The Space Between the Strokes

If “music is the space between the notes,” a concept often attributed to Claude Debussey (and to Glenn’s Mom, an accomplished singer), then is swimming the space between the strokes?   Join us this week as we talk about how to tune in to what happens BETWEEN strokes – those moments when you’re not pulling or kicking, but simply letting your body move through the water.

⚙️ **3. What Happens to Velocity**

If you imagine two shapes of equal frontal area and force:

• A **streamlined ellipse/tapered body** keeps flow attached → less drag → more velocity for same power.

• A **vertex-ended body** creates early separation → more drag → less velocity for same power.

Quantitatively, the difference can be large:

• For smooth vs. blunt-ended shapes of the same size, drag coefficients (C\_d) differ roughly **0.04 vs. 0.4–0.6** —

a **10× difference** in drag for the same frontal area.

That’s why swimmers — and fish — have rounded, tapered shoulders, hips, and feet, not sharp corners.

⸻

🧠 **4. Swimmer Application**

• **Head and hands:** Pointed enough to part the water cleanly.

• **Shoulders and hips:** Rounded and rotating to delay flow separation.

• **Feet and toes:** Together and streamlined at the finish of each kick to minimize vortex shedding.

Every time a limb creates a “vertex,” you get a small *mini wake* that eats velocity.

Smooth rotation and body alignment help those wakes reattach or dissipate cleanly.

⸻

🏁 **5. In plain words**

**Vertices are velocity killers** —

they cause water to peel off too soon, create turbulence, and waste energy you could’ve used for forward motion.

A swimmer’s goal is to **replace sharp transitions with smooth, continuous curves** — exactly how a dolphin or torpedo keeps water hugging its body until the very end.

**Monday**

**All Strokes: Practice Pushoffs**

Pushoffs.  Streamlines.  Glides and underwaters.  Stretches of time on EVERY length when you’re not pulling or kicking but simply allowing your body to glide through the water.  The SHAPE of your body will determine how well you maintain your momentum.

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

**Tuesday**

**Kelsi Worrell: Butterfly Full Body**

Watch closely for the moments when Kelsi is not pulling or kicking.  Her body is in balance, allowing her to take full advantage of the pull and kick that she’s setting up in each “in between” moment.

<https://www.goswim.tv/lessons/2322-butterfly-full-body>

**Wednesday**

**Margaret Hoelzer: Backstroke Full-Body Rotation**

Watch for the moments just before Margaret Hoelzer initiates her catch.  Her body is balanced and horizontal.

<https://www.goswim.tv/lessons/933-backstroke-full-body-rotation>

**Thursday**

**Brendan Hansen: Streamline Timing**

In this clip, try not to watch the kick or the pull.  Focus only on what happens between the kick and the pull.  Watch for the streamline.

<https://www.goswim.tv/lessons/237-streamline-timing>

**Friday**

**Joao de Lucca: Freestyle Extension**

For Joao de Lucca, swimming happens between pulls – during the extension.

<https://www.goswim.tv/lessons/2053-freestyle-extension>

**Saturday**

The defining aspect of James Guy’s freestyle is not his pull or kick.  It’s his bodyline during extension, the moments when he is moving forward in horizontal balance.

<https://www.goswim.tv/lessons/2579-freestyle-full-body>

**Sunday**

**Kara Lynn Joyce: Learn to Swim Soft to Go Fast**

To feel what happens between strokes, three-time Olympic sprinter Kara Lynn Joyce slows down.  It’s all about bodyline, head position, hand entry, catch, and technique.

<https://www.goswim.tv/lessons/661-learn-to-swim-soft-to-go-fast>


Nov. 11, 2025 - The Space Between the Strokes

**Back-to-Breast Turns**

Join us this week as we give teaching progressions for all four versions of the back-to-breast turn:  open turn, spin (or bucket) turn, somersault turn, and crossover turn.  Thank you, Steve Haufler for providing clear instruction and visuals!

**Monday**

**Haufler Turns:  Teaching Ready Position and Pushoff – Ready Position**

The key to learning all five of the open turns, including the back-to-breast turn, is to master “Ready Position.”  Steve Haufler gives us visuals and key words for teaching this skill.

<https://www.goswim.tv/lessons/754-teaching-ready-position-and-pushoff-ready-position>

**Tuesday**

**Haufler Turns: Teaching Ready Position and Pushoff**

Here’s how to take your swimmers from “Ready Position” to actual pushoff.

<https://www.goswim.tv/lessons/755-teaching-ready-position-and-pushoff-ready-position-push-off>

**Wednesday**

**Haufler Turns:  Teaching Progression for Back-to-Breast Open Turn**

We love Steve’s 5-step progression for teaching the Back-to-Breast Open Turn.

<https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn>

**Thursday**

**Haufler Turns:  Teaching Progression for Back-to-Breast Spin Turn**

Here’s Steve’s 5-step progression for teaching the Back-to-Breast Spin Turn, sometimes called a “bucket turn.”

<https://www.goswim.tv/lessons/762-teaching-progressions-for-back-to-breast-turns-spin-turn>

**Friday**

**Haufler Turns: Teaching Progression for Back-to-Breast Somersault Turn**

Here’s Steve’s 5-step progression for teaching the Back-to-Breast Somersault Turn.  This is *not* a crossover turn, which will be covered in Saturday’s video.

<https://www.goswim.tv/lessons/761-teaching-progressions-for-back-to-breast-turns-somersault-turn>

**Saturday**

**Haufler Turns:  Teaching Progression for the Back-to-Breast Crossover Turn**

Steve’s 5-step progression for teaching the Back-to-Breast Crossover Turn.

<https://www.goswim.tv/lessons/763-teaching-progressions-for-back-to-breast-turns-crossover-turns>

**Sunday**

**Haufler Turns: World’s Best Drill for Improving Your Open Turns**

We agree.  This is the world’s best drill for improving your open turns, including the back-to-breast turn.

<https://www.goswim.tv/lessons/765-the-world-s-best-drill-for-improving-your-open-turns>


Oct. 28, 2025 - Back-to-Breast Turns

**Freestyle Flip Turns – Be Ready to Push Off When Feet Hit the Wall**

One skill that separates a good flip turn from a GREAT flip turn is the ability to push off instantly when your feet hit the wall.  This week we look at elite examples of this skill, and offer some drills for improving your own flip turns.

**Monday**

**Ricky Berens: Flip Turn Foot Placement**

Hit the wall with the balls of your feet and be ready to JUMP off the wall.

<https://www.goswim.tv/lessons/1618-flip-turn-foot-placement>

**Tuesday**

**Jason Lezak:  Turns**

Silent clip with multiple angles of Jason Lezak executing flip turns.

<https://www.goswim.tv/lessons/358-turns>

**Wednesday**

**Kara Lynn Joyce: Flips Flips Flips**

This particular type of mid-pool flip, demonstrated by 3-time Olympic sprinter Kara Lynn Joyce, is highly effective at improving your ability to push off as soon as your feet hit the wall.

<https://www.goswim.tv/lessons/671-bonus-flips-flips-flips>

**Thursday**

**Kristian Golomeev: Jump Flips**

Jump Flips will improve just about every aspect of your flip turn: speed, tightness, and timing.

<https://www.goswim.tv/lessons/2272-jump-flip>

**Friday**

**Scott Tucker:  Bonus Turns**

Scott Tucker demonstrates exceptional timing on his flip turns, being in position to push off as soon as his feet hit the wall.

<https://www.goswim.tv/lessons/692-bonus-turns>

**Saturday**

**Joao de Lucca: Joao Pause Flips**

Great flip turns are about timing and a solid, direct push off.  Joao de Lucca uses this “flip-and-freeze” drill to hone his skills.

<https://www.goswim.tv/lessons/2188-freestyle-joao-pause-turns>

**Sunday**

**Joao de Lucca: Underwater Flips**

This is a demanding drill, but will help you develop speed, tightness, and timing in your flip turns.

<https://www.goswim.tv/lessons/2168-underwater-flips>


Oct. 21, 2025 - Freestyle Flip Turns

The start of a new season is the perfect time to focus on skills rather than training.  At the top of the list are TURNS…and there are SEVEN turns that every swimmer needs to know.  This week we focus on five of the seven turns – the open turns: (1) Fly to Fly, (2) Fly to Back, (3) Back to Breast (open version), (4) Breast to Breast and (5) Breast to Free.

**Monday**

**All Strokes Drills (The Seven Competitive Turns)**

Here’s a quick overview of the seven turns that every competitive swimmer needs to know.

<https://www.goswim.tv/lessons/1927-all-strokes-the-seven-competitive-turns>

**Tuesday**

**James Guy: Butterfly Turn**

James Guy offers a master class in how to execute a Fly-to-Fly open turn.

<https://www.goswim.tv/lessons/2607-butterfly-turn>

**Wednesday**

**Shanteau (BONUS TURNS – Butterfly to Backstroke)**

For a closeup view of the Butterfly-to-Backstroke transition turn, we turn to US Olympian Eric Shanteau.

<https://www.goswim.tv/lessons/743-bonus-turns-butterfly-to-backstroke>

**Thursday**

**Haufler Turns (Teaching Progressions for Back-to-Breast Turns –Open Turn)**

Here’s Steve Haufler’s 5-step teaching progression for the Back-to-Breast open turn.

<https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn>

**Friday**

**Sarah Katsoulis: Breaststroke Turn**

Aussie Olympian Sarah Katsoulis demos how to place and use the hands for a flat-wall, Breast-to-Breast Turn

<https://www.goswim.tv/lessons/1829-sarah-katsoulis-breaststroke-turn>

**Saturday**

**Turn Drill: Hot Hand Open Turn**

If you swim in the USA, where most pools have a gutter or “lip,” you should USE THE LIP.  Here’s how to do it without climbing up and out of the pool!

<https://www.goswim.tv/lessons/2187-turns-hot-hand-open-turn>

**Sunday**

**Sandeno & Vendt (Breast to Free Turn)**

Closing out the week with a silent clip of US Olympians Erik Vendt and Kaitlin Sandeno executing the breast-to-free transition turn. What catches our eye is how quickly they get one hand off the wall, and how low they keep the head during the turn.

<https://www.goswim.tv/lessons/567-breaststroke-freestyle-transition>

**App Update and Athlete Onboarding**

Glenn discussed the recent app update and emphasized the importance of athletes using the app for data entry rather than coaches. He mentioned conducting onboarding sessions for athletes, parents, and teams, and introduced a new data access system for age group parents, offering both basic and pro levels of data access. Glenn shared his pride in his wife Rachel's performance at her first dual meet, highlighting Northwestern's impressive results and pool records. He encouraged anyone with questions about the app to schedule a demo with him or Alex.

**Swimming Season and Technique Insights**

Glenn discussed the successful start of the swimming season and highlighted the positive atmosphere during a recent tri-meet, which included an unexpected feature in the New York Times. He then focused on teaching techniques for competitive swimming turns, emphasizing the importance of using gutters in U.S. pools and the advantages of proper technique. Glenn also shared insights from observing elite athletes like James Guy and Eric Chanteau, noting differences in their techniques despite similar coaching. He concluded by expressing his personal motivation to help people reach their potential and achieve happiness through swimming.

**Optimizing Swimming Techniques**

Glenn discussed techniques for swimming with minimal resistance, focusing on the importance of proper hand and foot placement, as well as the lack of resistance in Eric Chanteau's swimming style. He emphasized the significance of cutting a path with the knees and opening the feet at the last possible second to optimize performance. Glenn encouraged viewers to apply these techniques in their swimming or teaching practices to reach their full potential.

**Backstroke Turn Technique Training Session**

The meeting focused on teaching swimmers the back-to-breaststroke turn technique, emphasizing the importance of the ready position and practicing with both hands. The discussion covered different types of turns, including flat wall and gutter turns, with specific attention to hand positioning and leverage. The group watched videos of elite swimmers demonstrating proper technique, particularly highlighting the need for quick hand release off the wall to prevent slipping. The session concluded with a demonstration of a staggered hand turn by Brendan McHugh, an elite breaststroke swimmer, showcasing advanced techniques for experienced athletes.

**Swimming Techniques and Turn Improvements**

The group discussed swimming techniques, focusing on wall touches and turns. Helen and Glenn emphasized that simultaneous wall touches are illegal and difficult for officials to enforce, advising swimmers to simply tap the wall and move on. Barbara shared a video of Brendan executing a fast and low breaststroke turn, which Glenn praised for its speed and technique. The conversation concluded with a discussion about the evolution of swimming techniques in college and professional levels, noting the increased speed and efficiency of modern turns.

**Swimming Turns and Speed Techniques**

The discussion focused on swimming techniques, particularly turn approaches. Mark and Mike discussed how elite athletes maintain speed through turns rather than slowing down in anticipation, comparing it to a ball bouncing off a wall. Mike explained that teaching turns involves simple principles like changing direction quickly and making stroke adjustments before the turn, while Glenn shared an anecdote about Shemanovic being DQ'd due to his unusually fast turns. The conversation concluded with a discussion about the importance of dryland training, particularly core work, to help swimmers maintain speed and execute turns effectively.

**Swimming Turns: Research and Techniques**

The group discussed swimming techniques, focusing on spin turns and their superiority to traditional turns, as supported by research from Gary Hall Sr. They explored the mechanics of different turns, including breaststroke and butterfly, emphasizing the importance of teaching swimmers the difference between legal and optimal turns. Barbara suggested focusing on the crossover turn in the next session, while Beth shared insights from using a small 3-lane pool for WITs, highlighting the impact of timing and technique. The group agreed to plan content for the next meeting, considering topics like reverse butterfly or maintaining momentum into the wall.


Oct. 14, 2025 - Open Turns

Here is a quick demo of what happens when a parent films a video from the stands with the GoSwim app. This example has the demo parent actually adding stroke and turn data to the swim and how it's shared to the coach.


Parent Filming from Stands

In the GoSwim app, when you're adding data during a race, you'll be adding BASIC data. This means that as soon as the race is completed, you will have usable data. The only thing missing will be the 15-meter mark.

If you find it necessary to add the 15-meter mark for your swimmer, navigate to the race in the Gallery, click the data button, and then the PRO button at the top of the page. Then in the timeline, hold down the 15-meter flag marker and scroll the lane-line adjuster until your swimmer's head crosses the 15-meter marker on the lane-line. Tap the screen anywhere, and then do this for each lap of the race.

SAVE the data in the lower right-hand corner of the app. Next, you can update the underwater velocity by dragging the red marker in the timeline to the exact breakout point for your swimmer on each lap. This will give you the exact breakout distance and underwater velocity of every length for your swimmer.

This updates all of your data to PRO-level accuracy.

While this level of accuracy is good, it's not necessary to get solid recommendations in the educational videos or feedback from the GoSwim system. Long-term and for younger swimmers, the initial basic data you'll receive from your basic data will be more than sufficient to help your swimmer on their journey to better swimming.


Basic vs. Pro Data

Building Stability and Connection with Weights, Tethers, and Buckets

Weights, tethers, and buckets are great for building strength, but can do so much more!  Join us this week as we look at how these tools can be used to build core stability and increase your feel for the water.

Monday

Turn Drill: Stretch-Cord Walls

Adding a bit of resistance focuses the mind on just how much force you need to apply to your pushoffs.

<https://www.goswim.tv/lessons/2308-turns-stretch-cord-walls>

Tuesday

Turn Drill: VAST Pushoffs

Swim tethers are an excellent tool for achieving better velocity off each wall.

<https://www.goswim.tv/lessons/2077-turns-vast-pushoffs>

Wednesday

Turn Drill: Stretch-Cord Turns

How tight should you tuck the knees on an open turn?  Stretch-Cord Turns will help you identify – and strengthen -- the critical muscles.

<https://www.goswim.tv/lessons/1695-turns-stretch-cord-turns>

Thursday

Breaststroke Drill: Band Kick

This simple tool will help you set up a smaller, less resistive breaststroke kick.  And will help you develop feel for the water in your ankles and feet.

<https://www.goswim.tv/lessons/837-breaststroke-band-kick>

Friday

Freestyle Drill: Learning Stability with Weights

Here’s how to use weights to get a feel for horizontal bodyline.

<https://www.goswim.tv/lessons/2695-learning-stability-with-weights>

Saturday

Pull Buoy to Swim Stability with Weights – 4

Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline.

<https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights>

Saturday

Pull Buoy to Swim Stability with Weights – 4

Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline.

<https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights>

Summary

Resistance Training in Swimming

Glenn shared personal experiences about using resistance training in swimming, including his use of stretch cords to improve stroke timing during his swimming career. He recounted a story about pulling a mile breaststroke with a bucket tied to his ankles, which Rachel's new swimmer confirmed was true, leading Glenn to reflect on the accuracy of his memories from 40 years ago.

GMX7 Resistance Trainer Demo

Glenn demonstrated the GMX7 resistance trainer, which allows variable resistance training in both directions, and shared a discount code (GOswim10) for 10% off. He showed several resistance training exercises, emphasizing the importance of proper wall push-offs and turns, and explained how resistance training can help swimmers improve their technique. Glenn also discussed the value of learning from all coaches and respecting different training methods, regardless of their origin.

Swimming Techniques and Turn Corrections

Glenn discussed swimming techniques with Melinda, focusing on foot positioning and leg cramps. He emphasized keeping heels off the wall and avoiding flat-footed pushing off. Glenn also addressed illegal swimming turns, expressing concern about coaches teaching non-simultaneous hand turns. He demonstrated exercises using TheraBands to improve breaststroke kicks, emphasizing the importance of mental engagement from athletes. Finally, Glenn showed a technique involving weighted swimming to engage the core and maintain proper body position, using scuba weights held in front of the swimmer.

Advanced Swimming Training Techniques

Glenn and Beth discussed various weight options for a training exercise, including small medicine balls, water bottles, and rocks. Glenn demonstrated a complex exercise involving buoyancy, weights, and rotation, emphasizing the importance of core stability over using kicks to correct imbalance. He showed footage of Michael Phelps performing an outside-in dolphin kick with a 25-pound weight, highlighting the power generated from the legs. Glenn also shared techniques for maintaining water feel during tethered swimming, using stationary sculling and alternate sculling exercises. Finally, he presented extreme training methods involving heavy resistance, such as pulling buckets and wearing weights, warning against attempting these exercises without proper experience and guidance.

Swimming Technique and Resistance Training

The group discussed the use of resistance training in swimming, with Aleks sharing his experience using parachute sets to improve swimmers' technique, particularly their catch. Glenn noted the shift in elite swimming towards emphasizing length and elegance over pure power, citing observations from watching Northwestern and British national team practices. The discussion concluded with Nancy suggesting a topic for next week's meeting about t-shirts in swimming coaching, though Barbara hadn't yet finalized her topic.

Swimming Equipment and Technique Discussion

The group discussed swimming equipment and techniques, focusing on the use of t-shirts, leggings, and drag suits in swimming. Glenn shared his personal experience with pantyhose affecting his breaststroke timing, while Aleks emphasized the importance of keeping resistance off swimmers' bodies, especially for younger children. The team also discussed using equipment like parachutes in warm-up pools, with Aleks noting that designated equipment lanes are often available at meets. Glenn announced new updates to the Pro and Basic data apps, which caused some initial confusion for Aleks at a recent meet. The conversation ended with Glenn mentioning that Rachel would have a manager filming her first meet of the weekend, and William had a question for Glenn that would be addressed after the recording.


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