Visit the [**Hydrowing website**](https://hydrowing.com) for more information and BUY ONE or more!

**Meeting Focus**

*   Underwater dolphin kicking and its increasing importance in competitive swimming.
*   Use of race data to examine stroke cycles, breakout distance, underwater velocity, and swim velocity.

**Technical Foundations**

*   Keep the movement compact, simple, and core-driven.
*   Stabilize the head, arms, hips, and feet during head-lead, back, and hand-lead positions.
*   Use snorkels and fins to support body position and longer practice efforts.
*   Address excessive neck breaks, oxygen management, flexibility, and control of the undulation.

**Training Applications**

*   Practice quarter turns and ownership of multiple rotation angles.
*   Use monofins and overloaded resistance to develop power while maintaining a stable front end.
*   Apply **Tempo Trainer** settings to progress from large-amplitude U and V movements at slower rates toward faster, smaller movements.
*   Assign each swimmer a repeatable underwater pattern for every length and adjust dolphin-kick tempo to identify efficient breakout points.
*   Use nose clips when appropriate to extend underwater distance and reduce air loss.

**Hydro Wing Discussion**

*   **James** described the product’s development from a North Carolina State senior design project and his underwater training background with **Braden Holloway**.
*   The tool can be used with air or water, fins, parachutes, drag resistance, and snorkels.
*   Demonstrated applications included the Waterworm drill, perpendicular kick, kayak drill, pull work, kickboard work, breaststroke kick, and underwater dolphin or fish kick.
*   The meeting also covered how to push off while placing both hands into the wing and the need for clearer instructional coverage of that transition.

**Closing Context**

*   **Glenn** noted that the next meeting would be skipped because of the Chicago River swim and travel to China, with the next session expected in approximately two weeks.


How to Perfect Your Underwater Dolphins Once You Know the Basics

**Counting Strokes and Technique Adjustments**

 

Glenn introduces the concept of counting strokes as a fundamental technique for all swimmers, regardless of their level.

He explains how to count strokes in breaststroke and freestyle, focusing on the distance per cycle and the importance of consistent push-off distances.

Glenn demonstrates how to reduce stroke count by improving body position and reducing friction and resistance.

He discusses the challenges of changing distance per cycle in butterfly and backstroke compared to freestyle and breaststroke.

 

**Short Release Butterfly and Backstroke Techniques**

 

Glenn introduces the concept of short release butterfly, where the hands are released early to the side, making the stroke feel easier and less tiring.

He explains the benefits of short release butterfly, including reduced shoulder tension and improved power transfer.

Glenn discusses the importance of nose clips in backstroke to prevent water from entering the nose and improving head stability.

He shares a personal anecdote about using nose clips to improve his own swimming and the positive impact it had on his performance.

 

**Head Stability and Nose Clips in Backstroke**

 

Glenn emphasizes the importance of head stability in backstroke, noting that many swimmers struggle with keeping their head back to avoid water entering their nose.

He explains how nose clips can help swimmers maintain head stability and improve their overall performance in backstroke.

Glenn shares a test method used at camps to determine if swimmers can hold air in their nose, which indicates their need for nose clips.

He discusses the impact of nose clips on underwater dolphin kicks and the importance of maintaining a stable head position.

 

**Breaststroke Technique and Thumb Lock**

 

Glenn highlights the importance of maintaining a straight arm position in breaststroke, especially during the extension phase.

He introduces the thumb lock technique to help swimmers achieve a straight arm position by using the leverage of the thumb to squeeze the elbows in.

Glenn explains the process of teaching swimmers the thumb lock technique and gradually transitioning them to the straight arm position without the thumb lock.

He emphasizes the importance of minimizing resistance out front to improve overall efficiency in breaststroke.

 

**Freestyle Technique and Balance**

 

Glenn discusses the importance of balance and timing in freestyle, using Matt Target's high-speed sprint stroke as an example.

He explains how to teach young swimmers to harness the whole machine by focusing on the timing and balance of the stroke.

Glenn emphasizes the importance of breathing while extended and the role of the lats in driving the stroke.

He shares insights from top swimmers like Caeleb Dressel, who have multiple strokes for different distances and speeds.

 

**Repetition and Practice in Swimming**

 

Glenn stresses the power of repetition in swimming, noting that swimmers have countless opportunities to practice their technique in practice.

He explains the importance of practicing the entire turn, including the push-off and the entry into the water, to ensure a clean and efficient start.

Glenn shares tips for teaching swimmers to enter the water with a clean body line, emphasizing the importance of a circular entry.

He discusses the benefits of practicing the entire turn in practice to improve performance in races.

 

**Starting Blocks and Entry Techniques**

 

Glenn introduces the concept of starting blocks and the importance of a powerful dynamic jump to begin the race.

He explains the process of teaching swimmers to fall into the water with a small splash, emphasizing the importance of a clean entry.

Glenn shares a favorite shot of a swimmer entering the water with a perfect circular entry, highlighting the importance of a clean body line.

He discusses the benefits of practicing the entire start in practice to ensure a clean and efficient entry in races.

 

**Open Turns and USA Swimming Rules**

 

Glenn discusses the importance of practicing open turns in practice to ensure a clean and efficient turn in races.

He explains the USA Swimming rules regarding the backstroke turn, noting that swimmers must roll at least to the side before starting to swim.

Glenn shares an anecdote about a swimmer who was DQ'd for having a 45-degree angle at the backstroke turn, highlighting the inconsistency in officiating.

He emphasizes the importance of understanding and following the USA Swimming rules to avoid disqualifications.


Sept. 8, 2026 -  Season Start - The One Thing

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.


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