[**After watching the video, take a short quiz to test your understanding.**](https://forms.gle/d7at1xv3u3w8BJAW9)

When reaching forward in freestyle, the hand needs to fly straight, not up or down, but just straight.

**Why do it:**

When setting up the stroke in front, some young swimmers allow the hand to rise up to create an early connection. This is a natural desire that the swimmer should become aware of.

**How to do it:**

1 - Start by asking the swimmer to discover resistance by focusing their attention on the extended arm.

2 - While just kicking on the side, move the hand UP and feel the pressure of the water pushing under the arm.

3 - Move the arm down and feel the water pushing on the top of the arm.

4 - Continue to experiment with raising and lowering the arm to feel the resistance of your extension, gradually finding the position where the water releases the arm, and it just flies forward.

**How to do it really well (the fine points):**

Most this to slow swimming, or alternate a length of discovery, with a length of swimming. To make sure the focus is on discovery, and eventually driving the hand forward, we tried to stabilize the swimmer with a snorkel and fins. This releases the pressure of trying to develop propulsion from the pull, and can help focus the athlete on what’s going on out front.


Freestyle - Finding Resistance

[**After you watch the video, take a short quiz.**](https://forms.gle/fdbGRzykHNgMiHjm9)

When we look at all the parts of Bruno’s stroke, from fingertips to toes, several things stand out. His head is low. His body rides high on the water. His hips are visible with each rotation of the torso and core.

But what REALLY catches our eye is Bruno’s singular focus on driving each hand into full extension…on every single stroke. When Bruno swims slowly, this extension is all he thinks about. And it’s all he NEEDS to think about because it causes his body to rotate, it helps him achieve a horizontal body line, and lets him move forward with minimal effort from the kick and pull.

When Bruno picks up the pace, the legs become more active and engaged. But Bruno is still focused intently on driving his fingertips forward. When we freeze-frame at the point of maximum extension, Bruno’s line is beautiful. The line from fingertips to armpit is perfectly level and horizontal. This line extends through the hips and legs all the way to the feet. Bruno seems to have developed a heightened feel for this position and he gets to it as quickly as he can on every arm stroke. Being level like this helps him “sail” through the water. By extending fully out front, the rest of his body levels out and he gets out of his own way.

At this increased pace, notice that Bruno’s head is still low and that his hips ride high in the water. At sub-race pace, he works on staying as long and level as possible. While he will breathe very little in a 50-meter race, he works on having a low, efficient breath for his 100-meter races.


Freestyle - Full Body - Bruno

[**After you watch the video, take a short quiz.**](https://forms.gle/TsaiH51zNUwpQvQk9)

This week's theme is the freestyle line. And there's a specific exercise that we do in here to work on that. And it's called Give me one, basically, what we do is we turn the water on, and the athlete is allowed to come up and take one stroke. And the goal is to stay in the same spot for as long as possible. So what you have to do is you have to rotate to your side, extend the arm, you're not allowed to kick, you're just supposed to hold that line until the water starts to push you back. Once you've done that enough, and you've done it to both sides, and you've had some good experience with it, then we graduate to give me two, which is basically right before you start to get pushed back, you take a second stroke, and you switch to the other side, we graduate that again, give me four into the point where there's no stopping of the line of the recovery happens immediately. And the swimmer continues to swim focusing on the line. Now usually this is done only to about eight to 10 strokes to really maximize the line. It's a slow stroke rate, really trying to get to your side and experience how to not create resistance. And so if you're doing this in a normal pool, sometimes it's good to do with a snorkel so that you can practice it more and more. And so you're just really, really, really trying to hold that line. And you know to experience as best line as possible, or the best line that you can get. And then carry that into your freestyle swimming. Now we'll also do this for breaststroke. So it's the same setup. And so I'll do that again for breaststroke as well. In that, the line and breaststroke and freestyle are so incredibly important that you want to make sure that you're doing it right. So let's give it a shot.

So that's it, you're basically trying to strain the line strain technique, stress it so that you're trying to move, but you're limiting stroke rate so much to the point that you have to be very exacting on the line. Again, when you get back into regular swimming. Hopefully, you've practiced this enough that you carry some of that in with you and your stroke is better


Freestyle-Breaststroke - Give Me One!

[**After you watch the video, take a short quiz.**](https://forms.gle/cnGA8PgnJMkq3ebM9)

Because it’s so important, we’re going to revisit core stability in freestyle again.

**Why do it:**

Making sure your body is in near-perfect alignment while swimming freestyle means that the movements you make with your arms and legs have a better chance of being productive for moving you forward.

**How to do it:**

**1 -** This is a quick progression you can do during a freestyle set. Start with the pull buoy between the thighs like normal.

**2 -** Next, lower the pull buoy to between the knees, keeping the toes pointed and legs held tightly together.

**3 -** Move the pull buoy to between your feet. Maintain a stable body line through this part, and don’t allow the hips to fall.

**4 -** Swim with STRAIGHT LEGS, no kicking or as little as possible. Focus on the entire body, from the shoulders, torso, hips and legs, all rotating together. 5 - Start to add a small kick and swim.

**How to do it really well (the fine points)**

You’re really thinking about your stomach and hips through this exercise. When you’re drilling, and when you get to swimming, you should feel the hips engaged, or touching the surface on each rotation.


Freestyle - Balance Progression

[**After watching the video, take a quick quiz!**](https://forms.gle/QXMCmDpgBgRNxMBF8)

Learning to reach your goals, starts with learning to reach in the pool.

**Why do it:** Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a slippery line to glide through the water, which requires balance, and a sense of flying, will allow you the ability to make decisions later on efficiency or speed.

**How to do it:**

**1** - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.

**2** - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.

**3** - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.

**How to do it really well (the fine points):** If you're true to the goal of extension, other parts of your stroke will fall into line. By trying to push the hand forward with a bit of intensity, you'll create a better, more direct pull. Focusing on the pull can lead you to shorten the extension, and start you down a path of instinctual reaction to moving through the water.

When the focus is only on extension, there are other aspects of the stroke that start to come together. Better balance will help you drive the hand forward in a more direct line. You'll also connect the arm to the body rotation, which will ultimately give you a more powerful pull.

Youthful exuberance leads swimmers to focus on fast turnover and the pull. Age and wisdom know that it's better to start with the understanding of a full stroke as early in the learning process as possible, then make adjustments as the swimmer grows older.


Freestyle - Reach Full Extension

**How to Improve Freestyle Distance Per Cycle**

Improving your Distance Per Cycle (DPC) is not *necessarily* about kicking harder, pulling harder, or exerting more energy.  It’s about making certain technique changes that require focus rather than force, brain power rather than brawn.  This week we focus on technique changes that make a difference to DPC, that help you move through the water with less resistance.

**Monday**

**Free Drill: Disappear Behind Your Hand**

Improving freestyle DPC comes down to getting out of your own way.  Here’s how to visualize it.

<https://www.goswim.tv/lessons/1869-freestyle-disappear-behind-your-hand>

**Tuesday**

**Free Drill: Head Position**

Improving freestyle DPC can be as simple as changing your head/eye position.

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

**Wednesday**

**Free Drill:  Finding Resistance**

Improving freestyle DPC gets easier when you train the hand to fly straight, not up or down.

<https://www.goswim.tv/lessons/2278-freestyle-finding-resistance>

**Thursday**

**Free Drill:  Reach Full Extension**

Reaching full extension is foundational for swimmers at every level.  Here’s how to create a slippery line to glide through the water and improve your DPC.

<https://www.goswim.tv/lessons/1923-freestyle-reach-full-extension>

**Friday**

**Free Drill: Balance Progression**

Improving freestyle DPC is easy when you can swim in perfect alignment, allowing your kick and pull to provide propulsion rather than resistance.

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

**Saturday**

**Glenn EP:  Give Me One!**

Improving freestyle DPC is all about finding and riding your LINE.

<https://www.goswim.tv/lessons/3255-freestyle-breaststroke-give-me-one>

**Sunday**

**Bruno Fratus:  Full Body**

Bruno Fratus has mastered bodyline, head position, extension, high hips, rotation, and getting out of his own way.  Here’s where you’re headed when working on improving DPC.

<https://www.goswim.tv/lessons/2375-freestyle-full-body>

**Swimming Alignment and Resistance Techniques**

Glenn discusses the concept of "disappearing behind your hand" in swimming, highlighting an athlete who demonstrates excellent alignment with the lane line on the pool bottom. He emphasizes the importance of staying narrow while swimming through water, comparing water resistance to Velcro, and notes that distance per cycle depends on how clean swimmers are between actions. Glenn also points out that while the concept helps swimmers visualize proper technique, they should be careful not to lift or cross over their arms when trying to implement this idea.

Proper Head Position in Swimming

Glenn discusses head position in swimming, explaining that the ideal position is when very little of the head is visible above water, creating a natural and comfortable neck position. He contrasts this with older swimming techniques where swimmers were taught to keep their head higher with water level just above the goggles. Glenn notes that after extensive observation across the country, he and Rachel reported to USA Swimming about an epidemic of poor head position among competitive swimmers, often caused by overcrowded lanes where swimmers keep their heads up to avoid collisions.

Head Position in Swimming Technique

Glenn discusses the importance of proper head position in swimming, explaining that swimmers naturally keep their heads up defensively but this hurts performance. He recommends asking swimmers to overcorrect by putting their heads underwater, as they typically make only small adjustments despite feeling like they've made significant changes. Glenn also shares how he tests swimmers for both efficiency (comparing regular breaststroke to breaststroke with a glide) and coachability, emphasizing that being coachable is crucial since swimmers practice mostly on their own without direct coaching supervision.

Proper Head Position in Swimming

Glenn explains the importance of proper head position in swimming, noting that a buried head position with a flat lower body line is ideal as it reduces resistance. He demonstrates that when done correctly, the head should be just below the water surface, and mentions that hair should be considered when evaluating head position as it can make the head appear higher above water. In response to Monty's question about upper body position, Glenn clarifies that proper rotation is key to minimizing surface area and resistance, adding that elite swimmers like Olympic trial qualifiers will have their hips visible at the water's surface when swimming at speed.

Arm Positioning in Swimming Technique

Glenn discusses arm positioning in swimming, focusing on the concept of "connection" to the water. He explains three key positions: the flying position (where fingertips pierce the water with the body hidden behind), the resistive position (where the arm is dropped slightly, allowing water to push it into the catch position), and the elevated arm position (which many swimmers default to). Glenn emphasizes that proper arm extension helps prevent shoulder injuries by avoiding the straight, long lever that puts strain on the shoulder. He demonstrates these concepts with a swimmer using a snorkel, recommending fins to help athletes focus on technique rather than effort. Glenn also discusses the importance of full body extension with rigid arms but relaxed fingers when swimming.

Swimming Efficiency Through Body Alignment

Glenn discusses the importance of distance per cycle in swimming, emphasizing that great sprinters master extension and efficiency rather than just power. He explains that what happens between actions—like balance, rotation, and clean lines—increases distance per cycle. Paul suggests comparing swimming to skating to help visualize the gliding concept. Glenn then demonstrates a progression exercise using a pull buoy, moving it from between the thighs to the knees and finally the ankles to teach proper body alignment and core engagement. Lana contributes insights about relaxing the arm entry, and Glenn emphasizes how this exercise develops balance that makes swimmers more efficient when they add kicks.

Hyper Focus Swimming Technique

Glenn explains the "Give me one" or "hyper focus" technique he used with swimmers in an endless pool, where swimmers practice taking one perfect stroke and maintaining position for as long as possible. The exercise focuses on body position, balance, and efficiency, gradually progressing to multiple strokes while maintaining the same quality. Glenn emphasizes that swimming success comes from maintaining the highest average velocity throughout a race rather than peak speed, and that distance per cycle and efficiency are key factors in performance.

Bruno Fratus's Elite Swimming Technique

Glenn discusses Bruno Fratus, one of the greatest sprinters in swimming history, highlighting his technique during practice. He points out Fratus's full extension, rotation, underwater head position, and arm stability that contribute to his speed despite not being "the prettiest slow swimmer." Glenn also mentions having a 90-minute conversation with Hunter Armstrong, who recently swam a 21.7 time and was excited about Glenn's app, which gave Glenn a feeling of relief rather than ego boost.

Swimming Technique and Coaching Philosophy

Glenn discusses the importance of distance per cycle in swimming, emphasizing what happens between actions like balance and extension. He shares a story about a young swimmer who believed in USRPT (Ultra Short Race Pace Training) as the only scientifically proven method, explaining that such focused training might work one-on-one but is challenging with large groups where only a few athletes fully follow instructions. Glenn highlights that coaching is about teaching patience, discipline, and consistency, comparing it to a fable about a Kung Fu student learning foundational skills. Barbara agrees to present on stroke counting for next week's meeting, which will return to its normal time of 12:00.


August 12, 2025 - How to Improve Freestyle Distance Per Cycle

**October 5, 2025 - Aleks Fansler Meet Report & App Usage**

After filming approximately 4,000 races between Middle Atlantic LSC, Indiana LSC, and Illinois LSC long-course championships, we’re going to focus in on what Zionsville Coach and GoSwim associate, Aleks Fansler, learned when looking at preparation and meet results.

**Monday - August 7, 2025**

Stroke counting is a quick and easy way to determine if you’re still practicing swimming, rather than just going back and forth.

<https://www.goswim.tv/lessons/3043-stroke-counting>

**Tuesday - August 8, 2025**

**Tempo Trainer**

When you combine stroke counting with a consistent tempo allows athletes to dial in the right tempo with the right effort level to achieve the speed that will carry them through the entire race.

<https://www.goswim.tv/lessons/2962-tempo-trainer-how-and-why-to-use-them>

**Wednesday - August 9, 2025**

**Dolphins and Breakouts**

How many dolphin kicks do you take to maintain the highest velocity into the breakout? You shouldn’t be guessing at this, you should know this through experimentation and data.

<https://www.goswim.tv/lessons/3604-lili-start-under>

**Thursday - August 10, 2025**

**Using Data to Teach Kids**

When should you start using data in your teaching? Create a discovery situation where the athlete uses gamification and data to improve. Make them find the answers.

<https://www.goswim.tv/lessons/3577-using-the-goswim-app-to-teach>

**Friday - August 11, 2025**

**Data Testing Underwater Dolphins**

Are MORE underwater dolphins always the best answer? It all depends on the athlete’s development, their ability, and their race.

<https://www.goswim.tv/lessons/3451-data-testing-underwater-dolphins>

**Saturday - August 12, 2025**

**Back-Half Race Strategy**

Do you know your strategy prior to getting in the race? While sometimes you have to react to others, it’s always good while learning racing to have a plan. Vary the plan to find out what’s best… but don’t just hope for success.

<https://www.goswim.tv/lessons/282-back-half-race-strategy>

**Sunday - August 13, 2025**

**Train for Speed**

If you want to go fast, you need to train fast. Convince yourself in practice that the sprints MATTER! Don’t think you’re going fast, GO FAST!

<https://www.goswim.tv/lessons/354-train-for-speed>

**Summary**

**Zionsville Swim Team's Success**

Glenn and Alex discussed the success of Zionsville's swim team at a recent meet, highlighting their 5th place finish with 10 state champions and a national age group record. They praised the team's professionalism, especially in handling a controversial DQ, which Alex addressed calmly with officials by reviewing video evidence. Glenn recommended a timing system provider, Swim Nerds, to Paul for the Summer League team. The conversation ended with plans to review race footage from the meet.

**Analyzing Tyree's Underwater Performance**

Glenn and Aleks discussed Tyree, a 14-year-old swimmer, focusing on his impressive underwater performance and breathing patterns. They analyzed data from his races, highlighting his strong underwater velocity and the importance of comparing it to his swim velocity. Aleks explained their training approach, emphasizing the need to isolate variables and focus on specific skills like underwater kicking. They also discussed the use of data analysis tools to improve Tyree's performance in practice and races.

**Swimming Performance Analysis and Strategy**

Glenn and Aleks discussed a swimmer's performance in the 100 and 200 fly races, noting the swimmer's bravery and unexpected victory despite a challenging finish. They analyzed the swimmer's technique, focusing on breathing patterns and the importance of consistency in training. Glenn shared a tutorial on underwater dolphin kicks and emphasized the need for data-driven race planning to optimize a swimmer's performance. They agreed to review the medley relay race next.

**Swimmer's Butterfly Race Performance Analysis**

Glenn and Aleks discussed a 14-year-old swimmer's performance in a 200 butterfly race, analyzing data that showed minimal difference between underwater and above-water velocity. They noted that while the swimmer was not overly aggressive underwater, she made significant improvements in her final swim, achieving a best time and demonstrating a more relaxed, fluid stroke. Aleks emphasized the importance of allowing swimmers to review their data and make adjustments, which helped the swimmer improve her pacing and performance in the race.

**Swimmer's Technique and Performance Review**

Glenn and Aleks discussed a 14-year-old swimmer's performance in a 200 butterfly race, noting her consistent splits and perfect technique. They praised her ability to adjust for finals and highlighted areas for improvement, such as enhancing her underwater kicking. Glenn shared an amusing experience with ChatGPT attempting to create a line drawing of the swimmer. The discussion concluded with thoughts on how to further develop the swimmer's technique and consistency in training.

**Swimming Performance Strategy Discussion**

Glenn and Aleks discussed strategies for improving swimming performance, emphasizing the importance of experimenting with slower turns in practice rather than during meets. They analyzed a relay swim, noting that while the team was surprised to achieve a National Age Group record in the 200 freestyle, they had initially thought they had a better chance at breaking records in the medleys. Aleks highlighted the swim's impact on team morale, describing it as a thrilling start to the session that motivated the team to continue performing well.

**Enhancing 50m Freestyle Performance**

Glenn and Aleks discussed the analysis of a 50-meter freestyle race, focusing on the swimmers' techniques and performance data. They highlighted the importance of small improvements in tempo and underwater kicking, noting that even slight changes can significantly affect distance per cycle and overall performance. Aleks emphasized that consistent athletes benefit from refining these minor aspects, while Glenn stressed the potential for improvement in less experienced swimmers. They concluded by discussing the importance of using data to help swimmers identify areas for improvement and set realistic goals.

**Swimming Tempo and Technique Discussion**

Glenn, Monty, and Aleks discussed the importance of tempo and technique in swimming, particularly in the 200 fly event. They emphasized the need to experiment with tempo trainers to find the best kicking tempo for individual swimmers, considering factors like body type and limb length. Glenn shared an example of a young swimmer who struggled with maintaining a consistent pace in the 200 breaststroke, highlighting the importance of understanding and controlling tempo. The group also reviewed a medley relay that was disqualified, noting the challenges of balancing speed and technique in relay events.

**Relay DQ and Team Maturity**

Aleks and Glenn discussed a disqualification (DQ) in a relay event, where a swimmer's feet coming off the block wedge led to the DQ. Aleks explained that the rule exists for safety reasons, as both feet coming off the block could cause the wedge to detach and potentially harm the swimmer or others. Despite the disappointment, Aleks was proud of how the team handled the situation, particularly their maturity in expressing emotions away from the competition pool.

**Swimming Meet Filming and Analysis**

Alex described an incident where a swimmer aged up during a meet, preventing them from conducting a time trial, but the team handled the situation professionally. Alex explained their filming process at meets, noting they handle filming for smaller teams while leveraging the Goswim platform for larger teams where parents can film. They discussed the benefits of allowing swimmers to analyze their races independently before discussing them with coaches, finding that this approach leads to more meaningful conversations and better learning outcomes.

**IUPUI Age Group Championship Planning**

Glenn and Barbara discussed the significance of hosting age group championships at IUPUI, emphasizing its historical value and the need to appreciate such facilities. They planned to cover various factors contributing to better distance per cycle in the next meeting. Glenn shared a personal anecdote about meeting Barbara at a clinic 30 years ago. They also talked about a new app for video sharing among coaches, swimmers, and parents, ensuring compliance with privacy laws. Aleks was praised for a recent performance, and the conversation ended with plans to focus on distance per stroke in the next session.


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