With special guest: **Jukka Shemeikka**

Head of Aquatics - Olympic Training Center Rovaniemi

**Overview**

Individuality in breaststroke kick was discussed through biomechanics, mobility, coordination, and the relationship between kick style and arm stroke.

Core Principle

*   **Jukka** argued that breaststroke technique should not be generalized: each swimmer’s structural and functional constraints influence their movement logic.
*   Hip, knee, ankle, pelvic, and lumbar-spine mobility affect which kick pattern feels natural and allows propulsion with less effort.
*   Natural movement should feel effortless; drills cannot fully correct a limitation unless the swimmer first develops the required movement capacity on land.

**Kick Variations**

*   **Glenn** contrasted a narrow, high-tempo kick such as **Adam Peaty’s** with wider or more pronounced kicks demonstrated by **Zac Stubblety-Cook**, **Michael Andrew**, **Amanda Beard**, and **Kate Douglass**.
*   A narrow knee position is not universally optimal. Some swimmers can use a large scoop or “W” shape because their hip mobility and body alignment support it, while others need a shallower or narrower recovery.
*   **Anton McKee** was discussed as an example of a swimmer who draws the feet into a perpendicular position without excessive recovery; **Pavel** was described as using a shallower, higher-tempo kick.

**Coaching Approach**

*   Coaches should assess joint ranges, body structure, alignment, coordination, and force creation, using land-based screening and video from the pool.
*   Rather than prescribing a champion’s style, coaches should offer subtle cues and let swimmers determine which movement feels natural.
*   Pull-buoy drills and narrow-knee work may help specific swimmers, but overemphasizing them can reduce the ability to connect with clean water and generate propulsion.

**Open Questions**

*   How can coaches reliably distinguish an athlete’s natural coordination from a technique ingrained through years of training?
*   What further research will clarify coordination models, including the proposed ipsilateral and contralateral patterns, across breaststroke and freestyle?


Sept 1, 2026 - Variations in Breaststroke Kick

[**Download Summary Newsletter Here**](https://sinosend.com/w/wCVzvj_)

[**Play the Breakout Game**](https://claude.ai/code/artifact/38384e56-7022-49ce-8017-6aa5934dd582)

Glenn Mills discussed his fundraising efforts for the Chicago River Swim, aiming to raise money for ALS. He emphasized the importance of maintaining speed during the breakout phase in swimming, focusing on the first two strokes. Glenn introduced a game designed to teach kids the math of swimming, explaining how to add velocity through kicks and strokes. He highlighted the significance of proper push-offs and breath control, sharing techniques and drills to improve breakout efficiency. Glenn also mentioned using nose clips to enhance oxygen control during turns and underwaters, and encouraged participants to practice various breakout variations to enhance their swimming performance.

The importance of the breakout and first two strokes can’t be overstated.  They set the cadence, tone, and velocity of every length.  Execute those two things poorly and you lose valuable momentum off every wall.   Execute them well and you gain an edge – and distance -- on every single length.  Join us as we share simple techniques and drills to improve your breakouts and those all-important first two strokes.

[**Body-Driven Newsletter Link:**](https://sinosend.com/w/2r5yLhj)

 

**Monday**

[**Free Drill:  First Breath Second Arm**](https://www.goswim.tv/lessons/1483-freestyle-first-breath)

 

**Tuesday**

[**Free Drill: Breakout Breath Variations**](https://www.goswim.tv/lessons/1675-freestyle-breakout-breath-variations)

 

**Wednesday**

[**Free Drill:  Give Me One!**](https://www.goswim.tv/lessons/3255-freestyle-breaststroke-give-me-one)

 

**Thursday**

[**Free Drill:  Phelps-Like Breakouts**](https://www.goswim.tv/lessons/1047-freestyle-phelps-like-breakouts)

 

**Friday**

[**Martin Liivamagi:  Freestyle Below Water**](https://www.goswim.tv/lessons/1842-martin-liivamagi-freestyle-below-water)

 

**Saturday**

[**Kim Vandenburg:  Below Water (Free and Fly)**](https://www.goswim.tv/lessons/1515-breakouts-below-water)

 

**Sunday**

[**Start Drill:  Cord Breakouts**](https://www.goswim.tv/lessons/1073-starts-cord-breakouts)

**Chicago River Swim Fundraising Update**

Glenn discussed his upcoming Chicago River Swim for ALS fundraising, mentioning he has less than 4 weeks to meet his goal and has been training daily. He then presented a new educational game he developed with Claude to help teach swimmers about maintaining exit velocity during breakout strokes, explaining how the game uses keyboard keys to simulate kicks and strokes while factoring in water viscosity. The game includes a coach's view feature that shows the optimal run combination for reference.

**Swimming Technique Timing Discussion**

Glenn discussed the challenges of determining optimal timing for adding techniques like dolphin kicks during swimming training, emphasizing the importance of feel and experimentation. He shared his experience building a game to help swimmers practice timing and explained how Olympians like Kate Douglas demonstrate perfect technique execution. The discussion then shifted to focusing on maintaining velocity off the wall, with Glenn highlighting that the timing of breathing, particularly the first breath, is crucial for race performance.

**Swimming Technique Breakout Strategies**

Glenn discussed swimming techniques, focusing on breakout strategies and proper arm pulls after starting from the wall. He explained different levels of breakdown in swimming performance, from the best alternative to a bad breakout (following the second arm to air) to the worst scenario where swimmers give up velocity and breathe too early. Glenn noted that Rachel had started swimming again at a club and was implementing proper technique with one dolphin kick off each wall, though she was still working on the second arm pull sequence.

**Master Swimmer Technique Discussion**

Glenn and Barbara discussed techniques for master swimmers, emphasizing the importance of patience and proper glide before starting dolphin kicks. They highlighted how delaying the start of dolphin kicks can significantly improve performance and efficiency in the water. Glenn shared a video demonstrating streamlined dolphin kicks and explained how teaching young swimmers to focus on patience and proper positioning can help them develop better technique and achieve greater distances in the pool.

**Swimming Technique and Breathing Drills**

Glenn explained the concept of a contrast drill in swimming, which involves showing both bad and good techniques to help swimmers identify and correct their mistakes. He demonstrated how to vary breathing patterns during different strokes and discussed the importance of breath control, especially after flip turns. Glenn also shared his personal experience of using mental strategies to manage breathing while swimming, and mentioned using nose clips as a tool to improve turns and underwaters, particularly as an older swimmer.

**Nose Clips Swimming Technique**

Glenn shared his experience using nose clips while swimming, explaining how it helps maintain oxygen control and improve underwater performance, particularly during flip turns. He described how he discovered this technique through years of filming and noted that a young swimmer in Arizona improved their 100 backstroke time from 59 to 57 seconds after using nose clips. Glenn also demonstrated a training method called "give me one" where swimmers practice a single extended stroke to improve their breakout technique in freestyle.

**Swimming Breakout Technique Discussion**

Glenn and Orin discussed techniques for measuring swimming performance, focusing on exit velocity and push-off strength rather than having an endless pool. They reviewed video footage of Phelps-like breakouts, emphasizing the importance of maintaining a low head position during the breakout to merge with the surface rather than breaking through it. Glenn explained that proper breakout technique involves keeping energy forward rather than upward, using fins for speed, and transitioning from dolphin to flutter kick while maintaining a low head position.

**Swimming Breathing Techniques Discussion**

The group discussed swimming breathing techniques, focusing on a video analysis of Martin Livimagi's second arm stroke breathing at around 15 meters. Glenn explained that while breathing during races is not necessarily bad if done properly, top athletes like Phelps and Dressel are exceptionally efficient breathers. The discussion included examples of other swimmers' breathing habits, including Gretchen Walsh's world record performance and Katie's demonstration of breathing techniques with a milk cup on her head. The conversation also covered balance exercises and the importance of both muscularity and flexibility for swimmers, with Monty noting that practicing balance with a bottle on the head can be challenging due to head lifting.

**Swimming Techniques Discussion Session**

Glenn led a discussion on swimming techniques, focusing on head stability during breakouts and the differences between meters and yards in pool measurements. The group analyzed videos of swimmers like Kim and Leah Neal to demonstrate proper breakout techniques and discussed breathing strategies in distance events. Glenn announced that a guest from Finland's Olympic training center would join next week's session to discuss variations in breaststroke kick and biomechanics.


Aug. 25, 2026 - The First Two Strokes (AKA Maintaining Exit Velocity)

[**Download our summary newsletter of this Zoom.**](https://sinosend.com/w/2r5yLhj)

**Body-Driven Freestyle Technique Discussion**

Glenn discussed his upcoming Chicago River swim on September 20th and shared personal stories about swimming with others and training at the lake. He announced the passing of Phil Whitten, a former editor of Swimming World Magazine, and expressed his admiration for Whitten's contributions to the sport. The meeting focused on discussing Body-Driven Freestyle techniques, with Glenn planning to use videos and illustrations to demonstrate the concepts, though he noted initial challenges with using AI for this purpose.

**China Trip and Swimming Technique**

Glenn discussed his upcoming trip to China on September 20th and mentioned he needs to set up a charity page to raise money. He explained the concept of Body-Driven Freestyle swimming technique, describing how it differs from instinctual swimming and focuses on the body driving the stroke rather than just arm movement. Glenn planned to demonstrate the technique through videos in the app, positioning it as suitable for both relaxed long-distance swimming and competitive swimming depending on fitness level.

**Body-Driven Freestyle Swimming Techniques**

Glenn explained the principles of body-driven freestyle swimming, emphasizing how the hand is pulled back by body rotation from the hips rather than arm movement. He discussed the importance of the two-beat kick in coordinating with arm movements to enhance rotation, noting that the kick's primary role is to assist rotation rather than provide propulsion. Glenn stressed focusing energy on driving the hand forward rather than backward, and highlighted that the goal of swimming is to move in the direction of the finish line, with a new world record being set in the mile swim.

**Swimming Technique and Performance Analysis**

Glenn discussed swimming techniques, focusing on a 19-year-old swimmer's performance at the European Championships and the importance of understanding elite swimmers' unique movements while avoiding overcorrection. He explained the difference between straight arm extension and allowing the arm to fall into the catch, illustrating that pushing straight down requires 2.5 times more effort than using a bent arm with proper catch technique. Glenn emphasized the need to teach swimmers to rely on core rhythm rather than forceful extension to prevent shoulder injuries and improve efficiency.

**Swimming Technique and Arm Movement**

Glenn discussed teaching swimmers to unlearn their instinct to grab water immediately by focusing on proper arm movement and catch position. He explained the importance of flowing the hand into the catch rather than pushing down, which helps protect the shoulder and prevent injuries. Glenn used Jason Lezak's Body-Driven Freestyle technique as an example to demonstrate proper timing and connection to the core, emphasizing that both hands should be in front of the shoulders for optimal performance.

**Freestyle Swimming Technique Discussion**

Glenn and Melinda discussed swimming technique, focusing on proper arm and shoulder positioning during freestyle. Glenn advised Melinda not to force uncomfortable positions and recommended adding rotation while maintaining comfort in the water. Glenn emphasized the importance of feeling the technique rather than strictly following rules, using examples from other swimmers like Jason and Jan to illustrate different freestyle styles. Monty asked about the timing of hip rotation relative to hand position, to which Glenn responded that it depends on various factors including balance, arm recovery style, and the swimmer's individual characteristics.

**Freestyle Swimming Technique Demonstration**

Glenn demonstrated two different freestyle swimming techniques, contrasting an arm-driven style with a body-driven style that involves rotating the body to create a sleek profile for efficiency. He explained that to increase turnover speed without increasing force, swimmers should drop their hands into the catch position sooner and allow the water to push their hands down through momentum rather than pulling harder. Glenn used James Guy's video as an example to illustrate how faster swimmers maintain the same body actions but with greater hand separation and accelerated kick.

**Swimmer Technique Analysis Discussion**

Glenn analyzed a swimmer's technique, explaining how the loping stroke creates asymmetrical movements with one arm closer to the surface and the other going underwater. He demonstrated how the hips, lats, and other body parts work together as a connected unit during the stroke. Glenn advised that younger swimmers should experiment with different techniques, but when analyzing experienced Olympians like the discussed swimmers, it's important to recognize that their techniques have been optimized through coaching and personal investment in the sport.

**Swimming Technique and Body Movement**

Glenn and Melinda discussed comparing swimmer heights and techniques, with Glenn emphasizing the importance of watching Olympic races to understand the difference between technical perfection and athletic victory. Glenn explained that Body-Driven Freestyle requires patience and water comfort before implementing the technique, particularly for triathletes and master swimmers. Monty asked about the advantages of rigid body movement versus torquing, to which Glenn responded that older swimmers should focus on connected movement as one unit rather than torquing, recommending pull-boy exercises at the ankles to strengthen the core.

**Swimming Technique and Balance Coaching**

The group discussed swimming technique coaching, focusing on addressing balance issues and connecting arm and leg movements. Lana emphasized the importance of body balance and working on balance first before advancing to more complex techniques, while Barbara shared techniques using noodles and upside-down paddles to help swimmers focus on core connection. The discussion concluded with Glenn agreeing to plan next week's session and addressing Melinda's request about energy systems and workouts, noting the challenge of creating relevant content for different coaching levels from Masters to high school athletes.


Aug. 18, 2026 - What Does a Healthy, Body-Driven Freestyle Look Like?

[Link to Dave Denniston's original article - Mona Lisa Workouts That Make Smiley Faces](https://blog.goswim.tv/post/mona-lisa-workouts-that-make-smiley-faces-iu4pq)

[Link to Andrew's website](https://www.coachandrewsheaff.com)

[Link to Andrew's Slide Presentation](https://docs.google.com/presentation/d/1KwStQb3qvwoyC2Q3qH5ZOOrJhi0I3pLS/edit?usp=share_link\&ouid=113422434596215305870\&rtpof=true\&sd=true)

**Skill Demands in Practice Design**

Glenn and Andrew discussed the importance of incorporating specific skill demands into every length of practice rather than making them optional suggestions. They agreed that coaches should design workouts to ensure skill requirements are achievable under pressure, with Andrew emphasizing the need to balance physiological pressure with the swimmer's readiness. Glenn concluded by transitioning the discussion to an interactive Q\&A session where attendees could ask questions about workout design.

**Swimming Skill Development Strategies**

Andrew discussed challenges in developing swimming skills and emphasized making learning inevitable by creating situations where success is more likely. He highlighted the importance of integrating skill development with training to challenge swimmers under pressure and ensure changes transfer to actual swimming. Andrew provided examples of specific drills and sets that force attention on skills while allowing for feedback and effective coaching, balancing targeted drills with regular swimming to capitalize on their respective strengths.

**Skill Development in Swimming Training**

Andrew presented a comprehensive framework for incorporating skill development into swimming training sets, emphasizing the importance of alternating between focused skill work and regular swimming to maintain engagement and transfer skills to actual competition. He outlined various tools coaches can use including stroke counts, drills, training aids, resistance equipment, and hand postures to challenge swimmers and help them develop specific skills. The discussion included practical examples of how to design sets with clear skill goals and how to adjust the difficulty level based on individual swimmers' capabilities, with Glenn and Barbara sharing positive experiences using similar approaches with their teams.


Aug. 11, 2026 - Designing Sets  That Build Skills

Now move on to Underwater Breaststroke. By surrounding your body with water, you can tell instantly when something is slowing you down.

If your pull is too big, you’ll feel the resistance. If your kick is too big, you’ll feel the resistance. If your head and neck are not in line, you’ll feel the resistance.

On a sunny day, you can use your shadow to see the resistance. See if you can keep your shadow moving at all times. Make adjustments until you and your shadow flow smoothly down the pool.

Your senses are heightened under water, so use this drill to feel where the water is stopping you or slowing you down. The more narrow and streamlined your body, the less resistance you’ll feel.

Try to keep the hips involved as much as possible. There’s a tendency to let the hips go a little flat under water.

The goal is to adjust your stroke so that everything keeps moving forward.

Use this drill to work on economy of motion.

From fingertips to toes, you want to end in a perfect, pointed, streamlined position at the end of each stroke.

Use your shadow to check your position.


Underwater Breaststroke.

**Swimming Technique and Training Discussion**

Glenn and Suzy discussed historical swimming techniques, with Suzy sharing her experience of switching from breathing every other stroke to every stroke under coach George Haynes, which improved her performance significantly within a month. The conversation then shifted to training principles, with Glenn referencing The Talent Code and The Little Book of Talent as resources for understanding improvement processes. Glenn emphasized that errors typically clear in 2-3 reps rather than days, and discussed the challenge of determining how many attempts to give before deciding a technique change isn't working, noting that feeling good isn't always an indicator of proper technique.

**Evidence-Based Swimming Feedback Techniques**

The group discussed the importance of providing evidence and feedback to swimmers during training. Glenn and Andrew emphasized using video evidence and objective data to justify technique changes, rather than relying solely on a swimmer's feelings. They highlighted the need to consider both physiological limitations and the swimmer's effort level when implementing new corrections. The discussion also touched on the effectiveness of tools like the Endless Pool in providing measurable feedback to swimmers.

**Sensory Feedback in Swimming Techniques**

Glenn and Robin discussed sensory feedback in swimming technique development, with Robin explaining that proprioceptive signals and muscle memory are key indicators for swimmers learning new techniques. Glenn noted that complex motions make it difficult for swimmers to focus on all elements simultaneously, and suggested keeping instructions simple. The discussion then shifted to a study about stroke development, highlighting that swimmers often struggle with new techniques because the old habit remains intact while the new stroke is still being learned as separate components rather than a complete package.

**Swimming Teaching Techniques Discussion**

The group discussed teaching techniques for swimming, focusing on how to help swimmers feel and understand proper arm movements, particularly in backstroke. Glenn and Suzy shared experiences about using both in-water and dry-land exercises to demonstrate muscle activation and resistance, with Suzy emphasizing the effectiveness of hands-on instruction in the pool. Andrew stressed that the key priority is helping swimmers physically feel what they need to do rather than just explaining it, while Glenn shared his approach of using minimal verbal instruction and physical signals during coaching, noting that less talking is often more effective for communication with swimmers.

**Athlete Anxiety and Coaching Strategies**

Paul shared a technique he used with a nervous swimmer by showing her videos of puppies before a meet, which helped reduce her anxiety and improve her performance. Glenn noted that modern athletes seem more relaxed and smile more behind the blocks compared to previous generations. The group discussed coaching strategies, with Robin suggesting reframing stress as preparation and using mental tasks to distract athletes, while the conversation concluded with a discussion about how to effectively assess if athletes have truly implemented coaching changes during practice.

**Teaching Older Master Swimmers**

Cynthia discussed her approach to teaching older master swimmers (ages 65-80), explaining how she observes their technique and provides feedback on both physical and intellectual aspects of swimming. She noted that about 20 of her swimmers are top 10 competitors, and Glenn commented on how older swimmers can feel the direction and momentum of movements despite not moving fast. The conversation concluded with a discussion about the challenges in measuring the effectiveness of swimming technique changes, with a reference to a study finding benefits were nearly negligible in real-world settings.

**Contextual Interference in Sports Practice**

The group discussed the concept of contextual interference in sports practice, with Barbara explaining that it refers to mixing up practice tasks or changing environments, which causes lower performance during practice but leads to better skill retention and transfer later. They examined a study showing that spending 20 minutes explaining concepts to students significantly improved their understanding and reduced resistance. The discussion concluded with insights about trusting feelings in practice, noting that while feeling good doesn't always indicate familiarity, it can sometimes indicate actual improvement, and coaches should listen to athletes' feedback about how they feel during practice.

**Distinguishing Good and Bad Pain**

The group discussed the challenge of distinguishing between good and bad pain, particularly when coaching young athletes. Glenn shared that the difference between a good start and a bad start becomes more pronounced with age, emphasizing how important technique is. Robin explained how the feeling of speed increases exponentially, similar to how drag increases at higher speeds. The conversation concluded with Glenn raising the question of how to explain the difference between soreness and pain to young athletes who want to please their coaches.

**Communicating Pain with Young Swimmers**

Glenn and the team discussed challenges in communicating with young swimmers about pain and injury, particularly distinguishing between muscle soreness from hard work and joint pain that indicates a potential injury. Melinda suggested that coaches can notice when swimmers change their stroke patterns as a compensation for pain. Dave shared his approach of explaining to athletes that muscle soreness during exercise is typically good pain, while sharp pain in joints indicates a problem, and he uses a 4-to-1 ratio rule to help swimmers understand the timeline for addressing shoulder issues.

**Swimming Instruction Techniques Discussion**

The group discussed swimming instruction techniques, focusing on external versus internal focus methods. They reviewed research showing that telling swimmers nothing and having them practice the action actually improved performance better than instructing them to pull their hands back. The team agreed that giving external targets and focusing on one instruction at a time before swimming is more effective. For next week's meeting, Andrew will take the lead to discuss set design concepts, focusing on how to incorporate skill development into training sets while maintaining organization and clarity.

**Chat**

2026-08-04 12:02:06 From Coach Dan . to Everyone:

equipment in the basement and it got flooded?

2026-08-04 12:09:12 From Barbara Hummel to Everyone:

You benefitted from training “at altitude” for all those years.

2026-08-04 12:09:54 From Coach Dan . to Everyone:

I think if you can see the improvement for parts of laps during the first few days it is a good sign.

I feel that a lot of my believes and opinions can be answered from the book 'The Talent Code" by Daniel Coyle

2026-08-04 12:15:01 From Coach Dan . to Everyone:

If you don't see the swimmers doing anything different after a week or two (are they trying? Do they need a new way of it being presented / instructed?)

If they are not trying, it is not going to change. Can they make changes? Do the practices allow for it?

2026-08-04 12:16:05 From Cynthia Smith to Everyone:

I frequently tell a swimmer trying a new correction that it should feel ‘different’, and it probably will feel ‘wrong’ at first. Video helps them see that ‘wrong’ does deliver a better result.

2026-08-04 12:16:12 From Monty Krieger to Everyone:

“are you going to believe me or your lying eyes!”

2026-08-04 12:26:25 From Monty Krieger to Everyone:

The shout down the lane could work if it is short and equivalent to swimmer looking a mirror or overhead rope, etc. cannot require too much processing of what you say. E.g., for backstroke arms crossing over: “WIDER”

2026-08-04 12:28:54 From Coach Dan . to Glenn M (direct message):

This is a direct message, did not want to post these links without running it buy you: Link to a pdf of the talent code: 850048\_The+Talent+Code.pdf  

From Amazon: https://amzn.to/4yXF41o

The LIttle Book of Talent: https://amzn.to/4w7JSOW

2026-08-04 12:29:00 From Robin McQuinn to Everyone:

“Have Fun!” Because fast is fun

2026-08-04 12:30:09 From Coach Dan . to Everyone:

The is what Gary Hall Sr said to Jr before the meets, because Sr did not have much fun

2026-08-04 12:30:15 From Coach Dan . to Everyone:

Have Fun

2026-08-04 12:30:27 From Glenn M to Coach Dan . (direct message):

Of course… post that!

2026-08-04 12:34:29 From melinda Wolff to Everyone:

It seems to me that as coaches, we feel that we're supposed to know exactly what to say when. If we relieve ourselves of this heavy responsibility, we, too, can "have fun" as coaches.

2026-08-04 12:35:02 From Coach Dan . to Everyone:

Here are some links. First is to a pdf file of the book The Talent Code and the next 2 are if you want to buy the books from Amazon.

Link to a pdf of the talent code: 850048\_The+Talent+Code.pdf  

From Amazon: https://amzn.to/4yXF41o

The LIttle Book of Talent: https://amzn.to/4w7JSOW

2026-08-04 12:36:00 From Cynthia Smith to Everyone:

They tell you

2026-08-04 12:36:54 From Coach Dan . to Everyone:

Or your 5 min / swimmer lesson during practice

2026-08-04 12:37:33 From melinda Wolff to Everyone:

Does it have to be "measurable?" How do we know that a better race time was from a changed stroke? Or some other uncontrolled factor?

2026-08-04 12:39:37 From Monty Krieger to Everyone:

Replying to "Here are some links. First is to a pdf file of the...":

thanks

2026-08-04 12:40:33 From melinda Wolff to Everyone:

Some of the time improvements from simple changes, like streamlining more/better, is kinda obvious. The more complex changes, like breathing patterns perhaps, are much harder to determine if they have "stuck" and resulted in positive outcomes.

2026-08-04 12:44:24 From Monty Krieger to Everyone:

The traditional concept of contextual interference—the long-held motor learning belief that random practice uniformly outperforms blocked practice for retention—is challenged by recent meta-analyses showing little to no evidence of this effect in applied sports settings. \[1, 2]

The Traditional Theory

Blocked practice: Practicing a single skill repeatedly before moving to the next, yielding high initial performance but lower retention. \[1, 2]

2026-08-04 12:44:34 From Monty Krieger to Everyone:

The Traditional Theory

Blocked practice: Practicing a single skill repeatedly before moving to the next, yielding high initial performance but lower retention. \[1, 2]

Random practice: Interleaving multiple skills or variations, causing high contextual interference that purportedly forces schema elaboration and better long-term transfer. \[1, 2]

2026-08-04 12:44:43 From Monty Krieger to Everyone:

The Myth and Modern Evidence

No sports generalization: Recent systematic reviews and meta-analyses find that overall performance during acquisition, retention, and transfer tests in sports is largely unaffected by these specific practice schedules. \[1]

Constrained conditions: True contextual interference effects mostly appear in tightly controlled laboratory tasks rather than complex, real-world athletic environments. \[1, 2, 3, 4]

2026-08-04 12:44:53 From Monty Krieger to Everyone:

Overstated binaries: The rigid dichotomy between blocked and random practice ignores individual differences, skill complexity, and the nuanced, optimal levels of variability required for true learning. \[1]

For a detailed review of the research paper challenging this belief:

2026-08-04 12:48:24 From Beth Baker to Everyone:

Isn’t that the value of stroke counting and getting a time?

2026-08-04 12:48:45 From Beth Baker to Everyone:

It doesn’t have to feel good to have a good time coupled with a good stroke count.

2026-08-04 12:55:34 From Cynthia Smith to Everyone:

Harder for senior masters (65-80 years old) to tell the difference between sore and injured. Coaches asking questions when they see stroke degrading fairly quickly can intervene before the swimmer realizes they have a new injury.

2026-08-04 12:55:53 From melinda Wolff to Everyone:

Who remembers the days of the "ExerGenie" - hurts one's shoulders yet the poster in the dryland room stated, "No Gain, No Pain." Several shoulder surgeries later ... I was one of those 13 yo's who never complained of pain.

2026-08-04 12:56:19 From Coach Dan . to Everyone:

No is trying any more -

maybe it is because people are not getting out of the pool 'falling down' on the pool deck after practice

2026-08-04 12:57:35 From melinda Wolff to Everyone:

Excellent advice, Dave!

2026-08-04 13:00:16 From Coach Dan . to Everyone:

I like this (also talked about in those books)

2026-08-04 13:01:35 From Coach Dan . to Everyone:

I think doing both of these on this topic was really good

2026-08-04 13:02:22 From Cynthia Smith to Everyone:

Good discussion, thanks.

2026-08-04 13:03:45 From Coach Dan . to Everyone:

Yes, Euro and Pan Pax next week

2026-08-04 13:03:45 From Julie Phillips to Everyone:

Thank you!


Aug 4, 2026 - How Can We Effect Change in Our Swimming? 

**Why Is It So Hard to Change?**

**Slide show download**

**KeyNote**

<https://sinosend.com/w/nRC0zOo>

**PowerPoint**

<https://sinosend.com/w/zwgLshG>

Too often, athletes think that success comes from working harder, longer, faster, or under more extreme conditions.  More often, success comes when an athlete learns the correct things to focus on – and they’re usually the most basic and simple things -- and then commits to doing them correctly over and over and over again.  Our instinct for hard work is often at war with the quest for feel for the water and an instinct for speed.  Join us this week as we talk about why it’s so hard to make lasting change in our swimming.  

 

**Monday**

Discovering Freestyle Efficiency Step 1

<https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1>

 

**Tuesday**

Freestyle Drill:  Balance Progression

<https://www.goswim.tv/lessons/2237-freestyle-balance-progression>

 

**Wednesday**

Freestyle Drill:  First Breath

<https://www.goswim.tv/lessons/1483-freestyle-first-breath>

 

**Thursday**

Freestyle Drill:  Head Position

<https://www.goswim.tv/lessons/1918-freestyle-head-position>

 

**Friday**

Freestyle Drill:  Disappear Behind Your Hand – Bonus Edition

<https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition>

 

**Saturday**

Building a Better Pushoff:  Hand Lock and Headlock

<https://www.goswim.tv/lessons/2980-handlock-and-headlock>

 

**Sunday**

Joao de Lucca:  Flip Turn – Step 1 – The Approach

<https://www.goswim.tv/lessons/2070-flip-turn-step-1-the-approach>


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