Logo
    MARKETPLACECOLLEGEFEATURESPRICINGBLOGLOGIN

GoSwim Live Zoom Meetings

Important Note to the Viewer

LESSONS: 133 VIDEOS

May 21, 2024 - 21st Century Head Position in Freestyle

May 21, 2024 - 21st Century Head Position in Freestyle

21st Century Head Position in Freestyle Johnny Weissmuller catapulted to fame at the 1924 Paris Olympics, becoming the first man under 1 minute in the 100m freestyle. He famously swam with his head not just “high” in the water, but sometimes completely out of the water. In the decades that followed, Weissmuller achieved super-star status as “Tarzan” and “Jungle Jim” in dozens of films…and the world came to equate Tarzan-style freestyle with technically correct freestyle. It’s a misconception that coaches are still dealing with – 100 years later. This week we’ll talk about freestyle head position in the 21st century – what we see at the elite level and how to teach it to your swimmers ChatGPT  In competitive freestyle swimming, the most hydrodynamic position for the head is one that minimizes drag and promotes a streamlined body position. Here are the key elements of an optimal head position: 1. Neutral Alignment: The head should be in a neutral position, with the neck relaxed and the head aligned with the spine. This means that the swimmer's face is looking straight down towards the bottom of the pool. 2. Water Line: The water line should be at the crown of the head. This positioning helps to maintain a streamlined body and reduces resistance. Only a small portion of the back of the head should be out of the water. 3. Eye Position: The swimmer's eyes should be focused directly below, looking slightly ahead but mostly downwards. This helps to keep the head in a stable and neutral position. 4. Breathing: When turning the head to breathe, it should be a quick and minimal motion. The head should turn just enough to clear the mouth and take a breath, ideally with one goggle still in the water. This minimizes the disruption to the swimmer’s streamline and helps maintain speed. 5. Relaxation: The head and neck should remain relaxed to avoid unnecessary tension, which can cause fatigue and disrupt the body’s alignment. In summary, the most hydrodynamic head position in freestyle swimming is one where the head is in a neutral position, looking down with the waterline at the crown, and turning minimally to breathe. This position helps maintain a streamlined body and reduces drag, allowing for more efficient swimming. <https://youtu.be/Sx50JTFqS2M?si=BWSYPcgdSbNYcCTU> <https://youtu.be/Sx50JTFqS2M?si=WQ47KcVJrAwY-LCA&t=50> <https://youtu.be/wY2DFLaXGvg?si=VaXVmB5CqvnUNQBZ&t=85> Monday Sara McLarty: Water-Polo Drill We start the discussion with full-on Tarzan drill. This is great if you swim in open water or, like Weissmuller, in murky jungle rivers. But it’s no longer considered good technique for the pool. Try it and you’ll see why. <https://www.goswim.tv/lessons/315-water-polo-drill>  :02 - Tarzan :10 - feel the weight :13 - how can this be beneficial? :17 - arched back… like Tarzan :19 - look at the right arm catch :33 - hand pushing DOWN :34 - wrist slight collapse :34.6 - pushing down :37 - hip position Tuesday Grant House: 50 Free Underwater Grant House demos the head/eye position we see in many of today’s elite freestylers. Eyes are not looking straight down…or straight ahead. They’re focused somewhere in between. And most of the head is below the surface. <https://www.goswim.tv/lessons/3560-grant-house-50-free-underwater>  :04 - beautiful streamline :06 - horizontal breakout :06 - first stroke directly forward :06.9 - head position so relaxed :08 - compare the head position with that of the torso :10.7 - left breath balance :18.8 - horizontal breakout :22 - the breath is a turn and a lift Wednesday David Curtiss: 03 – DC – Body Balance Sprint freestyler David Curtiss shows another example of neck/head/eye alignments for freestyle. Notice how much of the head is below the surface – and note the horizontal bodyline. <https://www.goswim.tv/lessons/3337-03-dc-body-balance>  :03 - beautiful streamline :04 - horizontal breakout :05 - extreme extension :06.2 - THE image :07 - slight exhale :13 - compare the head position to the torso :21 - head is completely under :23 - small bow wave :30.92 - head slightly under :31.6 - back of head and hips touching the surface :39.4 - head under forward slowly from here looking at the bow wave Thursday Steve Haufler Freestyle: Freestyle 2: Body Position We envy Steve Haufler’s swimmers, who learn proper head/neck/eye position from the very beginning. Here’s how he teaches it. <https://www.goswim.tv/lessons/1776-lesson-2-body-position>  :05 - low head position :08 - rotated breath :24 - position 11 float :32 - assisted positioning :36 - position the hands for a catch :38 - great float :46 - neutral head position :54 - fingers up 1:03 - arms slightly down 1:07 - fingers slightly down 1:22 - arms in downward position - body in balance Friday Freestyle 101: Position 11 – Kick on Your Stomach For adults, who might need to break some old habits, here’s how we like to introduce the idea of low head and horizontal bodyline. <https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach>  :08 - head in relaxed position :10 - scull for air feel the weight on the hips :18 - not as easy for everyone - shoulder tension :23 - feel the weight of the hips :28 - slightly tucking :34 - hips down - could lift chin a little and lean in more :46 - classic hip sink :49 - push DOWN to balance :52 - the body rises 1:00 - put the head out of position 1:01 - press down to balance - body completely submerged 1:02 - balance rises the body - head just a bit tucked Saturday Foundations of Backstroke and Freestyle: Combo Balance Drill Here’s one of the best drills for learning to maintain head/neck alignment while adding body rotation and arm strokes. <https://www.goswim.tv/lessons/3007-combo-balance-drill>  :24 - sideline balance :29 - turn the head down :38 - talk about the hand and great head position :57 - head up balance :59 - eyes down palm down 1:02 - eyes up palm up 1:05 - variations in rotation based on balance - DEGREE OF COMFORT 1:08 - as the head turns up - watch the body rotation 1:14 - when down - body should be about 90 1:17 - when up, can have more variation based on body and balance 1:24 - 90 1:27 - slightly more on back 1:32 - back to 90 1:36 - switch sides Sunday Freestyle Drill: Freestyle/Backstroke – Head Games The Minnesota Aquajets make a game out of teaching and imprinting proper head position and head/neck stability. <https://www.goswim.tv/lessons/1986-freestyle-backstroke-head-games>  :06 - snorkels :26 - paddles on head :46 - fix and keep going :50 - paddles for backstroke :56 -bottle for backstroke 1:01 - teaching adaptation and just keeping going 1:12 - teaching adaptation 1:28 - just keep going 1:32 - just keep going 1:42 - love how they come out of the turns Bonus: Kim Vandenberg: Freestyle – Above Side Slow Motion Olympian Kim Vandenberg slo-motion video demos excellent head/eye position for freestyle. <https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion> Bruno Fratus: Freestyle – Head On Bruno’s eyes are not focused down or straight ahead, but somewhere in between. Notice how much of the head is below the surface. <https://www.goswim.tv/lessons/2403-freestyle-head-on> 12:08:35 From Dan Jimar to Everyone: the first few Olympic pools were 100m 12:10:52 From Glenn Mills to Everyone: https://youtu.be/Sx50JTFqS2M?si=BWSYPcgdSbNYcCTU https://youtu.be/Sx50JTFqS2M?si=WQ47KcVJrAwY-LCA&t=50 https://youtu.be/wY2DFLaXGvg?si=VaXVmB5CqvnUNQBZ&t=85 12:11:22 From Dan Jimar to Everyone: 1924 was the first time with 50m pool 12:11:45 From Camy Gitwenty to Everyone: In French, freestyle stroke is called "crawl". It probably comes from that time. 12:13:38 From Colleen Bolan to Everyone: I learned it as the lifeguard stroke 12:15:20 From Mark Hesse to Everyone: yeah we all thought we could hydroplane with that head position 12:15:33 From William Park to Glenn Mills(direct message): Go Blue Tarzan. Glenn fun n race well at europeans. Happy go Blue thank you Ⓜ️ 12:36:54 From Mark Hesse to Everyone: like magic 12:52:07 From Lynn Morrison to Everyone: What of the "Ledecky" effect? She and it seems like many women in the 200 free have very high heads and such an up and down motion when they come up high to breath - you see BOTH goggle lenses 12:52:15 From Pam Reynecke to Everyone: Thank you so much. Any thoughts on breathing actions for young kids - bilateral or strongest side, as we see with many elites? 12:53:04 From Javier Cuevas to Everyone: Thanks! 12:54:49 From Robin McQuinn to Everyone: Dark goggles help too! When they see less, they can often feel more.. I think… 12:59:24 From Lynn Morrison to Everyone: good points - thanks 13:01:14 From Dan Jimar to Glenn Mills(direct message): Arena's newer version: https://amzn.to/4btPpG0 13:01:16 From Colleen Bolan to Everyone: Butterfly wings? 13:01:31 From Ruth Cheung to Everyone: That’s an excellent topic!! 13:01:56 From Mark Hesse to Everyone: bi lateral when training, swimmers choice in any race over a 50, in the 50 breathe less swim faster 13:02:03 From Dan Jimar to Glenn Mills(direct message): Traditional Swedish - https://amzn.to/4atLCaz 13:02:21 From Pam Reynecke to Everyone: Reacted to bi lateral when trai... with "❤️" 13:02:30 From Beth Baker to Everyone: Reacted to "bi lateral when trai…" with 👌 13:03:13 From Dan Jimar to Glenn Mills(direct message): Sarah Sjostrom use those Arena googles - sponsored, but I have not tried them. 13:04:16 From Dan Jimar to Glenn Mills(direct message): is it from Finis? 13:04:37 From Lesley Dusevic to Everyone: https://team-aquatic.com/products/finis-alignment-kickboard?variant=16732587720822&currency=CAD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gad_source=1 13:05:49 From Camy Gitwenty to Everyone: yes, dolphin kicks, Always somrthing to improve 13:06:02 From Colleen Bolan to Everyone: 👍 13:06:13 From Camy Gitwenty to Everyone: thanks

May 14, 2024 - Breaststroke Underwater Pullouts

May 14, 2024 - Breaststroke Underwater Pullouts

Breaststroke Pullout The breaststroke underwater pullout is considered to be the most disruptive movement in all of swimming. There are ways to fix this – or at least to minimize the drag! This week we break down the movement and help you build a better pullout. Monday Brendan McHugh: Underwater Pull Details National teamer Brendan McHugh shows where we’re headed when teaching or learning the breaststroke underwater pullout. <https://www.goswim.tv/lessons/2183-underwater-pull-details>  :05 - great line :06 - dolphin setup :07 - back to line briefly :08 - powerphase pulldown :09 - rigid bodyline - shoulder shrug :10 - hand recovery initiation :11 - hands at shoulders before feet start :12 - hands nearly streamline before kick engages Tuesday Sarah Katsoulis: Turn and Underwater Pullout Australian breaststroke great Sarah Katsoulis demos how to minimize drag and disruption during the breaststroke pullout. <https://www.goswim.tv/lessons/1828-sarah-katsoulis-turn-and-underwater-pullout>  :05 - feet tuck into turn :11 - nearly flat pushoff :17 - slightly downward push :23 - dolphin set :24 - time the hands with finish of feet :29 - beautiful line :36 - legs start a little early :38 - look at the tiles :44 - beautiful line :58 - minimal rotation from push to flat 1:12 - connecting legs and hands 1:18 - disappear in a small hole 1:24 - very hidden recovery 1:25 - feet coming up behind the body 1:27 - knees slightly out Wednesday Step 1 <https://www.goswim.tv/lessons/2143-step-1-underwater-pull> :15 - the push :22 - the trouble :32 - why we float :35 - lock up the feet and tighten the legs :38 - overlap the feet - pointier :46 - still not perfect but better :55 - better Step 2 <https://www.goswim.tv/lessons/2144-step-2-underwater-pull> :03 - push then kick :07 - back to line :09 - push then kick :13 - back to line :16 - puch then kick :21 - back to line :28 - never too early to start Breaststroke Underwater Pull Progression Step 3 Here’s how to isolate and master just the pulldown. <https://www.goswim.tv/lessons/2145-step-3-underwater-pull>  :06 - push then kick then pull :11 - glide in best position :24 - angle downward :27 - slight fix of angle - stand up :45 - tighten the line :46 - start to work on timing :49 - much more parallel line :56 - watch for the instinctual desire for power/connection 1:00 - great line 1:06 - slight downward angle -  1:07 - to the fix Thursday Breaststroke Underwater Pull Progression Step 4 And here’s how to isolate and master just the recovery of the hands and arms. <https://www.goswim.tv/lessons/2146-step-4-underwater-pullout>  :05 - what to avoid :16 - recover legs with hands at belly :17 - watch the hips and laneline :20 - the reacceleration (feels great / less filling) :32 - recover hands :35 - try to keep moving forward :38 - tightest possible path forward :39 - avoid instinct to kick :44 - experiment with all angles :55 - angled down too much 1:07 - hid the hands but exposed the head and torso Step - 5 <https://www.goswim.tv/lessons/2147-step-5-underwater-pull> Put it all together :09 - add the kick :10 - great line :15 - watch your depth :19 - waiting :26 - much more shallow :29 - now too deep :) :32 - early and late legs :41 - much better line 1:04 - pretty clean recovery 1:30 - how long you wait here will make a difference Friday Breaststroke Drill: Underwater Pullout Hand Recovery Here’s a closeup look at the various ways you can recover the hands/arms after the pulldown. <https://www.goswim.tv/lessons/2693-breaststroke-underwater-pullout-hand-recovery>  :06 - focus solely on the hands :11 - what we do instinctually (hopefully) :18 - hands tight :21 - elbows tight :27 - hands and elbows tight :34 - hands and elbows tight - but what is he doing wrong? :40 - good hand elbow recovery - head in good position :48 - hands close to face :53 - staying narrow :58 - hands by ears Saturday Breaststroke Drill: Underwater Pull Fine Tuning With attention to a few details, you can transform your pullouts from average to great. Check out this one swimmer’s progress during one lesson. <https://www.goswim.tv/lessons/1925-underwater-pull-fine-tuning>  :09 - the instinct of distance off the wall :10 - old school timing :11 - head position :12 - body angle :13 - early recovery of legs :16 - full up head breakout :22 - very downward :25 - dolphin first back to line :28 - pull still downward :31 - recovery arms legs together :39 - angled breakout :45 - still down but not as much :49 - slight correction of line :52 - better position after pulldown :53 - delay the legs 1:10 - better position for the breakout 1:12 - earlier kick 1:15 - earlier arms 1:17 - better line 1:18 - could delay legs a bit more 1:21 - good breakout line 1:26 - much shallower 1:28 - kick back to line 1:30 - pulldown much straighter 1:33 - very delayed legs 1:35 - shallower breakout angle Sunday Brendan McHugh: Strapless Underwater Pullout We love strapless paddles for teaching the most effective path for the hands during the pulldown and recovery. <https://www.goswim.tv/lessons/2184-strapless-underwater-pullout>  :04 - pushoff with strapless paddles :05 - losing them :06 - pressure :07 - pressure :09 - finish and find some pressure :11 - it’s feel :12 - it’s feel BONUS Mini Drills: Breaststroke Underwater Pull – Using Stretchcords <https://www.goswim.tv/lessons/1052-breaststroke-underwater-pull-using-stretchcords> Breaststroke Drill: No Underwater Pullout <https://www.goswim.tv/lessons/2608-breaststroke-no-underwater-pullout> <https://www.youtube.com/watch?v=jga1FT176Bw&t=180s> <https://www.youtube.com/watch?v=4ItGJoYKgeo&t=150s>

Apr. 30, 2024 - Breathing Into and Out of the Flip Turn

Apr. 30, 2024 - Breathing Into and Out of the Flip Turn

Breathing Into and Out of the Flip Turn We’ve recently observed some elite freestylers double breathing into their flip turns. This week we’ll discuss the pros and cons, as well as how you can learn and perfect this technique. We also look at the other side of the equation: how you breathe at the breakout. <https://youtu.be/UQg4VVh6WJU?si=_cW-qCnAt98040B-&t=96> Monday Turn Drills: Double-Breath Flip Attn swimmers and coaches: It can be OK – and even advantageous -- to double-breathe into your walls. But you need to know how to take that extra breath without upsetting your rhythm or balance. And you have to know why you’re doing it. Here’s what it looks like. <https://www.goswim.tv/lessons/2189-turns-double-breath-flip>  :05 - first breath :06 - second breath :12 - good underwaters :21 - first breath :22 - second breath :23 - 2 strokes sight turn good underwaters :32 - learn the timing Tuesday Turn Drill: Air-Control Flip Turns You’ve got all that extra air in your lungs from a double breath. Don’t waste it! Here’s how to blow it out without blowing it. <https://www.goswim.tv/lessons/1840-turns-air-control-flip-turn>  :05 - allowing too much air to escape :16 - controlling the exhale better underwaters :27 - teach breath control :38 - exhale through nose :45 - hum through the turn :53 - build awareness of the exhale 1:03 - continue practicing Wednesday Free Drill: Vary Your Breathing We love this set of 25s to learn the skills needed for an effective double breath into the turn. <https://www.goswim.tv/lessons/1037-freestyle-vary-your-breathing>  :04 - breathe every stroke to the right :13 - breathe every stroke to the left :23 - breathe every 3rd :40 - breathe every 4th 1:02 - breathe every 5th - focus on slow exhale 1:17 - 2-2-3 1:40 - 1-1 2:07 - no breather Thursday Free Drill: One Goggle Breath Here’s one of the fundamental skills you need if you’re going to double-breathe into your flip turns. <https://www.goswim.tv/lessons/2079-freestyle-one-goggle>  :04 - low breath :06 - low breath :13 - look at the bodyline :16 - very low :25 - look at the profile and bodyline scroll back to :21 -  If you don’t look that good there :25 - what do you look like here? Friday Free Drill: Shoulder Breath Here’s another simple focus point that will improve your technique for taking an effective double breath into the turn. <https://www.goswim.tv/lessons/2225-freestyle-shoulder-breath>  :08 - connect cheek to arm :12 - connect cheek to arm :23 - swivel don’t tilt :31 - building an early breath :34 - buliding an early breath Saturday Breathing in the Water: Constant Exhale? If you double-breathe into the turn, you want to use that extra air to maximize your pushoff, underwater kicks, and breakout. Here’s how to maximize that extra air. <https://www.goswim.tv/lessons/3230-constant-exhale>  :02 - nose 20 strokes :31 - mouth 12 strokes Sunday Free Drill: First Breath Second Arm If you double-breathe into the turn, here’s how to take best advantage of that air on your breakout. <https://www.goswim.tv/lessons/1483-freestyle-first-breath>  :09 - following the 1st stroke to air :23 - following the 1st stroke of the opposite arm :32 - following the 2nd arm or the 1st stroke of the 2nd arm Bonus: Grant House: 50 Free Above Water – Data Play Grant House doesn’t double-breathe into his flip turn, but he demonstrates exceptional breakout technique, with head low and no breathing on the first stroke. These are the goals if you do decide to incorporate a double breath into your swimming. Teaching the Double Breath Turn DB - 1 - Teach the low breath to the left :41 - slowmo DB - 2 - Teach the low breath to the right :29 - slowmo DB - 3 - 4-1 :07 - breath 1 :08 - breath 2 :16 - breath 1 :17 - breath 2 :21 - right to left slight hesitation :29 - right to left slight hesitation :35 - left to right is very fast :46 - early head turn DB - 4 - 4-1 TT :04 - put in the TT :15 - left right  :22 - right left delay :29 - left right :35 - right left better :42 - right left best DB - 5 - Flags :04 - start double breath outside the flags but sight them 3 strokes in :17 - flags first breath before the flags :19 - 2nd breath past flags 2 strokes in DB - 6 - Up Tempo :04 - too far - lost speed :11 - a little better but still not there :18 - starting to get it :31 - follow the last stroke down and around :38 - into great underwaters

Apr. 23, 2024 - Teaching Freestyle 4 - The Kick

Apr. 23, 2024 - Teaching Freestyle 4 - The Kick

Teaching Freestyle – Part 4 (Legs & Kick Edition) This will be the fourth and final week of our series on teaching freestyle from the ground up, and on teaching fundamental freestyle concepts. This week: the kick. ChatGPT - Eh... The flutter kick in freestyle swimming provides a significant portion of propulsion, but the exact percentage can vary depending on factors such as the swimmer's technique, strength, and efficiency in executing the kick. Generally, it's estimated that the flutter kick contributes around 10-15% of the overall propulsion in freestyle swimming. However, it's essential to note that the arm stroke, body position, and coordination with breathing also play crucial roles in generating speed and propulsion in freestyle swimming. Monday Steve Haufler Freestyle: Freestyle 3 – Flutter Kick Steve Haufler shows where we’re headed when teaching the flutter kick. <https://www.goswim.tv/lessons/1777-freestyle-swim-lesson-3-flutter-kick> :11 - where we’re headed :25 - guided introduction - thighs :39 - body posture 1:06 -release to movement 1:10 - instinctual knee bend 1:18 - back to guided minimal kick 1:26 - board in position 11 1:38 - no board position 11 1:48 - side kicking in balance 2:05 - balance makes the kick more effective 2:22 - fins  Tuesday Rohan Taylor: Vertical Flutter Kick There’s no better way to train a narrow consistent kick than with vertical flutter kick. It’s Step 1 in the learning process. <https://www.goswim.tv/lessons/1899-vertical-flutter-kick> :07 - max kick angle is 127° :09 - plantar flexion of the foot :11 - notice the hands are out of the water :16 - hands out of the water :19 - max kick angle is 128° :20 - plantar flexion of the foot :35 - continue with a very narrow and quick kick :47 - posture :58 - quick core rotation Wednesday Rohan Taylor: Streamline Kick on Your Back Step 2 in learning proper flutter-kick technique: Try it on your back. Australian Olympians Ash Delaney and Bindy Hocking demo the fine points. <https://www.goswim.tv/lessons/1884-streamline-kick-on-your-back>  :04 - streamline with hands under the surface :10 - balanced body and stable :19 - hands streamline and under the surface :26 - arms parallel to the surface :32 - body balanced :37 - streamline and hands on the surface :41 - thighs touching the surface :46 - stability :57 - incredible line 1:08 - incredible line 1:16 - integrity and purpose Thursday Freestyle Drills: Flutter from the Hips Step 3 in learning proper flutter-kick technique: Try it while using a board. <https://www.goswim.tv/lessons/1917-freestyle-flutter-from-the-hips> :07.36 - 146° angle -  :15.90 - look at the angle from the torso to the knee :27.7 - plantar flexion :33 - very low head position when using a board :34 - mouth in the water when not breathing :35 - hips on the surface :37 - bottom of the foot pushing UP :39 - more splash up than down :46 - more splash up than down :49 - very low head position :54 - slight uphill bodyline… but… :57 - very little or no air on the front of the foot 1:10 - pushing up 1:27 - stable and clean 1:30 - watch the toes Friday Kristian Golomeev: Flutter Kick on a Board We kick with a board at almost every practice, so it makes sense to do it correctly! <https://www.goswim.tv/lessons/2239-flutter-kick-with-a-board>  :06 - over loading - no air :07 - closer to 90° angle go back to :02 and play at regular speed :09 - play at regular speed :17 - play at regular speed - overloading again :35 - pushing water up :49 - faster tempo - less angle 1:00 - pushing water up 1:12 - not getting the angle, but much less Saturday Kara Lynn Joyce: Flutter Kick Olympic sprinter Kara Lynn Joyce has a steady six-beat kick that syncs powerfully with her armstrokes. <https://www.goswim.tv/lessons/1176-flutter-kick>  :06 - 129° max angle Play at full speed :31 - how clean the front of the foot is :31.1 - pointed toes :33 - the DNA Strand Sunday Freestyle Drills: Flutter Kick Fix Kick problems can be persistent. The message of this video: Keep experimenting, and never give up trying to improve. <https://www.goswim.tv/lessons/995-freestyle-flutter-kick-fix>  :06.2 - the breaststroke kick :16 - we tried to just make him aware :20 - increase the surface area with Zoomer :25 - LOOKS GREAT!!! WE FIXED IT!!! :26 - AHHHHHHHHH :29 - AHHHHHHHHH :40 - tie up the ankles :41 - It’s still in there :53 - snorkel and fins - stability and surface area 1:05 - kicking on board with Zoomers 1:16 - start with balanced kicking then add one stroke at a time - kicking through the strokes Gonna be a process Bonus: Glenn: Playing with Flutter Kick Height Playing with the height of your kick will help you understand kick dynamics. <https://www.goswim.tv/lessons/2931-playing-with-flutter-kick-height> 1:50 2:07 2:25 Glenn: Pull Buoy Flutter Kick Glenn shares a secret for helping swimmers (especially triathletes) learn proper kick dynamics and rhythm. <https://www.goswim.tv/lessons/3081-pull-buoy-flutter-kick> Golomeev: Streamline Flutter Kick to Swim Great drill for building a consistent kick. Start each length with streamlined, consistent kick, then add the arms without interrupting the kick. <https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim> Free Drills: Flutter Wall Kick <https://www.goswim.tv/lessons/1383-freestyle-flutter-wall-kick> Free Drills: Narrow Flutter Kick Here are some ideas for developing a constant and narrow flutter kick. <https://www.goswim.tv/lessons/1773-freestyle-narrow-flutter-kick>

Apr. 16, 2024 - What We Learned from NCAAs

Apr. 16, 2024 - What We Learned from NCAAs

Transferring NCAA Lessons into Your Own Swimming When we watch big meets, we look not so much at who wins but at how they win – the technique being employed to reach the podium. This week, after watching the 2024 men’s and women’s NCAA championships, we share some drills we think are important to your future swimming success. MENS <https://youtu.be/IihhnVez38I?si=8Ay4JpugeNVbnKJB> WOMENS https://youtu.be/57uhHbhVBGs?si=s8AXyHVyO6li6_EK Monday Sara McLarty: Fingertip Drag After watching Leon Marchand’s 500 free at NCAAs, we are incorporating fingertip-drag freestyle into our practices! <https://www.goswim.tv/lessons/303-fingertip-drag> <https://youtu.be/UQg4VVh6WJU?si=p-BrL5ny5bf_8kK7> Tuesday Better Freestyle Concepts: Fingertip Drag Less effort. Better balance. Improved symmetry and extension. Just a few of the benefits gained from practicing fingertip-drag freestyle. <https://www.goswim.tv/lessons/3040-fingertip-drag>  <https://youtu.be/57uhHbhVBGs?si=sAn7BL6sinBlqCeP&t=1012> Wednesday Backstroke Drill: Upside Down Fingertip Drag Just as fingertip drag leads to a more relaxed and efficient freestyle, and it works for a smoother, more connected backstroke. <https://www.goswim.tv/lessons/2209-backstroke-upside-down-fingertip-drag>  <https://youtu.be/kCgXZHUi8OI?si=qJVafraWJ4obTVMr&t=77> Thursday Learning the Underwater Dolphin: Step 3 Biggest buzzword from watching NCAAs? Underwaters. If you’re not learning and practicing them every day, you’ll be left behind. <https://www.goswim.tv/lessons/3502-step-3-back-fast-front-fast>  <https://www.youtube.com/watch?v=JjVaRUU9-qw> Friday Learning the Underwater Dolphin: Step 4 Here’s how to find the optimal amplitude and frequency for your underwaters. <https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate>  <https://youtu.be/EQSK6Va_meY?si=Bw8WJ-WFQ3J14MFV> Saturday Haufler Butterfly: Step 3 – Underwater Dolphin Kick on the Back Steve Haufler shares his progression for learning and mastering the underwater dolphin. <https://www.goswim.tv/lessons/1280-step-3-underwater-dolphin-kick-on-the-back>  <https://www.youtube.com/watch?v=Vox9KOxC1ZA> <https://youtu.be/ZSQGEnv-ruc?si=fK22BQ7Sfwpg7S-s&t=162> <https://www.youtube.com/watch?v=vZZyN7dw7IE> Sunday Core Stability Pull Breathe and Kick: Step 4 At NCAAs, the breaststrokers were hitting their LINE. Here’s how you can learn this critical skill. <https://www.goswim.tv/lessons/2384-step-4-core-stability-pull-breathe-and-kick>  <https://www.youtube.com/watch?v=_p3_azfJ5Eo>

Apr. 2, 2024 - Teaching Freestyle - Part 3 (Upper-Body Edition)

Apr. 2, 2024 - Teaching Freestyle - Part 3 (Upper-Body Edition)

In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up (fundamentals like air exchange, balance, body alignment, ease and comfort in the water). In Part 2, we covered some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). This week, in Part 3, we cover more key concepts, those involving the arms. Monday Better Freestyle Concepts: Arm Recovery (Recovery Variation Drill) Straight-arm or bent-arm recovery? It’s not about using one or the other. Every swimmer should know how (and when) to use both styles. This drill helps you experiment. <https://www.goswim.tv/lessons/3042-recovery-variation-drill>  :03 - fingertip :06 - relaxed recovery :09 - straight arm :14 - purposeful and thinking :18 - precise movements :22 - not mindless warmup, but swimming with purpose :34 - fingertip :37 - relaxed :39 - straight arm 1:00 - from straight arm back to fingertip Tuesday Freestyle - Eyes Up Catch There’s no easier way to know if you’re catching the water correctly than SEEING it. <https://www.goswim.tv/lessons/2394-freestyle-eyes-up-catch>  :08 - head in a high position :08 - isolate the upper arm :10 - isolate the upper arm and get into the catch position :18 - using paddles to give more surface area - works both sides of the paddle :20 - dropping the hand into the still water :21.9 - beautiful position :25.30 - feel him climbing forward :26 - climbing forward :36 - watch the hands :44 - watch the hands 1:01 - high eyes 1:02 - start to lower the eyes 1:14 - head back in swimming position Wednesday Better Freestyle Concepts: Hand Entry The big idea on freestyle hand entry: 1) Pierce the water for a clean entry free of bubbles and turbulence. <https://www.goswim.tv/lessons/3033-hand-entry>  :05 - fingers first :07 - fingers first :08 - fingers then inner elbow :10 - “smash” the inner elbow :22 - fingers first then extend :24 - clean hand :28 - extend to drop the air :34 - air falls away if body is balanced :40 - clean hand :42 - clean hand :51 - fingers in :52 - extend in balance 1:04 - clean hands Thursday Better Freestyle Concepts: Extend Front to Back This is swimming…but with intense focus on the key concepts of extension and rotation. <https://www.goswim.tv/lessons/3018-extend-front-to-back>  :05 - extend in front :06 - extend in back :07 - extend in back :20 - full range of motion :26 - beautiful image of end to end swimming :45 - slice exit 1:11 - where in relation to the suit do you finish Friday Better Freestyle Concepts: Connect Hands to Hips The big idea: Don’t swim with just your arms. Swim with your entire body by connecting hands to hips. <https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips>  :05 - end to end swimming with rotation :11 - connect the arm and rotate it back :24 - arm and body moving together :28 - little more delay on the left arm :30 - sooner connection with the right :49 - determine the relationshiop between the arm and hips and the timing :49 - watch how the arm and body are connected :52 - where is the arm when the hips move? 1:00 - connect 1:03 - connect 1:07 - connect Saturday Better Freestyle Concepts: Keep the Wrists Straight Make sure you don’t bend your wrist when initiating the pull. It’s a small thing, but gives you a better pulling surface. And…it applies to all four strokes, not just freestyle. <https://www.goswim.tv/lessons/3022-keep-the-wrists-straight>  :05 - create the ledge :09 - create the flat surface :12 - straight line catch :26 - the subtle feel to NOT break the wrist :38 - flattening the line with paddles :41 - look at the space between the paddle and arm :41 - water pressure pushes the paddle :44 - keeping the wrist and forearm straight :53 - hold the paddle tight 1:02 - try to memorize the position 1:10 - keep the wrist straight and use the entire arm Sunday Better Freestyle Concepts: Pull from Inside the Elbow Major freestyle concept (flashing red light): Keep the elbow high throughout the pull. Here’s a focus point that helps you accomplish this key skill. <https://www.goswim.tv/lessons/3023-pull-from-inside-the-elbow>  :05 - create the largest surface :08 - harness the biggest muscles :15 - even a straighter arm should use the whole arm :26 - connection :43 - isolation of the upper arm

Mar. 26, 2023 - Teaching Freestyle - Part 2

Mar. 26, 2023 - Teaching Freestyle - Part 2

March 25, 2024 - Teaching Freestyle 2 In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up. That progression teaches the fundamentals of air exchange, balance, body alignment, ease and comfort in the water, rotation, extension, and productive kick. This week, we get more specific about freestyle, covering some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). Monday Better Freestyle Concepts: Where to Look Experimenting with where to look and finding just the right alignment for your head and neck is key to unlocking every other freestyle skill. <https://www.goswim.tv/lessons/3015-where-to-look>  :15 - head in a relaxed position - eyes down slightly forward :19 - lifting a bit for air :26 - if viewed behind the extended arm - goggles are barely visible :30 - look at the back of the head :31 - head is so close to the surface, the entire head submerges :31.9 - taught side breath but at lower velocity, may have to push up a bit… what’s a better solution? :34 - the breath with half the mouth still under :35 - head slightly higher than hers :49 - looking forward slightly more :58 - bodyline slightly up… what’s a better solution? Tuesday Glenn, Breathing in the Water: Turning to Air on Freestyle Keep it simple: Look at the house. Look at the wall. That’s all we’re trying to do. <https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle>  :04 - stand at attention :06 - Look at the house :08 - Look at the wall :10 - Look at the house :11 - Look at the wall :18 - relaxed head position with eyes slightly forward :20 - starting to swivel the head :20.7 -head is turning very early :21 - head rotates further than typical 1-goggle breathing… but… :21.7 - head back very early :26.6 - starting the turn very early :27.4 - slight over-rotation of the head… but is it in-line? :30 - head completely underwater :33.5 - MOST of the head still underwater - rotate to air :33.6 - How long did I have the mouth out? :37 - only the heal out of the water :37.8 - body is completely submerged :39.4 - peak lift and rotation :39.6 - head back in and submerged :40.2 - completely submerged :42.98 - worst breath :46.71 - PHEW… much better Wednesday Haufler Freestyle: Advanced Freestyle 1: One-Eye Breathing Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water. <https://www.goswim.tv/lessons/1782-advanced-freestyle-swim-lesson-1-one-eye-breathing>  :04 - the goal :07 - look at how smooth the head moves :18 - bottom goggle only slightly visible :22 - head turn slightly ahead of the body :22.7 - most of the head underwater :23.3 - head coming back with the body :24 - exhale :26 - slight over-rotation to air but in balance :37 - the bow wave :41 - reverse surfing :44 - nearly the pipeline :53 - how much of her head is above water? 1:25 - teach with safety 1:30 - look underwater while breathing 1:36 - stationary position so head turns a bit further 1:42 - keeping the top of the head down 1:47 - student standing 1:57 - the position 2:01 - showing them what you want them to see 2:07 - the view 2:13 - give them something to look at 2:16 - this is also a synchro drill 2:20 - teaching should be fun for the student 2:29 - perfect timing Thursday Better Freestyle Concepts: Breathe Every 3 Learning to breathe to both sides has many benefits, including more balance in your rotation and musculature. <https://www.goswim.tv/lessons/3027-breathe-every-3>  :08 - breathe to the right :12 - breathe to the left :17 - right :21 - left :38 - right :45 - building symmetry and balance Friday Better Freestyle Concepts: EVF Drills Early Vertical Forearm (EVF) is a fundamental concept not just for freestyle, but for all four competitive strokes. The easiest way to understand and master EVF is to learn how to scull. <https://www.goswim.tv/lessons/3019-evf-drills>  :10 - EVF for freestyle :24 - front scull :31 - too much upper arm movement :36 - MUCH better :39 - Isolate the upper arm :42 - Elbows high. In front of the shoulders. Hands pointed down. Palms facing back. 1:00 - Move the elbows to shoulder depth. 1:03 - Upper arm is stabilized. Fingers pointing down and palms facing back. Saturday Better Freestyle Concepts: EVF Dog Paddle Dog Paddle, when done with thought and precision, is one of the best ways to use sculling to learn EVF. It’s also the pathway to engaging the larger muscles in your back to help you pull better. <https://www.goswim.tv/lessons/3020-evf-dog-paddle>  :07 - learning the initiation of the catch :10 - Isolate the upper arm and get the forearm into position. :13 - quick short movement with a lot of focus :29 - without good flexibility, this is a good option :35 - eyes up may make it easier to get this feeling 1:05 - high elbow halfway through pull cycle Sunday Better Freestyle Concepts: Single-Arm Free with Buoy Swimming with one arm is one of the most effective ways to transfer your sculling and EVF skills into swimming. <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>  :06 - buoy held in extended position :06 - initiate a dog-dig catch :07 - pull the arm the whole way through and extend the pullbuoy :10 - high elbow EVF catch :11 - roll into a balanced breath :22 - practicing with a snorkel working on extension :23 - position-11 to focus on the catch and driving the buoy forward :30 - drive the buoy forward :43 - the additional balance could help someone get the head back quicker 1:05 - to make this simpler, add fins 1:08 - arm perpendicular to the body at the halfway point Bonus: Haufler Toys: The Head <https://www.goswim.tv/lessons/703-the-head> Sara McLarty: Bilateral Breathing <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>

Mar. 19, 2024 - Teaching Freestyle - Part 1

Mar. 19, 2024 - Teaching Freestyle - Part 1

This week we share our favorite progression for teaching freestyle from the ground up. We use this for newbie swimmers, as well as for more experienced swimmers who have persistent technique flaws in their stroke.  Before using this progression, we like to first teach the backstroke progression covered in our March 5, 2024 live Zoom. Monday Early Concepts & Skills: Inhale Through Mouth Exhale Through Nose Before they take a single kick or armstroke, make sure they’ve mastered breath control! It’s truly Step 1. <https://www.goswim.tv/lessons/2971-inhale-through-mouth-exhale-through-nose>  :14 - start the exhale prior to going under water :37 - mouth closed above for a slight purge :37 - inhale through the mouth :44 - purge the nose (the rabbit) Tuesday Freestyle 101: Position-11 Kick on Your Stomach Much to be learned here: horizontal body line, head/neck alignment, what happens when you lean in at the lungs. <https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach>  :05 - Position-11 on your stomach :08 - scull to air :12 - good to use fins :19 - scull to air :19 - scull to air :21 - look at the hips drop :22 - go down to the point of “sinkage” :24 - body will equalize and come back up :30 - going to air :31 - out of balance :34 - better balance :46 - go down to balance :50 - body will rise 1:18 - good balance 1:39 - good balance Wednesday Freestyle 101: Position-11 Take Away One Arm A simple drill that teaches how to get comfortable with rotation, extension, and breathing to both sides. <https://www.goswim.tv/lessons/1744-position-11-take-away-one-arm>  :04 - Position-11 :05 - drop one arm and roll to your back :07 - roll all the way to your back :10 - he’s initiating the roll back with the torso and head :11 - then the arm is coming around :20 - roll like a log :22 - rolls to underwater :23 - then the body stabilizes :30 - tension means a “rigid roll” :34 - arm comes around and with the weight sinks the body :36 - when balanced, the body rises :41 - make sure you practice to both sides Thursday Freestyle 101: Combination Drill This freestyle/backstroke combo drill teaches swimmers to stay relaxed as they rotate to air. It also imprints horizontal bodyline and extension. <https://www.goswim.tv/lessons/1742-combination-drill>  :02 - Start in single arm - like the previous drill :03 - look down but stay on your side rather than your stomach :06 - look up and roll back to your back :08 - initiate a backstroke recovery and switch to the single arm position on the other side :11 - then look down again :30 - backstroke recovery :37 - eyes down Step through the rest of the video Friday Freestyle 101: Position-11 Single Switch One step closer to actual freestyle, and more practice of extension, rotation, bodyline, and timing. <https://www.goswim.tv/lessons/1745-position-11-single-switch>  :05 - single arm balance :06 - look down :08 - freestyle recovery :09 - position-11 :10 - drop and arm and roll to your back :36 - make sure you roll toward the extended arm :42 - balance challenged :50 - stabilized and starting to come back up :58 - back to balance while breathing 1:19 - freestyle recovery 1:20 - starting a more immediate switch 1:22 - balanced breathing 1:36 - balanced a deep target breathing 1:38 - equalibrian Saturday Freestyle 101: Position-11 Triple Switch Inching closer to actual freestyle. <https://www.goswim.tv/lessons/1746-position-11-triple-switch>  :06 - start in balanced position :09 - look down :10 - initiate three switches to position-11 :16 - roll to air :23 - get to the head down balanced position :28 - slight pause in position-11 :34 - be patient and get balanced first :41 - home base Step through the rest of the video 1:15 - starting to connect and swim Sunday Better Freestyle Concepts: Almost Position-11 Freestyle This is the graduation step – the transition between drilling and swimming. <https://www.goswim.tv/lessons/3017-almost-position-11-freestyle>  :04 - starting the pulling arm just as the fingers are coming in :05 - rolling to air :08 - hand dropping :10 - a little too much position-11 :19 - hand dropping to catch :25 - following the hand to air :40 - catch up stroke :46 - catch up stroke :49 - catch up stroke 1:02 - following the hand to air

Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics

Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics

How to Coach Backstroke After Teaching the Basics After you’ve done the hard work of TEACHING backstroke from scratch…after they’ve mastered the basics of being horizontal on the back, having a productive flutter kick, and being comfortable with backstroke arm action…how do you take your swimmers to the next level? This week we explore the key focus points for backstroke. If you learn to look for these things in your swimmers, and work on teaching these key concepts, you can turn your swimmers into backstrokers. Monday Better Backstroke Concepts: 10 And 2 Hand Entry The most common technique flaw in backstroke is “over-reaching.” Swimmers often aren’t aware that they need to make a correction, so it’s up the coach to teach a “10 and 2” hand entry. Here’s how. <https://www.goswim.tv/lessons/3044-10-and-2-hand-entry> :00 - great visual of how it’s supposed to look :06 - never forget the overall balanced line :17 - knowing how to film :31 - from under you may feel some resistance in this position :51 - hyperextended elbows :55 - make adjustments based on physiology Tuesday Better Backstroke Concepts: Thumb Out Pinky In Teach your swimmers not just the HOW of “thumb out, pinky in” but also the WHY. <https://www.goswim.tv/lessons/3045-thumb-out-pinky-in> :05 - Pinky slices in :14 - why I’d change this straight arm initiation :16 - better pull :17 - old school teaching :20 - proper hand exit :17 - show the hand having to turn over :20 - show the hand finishing and having a direct path out :23 - pinky in puts the body into a good position to initiate the catch :24 - thumb out simplifies the process :35 - thumb out with rotation :37 - relaxed exit with the thumb leading :39 - such an easy teaching point - accentuate the thumb :52 - get the athlete to focus on a definitive turn of the hand halfway through the recovery :53 - HA! Even with the focus… :55 - pinky slice :57 - need to work on this side - over-reach as well :59 - fine on the right side 1:01 - face palm 1:03 - pinky in first 1:05 - pinky in first 1:07 - uh oh - sometimes when it’s too soft, the hesitation of rotation can cause issues Wednesday Better Backstroke Concepts: Where to Look Where a swimmer’s eyes are looking can have a huge impact on backstroke bodyline and power.  Ideal is to train the eyes on the ceiling directly above the feet. <https://www.goswim.tv/lessons/3046-where-to-look>  :06 - very stable - slight head tilt :08 - loo for the orientation of the waterline and face - pretty flat :10 - great shoulder rotation :13 - very stable head - eyes looking up and slightly back :14 - timing the breath :17 - eyes looking back slightly over the body :21 - clear image of the head slightly back :21 - watch the nose for the next few seconds - protected :24.9 - timing the breath on the initiation of the recovery of the right shoulder :31 - less tilt but still a slight chin tuck :32 - precarious position - but think about water flow and velocity :33 - not as much rotation so more shoulder disruption :35 - breath timing at the beginning of the recovery :36 - by the time the water splashes over, the mouth is closed again :40 - water going into the mouth :43 - mouth open for a breath :43 - watch how he expels it :47 - can see the chin tuck angle :52 - eyes looking slightly back Thursday Better Backstroke Concepts: Stable Head (Cup on Forehead) Watch any elite backstroker and one of the first things you notice is that their head remains stable and rock solid. Here’s the classic – and fun – way to imprint this key skill. <https://www.goswim.tv/lessons/3047-cup-on-forehead>  :04 - hand down by your side - gentle slow kick :09 - focus on stability :17 - how much water in the cup? :30 - initiate rotation of the shoulders :33 - I do consider it “cheating” a bit when the hand sculls for stabilization :40 - To challenge more, rotate only with the core, not the hands :46 - extend one of the arms :51 - start taking slow - stable strokes :56 - finding the right weight 1:01 - don’t push off too hard 1:02 - start swimming full stroke back 1:20 - how fast can you go - get a heavier cup Katie <https://youtu.be/16tGOwlwy7E?si=q4238PvQ3yMJohJY> Friday Better Backstroke Concepts: Bent-Arm Pull (Backstroke Scull) Beginning backstrokers tend to pull with a straight arm. Watch for this as a coach, and try to teach a bent-arm pull as soon as possible in the learning process. Here’s a great drill for helping swimmers get a feel for the backstroke bent-arm pull. <https://www.goswim.tv/lessons/3049-backstroke-scull>  :04 - look at the arm in the catch position - EVF :06 - turn the face down :10 - rotated - head stable - arm in catch position :13.26 - THE position :30 - getting the arm into position :35 - only the bottom part of the arm moves :38 - the position we want Saturday Better Backstroke Concepts: Rotation (Connect Hip and Hand) In freestyle and backstroke, always fight the urge to swim flat – and with just with the arms. Here’s how to link the hands and hips for a more powerful and “coordinated” backstroke. <https://www.goswim.tv/lessons/3054-connect-hips-and-hand>  :04 - hand down hip down :05 - hand down hip down :08 - directly into the catch :09 - straight line from one shoulder to the other :15 - when in power, a straight line from one shoulder to the other :19 - hand down hip down :22 - when the entry is too soft, or too slow… it’s flat then he rotates :26 - better to this side :38 - watch the hand entry and the entire body - shoulders - torso - hips rotate together :39 - stays on her side to initiate the recovery and the catch - line from shoulder to shoulder :41 - This is what we’re trying to avoid in most swimmers - elbow behind the shoulderline :46 - slow on left side :48 - better on right side :48 .7 - great on power phase :50 - with less rotation - arm is straighter Sunday Better Backstroke Concepts: Constant Kick (Flow the Kick) The backstroke kick should be constant and gentle, narrow and flowing. Aim for a 6-beat kick that helps the body rotate from one hip to the other. <https://www.goswim.tv/lessons/3059-flow-the-kick>  :02 - constant kick with slow turnover :16 - focusing on a narrow, soft, constant kick :24 - keeping the toes pointed and legs long :31 - not a lot of bend in the knee :37 - look at the maximum bend :44 - kick through the rotation Bonus <https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke> Haufler Backstroke: Backstroke Focus Points <https://www.goswim.tv/lessons/1300-backstroke-focus-points> For Bent-Arm Pull and Rotation: Better Backstroke Concepts: Single-Arm Backstroke <https://www.goswim.tv/lessons/3051-single-arm-backstroke>

Mar. 5 2024 - Teaching Backstroke Zoom

Mar. 5 2024 - Teaching Backstroke Zoom

With newbie swimmers, many instructors take the approach of teaching backstroke before teaching any of the other strokes, including freestyle. There are many advantages: 1) swimmers have constant access to AIR when on their back. 2) instructors can communicate in real time with hand signals, 3) skills learned in backstroke translate directly to skills needed in freestyle. This week we share time-tested progressions for teaching backstroke. Monday Freestyle 101: Head-Lead Kick on Your Back Head-Lead Kick on Your Back teaches correct body alignment for swimming on your back. It also helps you learn to relax and trust that the water will support you with just a small amount of effort. <https://www.goswim.tv/lessons/1378-head-lead-kick-on-your-back>  :05 - balance and comfort :07 - ease of movement - very little effort :12 - knees just kissing the surface :19 - water encircling the face :19 - chest and torso :30 - overriding feeling of relaxation :45 - over pressing and feeling the water support you - don’t release too much air :49 - as you press the upper back and head in, feel the hips rise 1:10 - boil the water with your feet 1:25 - everyone will have a little different balance point 1:38 - keep playing Tuesday Freestyle 101: Head-Lead Kick on Your Back – Side to Side From kicking flat on your back, progress to a more active kick, tilting just slightly from one side to the other. Keep the head steady as you rotate – a key backstroke skill! <https://www.goswim.tv/lessons/1384-head-lead-kick-on-your-back-side-to-side>  :04 - same as before but more on your side :05 - slightly stack the shoulders one up, one down :06 - rotate from one shoulder up to the other - head remains absolutely still :16 - try to keep as much of the upper arm dry as possible… while still having it against your side :18 - keep the head stable as you rotate :20 - arm very dry :21 - face at borderline :22 - body will balance and come up :25 - flatter body can be higher :27 - once you get on your side, you may sink a bit :29 - you may rotate Less to one side :31 - than the other :39 - very stable head during rotation :45 - keep the eyes up :49 - continue to experiment with how much you rotate :54 - watch the body settle after the rotation 1:02 - could possibly bring the chin down a little 1:12 - not as smooth of rotation, still work to do 1:16 - immediate sink (creative editing) 1:17 - be conscious of when to breathe 1:23 - after the rotation - settle Wednesday Freestyle 101: Position 11 Kick on Your Back Kicking on your back with both arms extended in “Position 11” helps develop great body alignment for backstroke and freestyle. <https://www.goswim.tv/lessons/1416-position-11-kick-on-your-back>  :03 - feeling long through the torso :06 - hands slightly under the surface :13 - great line :21 - flat surface keeps the head a bit higher :25 - flexibility through the shoulders :30 - tighter shoulders impact balance :33 - can’t straighten the arms in this position. :36 - the reach impacts balance :38 - arch in the lower back :39 - head in neutral and in a good position - hands above the surface :41 - by leaning back, look at the hip position :51 - still not incredibly comfortable - but much better 1:01 - great line 1:09 - hands under - head relaxed - flexibility! 1:13 - torso on the surface 1:17 - if you’re too tight, try one arm still flat on your back Thursday Glenn EP: Continuous Single Arm Position -11 Backstroke This foundational drill/skill helps swimmers identify how their hand connects with the water. It teaches stable head position and constant kick. It introduces the “rhythm” of backstroke. It also prepares swimmers for a fundamental freestyle drill: Position-11 Freestyle. <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :07 - start as in the previous drill :08 - when you feel ready, initiate a pull  :10 - recover back in position 11 :11 - alternate arms :25 - continue alternating :40 - typical EP issue, gravity pulls the hips down slightly :53 - rotate the body into the catch 1:01 - to keep focus, if it’s too hard, add some fins 1:06 - Focus on an early catch 1:11 - speed the water up 1:36 - stretch to the catch Friday Haufler Backstroke: Step 3 Here’s Steve Haufler’s progression for teaching backstroke arm action. He employs positioning techniques and single-arm drills to help newbie swimmers become backstrokers. <https://www.goswim.tv/lessons/1269-step-3-teach-backstroke-arm-action>  :03 - Posture first :04 - think of the straight line recovery :08 - full body core posture :14 - relaxed recovery :33 - think on your side :39 - straight recovery to pinky entry :53 - rotate the shoulder and torso, not the head 1:16 - straight entry 1:25 - shape the arm into the early catch position 1:35 - high elbow - pressure on palm 1:50 - watch the initial movement - whole arm drops 1:54 - adding some pressure keeps the upper arm in place 2:01 - keep the pressure and the shape of the arm 2:07 - the slight focus on the elbow 2:20 - same positions in the water 2:32 - remind the athlete to stay straight but relaxed 2:34 - the proper positioning of the hand helps the body rotate 3:05 - adding pressure and position to the catch 3:19 - hand pressure 3:26 - repeat the movement 3:39 - swimmer will lead with the elbow 3:52 - finish with the thumb up 4:12 - keep the palm facing back for as long as possible 4:54 - single arm with singular focus 5:01 - practice the SHAPE 5:42 - full torso rotation 6:02 - add the other arm Saturday Freestyle 101: The Wave The Wave is a transitional drill that leads beginners from simple kick on the back, to adding the arm motions of backstroke. <https://www.goswim.tv/lessons/1420-the-wave>  :07 - start in single arm position-11 :11 - after you’re balanced, initiate a recovery with the trailing arm :12 - don’t recover the entire way… only 1/4 or 1/2 way. :13 - put the arm back down :15 - repeat and continue down the lane :25 - for those with balance challenges, make sure you don’t lift the arm too high - down parascope :30 - don’t hold for too long either :48 - with great balance, she can go to 90° and hold :52 - without great balance, just lift the hand and put it back Sunday Freestyle 101: 7-Count Backstroke Here’s where beginning swimmers start to put it all together. Have them progress from 7-Count to 5-Count to 3-Count to 1-Count (“normal”) backstroke. <https://www.goswim.tv/lessons/1423-7-count-backstroke>  :03 - start in hand lead side line balance :04 - initiate a wave :05 - as the recovery hand starts the body to shift, initiate a catch with the lead hand :06 - land on the other side for a balanced side kick :08 - repeat :21 - this is a timing drill - initiate the wave prior to pulling :23.9 - we’re looking for a connection with the arm set in a catch position and the weight of the body shifting :34 - hand exits JUST before the lead hand starts the catch :37 - hand exits JUST before the lead hand starts the catch :44 - the picture you’re going for 1:02 - great catch position right before the hand enters 1:08 - it’s a controlled backstroke - he can start the catch a bit sooner 1:17 - beautiful IF the lead arm was just a bit more in the catch position 1:18 - but we can see he’s using a straight arm pull, which means we need to back up a couple steps 1:31 - bent arm pull 1:37 - straight arm pull

Feb. 27, 2024, How to Coach Breaststroke After Teaching the Basics

Feb. 27, 2024, How to Coach Breaststroke After Teaching the Basics

Monday Glenn EP: The Line! If you look for – or teach – only one thing in breaststroke, make it THE LINE. Glenn explains. <https://www.goswim.tv/lessons/3244-breaststroke-the-line> breaststroke swimming swimtechnique  :05 - get under :08 - get in line :09 - head should stay down longer :11 - lack of flexibility through the shoulders :12 - elbows at the shoulders :13 - arms aim forward and fall with the body - don’t aim down :22 - experiment with the width :24 - the point :26 - stomping back :32 - be careful not to allow the feet to fall as you initiate the pull Tuesday Brendan Hansen: Streamline Timing Brendan Hansen has mastered The Line in breaststroke.   <https://www.goswim.tv/lessons/237-streamline-timing> breaststroke swimming swimtechnique  :02.9 - The Line :05 - The line! - compare it to the old guy in the first video :05 - show how much longer the head stays down :05.8 - showing in the head pierce on the insweep :06 - watch the path of the feet and how they stay high through the entire phase :08 - feet drawn up behind the hips :08.6 - front of the body is ready to accept the kick :20 - up tempo timing :32 - up tempo timing :44 - missle position :53 - narrow - semi streamline :55 - outsweep with head down 1:22 - piercing the surface 1:22 - get the head back under before the kick comes in 1:37 - streamline timing 1:48 - streamline timing 2:20 - missle position 2:22 - look for the goggles 2:38 - arms going forward Wednesday Breaststroke Drill: Separation Drill Here’s one of our favorite drills for teaching The Line in breaststroke. <https://www.goswim.tv/lessons/1391-breaststroke-separation-drill> breaststroke swimming swimtechnique  :05.6 - front ready to accept the kick :10.2 - hands slightly aiming down :17 - delayed kick :25 - pull with no kick :33 - once you reach extension, initiate the kick :48 - keep the legs very straight through the kick :58 - gradually bring them together 1:25 - alternate a length of drill 1:33 - with a length of swimming Thursday Breaststroke Drill: Head-Down Pull Another key thing to look for when coaching breaststroke is whether the swimmer’s face is in the water until the hands separate. Learning this skill takes patience, lots of practice, and usually a few drills. <https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull> breaststroke swimming swimtechnique  :14 - initiate the outsweep prior to lifting the head :33 - keep the eyes under the goggles during the outsweep :38 - one option is to use paddles and a snorkel :38 - no breath breaststroke :47 - paddles increase the surface area and potentially the feel :55 - pull buoy to place the focus on the pull 1:06 - start to ride the “rise” 1:31 - initiate the faux breath 1:38 - take it for a ride - full stroke Friday Dave Denniston Breaststroke: Use a Mini Pull <https://www.gofundme.com/f/alwaysacowboy??modal=donations&tab=top&fbclid=IwAR1L-X6cgOxIhjwPp3LWfbkOqNF1RzqeDxRDbop74NALQYQf3H21VnL3OIA> One of the key things to look for when coaching breaststroke is the size of the swimmer’s pull. In many cases it will be too big. Teaching swimmers to use a mini pull may bring quick and noticeable results. <https://www.goswim.tv/lessons/589-use-mini-pull> breaststroke swimming swimtechnique  :08 - mini pull :10.5 - widest point :16 - quick catch :34 - front ready to accept the kick 1:00 - quick catch 1:05 - a bit wider than before 1:33 - elbows don’t go past the shoulders 1:45 - quickly dive back under 2:07 - watch the path of the hands - forward 2:17 - inward scull to quick hands forward 2:35 - kick initiated a bit earlier 2:54 - at speed - dives a bit harder 3:06 - compare slow - fast 3:23 - look how shallow he stays 3:28 - underwater breast pull 3:55 - mini pull 4:11 - underwater breaststroke Saturday Breaststroke Drill: Kick Recovery Awareness Another key thing to look for when coaching breaststroke is the size of the kick. In many cases it will be too big and too wide. A big kick may feel powerful, but it sets up a massive amount of resistance that slows you down and requires lots of energy to overcome. <https://www.goswim.tv/lessons/2393-breaststroke-kick-recovery-awareness> breaststroke swimming swimtechnique  Pavel - 23.4 50 breast :24 - line from torso to thigh :31 - wall kick :38 - board kick on your back :44 - recover the heels :50 - kick on your back streamline :56 - keep the knees at surface or slightly under 1:03 - heels to hands 1:16 - heels to hands touching heels 1:23 - thighs to hands 1:48 - head lead to hand lead 2:01 - position 11 kick to swim 2:12 - position 11 kick to swim Sunday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) When coaching breaststroke, watch for how the swimmer times the recovery of the feet. A small change in timing can bring big results. <https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing> breaststroke swimming swimtechnique  :08 - torso to thigh line :17 - arms fully extended prior to the kick 200 IM 1:36 - look at the line 1:38 - look at how far he is through the pull before he initiates the recovery 1:44 - how far up do you need to go to get a grab with the feet Bonus: Breast Drill: Toe-Draw Recovery <https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery> Amanda Beard: Pull the Hips Forward <https://www.goswim.tv/lessons/525-pull-your-hips-forward>

Feb. 20, 2024 - Teaching Breaststroke Zoom

Feb. 20, 2024 - Teaching Breaststroke Zoom

Teaching breaststroke – from scratch – requires patience and repetition…and a step-by-step approach for teaching the pull, the kick, and then the timing that pulls it all together.  This week we turn to Steve Haufler and Glenn for their teaching ideas, and point you toward the GoSwim lessons and courses that can help you teach the BEST stroke! Monday Haufler Breaststroke: Breaststroke Teaching Progression – Step 1 Steve Haufler follows a 5-step progression for teaching breaststroke. Step 1: Teach breaststroke body position on land. <https://www.goswim.tv/lessons/1465-breaststroke-teaching-progression-step-1>  :13 - thumb lock - missle position :19 - standard streamline :30 - fantastic alignment - THE LINE :46 - same position as on land :50 - throw them like a dart :56 - small adjustments - arms UP to alignment 1:15 - keep the chin off the chest 1:28 - see the tendency of the chin - even with focus 1:33 - look at the arms out front - continue to teach 1:44 - toes - finish the job 1:52 - stay narrow Tuesday Haufler Breaststroke: Breaststroke Teaching Progression – Step 2 Teaching breaststroke kick requires patience, repetition, and a huge bag of tricks and techniques. Steve Haufler shares his wisdom and secrets. <https://www.goswim.tv/lessons/1466-breaststroke-teaching-progression-step-2>  :05 - on land :07 - point :08 - flex :11 - turn out :12 - circle and point :15 - practice point and flex :25 - practice turn out and point :30 - practice them all :46 - the goal :49 - on the side of the pool… feel the connection to the water :58 - feet flat on the surface in the point 1:05 - allow the knees to bend the feet to the wall 1:09 - feet slightly apart 1:17 - show the flex 1:35 - front point, bring the heals to the wall 1:37 - pivot the feet out to the flex position 1:40 - circle and point 1:43 - getting it 1:53 - focus on the finish 2:03 - with some athletes, adding some pressure will give them a better sense of what to push with 2:09 - the flex position is a bit strange for newer swimmers - breast is the only kick with the inside 2:19 - practice some small kicks on your back 2:25 - hold the board over the legs and don’t kick the board 3:01 - practice stomach and back and try to minimize the hip drop and leg tuck 3:17 - show the heels coming up, not the knees tucking under 3:44 - knees barely outside the shadow of the body and show the flex 3:50 - hydrodynamic catch position 4:17 - direct push back to point 4:41 - torso to knee line without manipulation 4:42 - keeping the knees up 4:43 - torso to knee line with manipulation 4:47 - pretty good line 4:48 - reverting to big bend. Always keep practicing Wednesday Foundations of Breaststroke: Wall Kick We love this drill for teaching breaststroke kick. It isolates the kick, and makes it super easy for the coach to SEE the kick and offer verbal corrections in real time. <https://www.goswim.tv/lessons/3063-wall-kick> :02 - hanging on the wall… flat :05 - recover the heels behind to the flex position :06 - kick back to point :15 - flat against the wall :19 - line from torso to knees Thursday Haufler Breaststroke: Step 3: Teach Breaststroke Pull To teach breaststroke pull, Steve Haufler starts with the swimmer on deck. He introduces one of our favorite mantras: “I…Y…Scoop…and Shoot.” <https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull>  :04 - missle position laying on the deck :10 - use a noodle to keep the elbows forward :23 - proper head position at this point in the stroke - letter I :38 - separate the hands to a Y :53 - flex the arms to point the hands backward, or toward the wall 1:09 - THE picture - elbows in front of shoulders - hands pointed down 1:22 - scoop IN UP and FOWARD 1:27 - keep the wrist straight 1:48 - keep the initial practice SLOW 2:11 - continue practicing with isolation of the arms 2:28 - return to a float in missle position 2:33 - get the swimmer to outsweep gently to the Y position 2:44 - gently move them to the EVF position 2:56 - scoop and shoot forward 3:17 - “I” “Y” “SCOOP” “SHOOT” Friday Haufler Breaststroke: Step 4: Teach Breaststroke Timing Steve Haufler explains one of the most effective drills for teaching breaststroke timing: Breaststroke Separation Drill <https://www.goswim.tv/lessons/1472-step-4-teach-breaststroke-timing>  :13 - finishing each stroke before starting a new one is imperative in teaching :21 - thumb lock missle position and glide :25 - be patient in this teaching and always spend more time in the line :30 - front of the body is ready to accept the kick :37 - separation drill without breathing :47 - pull without kicking :49 - initiate the kick after the swimmer is back in the line :51 - the mistake = proper timing 1:00 - start the legs just a bit sooner Saturday Haufler Breaststroke: Step 5: Teach Breaststroke Breathing/Timing Steve Haufler teaches breaststroke breathing as a separate – and very important -- lesson. Teach it correctly and you’ll help the swimmer avoid a host of hard-to-break bad habits. <https://www.goswim.tv/lessons/1474-step-5-teach-breaststroke-breathing-timing>  :02 - start teaching breathing by not breathing :03 - focus the swimmer on what happens on the scoop or insweep - the rise :06 - with a more powerful swimmer, the head may automatically rise above the surface :12.9 - swimmer about 1” away from air :15 - now rise to air without kicking :19 - alternate no breath with breath :35 - the real LIFT occurs when the hands are coming IN :38 - avoid the LIFT on the outsweep :41 - head still under when hands are WIDE :44 - IN and UP to air :53 - maintain head stability in going to air :54 - no breath :56 - with a breath 1:10 - keep the neck aligned with a tennis ball 1:11 - in and up to air 1:20 - watch the in and up to air - hips drawn - legs buckle 1:31 - release the ball Sunday Haufler Breaststroke: Step 6: Teach Full-Stroke Breaststroke Once the swimmer has mastered the pieces/parts of breaststroke, it’s time to put it all together. Steve Haufler shares his secrets. <https://www.goswim.tv/lessons/1475-step-6-teach-full-stroke-breaststroke>  :04 - review the glide :11 - review the kick :22 - review the pull :27 - review the timing :34 - review the breathing :42 - start swimming Bonus Foundations of Breaststroke: Kick, Sit on the Side <https://www.goswim.tv/lessons/3062-kick-sit-on-the-side> Foundations of Breaststroke: Kick on Your Back <https://www.goswim.tv/lessons/3064-kick-on-your-back> Davo Drills: Breaststroke with an Extra Kick <https://www.goswim.tv/lessons/187-2-up-1-down> Foundations of Breaststroke: Lane Line Pull <https://www.goswim.tv/lessons/3068-lane-line-pull> Mention (for teaching): Davo Drills Roque Santos course Breaststroke Drills (the course) Foundations of Breaststroke Glenn in Endless Pool breaststroke videos