GoSwim Live Zoom Meetings

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LESSONS: 129 VIDEOS

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)

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

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

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

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

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

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

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

Feb. 13, 2024 - Butterfly After Basics - Zoom

How to Coach Butterfly After Teaching the Basics Once you’ve done the hard work of TEACHING butterfly from scratch, how do you take your swimmers to the next level? This week we explore SEVEN key concepts in butterfly. If you learn to look for these things in your swimmers…and work on teaching these key concepts, you can start to turn your swimmers into butterfliers. Monday Misty Hyman: Two Kicks Per Stroke The most basic things to look for when teaching and coaching butterfly: Is the swimmer taking two kicks per armstroke? Misty Hyman demonstrates. <https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated> :06.5 - kick the hands in :08.5 - kick the hands out :13.1 - look at the maximum angle of kick :16 - advancing too soon :24 - kick is drawn forward prior to kicking down :26 - the UP kick :45 - the UP kick 2:03 - timing the UP kick can help lift the front for the recovery 2:06 - timing the UP 2:28 - look at the relationship between the kick lift and the breath 2:50 - misunderstanding of where the energy goes 2:27 - limit amplitude 3:05 - feel the stretch through the chest 3:30 - better to do a few good strokes than a lot of bad ones 3:52 - watch the shadow and the maximum angle of the legs 4:31 - notice how the back of the head is always visible 4:44 - focus on flexibility 5:57 - focus on flexibility 5:25 - focus on driving the energy forward Tuesday Kelsi (Worrell) Dahlia: Kick on the Stomach Two kicks per armstroke is fundamental to a great butterfly. But make sure the kick comes from the torso, not from the knees. Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach> :02 - minimal amplitude :05 - hands driven forward :06 - notice how the snorkel never goes under :11.5 - look at the maximum knee bend :15.9 - the tension point :17.5 - hands driven forward - VERY straight line :23.7 - maximum knee bend :31 - stability moving forward :51 - integrity in the movement :56 - head stability 1:01 - maximum angle of the kick 1:09 - outside in kick Wednesday Misty Hyman: Palm-Up Recovery What you do with your hands and wrists during the recovery has a big effect on how well you swim butterfly. Misty Hyman demos great recovery technique, and single-arm drills to help you practice. <https://www.goswim.tv/lessons/408-palm-up-recovery> :06.40 - wrist first entry :55 - hands enter wrists first and the pull goes OUT slightly 1:17 - soft entry 1:44 - single arm wrist first entry 1:48 - breath to the side 1:56 - breath forward with bent arm 2:11 - also works on timing - hand hit hips pop 2:43 - 2-2-2 3:04 - the integrity of the lead arm SHOW GRANT HAND ENTRY AND PULL PATTERN Thursday James Guy: Butterfly Full Body A key concept in butterfly is to send the hands forward rather than down…and to land with hands high and chest deep. Olympian James Guy demonstrates. <https://www.goswim.tv/lessons/2595-butterfly-full-body> :06 - direct pull pattern :11 - landing directly forward :16 - very shallow landing :17 - breathe on every stroke - timing of the kick :20 - does not exactly “kick the hands in” - more like Wu Peng :39 - slight head lift going to air, but just a little :58 - fingertip first entry 1:19 - hands high and forward 1:27 - head in relaxed position 1:32 - chest pressed to the deepest point - not too far 1:35 - show the hips on every stroke cycle 1:40 - point and whip the legs 2:00 - focus on flexibility Friday Martin Liivamagi: Butterfly Below Water Key butterfly concept: Face in before hands land. This timing, demo’d by Estonian Olympian Martin Liivamagi, is key to a forward-driving butterfly. <https://www.goswim.tv/lessons/1841-martin-liivamagi-butterfly-below-water> :04 - direct pull through :06 - flat forward entry :08 - kicking the hands in :09 - kicking the hands out :09 .5 - bigger bend in the knees but thighs in line with the body :17 - fairly narrow straight pull-through :18 - fingers first hand entry :18.8 - climbing out of the pool :20 - driving the head low and just over the surface :21 - climbing out of the pool Saturday Butterfly Drill: Short Release This small change can be a game changer when teaching/coaching butterfly. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :02 - check the direction of the hand exit :13 - a little deeper pull :15 - impossible to tell with the naked eye :30 - short release has the hands a bit wider on exit :46 - looks exactly like a normal stroke :58 - fingers still passed the suit 1:03 - fingers mid-thigh 1:17.9 - fingers mid-thigh 1:40 - both 1:44.6 - end of still frame Sunday Kelsi (Worrell) Dahlia: Butterfly Head Key concept in butterfly: Find one position/alignment for your head and neck and maintain that alignment throughout the entire stroke cycle. Olympian Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2324-butterfly-head> :04 - maximum head lift :06.8 - non-breath head remains stable :09.6 - chin extends but then head remains in that position :12 - head back down in “attention” position :19 - goggles almost to surface on non-breath :22 - chin very close to the surface :33 - head going back before arms enter :41 - non-breath :44 - breath 1:04 - line from head to hips Bonus Steve Haufler Butterfly: Putting It All Together Swimmers of all ages can learn this week’s key butterfly concepts. <https://www.goswim.tv/lessons/169-putting-it-all-together>

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull? Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body. This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy: Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats. If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn: Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats> scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera? They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater> :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland: EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise> :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf> :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle> :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle: Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull. Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill: Power Elbow This simple drill gets the message across: The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith: Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice. In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Jan. 26, 2024 - Teaching Butterfly from Deck

Teaching Butterfly from on Deck Teaching butterfly – from scratch – requires a step-by-step approach and a large tool bag full of mantras, positioning techniques, and images to help swimmers “get it.” This week we turn to teaching guru Steve Haufler to learn his process for teaching butterfly from on deck. INTENSITY IN TEACHING!!! Monday Haufler Butterfly: Step 1 – Butterfly Body Position In Step 1, Steve is on deck and the SWIMMER is on deck, to learn the “butterfly float” position. <https://www.goswim.tv/lessons/136-butterfly-body-positions> :06.26 - THE position we’re going for :25 - POSTURE :38 - head in a neutral position :42 - position the hands :44 - maintain the delicate fingers 1:03 - feel the stretch 1:06.2 - watch the slight head correction 1:13 - the boards 1:35 - fall to position 11 1:41 - fall to position 11 1:44 - ending in the balance float position 1:45 - simple fall - straight bodyline 1:50 - hips come up into line - head just in front of the arms 2:04 - a balanced body will move Tuesday Haufler Butterfly: Step 2A– Butterfly Arm Recovery For Steve, the most effective way to teach a correct butterfly arm recovery is to be on deck WITH the swimmer. <https://www.goswim.tv/lessons/137-butterfly-arm-recovery> :09 - mirror - demonstrate exactly what you want :13 - mirror and soft :18 - dragging the wrists, letting the fingers stay relaxed :26 - trying to get back to the same position as in the previous video :35 - manipulate with slow, precise movements :40 - like an artist molding a sculpture… what will come out of the work you do? :47 - move to the water and the stable wall :55 - diamond :58 - finish 1:00 - swing 1:05 - posture 1:07 - chin off chest 1:12 - forcing the wrists to lead 1:16 - back to starting position 1:29 - finishing the stroke outward 1:37 - demonstrate wrong - don’t allow them to practice wrong 1:46 - maintain integrity of movements 1:50 - move to the water - shallow 1:52 - slow and delicate 2:00 - showing the recovery position and allowing the swimmer to naturally recover 2:09 - float over mirrors and repeat 2:46 - fall to float and repeat 3:06 - move over mirrors and repeat Wednesday Haufler Butterfly: Step 2B – Butterfly Arm Pull To teach butterfly pull, Steve starts with the swimmer on deck to learn the proper arm pattern, then takes it to the pool. <https://www.goswim.tv/lessons/138-butterfly-arm-pull> :04 - making a connection :07 - maintain proper positioning :10 - as the board is out of the way, repeat previous motions :16 - mimic and rehearse :26 - show exact path :33 - show the path of the hands :40 - making a horizontal connection :42 - keep the elbows up :49 - forward float to one stroke :51 - back to float :59 - forward float to one stroke - no legs 1:05 - add a couple strokes 1:08 - pause and patience Thursday Haufler Butterfly: Step 3A – Head-Lead Body Dolphin Here are some on-deck ways to build your butterfly tool bag: Use a pile of kickboards to teach high hips and deep chest and use the “butterfly bump.” <https://www.goswim.tv/lessons/139-body-dolphin-head-lead> :02 - peer demonstration :10 - head lead body dolphins :22 - minimal kick - move the head forward :25 - holding the head to mimic the stable movement forward :39 - give a ledge to the athlete can identify where the movement comes from :57 - make sure it’s not too big a movement 1:03 - move horizontal and put on fins for greater surface area 1:15 - moving the head forward Friday Haufler Butterfly: Step 3B – Hand-Lead Butterfly With swimmers now in the water, use mantras and imagery to get your concepts across (and a good demo if you have one). <https://www.goswim.tv/lessons/140-body-dolphin-hand-lead> :05 - hand lead body dolphin :12 - keep the hands high :20 - minimal kick :24 - patience and pause between dolphins :31 - keep the hands shallow and forward :34 - DETAILS :45 - push into balanced line :49 - for one dolphin :54 - jump into balanced line :56 - for one dolphin 1:10 - one dolphin under lane 1:19 - add fins for more push 1:23 - patience and pause Saturday Haufler Butterfly: Step 4 – Teach Timing with Separation Drill To teach butterfly timing, Steve starts with the swimmers on deck, then moves them to the water. <https://www.goswim.tv/lessons/141-timing-separation-drill-hands-first> :02 - review and demo :11 - review and demo the dolphin movement :24 - push into float :27 - stroke back to float - pause - the body dolphin :30 - patience and pause :31 - push into float :33 - stroke back into float - see if the legs come naturally :34 - pause then repeat :38 - the big thing is the pause :47 - take the training wheels off and give it a try :55 - back up to float - stroke - dolphin - pause 1:13 - take it for a ride again 1:25 - adding breathing Sunday Haufler Butterfly: Step 5 – Butterfly Breathing To teach butterfly breathing, Steve demos from on deck, but uses visual cues and imagery to get the best results. <https://www.goswim.tv/lessons/143-butterfly-breathing> :13 - starting the breath from a relaxed, rehearsed position :14 - already to air :15.9 - face already back in before hands :22 - watch slowly :28 - low head - eyes down :32 - nearly bouncing back up to air :37 - watch how much the head lifts compared to the body :47 - demo :49 - push into one stroke and breath :55 - head line compared to torso 1:04 - maybe a bit too high 1:17 - beautiful 1:18 - watch the legs

Jan. 16, 2024 - Lightning Round

This week we feature GoSwim videos that are 42 seconds or less in length. As we challenge Glenn to give a quick analysis and takeaway on each video, see how much you can absorb by watching small details with great intensity! Monday Kelsi (Worrell) Dahlia: Preview What’s the first technique point that comes to your mind as you watch Olympian Kelsi Dahlia? For us, it’s how she undulates just above and below the water line. <https://www.goswim.tv/lessons/2298-preview-kelsi-worrell-butterfly> fitness training swimming Tuesday Connor Oslin: PREVIEW – Backstroke Pull What catches our eye in this clip of Connor Oslin is the integrity of the line along his forearm, wrist, and palm as he executes a bent-arm pull. <https://www.goswim.tv/lessons/2304-backstroke-pull> fitness training swimming Wednesday Roque Santos: Head-on video When we watch this clip of Olympian Roque Santos, two words come to mind: Hand Speed. <https://www.goswim.tv/lessons/519-breaststroke-head-on-video> fitness training swimming Thursday Brendan Hansen: Breaststroke Turn Brendan Hansen’s turning technique is on full display here, but we also notice the thinking, planning, and adjusting that’s going on each time he sees the wall during the breath. <https://www.goswim.tv/lessons/925-breaststroke-turn> fitness training swimming Friday Brendan Hansen: Breaststroke Timing In two stroke cycles, Brendan Hansen delivers a master class in breaststroke timing. Look for ONE thing and take the image to the pool with you. <https://www.goswim.tv/lessons/916-breaststroke-timing> fitness training swimming Saturday Jason Lezak: Slow Motion Sprinting Here’s slow-motion of Jason Lezak’s sprint freestyle. We notice the commitment to extension even at race pace. <https://www.goswim.tv/lessons/977-slow-motion-sprinting> fitness training swimming Sunday Kaitlin Sandeno: Underwater Dolphin Kick – Back Full-body flow is what comes to mind as we watch Kaitlin Sandeno’s underwater kick. <https://www.goswim.tv/lessons/555-underwater-dolphin-back> fitness training swimming Bonus Ash Delaney: Stable Head Slow Motion This clip is longer than 42 seconds, but we like it because it zeroes in on one aspect of Ash Delaney’s backstroke. <https://www.goswim.tv/lessons/1613-backstroke-stable-head>