse in the pool. From killer techniques to must-have gear, Brett shared some game-changing tips that you won’t want to miss.
Watch my YouTube video for the full breakdown!
Who is Brett Hawke?
Before we jump into the secrets of sprint swimming, let’s get to know Brett Hawke.
Brett is a two-time Olympian from Australia who made a big splash in the swimming world. After his competitive career, he transitioned to coaching and became one of the most respected sprint coaches in the sport.
He coached at Auburn University, where he worked with some of the greatest sprinters in history, including Cesar Cielo, who broke world records and won gold medals under Brett’s guidance.
Brett’s passion for sprint swimming and his innovative approach to training have made him a key figure in what he calls the “sprint revolution.”
What Does Sprinting Mean?
First off, sprinting in swimming is more than just going full throttle. It’s about mastering your technique, understanding how your body interacts with the water, and then adding speed to that mix. Brett explained that it’s all about being comfortable in the water and knowing how to manipulate it to your advantage.
Once you’ve got that down, you can start thinking about speed.
Related: Download the MySwimPro App for Personalized Swim Workouts >
The Sprint Revolution
Brett is a big advocate for what he calls the “sprint revolution.”
There’s a lot of misconceptions about sprinting, especially when it comes to age-group swimming. Some people think kids should only focus on long-distance training, but Brett believes sprinting should be part of the mix from a young age.
It’s all about getting the right info out there and showing how important sprinting is for overall swim performance.
Gear Up for Sprinting
Now, let’s talk about the fun stuff – gear! Here are some of Brett’s favorite tools for boosting sprint performance:
Power Socks: These are super cool for adding resistance to your underwater kicks. You can wear them around your knees for less drag or around your ankles for maximum resistance. They really help build leg strength and improve technique.
Stretch Cords: These resistance bands are great for strength training. Brett likes to use them for contrast training, where you go from heavy resistance to fast, unrestricted swimming. It really helps build power.
Swim Propeller: This is like a parachute but even better. It creates more resistance the faster you swim. It’s a fun tool, especially for younger swimmers, and helps improve your strength and technique.
Parachutes: Another awesome tool for adding resistance. They’re great for building power and ensuring you maintain good technique under pressure.
Training Like a Sprinter
Brett’s approach to training is all about specificity and top-end speed. He breaks down races into segments and trains specifically for each part.
For example, focusing on the first 15 meters, then 15 to 25 meters, and so on. This way, swimmers can improve each segment, leading to overall better race performance.
Busting Myths
One of the biggest myths in swimming is that young swimmers can’t sprint and need to focus only on long-distance training. Brett completely disagrees.
He believes that if you’re a natural sprinter, you should be allowed to train as one from a young age. Sprinting is taxing, but with proper management and recovery, young swimmers can excel.
Related: How To Swim For 30 Minutes Without Getting Tired >
Sprinting is Fun!
At the end of the day, sprinting is a blast. It’s fast, thrilling, and keeps swimmers engaged. Brett is all about making training fun, which is why he loves using different tools and techniques to keep things interesting. The more fun we make it, the more we keep kids excited about swimming, and that’s what it’s all about.
Sprint swimming is a unique and exhilarating part of the sport.
By mastering the right techniques, using the best gear, and focusing on specific training methods, you can unlock your full sprinting potential. Huge thanks to Brett Hawke for sharing these awesome insights. Now, go hit the pool and start sprinting like a pro!
Happy Swimming! 🙂
Fares Ksebati, CEO & Co-Founder of MySwimPro
Try This 45-Minute Sprint Workout!
If you’re eager to improve your sprinting and drop time in the 100 and 50 of any stroke, Ultra-Short Race Pace Training (USRPT) may be just what you need.
For a taste of USRPT, try this 1,500-meter swim workout!
Go all out on the 25s in the main set, aiming to reach your goal pace for a 50 or 100 free.
If you are training for a 50 or 100 of a different stroke, feel free to swap out the drills and freestyle sets for that stroke. Check out this workout in the MySwimPro app!
Related: Try the MySwimPro USRPT Training Plan
- Distance: 1,500 meters/yards
- Duration: 45 minutes
Warmup
- 1×300 Freestyle @ 5:00 Easy
- 4×50 Kick @ 1:10 Moderate with Fins
Pre-Set
- 4×25 Drill @ :40 Moderate with Fins & Snorkel
- 8×25 Freestyle @ :40, Odds Cruise, Evens Race Pace
Main Set (2x)
- 8×25 Freestyle @ :40 Race Pace with Fins & Paddles
- 1×100 Freestyle @ 2:00 Easy
Cool Down
- 4×25 Freestyle @ :30 Easy
If you liked this workout, you’ll find more just like it in the MySwimPro app, plus personalized Training Plans, Technique Videos and Analytics.
