GoSwim Live Zoom Meetings

Important Note to the Viewer

LESSONS: 176 VIDEOS

June 3, 2025 - Breaststroke Sculling…for the Feet!

Monday Dave Denniston Drills: Wall Kick Dave Denniston and Staciana (Stitts) Winfield demonstrate a drill that gives immediate and constant feedback on the efficiency of your breaststroke kick. https://www.goswim.tv/lessons/183-wall-kick Tuesday Breast Drill: Single-Leg Kick Single-leg breaststroke kick makes you acutely aware of any differences between your right leg and left leg. It also increases quickness and coordination in the legs and feet. https://www.goswim.tv/lessons/1026-breaststroke-single-leg-kick Wednesday Breast Drill: Eggbeater Warmup Egg-beater kick awakens the inner shin and ankle for a better breaststroke kick. https://www.goswim.tv/lessons/833-breaststroke-eggbeater-warmup Thursday Roque Santos: Pull-Buoy Kick Olympian Roque Santos demos one of the most effective drills for increasing awareness of kick size and timing. https://www.goswim.tv/lessons/497-pull-buoy-kick Friday Felipe Lima: Narrow Kick with Band Olympian Felipe Lima uses the FINIS Pulling Strap to help him focus on a more narrow kick. https://www.goswim.tv/lessons/2663-narrow-kick-with-band-breaststroke Saturday Breast Drill: High Heels Kick Practicing Head-Lead Breaststroke Kick on both your front and back gives immediate feedback on how well you’re positioning the thighs, knees, ankles and feet – like sculling for the lower half of your body! https://www.goswim.tv/lessons/1353-breaststroke-high-heels-kick Sunday Dave Denniston Drills: 2 Sculls and a Pull Here’s the week’s final exam: a drill that combines sculling with the arms and “sculling” with the feet. https://www.goswim.tv/lessons/196-2-sculls-and-a-pull Breaststroke Kicking Technique Workshop Glenn led a swimming technique discussion focusing on breaststroke kicking exercises. He demonstrated wall exercises to teach proper heel recovery rather than knee recovery, emphasizing the importance of maintaining a straight line from shoulders to feet while preventing kicking the wall. Glenn explained how to progress from vertical wall kicks to horizontal position kicks, stressing the importance of maintaining movement and connection with the water rather than static kicking. He noted that while Staciana had good hip flexibility, most swimmers would be more flat against the wall, and discussed how to adjust technique based on individual body types and flexibility. Breaststroke Kicking Techniques Glenn discussed breaststroke technique, focusing on the importance of kicking forward rather than upward and the need to keep heels underwater to avoid kicking air. He explained how flexible ankles can sometimes lead to incorrect kicking form and shared insights from David Marsh about heel-led kicks. Glenn also described a single-leg breaststroke drill he learned from Mike Behrman, emphasizing how it helps swimmers break ingrained patterns and think more critically about their technique. Breaststroke Foot Positioning Techniques Glenn discussed the importance of foot positioning in breaststroke, explaining that the ideal angle for the foot is 90 degrees to maximize water catch. He noted that some swimmers naturally have better ankle flexibility, allowing them to achieve this position more easily. Glenn emphasized that achieving optimal foot placement requires practice and working with a coach to determine the exact point of catch. He also highlighted the importance of finding the right balance between power and flow in breaststroke, explaining that sometimes slowing down and reaccelerating can produce higher peak velocities. Breaststroke and Freestyle Technique Drills Glenn discussed the importance of teaching breaststroke and freestyle techniques to make a significant impact on swimmers, emphasizing the need for a better line and glide in these strokes. He demonstrated a drill involving underwater kicking and recovery techniques, highlighting the significance of proper foot placement and the creation of a "cone of disruption" to improve breaststroke performance. Glenn also stressed the importance of helping swimmers become aware of their technique mistakes and the satisfaction of seeing them correct their form. Breaststroke Kick Techniques and Safety Glenn demonstrated and explained various breaststroke kick exercises, emphasizing the importance of warming up with egg beater kicks to prevent groin injuries. He recommended using PDF fins for smooth underwater filming and explained how they help swimmers develop a better sculling action. Glenn also showcased Rock's technique, highlighting his narrow kick recovery and powerful finish, which he encouraged swimmers to emulate. Optimizing Swimming Techniques Glenn discussed techniques for improving swimming performance, focusing on exercises using a pull buoy and resistance bands. He analyzed videos of elite swimmers, particularly Felipe, to demonstrate optimal stroke mechanics and recovery positions. Glenn emphasized the importance of maintaining a straight line from the shoulders to the hips and knees during the stroke, and highlighted how world-class sprinters can execute these techniques both in sprints and long, slow distances. Breaststroke Technique and Drills Glenn and Orin discussed breaststroke technique, focusing on the importance of a narrow recovery and proper foot placement to minimize resistance. They explored various drills, including the "fluke drill" which involves exaggerating the finishing action to improve flow and timing. Glenn emphasized the need for coaches to demonstrate proper technique without swimmers watching, and mentioned teaching a new intern at Northwestern. They also discussed using rubber bands as a tool to help swimmers maintain proper leg position during drills. Swimming Technique Training Progression Aleks presented a detailed teaching progression for swimming techniques, including underwater dolphin kicks, with specific drills and cues for different age groups and skill levels. He demonstrated how he uses data from swim app analytics and video analysis to create targeted training plans, with the goal of helping swimmers reach gold medal standards in the high performance group. Glenn praised the comprehensive approach, emphasizing that coaches should track athlete performance data to remain competitive.

May 27, 2025 - Breaststroke Timing

GoSwim Live - Breaststroke Timing No two breaststrokes are alike. But great breaststrokes share one thing: streamline timing. Join us this week as we discuss how and why to improve your breaststroke timing and LINE. Monday Brendan Hansen: Streamline Timing Slow-motion footage of Brendan Hansen reveals his timing. Get the front end of the body back into streamline before delivering the kick. https://www.goswim.tv/lessons/237-streamline-timing Tuesday Amanda Beard: Streamline! For Amanda Beard, breaststroke timing comes down to creating as little resistance as possible when she pulls, kicks, and glides. https://www.goswim.tv/lessons/524-streamline Wednesday Eric Shanteau: Breaststroke Timing “Breaststroke is all about timing. If your timing is off, different parts of your body are going to be fighting each other and your whole stroke will be off.” -- Eric Shanteau https://www.goswim.tv/lessons/733-breaststroke-timing Thursday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) Here’s how to time the recovery of your kick for a faster breaststroke. It’s all about maintaining your LINE for as long as possible in each stroke cycle. https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing Friday Breaststroke Drill: Separation Drill Here’s a great combination: Glenn Mills demonstrating a Steve Haufler drill for improving your breaststroke timing. https://www.goswim.tv/lessons/1391-breaststroke-separation-drill Saturday Breaststroke Drill: Toe-Draw Recovery This timing focus lasts for an instant but can have a major impact on improving your breaststroke LINE. https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery Sunday Breaststroke Drill: Timing Your Breath Are you muscling your stroke…or finessing it? The answer lies in how you time the breath. https://www.goswim.tv/lessons/921-breaststroke-timing-your-breath Summary Website Development and Future Plans Glenn and Thomas discussed the development of Glenn's website, noting its evolution since 2007-2008. They briefly touched on the high cost of transcription services in the past, with Glenn mentioning that AI advancements might now make such services more affordable. The conversation then shifted to Glenn's plans for a clinic and race, which he had to miss this year but hopes to attend next year. The conversation ended with Glenn preparing to start a recording about breaststroke timing, with Berrin confirming the video quality looked good. Enhancing Young Swimmers' Techniques Glenn shared insights from a clinic with young swimmers in Indiana, emphasizing the importance of teaching stroke length, stroke rate, and proper technique. He highlighted how focusing on breaststroke can significantly impact young athletes' understanding of swimming concepts. Glenn stressed the significance of achieving a streamlined position and gliding for longer periods, which are skills that elite swimmers can master by slowing down. He also discussed the need to convey to young swimmers the idea that they can emulate the techniques of Olympians by owning the environment of the water and making productive movements. Breaststroke Technique and Timing Glenn discussed breaststroke technique, focusing on timing and body position. He emphasized the importance of "down and out" before "up and in" movements, and explained how to achieve a streamlined position underwater. Glenn also highlighted the significance of proper foot engagement and timing, advocating for the front of the body to be ready to accept propulsion before the kick. He stressed the importance of hitting the line at the end of each stroke and encouraged continuous practice of these techniques. Understanding Amanda's Breaststroke Technique Glenn discussed the swimming techniques of Amanda, focusing on her breaststroke style and the mathematical principles behind it. He explained that Amanda's high swimming position was not just a rule to follow but had a specific reason, which was later understood through Amanda's analysis. Glenn highlighted how Amanda's technique, particularly her use of the streamline position, differs from what is typically taught, emphasizing the importance of understanding the "why" behind swimming techniques. Breaststroke Technique Analysis and Adaptation Glenn analyzed Amanda's breaststroke technique, noting her unique ability to draw her arms high while maintaining power and efficiency. He emphasized that while her technique might appear flawed to beginners, it demonstrates the importance of finding the right balance in breaststroke through mathematical equations and individual adaptation. Glenn also discussed the role of the pole in breaststroke, explaining that it anchors a spot in the water to draw the hips forward, and highlighted Amanda's ankle flexibility and kick strength as key factors in her success. Breaststroke Kick Technique Analysis Glenn discussed breaststroke technique, focusing on the timing and positioning of the kick. He analyzed videos of swimmers like Eric Chanto and Adam Ritter to demonstrate how different athletes execute the stroke with varying degrees of kick recovery and flexibility. Glenn emphasized the importance of delayed kicking and full body extension, attributing these techniques to successful coaches like Eddie Reese and David Marsh. He also introduced the separation drill as a method to teach swimmers to delay the initiation of the kick, highlighting its effectiveness in improving stroke technique. Russian Swimmer's Artistic Breaststroke Technique Glenn presented a video analysis of a Russian swimmer's breaststroke technique, highlighting her exceptional hip and ankle flexibility, early foot turnout, and smooth foot recovery. He emphasized the importance of maintaining a narrow kick recovery and keeping the toes together for as long as possible during the stroke. Glenn compared the swimmer's technique to Russian ballet, describing it as "artistic" and "beautiful," and suggested that swimmers focus on the sliding motion of the front of the foot and toe during the stroke. Breaststroke Technique and Movement Fundamentals Glenn discussed breaststroke technique, emphasizing the importance of proper timing and head position. He showed a video of a swimmer demonstrating incorrect technique, with the head too high. Glenn explained that in breaststroke, the hands should primarily move outwards rather than backwards, using leverage to draw the body forward. He also shared insights from his experience filming with Ernie in 1983, highlighting the minimal backstroke movement in breaststroke. Beth asked about the concept of pushing water backwards versus an "out and in" motion, to which Glenn confirmed that breaststroke involves more of an outwards movement. Breaststroke Coaching and Technique Discussion The group discussed breaststroke coaching techniques, with Aleks explaining their focus on separation drills and pull work with children, particularly using butterfly kick to improve timing. Glenn shared a story about a para athlete who demonstrated resilience during a drill involving push-ups for incorrect stroke counts. The discussion covered ankle flexibility exercises and their importance in preventing knee problems, with Glenn recommending specific exercises from a previous "Get Ready to Go Swim" series. The conversation ended with Barbara suggesting future topics, including open water skills and relay starts, with Berrin confirming an upcoming session on sculling.

May 20, 2025 - Butterfly Rhythm

Butterfly Timing and Rhythm “Rhythm and timing are so important in butterfly. When you get the rhythm and timing just right, it can feel like you’re FLYING through the water.” – Misty Hyman, 2000 Olympic gold medalist, 200 butterfly Join us this week as we search for effortless butterfly. Monday Misty Hyman: Two Kicks Per Stroke “When I think about butterfly timing, I think about taking two kicks per stroke. I kick my hands in…and kick my hands out.” https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated Tuesday Building a Better Butterfly: Vertical Butterfly Jumps To teach butterfly timing, start by teaching a proper pull and recovery pattern. This can be done on deck…or by doing vertical butterfly jumps. https://www.goswim.tv/lessons/3161-vertical-butterfly Wednesday Building a Better Butterfly: Kick When the Hands Land After mastering a proper pull pattern when vertical, take it horizontal. To focus on timing, land the kick simultaneously with landing the hands. https://www.goswim.tv/lessons/3158-kick-when-the-hands-land Thursday Building a Better Butterfly: Two Kicks in Front To transition to full-stroke butterfly, add a second kick while the hands are still out in front of the body. This timing can be especially effective for Masters swimmers. https://www.goswim.tv/lessons/3159-two-kicks-in-front Friday Building a Better Butterfly: Single-Arm Butterfly Single-arm fly is the time-tested drill for teaching effective butterfly timing, particularly two kicks per armstroke. https://www.goswim.tv/lessons/3165-single-arm-butterfly Saturday Building a Better Butterfly: Single-Arm Butterfly – 2 Right/2 Left Here’s another proven drill for imprinting butterfly timing and rhythm. Try it with fins! Try it with a FINIS Tempo Trainer! https://www.goswim.tv/lessons/3167-single-arm-butterfly-2-right-2-left Sunday Dave Denniston Breaststroke Drills: Butterfly/Breaststroke Combo Here’s your final exam for mastering butterfly rhythm and timing. Denniston and Winfield (Stitts) are pure poetry. https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo Summary Butterfly Rhythm and Timing Techniques Glenn led a meeting focused on butterfly rhythm and timing, using videos from the Go Swim app featuring Misty Hyman, an Olympic champion. Participants discussed filming techniques and planned to record Steve using the slipstream device, with Berrin agreeing to capture footage and edit it. Glenn emphasized the importance of rhythm in butterfly swimming and shared videos to demonstrate proper technique. The session was informal, and participants were encouraged to ask questions and provide comments. Butterfly Swimming Technique Overview Glenn discussed butterfly swimming technique, focusing on body position and rhythm. He explained the stressed position and how to transition into a more natural position, emphasizing the importance of timing the kicks with hand movements. Glenn also covered exercises to help athletes develop the correct rhythm and technique, including using fins for body dolphin kicks. He addressed common misconceptions about butterfly kicks and stressed the importance of consistency in teaching. Butterfly Swimming Technique Demonstration Glenn demonstrated a butterfly swimming technique focusing on body position and breathing. He explained how to maintain the correct head and chin position to avoid going too deep underwater, using Misty's Olympic-winning technique as an example. Glenn emphasized the importance of the "down and out, up and in" motion for rhythm and timing, particularly for breaststroke, and highlighted how this exercise helps swimmers learn to breathe without using their arms. He also discussed the benefits of keeping a slight cap sighting for younger swimmers and the value of reviewing and planning each stroke phase. Swimming Techniques and Efficiency Training Glenn and Steve discussed swimming techniques, focusing on exercises to improve stroke efficiency and rhythm. They emphasized the importance of maintaining a stable position, keeping hands still, and using a sweeping motion to enhance timing and balance. Steve introduced a new "Monster" component for more advanced swimmers to set up a high early catch. They also highlighted the benefits of using fins and a snorkel for extended practice and introduced key phrases like "float," "diamond angel," and "swing" to simplify and reinforce proper technique. Single-Arm Butterfly Stroke Techniques Glenn demonstrated and explained various techniques for teaching single-arm butterfly stroke, emphasizing the importance of focusing on specific movements like "kick the hands out" and "pop the hips" to improve timing and coordination. He highlighted the use of fins and the need for patience in practicing these drills, noting that they are effective for building the second kick without overwhelming the swimmer. Glenn also discussed the importance of breathing to the side in straight butterfly to maintain a straight head position and the need to avoid breathing on full strokes during these exercises. Butterfly-Breaststroke Drill Techniques Glenn discussed a drill that combines butterfly and breaststroke, emphasizing the importance of maintaining a consistent rhythm throughout the stroke. He explained how to adjust technique to maintain rhythm, using examples from Olympic swimmers like Staciana and Davo. Glenn also addressed questions about single-arm drills, breaststroke kick timing, and the legality of using breaststroke kicks in butterfly races for masters swimmers. He stressed the importance of delaying the recovery of the legs in breaststroke to prevent pushing effects and improve technique. Butterfly Technique and Timing Discussion The group discussed breath timing and butterfly technique, with Mike sharing his approach of teaching arms to start and end in the front to prevent late breathing. They reviewed a recent article by Doug Cornish on swimswam that demonstrated proper timing and body position in butterfly. The conversation also covered a vertical drill involving jumping off the bottom and taking one stroke before breathing, which Mike was planning to use in his training. Butterfly Swimming Teaching Techniques The group discussed various techniques for teaching butterfly swimming, with Aleks sharing his method of using a "thumbs up" drill to prevent hand dominance and Glenn agreeing it was an effective way to eliminate errors. Orin raised concerns about struggling butterfly swimmers who maintain an incorrect U-shape in the water despite drills, and Glenn suggested watching Misty's video for solutions. The discussion included several troubleshooting tips, including using a tempo trainer, early arm exit, and lane line drills, with Karen and others sharing their experiences with different coaching approaches.

May 13, 2025 - Butterfly Makeover for Adults

This week we look at two ways to hit the REFRESH button on your butterfly: changing your head position and changing the way you release your hands. Both tweaks will help you achieve a higher stroke rate and may solve some persistent technique issues. Come join us! Monday Butterfly Drill: Short Release Changing from a long release to a short release may seem like a small change, but it can make a huge difference in your ability to swim butterfly. https://www.goswim.tv/lessons/1972-butterfly-short-release Tuesday Frentsos: Butterfly Update – Eyes Up We started with a change in head position and depth to update Jerry Frentsos’s butterfly and help him achieve a higher stroke rate. https://www.goswim.tv/lessons/2336-butterfly-update-eyes-up Wednesday Worrell: Butterfly Head Maintaining a stable head/neck alignment helps Olympian Kelsi (Worrell) Dahlia achieve a quick cadence in her butterfly. https://www.goswim.tv/lessons/2324-butterfly-head Thursday Frentsos: Butterfly Update – Early Release Changing from a late release to an early release of the hands helped Jerry Frentsos achieve a higher rate for his butterfly. https://www.goswim.tv/lessons/2337-butterfly-update-early-release BONUS Karlyn Pipes All Strokes: Butterfly Contrast Drills https://www.goswim.tv/lessons/371-fly-contrast-drills Friday Kaitlin Sandeno: Slow-Motion Butterfly Notice how Kaitlin initiates her arm recovery with a quick outsweep to the side…rather than pushing back toward the feet. https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno Saturday Wu Peng: Fly from the Side Chinese Olympian Wu Peng also initiates his arm recovery with a quick sweep to the side, rather than pushing back. https://www.goswim.tv/lessons/1188-butterfly-from-the-side Sunday Butterfly Drill: Fast-Fin Fly 2 One of the best ways to increase your butterfly cadence is to put on some fins and swim at above race pace. Unnecessary amplitude may disappear, and you may find that a quick, short release of the hands happens automatically. https://www.goswim.tv/lessons/955-butterfly-fast-fin-fly-2 AI Meeting Summary Adult Learn to Swim Series In the meeting, Glenn discussed the upcoming adult learn to swim series, focusing on butterfly techniques. He emphasized the importance of making the technique easier, increasing tempo, and simplifying the recovery. Glenn also mentioned a new video that came in, which he planned to show later. The meeting was attended by several participants, including Robert, who shared his plans to go on a swim trek in Turkey. Glenn also mentioned that he had a meeting with a coach from MIT, discussing the potential of involving more departments in athletics. Early Hand Release in Swimming Glenn discussed the importance of early hand release in swimming, emphasizing that it feels different than it looks. He explained that the early release allows for easier arm recovery and a faster tempo. Glenn also highlighted the need for coaches to film their athletes to accurately assess their technique, as the feel of the stroke can be misleading. He used examples from videos to illustrate the subtle differences between regular and early hand release. Swimming Techniques: Head Position and Breathing Glenn discussed the importance of head position and breathing in swimming, particularly in butterfly strokes. He emphasized that a higher head position allows for easier recovery of arms and better breathing, which can increase rate and tempo without increasing work. Glenn also highlighted the importance of body position and timing in effective propulsion. He used examples from Olympic swimmers to illustrate these points. The discussion also touched on the balance between breathing every stroke and generating power and speed. Swimming Techniques and Modified Exercises Glenn and Steve discussed teaching swimming techniques, particularly focusing on the butterfly stroke. Steve emphasized the importance of early release and the need for a non-destructive recovery. He also mentioned a book by Howard Furby on swimming, which is hard to find. Glenn shared his experience of teaching college swimmers using simplified techniques like "float diamond angel swing." Melinda suggested a modification for adults, specifically to squeeze the scapula while doing the angel movement to avoid shoulder strain. Butterfly Stroke Techniques and Contrast Drills Glenn discussed various techniques for teaching swimming, focusing on the butterfly stroke. He emphasized the importance of maintaining a natural body position and avoiding tension, particularly in the breathing stroke. Glenn also introduced the concept of contrast drills, which involve exaggerating certain aspects of a stroke to help students correct their technique. He highlighted the difference between a linear pullback and the traditional hourglass pattern, suggesting that a linear pullback could be a beneficial fix for some swimmers. Glenn also stressed the importance of not relying on arm movements to breathe, as this could hinder a swimmer's ability to perform the butterfly stroke effectively. Proper Technique in Butterfly Strokes Glenn discussed the importance of proper technique in swimming, particularly in butterfly strokes. He emphasized the need for a streamlined body position, with the head and chest close to the water's surface, and the hands entering the water with the palms facing down. Glenn also highlighted the significance of the kick, which should be powerful and controlled, with the legs driving the body forward. He shared examples of elite swimmers using unconventional techniques, such as triple kick butterfly, and the use of buoyancy to enhance acceleration. Glenn also stressed the importance of limiting the depth of the hands and the head during the stroke, and the need for a smooth transition between the catch and the pull. The team also discussed the differences in technique between elite swimmers and less experienced swimmers, with a focus on the role of flexibility and the release of the chin during the stroke. Swimming Techniques for Energy Conservation Glenn discussed the importance of conserving energy in swimming, particularly in long races like the 400 IM. He emphasized the need to avoid over-kicking and instead use the body's buoyancy to maintain momentum. Glenn also highlighted the technique of adding a third kick on the exit in the butterfly stroke, which allows for a more efficient race. He encouraged the team to visualize their goals and practice with fins to improve their swimming experience. Swimming Fins and Underwater Streaming Glenn discussed the importance of flexibility in swimming fins, recommending the use of cheap, flexible fins for adults. He also introduced a new tool for live video streaming underwater, which could be used for teaching and practice. The tool, which costs around $500, is cheaper than other solutions on the market. Glenn also shared a video of Dylan Carter, a master swimmer, who achieved a world record time of 23 seconds in the 50-meter butterfly. The team discussed the importance of timing in swimming and agreed to focus on this topic in the next meeting. Dunder Swim Cam

Apr. 29, 2025 - Adult - Teaching Progression for Freestyle

Adult Learn to Swim: Teaching Progression for Freestyle Join us this week as we share one of our favorite progressions for taking beginning swimmers from the floating stage to full-fledged freestyle with cheek-in-the water rotary breathing. It starts with kicking on the back! Monday Freestyle 101: Head-Lead Kick on Your Back This simple drill teaches many important concepts: body alignment, balance, proper kick, relaxation, 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 Tuesday Freestyle 101: Head-Lead Kick on Your Back – Side to Side The easiest way to get adults comfortable with rotating side to side is to start on the back. https://www.goswim.tv/lessons/1384-head-lead-kick-on-your-back-side-to-side Wednesday Freestyle 101: Extended Balance, Nose Up/Nose Down A simple drill that teaches many freestyle concepts: balance, length, rotation, rhythmic breathing. https://www.goswim.tv/lessons/1741-extended-balance-nose-up-nose-down Thursday Freestyle 101: Position 11 – Kick on Your Stomach This simple drill teaches where to look and how to press in at the sternum to maintain horizontal body line. https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach Friday Freestyle 101: Single Switch Single Switch is the first big step toward actual freestyle. It slows things down so you can teach key technique points for good freestyle…things like extension, rotation, and timing. https://www.goswim.tv/lessons/1745-position-11-single-switch Saturday Freestyle 101: Triple Switch Inching closer to actual freestyle. Don’t let old habits re-emerge! https://www.goswim.tv/lessons/1746-position-11-triple-switch Sunday Freestyle 101: Position-11 Freestyle Here’s the drill that lets you help swimmers make a smooth transition from drilling to swimming, without letting old habits re-emerge. https://www.goswim.tv/lessons/1747-position-11-freestyle

April 22, 2025 - What Should I Learn at Swim Camp?

Northwestern Swim Camps Peak Performance Swim Camps Jesse Moore Recruiting 100% Streamline https://www.goswim.tv/lessons/3646-100-streamline Backstroke Underwater Travel Sequence https://www.goswim.tv/lessons/3650-backstroke-underwater-travel-sequence Breaststroke Underwater Travel Sequence https://www.goswim.tv/lessons/3655-breaststroke-underwater-travel-sequence Butterfly Underwater Travel Sequence https://www.goswim.tv/lessons/3659-butterfly-underwater-travel-sequence Freestyle Underwater Travel Sequence https://www.goswim.tv/lessons/3662-freestyle-underwater-travel-sequence Monday All-Strokes - Simple Streamline Sure, how much more basic can you get. But year after year, day one of swim camp has many swimmers showing poor consistency with their streamlines. Time spend really honing this is will be well worth the time. https://www.goswim.tv/lessons/1387-all-strokes-simple-streamline Tuesday Balance - Kara Lynn There are many ways to work on balance, and it’s one of the most important aspects of competitive swimming. All camps should be pointing out and instructing to their swimmers how vital bodyline is for our sport. https://www.goswim.tv/lessons/656-balance Wednesday David Curtiss Head Position While this focuses on freestyle, camps should take specific time working on the proper head position for all four strokes. We all have to remember, during training with many other swimmers… their eyes may be doing things like looking all around, which will adversely impact head position. The swimmers need to be aware of what they’re doing. https://www.goswim.tv/lessons/3426-david-curtiss-head-position Thursday EVF dog paddle Understanding how the arms are supposed to connect with the water is typically very counter-intuitive. Showing and practicing these movements slowly and specifically can open up the swimmers minds to a more correct way of propelling themselves through the water. https://www.goswim.tv/lessons/3020-evf-dog-paddle Friday Starts - Pointed Toes Teaching how the WHOLE body is used in our sport can start with the start. While many athletes only focus on the streamline arms, it’s good to take some time to focus on the end… pointing the toes… which is pretty important with all aspects of swimming. https://www.goswim.tv/lessons/2186-starts-pointed-toes Saturday Conveyor Belt Many problems that are developed in practice are simply because swimmers don’t know how to get out of each other’s way. Teaching the importance of lane etiquette in simple and fun ways can help develop a well organized practice that keeps eyes in the right positions. https://www.goswim.tv/lessons/2166-conveyor-belt Sunday Using the GoSwim App to Teach What age do you start teaching stroke rate, distance per cycle, breakout point, etc… Why not start YOUNG! Like learning a new language, if the youngest swimmers understand basic swim DATA, in a few years, they’ll be as knowledgeable about what they’re doing as anyone else. We make it clear at camp why understanding our sport is important. https://www.goswim.tv/lessons/3577-using-the-goswim-app-to-teach Swimming Techniques and Data Collection Glenn starts the meeting by welcoming participants and addressing technical issues. He introduces Nick Baker as a guest speaker and mentions that they will be discussing swimming techniques, particularly focusing on backstroke, breaststroke, butterfly, and freestyle underwater travel sequences. Glenn also shares that they recently collected data on 3,000 races of 10 to 14-year-olds at the Indiana Age Group championships. The meeting is about to begin formally, with Glenn preparing to mute everyone and start the recording. Peak Performance Camps: Holistic Swimming Approach Glenn introduces Nick, the founder of Peak Performance camps, which have been running for nearly 30 years and have impacted over 20,000 swimmers from 45 countries. Nick explains that he started the camp business due to his passion for teaching and motivating swimmers, focusing on a holistic approach that addresses mental, technical, and physical aspects of swimming. Both Glenn and Nick emphasize the importance of supporting home coaches and giving attention to all swimmers, particularly those who may not typically receive it, as they are the mainstay of the swimming business. Streamlining Underwater Work for Faster Swimming Rick discusses the importance of streamlining and underwater work in swimming. He emphasizes that the purpose of underwater travel is to go faster than surface swimming, not just to avoid swimming. Rick notes that many swimmers, even globally, don't understand this concept and simply try to minimize swimming. Glenn supports this with data, showing that elite swimmers like Caleb Dressel achieve higher velocities underwater than on the surface. Both agree that coaches need to emphasize the importance of underwater work more, with Rick suggesting that swimmers often don't believe or internalize this message. They stress the need for repetition and correction in teaching these skills. Underwater Swimming Techniques for Young Swimmers Rick discusses underwater swimming techniques and dryland training for young swimmers. He emphasizes the importance of pushing out rather than down off the wall and recommends a 100% streamline hold followed by a choice of dolphin kick timing. Rick advocates for a continuous motion between the pull-down and kick-up phases, with no pause. He also stresses the importance of a proper dolphin kick technique and a 5-degree breakout angle to maintain race pace. Rick shares specific drills to improve body whip and core engagement during underwater swimming, aiming for two body whips per second. Peak Swimming Camps Overview Rick discusses the various swimming camps offered by Peak, explaining that they conduct 35 camps annually across the United States and internationally. He mentions different types of camps, including racing camps, stroke and turn camps, IM camps, and training camps. Rick also notes that they have a unique racing strategy concept to teach swimmers how to control their efforts. Glenn suggests the possibility of adult camps, which Rick expresses interest in, provided there is sufficient demand. Breaststroke Pullout and Arm Positioning The group discusses proper technique for breaststroke pullouts and arm positioning during swimming. Rick explains his "X arms" technique, where swimmers keep elbows tucked and make an X shape under the chest. Glenn notes that swimmers often pull their arms too wide instinctively, which can slow them down. The coaches emphasize the importance of teaching proper streamline technique, especially to young swimmers. They also mention a partnership with Go Swim for training videos, which has been well-received by parents and swimmers. Swimming Technique at Swim Camps The discussion focuses on key elements of swimming technique taught at swim camps. Glenn and Aleks emphasize the importance of streamlining, body balance, and head position. They explain that every camp starts with streamline drills to get swimmers thinking about their technique. The importance of body awareness and balance in the water is highlighted, with examples from Olympic swimmer Carolyn Joyce. They also discuss proper head position for efficient swimming, noting that young swimmers often keep their heads too high. The conversation covers the importance of using larger muscle groups like the lats for propulsion, and the need for clean entries when diving. Glenn shares an old video of his own diving technique from the 1980s to illustrate how swimming techniques have evolved over time. Lane Etiquette in Swim Camps Glenn discusses the importance of lane etiquette in swim camps, emphasizing the need for swimmers to understand how to lead a lane and follow tasks without constant instruction. He demonstrates a technique for teaching young swimmers proper lane movement by positioning himself in the pool as a "buoy" for them to swim around. Glenn and Aleks highlight the value of educating both swimmers and parents about the sport, while Barbara praises Glenn's ability to focus on fundamental skills. The discussion concludes with Glenn addressing a question about underwater swimming for masters swimmers and promoting upcoming swim camps.

Apr. 15, 2025 - Adult LTS - Breathing

Adult Learn to Swim: Teaching Breath Control and Rhythmic Breathing Swim teachers and developmental coaches tell us: Two of the most difficult skills to teach beginning swimmers are breath control and rhythmic breathing. Join us this week as we all share our best secrets and progressions for teaching HOW TO BREATHE. Monday Breathing in the Water: Humming in the Water Glenn shares his top secret for helping new swimmers avoid getting water up the nose. https://www.goswim.tv/lessons/3227-humming Tuesday Breathing in the Water: Signing in the Water Here’s how Glenn makes swimmers aware of how they exhale – either through the nose or through the mouth. https://www.goswim.tv/lessons/3228-singing-in-the-water Wednesday Breathing in the Water: Experiment with Body Density This simple breath-holding exercise teaches so much! https://www.goswim.tv/lessons/3229-experiment-with-body-density Thursday Haufler Free: Freestyle 1- Breath Control and Rhythmic Breathing Steve Haufler shares his progression for teaching breath control and rhythmic breathing. This works for adult beginners, too! https://www.goswim.tv/lessons/1775-lesson-1-breath-control-and-rhythmic-breathing Friday Freestyle 101: Head-Lead Kick on Your Back Once someone has mastered breath control and rhythmic breathing, here’s a transitional skill we like to teach before introducing rhythmic breathing. https://www.goswim.tv/lessons/1378-head-lead-kick-on-your-back Saturday Haufler Toys: The Head A Styrofoam head will transform how you teach rotary breathing. And will transform your success rate! https://www.goswim.tv/lessons/703-the-head Sunday Breathing in the Water: Turning to Air on Freestyle Look at the house…look at the wall. This simple exercise will help swimmers “get it” when it comes to rotary breathing. https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle Summary Adult Learn to Swim Techniques The main topic of the meeting was adult learn to swim, rhythmic breathing, and breath control. Glenn shared some videos related to this topic and planned to discuss them in detail. He also mentioned that he would be leaning on other people, including Steve and Mike, to fill in the gaps. Teaching Adults to Swim Safely Glenn discusses the challenges of teaching adults to swim, highlighting common fears such as drowning, past negative experiences, and cultural factors. He emphasizes the importance of creating a safe environment and focusing on breathing techniques. Glenn demonstrates underwater breathing exercises, including humming and singing, to help students control their air and overcome fear. He also explains the concept of body density and its impact on buoyancy, noting that individuals with different body compositions may require tailored teaching approaches. Glenn suggests using a vertical float test to determine a person's natural buoyancy, which can inform instruction methods. Body Density and Teaching Techniques Glenn discussed the importance of body density in swimming, emphasizing that it affects comfort and buoyancy in the water. He highlighted the need for personalized teaching methods based on a swimmer's body density, experience, and comfort level. Glenn also demonstrated various techniques for teaching breathing and rhythmic breathing, emphasizing the importance of visual cues and gradual progression. He stressed the significance of empathy and small victories in teaching, and encouraged the use of fun and engaging methods to make learning enjoyable. Body Positioning and Breathing Exercises Glenn discussed the importance of body positioning in group situations to ensure smooth water flow and comfort. He clarified that lung capacity cannot be increased, but the body's ability to handle oxygen levels can be improved through training and lifestyle changes. The group also touched on the topic of breathing exercises and their potential benefits. Swimming Techniques: Balance and Breath Control Glenn discussed the importance of balance and breath control in swimming exercises. He emphasized the need to maintain a fine balance to avoid water entering the nose and to ensure proper oxygen intake. Glenn also highlighted the significance of body alignment and head position in swimming, advising against articulating the neck and instead using the entire torso to make adjustments. He demonstrated these techniques using a swimmer as an example. Precision in Teaching Techniques Glenn discussed the importance of precision and illustration in teaching techniques, using Steve's demonstration of head positioning as an example. He emphasized the value of "see and mimic" learning, where students observe and replicate actions. Glenn also highlighted the use of props like mannequin heads and wigs to help students understand head positioning. He suggested that these techniques could be applied to adults as well. Additionally, Glenn mentioned the use of a pencil and a stick to illustrate the concept of buoyancy and body line. Proper Breathing Techniques in Swimming Glenn discussed the importance of proper breathing techniques in swimming, using examples from his own experiences and those of elite triathletes. He emphasized the need for maintaining a straight body line and keeping the head underwater during freestyle swimming. Glenn also highlighted the significance of rhythmic breathing and the need for a diverse teaching approach, drawing from his own experiences and those of other instructors. Barbara shared a successful teaching experience using a technique she learned from a Steve Hoffler video. Teaching Swimming to Adults The group discusses teaching swimming to adults, emphasizing the importance of empathy and patience. Mike highlights the need to celebrate small victories and make adult learners feel comfortable, especially given their potential fears and insecurities. Suzy mentions that a significant portion of adult lessons involves counseling and psychology. The conversation touches on breathing techniques, body positioning in the water, and the importance of adapting teaching methods to individual needs. Glenn concludes by announcing next week's topic on swim camps and the value they can provide to swimmers.

April 7, 2025 - Adult Learn-to-Swim Month

Adult Learn-to-Swim Month – How to Teach Basic Skills April is Adult Learn-to-Swim month and we’re excited! Teaching someone to swim is one of the most gratifying things you can do as a coach, and it’s guaranteed that you’ll learn more than your students. Join us this week for tips on how to teach skills that are second nature to most swimmers, but are a mysterious new language to the beginner. Monday Early Concepts & Skills: Inhale through Mouth Exhale through Nose Nothing is more basic than getting comfortable with inhaling and exhaling. Get swimmers comfortable with inhaling through the mouth…exhaling through the nose. https://www.goswim.tv/lessons/2971-inhale-through-mouth-exhale-through-nose Tuesday Early Concepts & Skills: Stand Up from a Front Float Regaining your feet is one of those skills that experienced swimmers take for granted. For new swimmers, it can be a baffling series of complex moves accompanied by a nose-full of water. Here’s how to teach it! https://www.goswim.tv/lessons/2968-stand-up-from-a-front-float Wednesday Early Concepts & Skills: Stand Up from a Back Float Regaining your feet from a back float is not an intuitive move for new swimmers! Here’s how to teach them to stand up gracefully, quickly, and without getting water up the nose. “Knees up…stand up.” https://www.goswim.tv/lessons/2969-stand-up-from-a-back-float Thursday Early Concepts & Skills: Scull and Tread Learning to scull and tread will help keep new swimmers safer in the water. Here’s how to introduce these skills. https://www.goswim.tv/lessons/2975-scull-and-tread Friday Early Concepts & Skills: Vertical Kick An effective flutter kick is a foundational skill. To teach it more effectively, have new swimmers put on fins and do vertical kick. They’ll get plenty of air, and you can give instructions and fix problems quickly and in real time. https://www.goswim.tv/lessons/2974-vertical-kick Saturday Early Concepts & Skills: Streamline Jumps This drill teaching many key skills: rhythmic breathing, core control, streamline, two-footed pushoffs, and the importance of good bodyline. https://www.goswim.tv/lessons/2973-streamline-jumps Sunday Early Concepts & Skills: Pushout with a Twist Most new swimmers have no clue of how to exit the pool. Help make their exits quick and graceful by pushing out with a twist. https://www.goswim.tv/lessons/2966-pushout-with-a-twist

April 1, 2025 - Jason Lezak

April 1, 2025 Theme of the Week Jason Lezak The legendary Jason Lezak is our focus this week. We’ll take a close look at his technique from above and below the surface, identifying the things he does that we can all learn to do. Join us! Monday Jason Lezak: Balance with Jason For Jason Lezak, balance is fundamental and means two things: keeping the body horizontal front to back…and side to side. It’s something every swimmer can achieve. Jason also talks about his loping stroke and how balance took his loping from good to great. https://www.goswim.tv/lessons/351-balance 0557 Head torso hips arm extended 0677 arm head torso hips foot 1309 parallel to surface 1358 arm extended parallel to surface 1425 down to balance 1511 arm extended forward parallel to surface 1569 Down to balance 2235 create the smallest hole 2526 lowhead 4836 can appear that he’s coming up too high 10365 up to air 10491 Down to connection and balance 11844 linear balance 11956 linear balance to both sides symmetry 13482 slight uphill to breath 13542 immediately back down 13628 connection Down to balance 13961 watch the hips Tuesday Jason Lezak: Breathing and Recovery Jason spent 8 years revamping his loping stroke, taking it from good to great (and to Olympic gold in Beijing). He worked on balance but also on keeping the breath low and hidden. It’s something every swimmer can achieve. Take a look. https://www.goswim.tv/lessons/976-breathing-and-recovery 0677 up to air 0822 extremely low breath 1626 only part of the mouth is above the surface 1660 for very short period of time 1892 back down to balance 2356 mouth closed 2389 mouth open Go back to the first video 10264 Zoom in on the exhale 11457 controlled breathing in a non-sprint situation Wednesday Jason Lezak: Loping Stroke (the “Gallop”) There’s loping…and then there’s loping as Jason Lezak practices it. If this is the type of stroke you use, Jason has ideas for how you can make it work even better. https://www.goswim.tv/lessons/350-loping-stroke-the-gallop 0644 in a non-Sprint situation Jason could be very stable and symmetrical to both sides 1540 as he starts to increase the pace and add breathing every stroke the lope begins 2816 one advantage of this style is the ability to get complete underwater 2942 knowing what we saw on Jason’s breathing what appears out of balance is not 2974 immediately falling back into the balance line 2990 Full body connection for the pull 3236 Down to balance 4356 very catch up timing with the left arm out 4529 right arm is through the pattern much more quickly Thursday The Jason Lezak: Lezak Kick If you have a loping stroke, you need a constant, consistent kick. Jason shows what that can look like. https://www.goswim.tv/lessons/985-lezak-kick 0275 Constant kick 0465 crossbody connection with right hand left foot 0984 Crossbody connection with left-hand right foot Seems to be an eight beat kick but sometimes nine The most important thing is that it is constant Friday Jason Lezak: Single Arm One thing Jason does that every swimmer can learn to do is to connect the catch to the core. This clip illustrates the technique and shows Jason’s favorite drill, single-arm free, for working on that connection. https://www.goswim.tv/lessons/990-lezak-single-arm 1255 patient in full rotation prior to the action 1534 Setting the hook 1592 keeping the elbow high 1692 arm perpendicular to the body at halfway 1878 hand pivots out to full rotation Go back to 0329 Left-hand connects as left foot kicks down 1563 left foot down left arm connect 2830 left left 3811 Full rotation to finish the drill Saturday Jason Lezak: Catch Drill Here’s Jason’s favorite drill for working on three aspects of his stroke: high-elbow catch, full rotation to each side, and constant kick. https://www.goswim.tv/lessons/989-lezak-catch-drill 0437 Watch the hand 0545 timing the connection 0615 right hand poles right foot down left-hand drives 0967 have patience in your drills 1116 timing the connection 1225 left-hand left foot drive the right hand 1782 set with the elbow high 2318 set with the elbow high 2587 do not rush but finish the job Sunday Jason Lezak: Slow-Motion Sprinting Jason swims at race pace, but we slow it down to see the details and the things every swimmer can work on: horizontal balance, constant kick, full extension, low breath. https://www.goswim.tv/lessons/977-slow-motion-sprinting First look at connecting the sides Next look at the constant kick Next look at balance in breathing 1563 1783 talk about the weight of the body going down eating in the power of the left arm 0960 the lope down to balance 1848 the body line

March 25, 2025 - Distance Per Cycle

Distance Per Cycle: The 4th Pillar of Teaching Better Swimming The key to long-term improvement as a swimmer is this: Increase distance per cycle while maintaining the same tempo and breakout distance. This week we look at ways to increase distance per cycle in all four strokes, and give some sets to help you develop this all-important skill. Come join us! Monday Kelsi (Worrell) Dahlia: Head In butterfly, one of the best ways to increase distance per cycle is to minimize up-and-down movement. Olympian Kelsi (Worrell) Dahlia maintains a stable head/neck alignment and lands the hands forward and high, with head and eyes below the arms. https://www.goswim.tv/lessons/2324-butterfly-head It’s all about efficiency 0808 Press but shallow press 0878 Direct an early connection 1096 flow and direction 2853 low and forward breathing 2932 soft hand entry 3665 hands no wider than elbows 3751 hand exit sweeping out 3829 hand entering directly in front of shoulders 5213 stressed to body position 5292 the natural reaction to distressed body position 5549 stressed body position 5627 the resulting action 11475 this is as deep as it gets Tuesday Ash Delaney: Backstroke Aussie Olympian Ash Delaney shows us two key ways to increase distance per cycle in backstroke: 1) Let the legs and feet follow the rotation of the hips, and 2) Don’t break the wrist during the pull. https://www.goswim.tv/lessons/1715-backstroke-ash-delaney 0522 the line 0576 the power 0612 the finish 0678 the catch 0699 the power 0740 the finish 0788 Constant kick 5590 not just the arm but the entire body 10601 distance per cycle is impacted by body line Wednesday Felipe Lima: Breaststroke Head When trying to increase distance per cycle in breaststroke, it’s all about improving your LINE. Brazilian Olympian Felipe Lima shows what a great breaststroke LINE can look like. https://www.goswim.tv/lessons/2617-breaststroke-head 0641 escaping surface tension 0669 following the natural flow of the body 0715 drawing the hips 0762 proper timing 0842 finish the stroke 20120 efficiency in the line 20909 Head stays down and in line during the out sweep 20919 hands in head up to air hips forward 21202 arms extended head down prior to kick 22088 complete the stroke 31280 eyes down an extension 31466 eyes down on out sweep 32088 eyes down at corners 32612 hands in Head up to air Thursday Jason Lezak: Connect the Catch to the Core Jason Lezak gives a masterclass in how to increase your power – and distance per cycle – in freestyle. The key is to connect the catch to the core – to swim with your entire body and not just with the arms. https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core 0545 connected timing 0574 Energy going forward 0684 connected timing 1352 purposeful direction 1648 purposeful direction during breathing 2253 driving the hand forward 2539 driving hand forward during breathing 3835 submerged after breath 5027 low and balanced breath 10118 driving from the legs 11511 getting everything possible from the stroke 25375 completely submerged 32036 harnessing the power of the body 33411 purposeful path of the hand 34643 purposeful path of the hand 43588 watching the connection 45225 watching the path of the hand 52798 maximizing each arm 55477 complete the drill 60394 take away the instinct 61710 my favorite frame 63491 the final result 64147 the breath Friday Glenn in EP: Freestyle Rate In this clip, shot in the Endless Pool, Glenn uses a FINIS Tempo Trainer to hold his stroke RATE the same, but slowly increases the speed of the flow, requiring him to swim faster at the same stroke rate. Notice how this assignment causes many aspects of his stroke (especially kick and pull) to change. In the pool, a similar set would be 4 X 50, holding stroke rate but getting faster on each 50. https://www.goswim.tv/lessons/2840-freestyle-rate 1139 water at speed one 1617 water at speed two 2619 water at speed three 3540 water at speed four 4658 tired Saturday Discovering Freestyle Efficiency Step 2 In this set of 4 X 50, the goal is to maintain the same stroke count for each 50, but to get faster on each 50. The swimmer will quickly learn how to increase distance per cycle by adding power to the pull and kick, and by sharpening awareness of streamline and breakout. https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 13 first lap 14 second lap 3729 3513 11223 3325 14570 3212 21698 2922 14923 one additional dolphin 20020 Long wall 21653 Long finish Failure Sunday All Drills: Wax On…Wax Off Here’s an example of the flip side of our equation. In a short set of 25s, the goal is to maintain SPEED but take fewer strokes on each 25. It’s another way of getting the swimmer to increase distance per cycle. https://www.goswim.tv/lessons/1878-wax-on-wax-off-set 0523 nine strokes 12.5 seconds 1938 10 strokes 13.3 seconds 3521 11 strokes 12.1 seconds 4961 12 strokes 11.7 seconds 11368 12 strokes 11.3 seconds two dolphins 12541 11 strokes 11.7 seconds two dolphins 13987 10 strokes 11.3 seconds three dolphins 15416 nine strokes 11.5 seconds three dolphins I’m barricading he can’t get in BONUS Bruno Fratus: Slow to Fast In this set of 4 X 25, Bruno Fratus shows how to get faster while holding on to one aspect of technique: reaching full extension on every stroke of freestyle. https://www.goswim.tv/lessons/2374-slow-to-fast

March 17, 2025 - Underwater Velocity

Underwater Velocity: The 3rd Pillar of Teaching Better Swimming This week we look at the 3rd pillar of teaching better swimming: maintaining underwater velocity off the start and off every wall. We’ll zoom in as four world-class swimmers demo their start, streamline, and breakout technique in every stroke. Then we’ll take a close look at the key things you can work on to improve your own underwater velocity: streamline, underwater dolphins, and breakouts. Come join us! Monday Dave Denniston Turns & Pullouts: Introduction In a swimming race, you’re at max speed when you hit the water after your start. The next fastest you’ll be is when you push off the wall after each turn. Races are won not by the person who swims the fastest, but by the person who slows down the least. https://www.goswim.tv/lessons/878-introduction 0650 underwater velocity isn’t just about underwater dolphins 0935 it’s about the cleanliness of entry on a dive 1591 it’s about cutting the smallest hole through the water 2419 it’s about cleaning up every edge 3410 it’s thinking of staying small in every position possible 3754 especially when you don’t think about it 4335 it is the line 5867 it’s thinking about the cone of disruption 13960 all the way through to the breakout Tuesday James Guy: Butterfly Breakout The difference between a powerful – and a painful – length of butterfly is often the breakout. UK gold medalist James Guy shows us a world-class streamline and breakout. https://www.goswim.tv/lessons/2609-butterfly-breakout 0510 streamline 1188 low breakout 2002 slightly downward exit off the wall 2578 Dolphins to parallel 3897 gradual incline to the surface 11743 initiating the first stroke while still underwater 14228 forward not over Wednesday Margaret Hoelzer:: Backstroke Start and Underwater Former 200 backstroke world record holder Margaret Hoelzer shows how to maintain velocity off the start and into the breakout. Watch for an unbreakable streamline, control of her trajectory, and her signature shoulder dip into massive rotation at the breakout. https://www.goswim.tv/lessons/942-backstroke-start-and-underwater 0795 streamline 1488 not overly done underwater dolphins 1878 gradually moving toward the surface 2353 Head in line 2594 notice there have been no bubbles 2737 rotating for the first catch 3010 driving the lead arm forward not allowing it to collapse 3010 the exhale begins 3103 shoulder is clean for first recovery Thursday Cullen Jones: Freestyle Breakout from the Blocks The key to improving your underwater velocity is not complicated: streamline. The hard part is to do it Every. Single. Time. Gold medalist Cullen Jones shows how. https://www.goswim.tv/lessons/1038-freestyle-breakout-from-the-blocks 0455 streamline 0855 narrow breakout 2021 smallest hole possible 2112 forward and down to breakout 3701 look how long it takes to break the surface 3849 look at how little of his body breaks the surface 5589 driving forward 10487 streamline 12040 gradual upward movement toward the surface 12457 merging with the surface 14642 transition from dolphin to flutter 15743 practicing heavy flutter in speed 21061 dolphin to flutter to breakout Friday Step-4 Step 3 with Rate Once you’ve learned the proper underwater dolphin, it’s time to add some rate and speed. Increasing your rate will automatically limit the amplitude while holding the overall shape and action of the underwater dolphins. https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate 0972 have your constant 1621 create your maximum movements 4664 maintain maximum movements while increasing the tempo 1259 maintain maximum movements while increasing the tempo 12646 don’t forget the back half 13898 maintain maximum movement while increasing tempo 15101 don’t forget the back half 20320 push to failure 21356 failure in either rate or underwater velocity Saturday Turns - FOIL Monofin Head-Lead Dolphin In working to develop a better underwater dolphin, this drill isolates the a stable head to help you learn to send all your energy forward. Why do it: Simply put, you probably can't work enough on your underwater dolphins, so here's another way to do that. https://www.goswim.tv/lessons/1774-turns-foil-monofin-head-lead-dolphin 1265 per usual create a control mechanism 3585 keep the head as stable as possible 5145 as you increase effort and tempo maintain stability 10024 increasing the effort while maintaining stability Sunday All Drills: Turns – Underwater Dolphin To make the most out of every pushoff and start, incredible underwater dolphins will change your entire potential in swimming. https://www.goswim.tv/lessons/1916-turns-underwater-dolphin Just play the video All of this comes down to one thing Daily practice and consistency There are no secrets

Mar. 11, 2025 - Breakout Distance: The 2nd Pillar of Teaching Better Swimming

Breakout Distance: The 2nd Pillar of Teaching Better Swimming The key to long-term improvement as a swimmer is this: Increase distance per cycle while maintaining the same tempo and breakout distance. This combination of skills ensures that improvements come from better swimming technique, rather than just relying on a strong push-off, a bigger kick, or a faster stroke rate. This week we look at one part of the equation: breakout distance. We’ll assume you have a certain level of mastery for your underwater dolphins. We’ll explain how to use a FINIS Tempo Trainer to determine how many dolphins you should take, as well as their optimal size and rate. And we’ll give you some sets to help you experiment. Come join us! Monday Turns: Practice Underwater Dolphins For freestyle, here’s how to learn CONSISTENCY in how many dolphins to take before transitioning to flutter kick for the breakout. https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins 0526 start by setting up a pattern 0944 transition from dolphin to flutter 1133 transition from flutter to swim 1982 depending on the speed of the race determines how short the transition 2510 too shallow 2998 you can start by skipping the dolphins 3650 maintaining a stable body line 4025 Breaking out each step again 4236 making a definitive separation to the flutter kick 4835 shortening the duration of the flutter 5138 angle of attack off the wall 5402 transition to flutter and first stroke occur at the same time 10284 timing the breakout so it’s not too deep 10989 continuing to practice the sequence Tuesday Butterfly Drill: Dolphin Initiation For butterfly, here’s how to determine WHEN to initiate your first dolphin kick, and how to develop CONSISTENCY in your breakout distance. https://www.goswim.tv/lessons/998-butterfly-dolphin-initiation 0730 experimenting with when to initiate the dolphin 2036 experimenting with both the start and the turn 2967 immediately initiating the dolphin on entry 4102 immediately initiating the dolphin on the turn 4778 experimenting with maximizing the initial glide 5840 experimenting with maximizing the initial glide off the turn 10546 splitting the difference 11329 splitting the difference off the turn 11796 immediately initiating the kick 12051 timing to a static line 12383 increasing the glide 12609 timing to a static line 12993 glide dolphin and time 13464 timing the turn immediate 13731 timing the turn long glide 14317 timing the turn splitting the difference Wednesday Butterfly: Breakout Practice To develop consistency in your butterfly breakout distance, it’s important to know where your body should be just prior to your breakout and first stroke. Once you’ve learned this position, then you can experiment with how many kicks – at what rate – will get your to that position. https://www.goswim.tv/lessons/1978-butterfly-breakout-practice 0454 immediate but small dolphin 0805 feet breaking the surface prior to the head 0841 Head nearly completely out but no breath 1155 becoming parallel to the surface as soon as possible 1404 gradual climb to the surface 1943 look how stable the front end is 3089 become horizontal as soon as possible 3645 gradual climb to the surface 4325 parallel to the surface before the breakout 4674 Drive forward not up 11137 look at the eyes Thursday Backstroke Drill: Underwater Dolphin – Size For backstroke, here’s how to determine how big and how fast your dolphin kicks should be. Measure it. Count it. Time it. https://www.goswim.tv/lessons/819-backstroke-underwater-dolphin-size 0553 the master 1143 elegance 2321 Extreme body angles 2619 simply trying too hard 3702 increasing rate limit amplitude 4567 better head position 5431 Chin on chest 11051 still too tucked 12647 better head position what’s the quick fix for this 13229 better position 13318 tucking the chin on breakout Friday Underwater Dolphins – Increasing Rate Working on how many dolphins you take off each wall is just one part of the equation. Just as important is how quickly you take those kicks. Here’s how to experiment to find the optimal combination of number and rate. https://www.goswim.tv/lessons/1960-underwater-dolphins-increasing-rate 0787 set a standard tempo 30.46 gradually increase the rhythm 3701 increase the rhythm again 4208 max rhythm 4522 limiting amplitude 5849 set the rhythm and time to a static spot 10060 increase the rhythm time to the static spot 10560 max rhythm time to the static spot 11057 once you determine the proper rhythm at fins 11955 matching the rhythm with fins is harder and is more work 15369 after some training go back to no fences 20471 Time to the static spot again Saturday All Strokes: Tempo Trainer Underwater Dolphins Here’s a quick set that uses a FINIS Tempo Trainer to help the swimmer determine the ideal size and rate of their underwater dolphins. https://www.goswim.tv/lessons/2185-all-strokes-tempo-trainer-underwater-dolphins 2821 horizontal breakout 3117 set a time for a kick forward or a kick backwards 3626 have the swimmer match the tempo for a set number of dolphins 10438 increase the rate keep the number of dolphins the same 11923 Time either a static spot or 25s 13000 add data to your experimentation 14465 take the guess work out Sunday Adding Dolphins We love this short set to help swimmers search for their ideal number of underwater dolphins. https://www.goswim.tv/lessons/2696-adding-dolphins 0563 add dolphins and strokes to get an overall count 1858 increased dolphins decrease stroke by one each time 3266 continue the process until failure or 15 m BONUS Data Testing Underwater Dolphins Glenn explains how to use the GoSwim app to help a swimmer determine how many underwater dolphins to take. https://www.goswim.tv/lessons/3451-data-testing-underwater-dolphins