**What Do You Want Them to Know at the End of the Season?**

One of the most effective ways to approach a new season is to think ahead to championships in March.  What are the skills you want every swimmer to have when they step to the blocks at that final meet?  What things look sketchy and uncomfortable now…that you want to be locked in and comfortable later?  Join us this week as we talk about race-day essentials: streamlines, underwater dolphins and breaststroke pullouts, relay take-offs, breathing patterns, and race-day finishes.

**Monday**

**Drop Pushoff on Your Side**

You’re starting your season and about to practice THOUSANDS of “half-turns”. Allow yourself to learn every time you push off the wall, to take advantage of the proper ready position pushoff and master coming out of an open turn into a great line.

<https://www.goswim.tv/lessons/1914-all-strokes-how-to-push-off>

**Tuesday**

**Dave Denniston Drills: Streamline Pushoff**

By the time swimmers reach their final meet of the season, streamlined pushoffs need to be hard-wired into their nervous system.  Here’s how to work on them from Day One.

<https://www.goswim.tv/lessons/173-streamline-pushoff>

**Wednesday**

**Turns: Practice Underwater Dolphins**

The only way to have great underwater dolphins off your walls is by building consistency in practice.  Here’s a path to getting started, and to help swimmers find discipline and consistency with their underwater dolphins.

<https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins>

**Thursday**

**Kara Lynn Joyce:  Sprint Breathing**

To excel at sprint freestyle – 50s and 100s – you must learn how often to breathe, and then train for this at every practice.  Three-time Olympic sprinter Kara Lynn Joyce shares her secrets.

<https://www.goswim.tv/lessons/657-sprint-breathing>

**Friday**

**Turns - Deep Pushoffs**

The direction you leave the wall determines the intention of your pushoff. Start the season with the “deep” desire to have better pushoffs by aiming downward. This extreme drill will give you the idea.

<https://www.goswim.tv/lessons/1586-turns-deep-pushoffs>

**Saturday**

**Relay Starts – Team Work with York YMCA**

Must-have skills for big meets:  understanding the responsibilities of both the swimmer coming in, and the swimmer taking off; and being able to adjust to changing conditions, speeds, and stroke rates.

<https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca>

**Sunday**

**Pushoff Target**

Starting the season with “where you pushoff today”, will give you a target of improvement for tomorrow. Drop a coin or a marker on the bottom of the pool, or if your team has kick-out markers like in the video. DO SOMETHING that reminds you that you MUST be in a state of discomfort just a bit each step of the season to get to the point you want to be at the end of the season. START TODAY!

<https://www.goswim.tv/lessons/1448-pushoff-target>


September 16, 2025 - End of Season Planning TODAY!

**Breaststroke Shoulders Discussion**

The topic for the meeting was breaststroke shoulders, a subject Alex admitted he doesn't often focus on but found interesting to explore. He planned to share videos and discuss the role of shoulder action in the stroke.

**Breaststroke Technique and Positioning**

Aleks discussed Amanda's breaststroke technique, focusing on her shoulder shrug and hip engagement. He explained how Amanda's vertical body position and forward hip drive naturally result in an upward shoulder shrug. Aleks also covered the importance of hand recovery in breaststroke, noting that while Amanda brings her hands high out of the water, younger swimmers should keep their hands at the surface and drive them forward. He emphasized the need for a straight, flat recovery and warned about the risk of DQs with high arm positions. Finally, Aleks stressed the importance of maintaining a streamlined position to reduce drag and increase speed.

**Breaststroke Techniques and Drills**

Aleks discussed various breaststroke techniques and drills, emphasizing the importance of body position, hip drive, and hand recovery. He highlighted how maintaining a straight line from fingertips to toes and keeping the head down can improve stroke efficiency. Aleks also explained the benefits of keeping the elbows close to the body during the pull phase and snapping the hands forward quickly to facilitate a smooth recovery. He noted that sprint breaststroke requires a different approach compared to endurance breaststroke, but the fundamental principles remain the same.

**Effective Swimming Techniques Discussed**

Aleks shared a video of Brennan Hansen swimming and discussed the technique he demonstrated. He highlighted how Hansen's small profile in the water and his ability to create a cone of disruption showed effective cutting through the water. Aleks emphasized the importance of making a "bed" with the arms extended forward before laying the head down, which he said was a key part of the stroke technique. He praised Glenn for capturing unique angles of the swimmer that defy expectations.

**Breaststroke Pull Width Optimization**

Aleks discussed a breaststroke drill that demonstrates how swimmers can experiment with different pull widths to find the optimal balance between body drive and drag reduction. He explained that while some swimmers benefit from a wide pull, others may need to be more narrow, and emphasized the importance of finding the right position that allows for maximum hip movement and forward momentum. The drill involves gradually widening the pull while observing how the hips track forward and the body rises out of the water, ultimately helping swimmers achieve a more efficient stroke.

**Breaststroke Technique and Training Discussion**

Alex shared a story about a Russian swimmer who participated in a Zoominterview during the COVID-19 pandemic, discussing their experience transitioning from swimming in Russia to the United States. Barbara and Melinda discussed the role of elbows in breaststroke technique, with Barbara emphasizing the importance of bringing elbows in to create a good profile and Melinda noting that excessive elbow squeezing can cause shoulder pain. Alex suggested using drills like swimming with a noodle under the armpits and lying on a landline to prevent novices from pulling back too far. Paul Frentsos had a question about shrugging in breaststroke technique, but the transcript ended before he could ask it.

**Forward Swimming Techniques Discussion**

Paul and Aleks discussed swimming techniques, focusing on maintaining forward momentum and balance in the water. They agreed that teaching swimmers to keep their arms forward and avoid pulling their elbows too far back is crucial, especially for younger athletes. Aleks emphasized the importance of head position and using techniques like the tennis ball under the chin to help swimmers stay forward as they breathe. They also discussed how powerful kicks and pulls can help swimmers overcome the challenges of pulling too far back.

**Breaststroke Immersion Techniques**

The discussion focused on breaststroke technique, particularly regarding the optimal depth of immersion. Aleks explained that immersion depth is swimmer-dependent and varies by event, noting that 50 breaststrokers should be flatter on the surface while 200 breaststrokers need more depth. They emphasized that proper technique involves maintaining a forward hand recovery, avoiding hand drop, and keeping the head down, with the body naturally finding its appropriate depth based on these fundamentals.

**Breaststroke Technique Analysis and Insights**

The discussion focused on comparing breaststroke techniques between swimmers Kate Douglas and Lily King. Aleks shared insights about Lily's development from a tempo-driven 200 breaststroker to a more forward-oriented technique, while Paul observed Kate's adaptation from 200 to 100 breaststroke by adjusting her tempo and stroke rate. Karen noted that swimmers sometimes struggle with trusting a forward pull and powerful kick rather than relying on increased stroke rate, and mentioned a technique tip about forehead positioning in breaststroke.

**Breaststroke Technique and Training**

The discussion focused on breaststroke technique and training, with Aleks sharing their approach to teaching swimmers to minimize stroke counts, particularly aiming for 4-6 strokes for boys and girls respectively. They emphasized the importance of focusing on body drive and hip engagement rather than shoulder movement, citing Leon Marchand's efficient 2-stroke 25m split as an example of what can be achieved through consistent training. Robin contributed insights about the importance of maintaining the correct line in breaststroke, noting that getting just one inch under the water can reduce surface drag by 50%, while Paul inquired about tips for naturally faster breaststroke swimmers, to which Aleks recommended using a tempo trainer to analyze and improve stroke tempo.

**Swimming Tempo Trainer Techniques**

Alex Fansler discussed using tempo trainers to help swimmers understand and adjust their pace, particularly by making gradual changes in 25-second intervals. He emphasized the importance of translating tempo trainer exercises to actual swimming through stroke counting, which helps swimmers maintain their pace without the metronome. For next week's session, Barbara suggested focusing on what coaches should be concerned about as the new swim season begins, including fundamentals like streamlines, dolphin kicks, and pullouts.


September 9, 2025 - Breaststroke Shoulders

If you have more than one child on a specific team, here is how you can add additional children to your family account. Remember, everyone will log in with the SAME email.


Adding Additional Family Members

If your minor athlete has received an invitation to join a group and DOES NOT have their own email address, here is how you should create their account.


Minor Athlete without an Email Address

If your minor athlete has been sent an invitation and has their own email address, here is how you should create their account.


Minor Athlete with an Email Address

Jessica shares her thoughts on using her hands in breaststroke.


Breaststroke Hands.

Breaststroke distance per cycle is all about the LINE. Body line. Streamline. Low Head. Straight arms. Pointed toes. Integrety at the beginning and end of each stroke. No churning… the LINE!

**Monday - August 25**

**Anton - Breaststroke Head**

Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward.

<https://www.goswim.tv/lessons/2311-preview-breaststroke-head>

**Tuesday - August 26**

**Breaststroke - Head - Felipe**

In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete.

<https://www.goswim.tv/lessons/2617-breaststroke-head>

**Wednesday - August 27**

**Amanda Streamline!**

The key to moving fast in breaststroke is to create as little resistance as possible. I keep this in mind when I pull…when I kick…and especially when I glide between strokes.

<https://www.goswim.tv/lessons/524-streamline>

**Thursday - August 28**

**Roque - Body Position**

<https://www.goswim.tv/lessons/491-body-position>

**Friday - August 29**

**Pull Your Hips Forward**

When I think about my pull, I’m actually thinking about my hips.

<https://www.goswim.tv/lessons/525-pull-your-hips-forward>

**Saturday - August 30**

**Connect Hands, Head, and Hips Going to Air**

Brendan’s pull is all about timing… and the connection between the hands, head, and hips.

<https://www.goswim.tv/lessons/238-connect-hands-head-and-hips-going-to-air>

**Sunday - August 31**

**Breaststroke Kick - Roque**

<https://www.goswim.tv/lessons/489-breaststroke-kick>


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