GoSwim Live Zoom Meetings

Important Note to the Viewer

LESSONS: 169 VIDEOS

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

Feb 25, 2025 - Tempo: The 1st Pillar of Teaching Better Swimming

The key to long-term improvement as a swimmer is increasing 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: tempo. Tempo is measured as a swimmer’s time to complete one full stroke cycle (defined by two “hand hits” in freestyle and backstroke). Come join the discussion – and bring your FINIS Tempo Trainer! Monday Breast Drill: Tempo Trainer Kick on Your Back One of the easiest ways to get comfortable with a FINIS Tempo Trainer (TT) is to wear it while doing breaststroke kick on your back. You’ll quickly understand what happens when you play with the rate of your kick. https://www.goswim.tv/lessons/1062-breaststroke-tempo-trainer-kick-on-your-back Tuesday Free Drill: Freestyle – Building a Longer Stroke Watch Glenn introduce a young swimmer to the idea of stroke rate by using a FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Wednesday Free Drill: Freestyle/Backstroke – Tempo Trainer Kick We love this kick set, performed with the Tempo Trainer at a crazy-fast rate, to help swimmers focus on the tempo of their flutter kick. https://www.goswim.tv/lessons/1903-freestyle-backstroke-tempo-trainer-kick Thursday Breast Drill: Endless Pool Tempo Variations To fully understand TEMPO and its effect on overall speed, swimmers need to learn how to maintain their speed while reducing rate, i.e., taking longer strokes. https://www.goswim.tv/lessons/1458-endless-pool-tempo-variations Friday Glenn EP: Freestyle Rate What can you learn with 40 arm strokes and a FINIS Tempo Trainer? In the words of Glenn Mills: “It’s hard to go fast at a slower rate.” https://www.goswim.tv/lessons/2840-freestyle-rate Saturday Breast Drill: Brendan McHugh – McHugh Rate Secret to speed in breaststroke: Learn to find your breaststroke LINE on every single stroke…then train your body to find your LINE more quickly. https://www.goswim.tv/lessons/2047-breaststroke-mchugh-rate Sunday Sarah Katsoulis: 50 Breaststroke Here’s Aussie Olympian Sarah Katsoulis swimming an easy 50 breast in 38.2 with 6 strokes per length. Notice how she reaches full extension (finds her LINE) on every stroke. Then check out how video 4 in her video series, where she still finds her LINE when swimming 34.4 with 6 strokes per length. This control of rate and technique is true mastery. https://www.goswim.tv/lessons/1823-sarah-katsoulis-50-breaststroke-1

Feb. 18, 2025 - The Four Pillars of Teaching Better Swimming

Teaching swimmers how to increase their skill is a complex challenge, requiring an individualized approach for every athlete. In this week’s Zoom, we share our thoughts on how you can simplify this process. We’ll talk about four key concepts (pillars) that provide a framework to guide your coaching and set design. These four concepts are: 1) Tempo, 2) Distance Per Cycle, 3) Breakout Distance, and 4) Underwater Velocity. Join us this week as we give an overview of the concepts, then join us over the next four weeks as we take a deep dive into each of the individual concepts. TEMPO DISTANCE PER CYCLE BREAKOUT DISTANCE UNDERWATER VELOCITY Monday - TEMPO - DISTANCE PER CYCLE Masters Tempo Trainer Workout Here’s a simple set that introduces swimmers to Pillar 1: Tempo. https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout Tuesday - TEMPO - DISTANCE PER CYCLE Increase Freestyle Stroke Rate While we typically try to challenge swimmers to slow down their stroke rate to learn efficiency, we also need to teach them how to increase their stroke rate while using less force in each stroke. https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Wednesday - DISTANCE PER CYCLE - BREAKOUT DISTANCE Freestyle: Reduced Stroke 100s This set will introduce swimmers to Pillar 2: Distance Per Cycle https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s Thursday - TEMPO - UNDERWATER VELOCITY All Strokes: Tempo Trainer Underwater Dolphins Pillar 3 is Breakout Distance – how far from the wall a swimmer starts swimming after a turn or start. A Tempo Trainer can help each swimmer find the optimal distance they should travel before taking their first stroke. Here’s a plan for how to experiment. https://www.goswim.tv/lessons/2185-all-strokes-tempo-trainer-underwater-dolphins Friday - BREAKOUT DISTANCE Pushoff Target When teaching any of the Four Pillars, it’s important to create measurable targets for the swimmer. One example of a VERY measurable target is the swimmer’s breakout point. Here’s how to give them a target. https://www.goswim.tv/lessons/1448-pushoff-target Saturday BREAKOUT DISTANCE - UNDERWATER VELOCITY Turns: PASA Pushoffs Pillar 4 is Underwater Velocity, the speed at which a swimmer moves under water. First step in teaching this skill is to make swimmers aware of the things that affect velocity. Letting them feel the effects of a BAD streamline can make an impression! https://www.goswim.tv/lessons/2081-turns-push-off-awareness Sunday - TEMPO - DISTANCE PER CYCLE - BREAKOUT DISTANCE - UNDERWATER VELOCITY All Strokes: Stroke Count Counting strokes – and then trying to maintain stroke count or manipulate stroke count – during any swim set is one of the best ways to teach Pillars 1, 2, and 3. Everything the swimmer does, from push off, to streamline, to stroke rate, has an impact on stroke count. https://www.goswim.tv/lessons/2321-all-strokes-stroke-count BONUS - all comes back to balance Core Control Core control and excellent streamline technique are factors in each of the four pillars. Here’s our favorite way to teach these skills. https://www.goswim.tv/lessons/2982-core-control

Jan. 28, 2025 - Teaching the Forward Start

Teaching the Forward Start This week we continue our series on how to teach the things that are the most difficult to teach – yet are the most basic skills a swimmer needs. As every age-group (and masters) coach knows, one of the biggest challenges is teaching kids how to start from the blocks and to do relay starts without getting DQ’d. This week we tackle the basics of learning to dive. Monday Drill – Deep Pool Vertical Entry If you've got a big group of kids who need to learn forward-start basics, start 'em here. Fun, safe drill teaches how to have a rigid bodyline and a clean entry. https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry 0479 jump in the pool 1549 no instructions except keep the hands by the side 2695 start to focus on straight body line no bend 3315 start to focus on pointed toes 3579 pointed toes with a straight body line 4937 Watch for the forward splash 5810 pointed toes straight body line 10588 move to streamline position 11867 straight body pointed toes streamline 12440 flat feet versus pointed feet 15161 smallest splash possible Tuesday Steve Haufler – Streamline Jumps Steve Haufler starts teaching the forward start on land, with streamline jumps. https://www.goswim.tv/lessons/2109-streamline-jumps 0533 just jump 1552 the natural connection of swinging arms and shifting momentum 1582 connecting the pieces together 1926 into a streamline position with pointed toes 2322 do the best possible for the athlete 2537 slight head tuck to make sure the streamline is together 2733 the trophy start Wednesday Cullen Jones (4-Step Dive Progression) When Olympic gold medallist Cullen Jones teaches kids how to dive, he uses this four-step process. https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression 1278 seated fall 3231 kneeling 4256 hands in the water prior to leaving the dec 11438 a little bit of push 12135 a little more push 13061 crouching 13529 hands in the water before the feet leave the deck 15744 a little bit of push 20415 a little more push 21045 a little more push 23213 foot placement 24585 crouching 24848 hands nearly in the water feet still on the block 25955 slight push 30808 slight jump 32013 a bit more jump Thursday Drill – St. Andrews Starts We love this progression for teaching the forward start and for teaching kids how to pierce the water on their entry. The flat-back dive really works! https://www.goswim.tv/lessons/2050-starts-st-andrews-starts 0667 connecting Steve with Cullen 1933 jump 2775 posture 3370 toes 4001 momentum from the arms 4954 take it to the blocks Friday Steve Haufler – Side Fall Over Noodle When teaching young swimmers to dive, you need a huge tool kit. Here's one trick from teaching guru Steve Haufler. https://www.goswim.tv/lessons/2121-side-fall-over-noodle-streamline-dive 0451 Crouch on deck 0548 with a noodle target 0613 make it over the noodle 0876 Crouch on deck 1726 pointed toes Saturday Drill – Dive and Glide What kind of line do you carry into the water from your start? Here's how to improve. https://www.goswim.tv/lessons/1907-all-strokes-dive-and-glide 1225 start to glide 1555 patience 2095 bodyline control 4639 bodyline control 10245 patience 11279 keep the toes pointed and body dynamics 13157 continue to play Sunday Drill – Relay Starts – Teamwork One of the best ways to add FUN to your program is RELAYS! Relays also provide incentive for swimmers to learn how to dive, and how to dive well. https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca 0703 timing the swing 1001 hand touch then foot leave 1393 vary the athletes to build more awareness 1633 Male swimmer female starter 1894 Target the head not the arms 2932 where is the head in relation to the wall when the swing starts 3652 the importance of practicing the finish 4560 understand the perspective of the athlete 5460 the stroke will help determine how close the swimmer is when the swing starts 01274 red suit on backstroke finish

Jan. 21, 2025 - Resilience with Kim Vandenberg

Join us for a special Zoom this week featuring Kim Vandenberg, USA Bronze medalist in Beijing (4 X 200 free relay). We’ll take a close look at Kim’s butterfly and freestyle technique and how it kept her injury-free throughout her career. But mostly, we’ll talk about resilience and the personal growth that can follow after every storm. You can reach Kim at her website and on her social media? https://www.kimswimstudios.com https://www.instagram.com/kimswim https://www.instagram.com/kimswimstudios Please Donate Fire Fund | Friends of Marquez | Pali Fire Relief https://gosw.im/4hkO3jz Monday Kim Vandenberg: Freestyle – Above Side Slow Motion Kim’s freestyle seems effortless and displays excellent technique: stable rotation, core control, low breath and balanced breathing to both sides, steady six-beat kick, and high-elbow catch. https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion Tuesday Kim Vandenberg: Freestyle – Head On Under Water Effortless technique here, including steady and stable head position, high-elbow catch and direct pull pattern. https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater Wednesday Kim Vandenberg: Butterfly – Hips – Under Water Kim’s butterfly also seems effortless, due in large part to her excellent technique. Watch for high hands and deep chest at the catch, two kicks per stroke, and constant undulation through the hips. https://www.goswim.tv/lessons/1592-butterfly-hips-underwater Thursday Kim Vandenberg: Head On – Under Water – Slow Motion Clear, underwater footage of Kim’s butterfly pull. Note the width of the hand entry and catch, the “diamond” shape described by her arms during the pull, and the continuous action of the arms. https://www.goswim.tv/lessons/1589-butterfly-head-on-underwater-slow-motion Friday Kim Vandenberg: Butterfly Head and Recovery Kim seems to flow effortless through the water. Watch for the continuous arm action, the shoulder-width hand entry, and the lack of up-and-down motion with the head and neck. All aspects of her technique work to sending her body forward through the water. https://www.goswim.tv/lessons/1575-butterfly-head-and-recovery Saturday Kim Vandenberg: Breakouts – Below Water Kim’s butterfly and freestyle breakouts are picture perfect. https://www.goswim.tv/lessons/1515-breakouts-below-water Sunday Kim Vandenberg: Starts – Above Water Kim has some of the most splash-free entries we’ve seen. Watch ‘em in slow motion to see her technique. https://www.goswim.tv/lessons/1514-starts-above-water

Jan. 14, 2025 - Teaching Freestyle Flip Turns

Teaching the Freestyle Flip Turn This week we continue our series on how to teach the things that are the most difficult to teach – yet are the most basic skills a swimmer needs. This week’s topic – the freestyle flip turn – has the added distinction of being the skill most desired by new swimmers. Join us as we explore how to teach what swimmers most want to learn! Monday Steve Haufler Turns: Teaching Progression for the Freestyle Flip Turn Steve Haufler gets us started, showing us where we’re headed when teaching the freestyle flip turn, and outlining a ten-step progression to get there. https://www.goswim.tv/lessons/758-teaching-progression-for-the-freestyle-flip-turn 0528 bubbles and flips 10040 Head leads immersion at mid pool 13454 Head lead submersion and flip at mid pool 15143 Flip with a noodle 22194 push the hat back 25929 midpole flip 33182 practice approach to the wall 40818 swim flip and push off 42580 Roll from back to front slowly 45870 the complete turn Tuesday Turns – Freestyle Flip Turn Step 2 Here’s step 2 of our five-step progression for teaching the freestyle flip turn. Grab a pool noodle and let’s get started! https://www.goswim.tv/lessons/1003-turns-freestyle-flip-turn-step-2 0459 grab the noodle with both hands 0595 Flip without letting go of the noodle 1065 hold the noodle behind and kick forward 1427 flip without letting go the noodle 2588 take it to the wall push-up on your back 3233 noodle keeps the hands high 4647 hand stay stationary 11546 po boys instead of noodles Wednesday Turns – Freestyle Flip Turn Step 4 Here’s step 4 of our five-step progression. Time to ditch the noodle and use the hands to add some speed going into the wall. Keep the hands and arms weightless as you somersault straight over. https://www.goswim.tv/lessons/1005-turns-freestyle-flip-turn-step-4 0288 review previous steps 0844 approach the wall with the hands held behind 1230 Flip without moving the hands 2070 flip without using the hands 2678 start in position 11 2912 drop one hand to the side 3177 drop the other hand to the side 3458 flip without using the hands Thursday Turns – Freestyle Flip Turn Step 5 In the fifth and final step of our teaching progression, the swimmer learns how to place the feet on the wall to angle smoothly into position to swim freestyle. https://www.goswim.tv/lessons/1006-turns-freestyle-flip-turn-step-5 0582 to review the previous steps 2793 from a push off look at how your feet are placed 5142 initiate the role with the torque on the wall 10704 body roll starts with the push 12343 be aware of your foot placement 13468 can be slightly to the side 14682 height or depth of feet make a big difference Friday Kara Lynn Joyce: Flips Flips Flips Three-time Olympian Kara Lynn Joyce demonstrates one of the best drills for flip-turn experts AND for those just learning how to flip. Flip straight over and snap into streamline. This imprints weightless hands and the ability to be ready to push off as soon as the feet hit the wall. https://www.goswim.tv/lessons/671-bonus-flips-flips-flips 0816 Head down flip 1611 head down flip 2268 head down flip 3175 flow into the flip with a continuous forward motion 4587 same motion through the turn Saturday Joao de Lucca: Flip Turn – Step 3 – Tight Tuck The tighter the tuck, the faster the spin, the faster the turn. How tight is tight? Brazilian Olympian Joao de Lucca shows us what’s possible. https://www.goswim.tv/lessons/2072-flip-turn-step-3-tight-tuck 0269 where are the eyes 0380 Down 0404 expose the back of the head 0461 momentum does not require the use of the hands 0551 how small can the ball BE? 4838 Direction of push 4935 using the wall for torque Sunday Kristian Golomeev: Flip Turn Step 6 Olympic sprinter Kristian Golomeev has a six-step progression for perfecting his flip turn. Notice how similar his steps are to those of Steve Haufler’s and GoSwim’s progression. https://www.goswim.tv/lessons/2270-flip-turn-step-6 0463 eyes down 0903 expose the back of the head 1176 turn the palms down 1345 tight tuck 1719 positioning of the feet 1998 Drive and use the wall for torque BONUS VIDEOS

Jan. 7, 2025 - Freestyle Side Breathing

This week we begin a new year and a new series: how to teach the things that are the most difficult to teach – yet are the most basic skills a swimmer needs. Not surprisingly, Steve Haufler has many ideas and insights on this topic. He’s also got practical solutions! Join us this week as we explore how to teach freestyle side breathing. Pick up the book mentioned in the Zoom - The OXYGEN Advantage Monday Steve Haufler Positioning Techniques: Introduction by Steve Haufler Steve Haufler shares his Ten Habits of Effective Teaching. Can’t think of a better way to start the year…or this new series. Be inspired! https://www.goswim.tv/lessons/770-introduction-by-steve-haufler 2042 everything’s about balance and comfort 2325 stability in line into breath 3125 immediate correction 3886 immediate correction 10057 getting used to the extended hand 10985 rotate to air 11556 control the head rotation 14749 repetition of single movements 15861 balance in line 21095 Comfort and security 22012 rotation not left 22382 directly down 22600 teach one on one 23176 teach eye to eye 24898 talk to your students 30000 keep it simple 31874 keep it positive 33695 know where you’re headed 41982 review 43592 keep your teaching fresh 50342 be patient 51939 teach hand to hand Tuesday Steve Haufler Positioning Techniques: Freestyle Positioning Techniques Steve’s 3-step process for teaching freestyle breathing. It all starts with the exhale! https://www.goswim.tv/lessons/771-freestyle-positioning-techniques 0661 freestyle body position 5800 freestyle kick 22663 freestyle breathing 52149 freestyle pole 72059 putting it all together Wednesday Steve Haufler Teaching Progressions: Freestyle Breathing Teaching side breathing doesn’t have to be a struggle! Here are Steve’s tips for getting the results you want to see. https://www.goswim.tv/lessons/435-freestyle-breathing 0666 position 11 freestyle 1274 position 11 with breathing 1990 using props 2324 using the eyes 3244 breathe 11369 bubbles and breathe 12033 position 11 swim with one arm 15596 position 11 swim with both arms 22585 bubble arm and breathing arm Thursday Steve Haufler Freestyle: 5: Side Breathing Here’s Steve’s progression for imprinting a freestyle breath that does not disrupt a swimmer’s bodyline. https://www.goswim.tv/lessons/1780-freestyle-swim-lesson-5-side-breathing 1393 Single goggle breathing 2682 single goggle breathing 3688 look at the top of the head 4592 learn the breathing position 4854 body rotation 5794 Head and body roll together 11646 over rotation for comfort and air 15240 body alignment and balance 20317 turn the head to air 21440 make sure the body is on its side 22318 learn extension 23432 the most important position for freestyle 30132 make sure the warmer remains on their side 31305 Study this position 31737 make sure you practice to both sides Friday Steve Haufler Freestyle: Advanced Freestyle 8: Correct Head Position While Breathing Make it a New Year’s resolution to get yourself a Styrofoam head for teaching! It really works, especially when teaching rotary breathing in freestyle. https://www.goswim.tv/lessons/1805-advanced-freestyle-swim-lesson-8-correct-head-position-while-breathing Saturday Freestyle 101: Extended Balance – Nose Up, Nose Down One of the most effective drills we know for teaching adults (and kids) how to maintain a stable line during the breath. https://www.goswim.tv/lessons/1741-extended-balance-nose-up-nose-down Sunday Building a Balanced Breath: Step 1 Once swimmers have the muscle control to maintain a stable line from fingertips to toes, this is one of the best drills for adding the breath while maintaining that line, https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath