How They Train: Lukas Macek
A 6-1 junior interdisciplinary studies major from Ziln, Czech Republic, Lukas Macek has been an engine in Keiser University’s ascent to the men’s 2018 and 2019 NAIA national crowns. At the 2019 Sun Coast Swimming Conference championship meet, Macek continued his winning ways in notching firsts in the 200 yard IM (1:50.97), the 100 breast (55.47) and the 200 fly (1:50.67). He was also a part of four winning 200 and 400 medley and free relays. Critical to the Seahawks third-year program, Macek is already a seven-time NAIA individual champion and 17x All-American.
“Lukas is very self-motivated and a driven individual,” says Seahawks head coach Adam Epstein. “He works very hard, but breaks down easily. He is not one to really impress during practice, even though he is working hard. He does a great job when not feeling well in the water. He makes sure he is still working on something—whether it be body line, shrugging the shoulders at the bottom of his pullouts, turns or whatever.”
“One of the sets we do is called ‘Goal 50s,’ taken from the University of Minnesota from the early ’90s. We do three rounds of 10 x 50 @ 1:30. The goal is to take your best 200 time, divided by 4, minus 1 second.
“For example, a 2:00 200 would be 30 seconds per 50. The goal time would be 29.0. Given that Lukas is not the best trainer, he still should be hitting 28.5 range this season. He has been around a 29-high,” says Epstein.
To read more about Lukas Macek and how he trains,
check out the April 2019 issue of Swimming World Magazine, available now!
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FEATURES
016 2018 TOP 12 WORLD MASTERS SWIMMERS OF THE YEAR
by Dan D’Addona, David Rieder and Taylor Brien
022 A CUT ABOVE THE REST
by Michael Randazzo
Despite Jovan Vavic’s stunning eviction from Troy, USC and Stanford remain the teams to beat at this year’s NCAA Women’s Water Polo Championships in May. The Trojans beat the Cardinal 5-4 last year at their home pool, but Stanford will play host to the NCAA’s top teams in 2019. In the past nine years, Stanford has captured five national titles, with USC winning four—including two of the last three.
026 OPPORTUNITY KNOCKS
by Michael Randazzo
Paola Dominguez-Castro, a high school junior living in Hialeah, Fla.—and considered one of the most impressive young water polo talents in the country—has the opportunity to break free of the environment that has both sustained and developed that talent, and become an example for others who might aspire to greater success.
030 THE GREATEST SWIM IN HISTORY
by Bruce Wigo
At the 1965 AAU Short Course Nationals, a capacity crowd of 3,000 thought they had just seen “the greatest swim in history.” They cheered wildly for FIVE MINUTES after Steve Clark had broken the 46-second barrier in the 100 yard freestyle with a 45.6. After watching Caeleb Dressel’s three barrier-breaking swims at last year’s NCAAs—and believing that Dressel can swim even faster—Clark, now 75, believes “the greatest swim in history has yet to happen.”
034 NUTRITION: AROUND THE TABLE WITH MICHIGAN LAKESHORE AQUATICS
by Dan D’Addona and Dawn Weatherwax
COACHING
010 LESSONS WITH THE LEGENDS: TAMAS SZECHY
by Michael J. Stott
014 SWIMMING TECHNIQUE CONCEPTS: CONDITIONING TO OPTIMIZE TECHNIQUE (Part 1)
by Rod Havriluk
038 WHAT COACHES CAN LEARN FROM SWIMMERS (Part 2)
by Michael J. Stott
This is the second of a two-part series in which Swimming World shares epiphanies from coaches whose athletes fundamentally altered their coaching philosophy. Last month’s article dealt with the individuality of swimmers. This month, coaches discuss the importance of feedback.
040 SPECIAL SETS: IM TRANSITION SETS
by Michael J. Stott
Ken Heis, head coach of the Mason (Ohio) Manta Rays, has a studied approach to IM training, honed by experimentation and experience. Here the four-time Ohio Swimming Coach of the Year shares some sample IM transition sets.
043 Q&A WITH COACH ADAM EPSTEIN
by Michael J. Stott
044 HOW THEY TRAIN :LUKAS MACEK
by Michael J. Stott
TRAINING
013 DRYSIDE TRAINING: EXERCISE EQUIPMENT SERIES—TRX SUSPENSION STRAPS
by J.R. Rosania
JUNIOR SWIMMER
036 GOLDMINDS: LESSONS ABOUT LOSING
by Wayne Goldsmith
046 UP & COMERS: NATALIE MANNION
by Taylor Brien
COLUMNS
008 A VOICE FOR THE SPORT
009 BEYOND THE YARDS
025 MOMS AT MEETS
029 DID YOU KNOW? ISHOF/MASTERS HALL OF FAMERS
047 GUTTER TALK
048 PARTING SHOT