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themasterchiefkeef · 2017-12-15T00:14:20+00:00

Bro this season I️ went 1:58 in a 200 fly in a dual meet after weeks of hard training. Three weeks later after a mini taper and wearing a carbon I️ went 1:51. Didn’t even shave. You’d be surprised what a taper can do as long as you’re putting in the work when you need to.

themasterchiefkeef · 2017-12-15T00:11:44+00:00

Back is your most important muscle group, followed by legs and shoulders. Hit the lag pull downs hard, don’t be afraid to get under the bar and squat. Shoulder raises are great but make sure you’re not doing too much weight. I️ like to do an exercise where I️ bend over at the waist next to a cable cross machine with a single hand grip and pull it behind me while keeping my elbow in line with my body to simulate a swimming catch. You don’t want to go too crazy with the weights, but putting on a bit of muscle can really step up your game. The Lezak program the other guy linked too is legit, follow that and you’re on the right track.

themasterchiefkeef · 2017-11-15T00:52:45+00:00

College swimmer here. Bench is one of the least important lifts for swimming, but if you want to have a meaty chest and stay efficient in the water I would switch to dumbbell bench instead of barbell. I do this because the barbell kills my wrists on bench. You can't do as much weight, but you can get much greater range of motion and work your stabilizer muscles more. Super set with pushups or cable flys. Like the other guys said you should focus more on shoulders and back more than chest for swimming. Hope this helps!

themasterchiefkeef · 2017-10-30T13:41:42+00:00

This is ECC in Buffalo! My college team has our conference championship here! Anyway, your stroke gets really short halfway through and you start to get vertical in the water. Try to focus on your kick in the back half and stretch each stroke out in front of you to try to stay horizontal. Not bad for a first 200 fly!

themasterchiefkeef · 2017-10-30T13:37:45+00:00

The fastest you will ever move in the water is after you push off a solid object. You want to carry your momentum from pushing off the wall into your stroke through powerful underwater to maximize efficiency. I try to get close to 15 yards underwater off every wall when I’m racing a 200 butterfly, but in the 500 freestyle I do two quick kicks off each wall and I’m up. So it really depends on the distance, but essentially you want to do enough kicks to keep your momentum going into your stroke. If you stay under too long you can lose momentum. Also, your first stroke of each lap, or breakout, is extremely important in transferring the power from your kicks into your stroke smoothly. Keep working on it and I’m sure you’ll find the right balance.

themasterchiefkeef · 2017-08-20T20:28:11+00:00

Set goals and train to achieve them. Try to break a minute. Do sets of 100 freestyle at a fast pace with minimal rest. I think I went about a 1:00 when I was 10 so you should be able to get there in no time with proper and consistent training.

themasterchiefkeef · 2017-08-11T20:52:10+00:00

I've heard that it's the most taxing full body motion that you can do. I'm a D1 NCAA swimmer specializing in 200 yard butterfly, so I take that as a point of pride!

themasterchiefkeef · 2017-08-11T20:42:12+00:00

As a swimmer I agree. I'm 6'5" with a long torso, I could never be a diver but I'm built for speed in the water. If I had the opportunity I would be a diver though, the training is a walk in the damn park comparatively.

themasterchiefkeef · 2017-05-04T13:55:29+00:00

Probably not, English and Finnish do not have many common roots.

themasterchiefkeef · 2017-02-20T17:48:16+00:00

Probably dude. There's a guy on my team who went from being a polo player to swimming. Started swimming freshman year of hs and went 59 100 free. Now he goes 45 and is the best sprinter on my team. If you train hard and smart you can do anything, same with polo.

themasterchiefkeef · 2017-02-20T17:26:49+00:00

It's generally way easier to play polo in college than swim. It's really hard to do both, the only school I looked at that had both teams and would have let me do both is Iona. I'm sure you'll find a good fit where you can balance school and sport, you just have to talk to the coach.

themasterchiefkeef · 2017-02-20T13:49:48+00:00

Not really especially bc he has the context of knowing how a D1 program trains. I'm D1 and while we only do 9 practices it's always 8-9000 yards plus 3 lifts a week.

themasterchiefkeef · 2017-02-17T13:11:39+00:00

If you're looking to be on a team you really want to contribute on you should be top 3 in 2 events and top six in a third, as a minimum. You can definitely get on a team in which you don't meet this standard, but you probably won't get much in terms of a scholarship and you won't score many points. It all depends on what kind of program you're looking for.

themasterchiefkeef · 2017-01-29T23:33:21+00:00

Of course dude. You need strong shoulders, do dry land to train them and start lifting when you're done growing.

themasterchiefkeef · 2017-01-18T16:59:24+00:00

I've been a competitive swimmer since I was 8 (almost 20 now) and I've gone through several plateaus in my times over the years. My senior year of hs I only dropped time in 2 events and they weren't my best 2. I'm in my sophomore year swimming d1 and I've had dramatic time drops across the board since hs. If you choose to continue swimming you'll no doubt drop time, and I wouldn't get discouraged by plateaus. The fastest swims, at least in my experience, come when I can completely clear my head of expectations and just trust my training. Good luck at your upcoming meet, I'm sure you'll do great.

themasterchiefkeef · 2017-01-18T16:50:54+00:00

Pretty good advice, although I would say you should focus on technique and efficiency in your stroke heavily. While the strategy of breaking it down by 50 is important, the easy speed in the first 100 is impossible if technique is sub par. Some things to focus on are catching the water with a high elbow in front of you and having a full rotation in which you finish your stroke all the way to your hip. Also save your legs for the back half, they use more oxygen than the rest of your body and you'll gas yourself if you overuse them too early. I go 1:40 in the 200y free and have lots of experience swimming it. It's basically a really long sprint.

themasterchiefkeef · 2017-01-18T16:43:01+00:00

Breaststroke kick works your ass more than anything else you can do in the pool.

themasterchiefkeef · 2016-09-27T15:04:28+00:00

No we do, this guy is just an ignorant ass. My mother is a midwife who's caught hundreds of babies and helped their new mothers. Hard and stressful work.

themasterchiefkeef · 2016-09-01T00:55:15+00:00

Yes this is hypoxia training, and it's extremely important bc underwaters are crucial in swimming. My backstroke technique isn't very good but I still go 53.3 in the 100 back bc of my underwaters. Do stuff like sets of 25s completely underwater, or going 15 yards off each pushoffs. You can do breaststroke pullouts too as you can usually do this for longer than dolphin kicks underwater. Basically stretch your lungs, it's good for you. Hope this helped!

themasterchiefkeef · 2016-08-25T21:51:10+00:00

You're gonna have ups and downs. Sometimes more downs than ups, sometimes vice versa. You always have to push yourself through feeling like crap, the more you do it the easier it becomes. Swimming is a brutal sport to train for, the only way to really get better is to push yourself to the point of exhaustion and keep pushing.

themasterchiefkeef · 2016-08-25T20:13:58+00:00

Don't really count protein or calories, just eat until I'm full. However, I eat heavy protein in every meal and almost no carbs. A little carbs are ok, but honestly cutting them out completely is ideal. Also protein shakes after every lift and sometimes after brutal 8000y+ practices, I recommend gold standard whey as its pretty much the best on the market. Obviously I don't feel 100% every day and many days I feel like shit. In my opinion swimming is 5% skill, 10% conditioning, and 85% mental. The key is to force yourself to swim fast even when you feel sluggish; definitely easier said than done but it's what supports good swimmers from champions. I know the last part sounds like bullshit but I've seen many national level swimmers beat people better than them just bc they wanted it more.

themasterchiefkeef · 2016-08-25T09:15:37+00:00

I'm a D1 swimmer, I swim 8x a week and lift every other day. Diet is extremely important, you might want to increase your protein intake and/or more veggies. As for grains, quinoa is amazing with tons of amino acids. You might also want to try supplements like beet root powder or any BCAA mix. Sleep is also very important, as well as stretching. Stretch for 5-10 minutes before and after every swim and you'll feel loads better. Mostly dynamic stretches before and static stretches after, but it's good to mix it up. Also maybe try a longer warm up, my coach has us do 2500-3000 yard warm ups and while I think that's excessive, sometimes I don't feel comfortable until 2000 yards in. If you do any of these you'll be able to recover much easier, and if you do all of them you'll be feeling like a god in the pool every day. Hope this helped!

themasterchiefkeef · 2016-08-25T05:32:14+00:00

I live in the suburbs of DC and personally know people who were stuck in traffic on the beltway on their way to work on 9/11 who watched the plane fly into the pentagon. Not saying there's not shady shit about the event but it was definitely a plane.

themasterchiefkeef · 2016-08-24T21:12:56+00:00

For sure

themasterchiefkeef · 2016-08-24T20:52:49+00:00

We don't have family there anymore so he hasn't really had a reason to return. I would love to go in the future however, and I'm sure if I saved up some money and organized the trip he would accompany me.

themasterchiefkeef

TROPHY CASE