**Optimal Head Position in Freestyle -- Different Ways to Achieve the Same Goal**

Every coach has said it. Every swimmer has heard it. “Get your head down!” Sometimes the key is to hear it said – or explained – in a new and different way. This week we offer several approaches to achieve the same goal. Try ‘em all and see which one “clicks.” It will be different for every swimmer.

**Monday**

**Glenn EP: Turning to Air on Freestyle**

Breathing with a simple turn of the head. No lift. No tilt. Just turn.

<https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle> 

1:48 - starting the swim

1:54 - first breath

1:55 - goggle still showing

2:00 - breath

2:01 - goggle still showing but head over-rotated

2:07 - Head turned past horizontal

2:13 - Head slight past horizontal - one goggle still in

2:16 - play at .2x - see how long the head is in the breathing position

As we slowly play to the next breath - where is the head?

2:20 - The breath - see how long the head is in the breathing position

**Tuesday**

**Haufler Toys: The Head**

Try putting a pencil in the top of the Styrofoam head. There is a feeling about this pencil – this extension – that helps people. They immediately get the visual.

<https://www.goswim.tv/lessons/703-the-head> 

:39 - mimic the head

1:03 - demo correct and incorrect head position

1:59 - working on breathing

2:10 - rotation - not lift

2:36 - the pencil - the line

2:43 - the line during the breath

3:14 - the head on a stick

**Wednesday**

**Free Drill: One-Goggle Breath**

A standard for detecting a balanced, horizontal bodyline is to look for one goggle showing during a breath.

<https://www.goswim.tv/lessons/2079-freestyle-one-goggle> 

From beginning - beautiful head rotation for breathing

:13 - Look at the orientation between the head and hips… both showing. Head slightly higher

:24 - Entire body is showing above the surface

:39 - Look at the body line underwater during the breath

:49 - Watch the body fall (compress the water)

:54 - beautiful breath 

**Thursday**

**Free Drill: Freestyle/Backstroke – Head Games**

The Minnesota Aquajets swim with a paddle on the head to imprint stable (and low) head position in freestyle.  Warning: They make this look easy.

<https://www.goswim.tv/lessons/1986-freestyle-backstroke-head-games> 

From beginning - using snorkels helps with head stability

<https://www.finisswim.com/Stability-Snorkel?quantity=1&custcol9=4>

Promo code - GOSWIMTV

:25 - Paddle on head

:36 - Turn with paddle

:41 - rotated breath with paddle

:45 - fix it and go

:58 - independent athletes - keep going

1:08 - push off, place the paddle, go

Leaders change - but everyone keeps going

**Friday**

**Free Drill: Head-Position Contrast Drills**

Try various eye and head positions so you can become aware of what happens to your bodyline and speed with each position. Somewhere in the mis will be your optimal head/eye position.

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

:21 - eyes looking down

:25 - very difficult to hide the chest even with good balance

:39 - great line

:45 - eyes up

:56 - exposing the chest

1:01 - TOO deep

1:08 - the THOUGHT of eyes down

1:17 - see the scull - not the ball (just made that up)

1:22 - look for exposed hips

experiment with various positions

1:45 - high head - hips still showing - great athletes mask

1:55 - too low

2:04 - work your way to just right

**Saturday**

**Building a Balanced Breath – Step 5**

This drill asks the swimmer to hold one arm in extension while kicking AND while breathing. The arm and hand remain MOTIONLESS during the breath, which imprints stability and optimal positioning of the head.

<https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath> 

From beginning - balanced rotation

:08 - rotated breath

:20 - slight tilt in the head - but isolated rotation

:25 - making sure to isolate the lead hand - no movement

:34 - focus on extension

:36 - extension during breathing

:41 - breathe on every stroke - if it’s bad, it’s like dominos

:55 - practice to both sides

1:07 - the more he swam, the better he got

**Sunday**

**Free Drill: Disappear Behind Your Hand – Bonus Edition**

Different ways to achieve the same goal: “Disappear behind your hand.” “Swim through a narrow tube.” “Fit your body through a circle.” “Extend the arms so that they’re parallel to the black line.”

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

:24 - smallest hole possible

:54 - direct line forward - required stable head

1:23 - watch how stable the head is while the body rotates

1:51 - think of how the body gets wider - so does the disruption of the water

2:05 - look at the bow wave

2:16 - the cone of disruption


Sept. 26, 2023 - Stable Head Freestyle Zoom

James Guy Freestyle

<https://www.goswim.tv/lessons/2578-introduction-to-james-s-freestyle>

:13 - open supple hands

:23 - fingers wavering

:38 - using fins to drive fingers

:48 - fingers open from above

Lezak Example:

<https://www.goswim.tv/lessons/355-focus>

3:05 - fingers open

Endless Pool Example:

<https://www.goswim.tv/lessons/3218-hand-position-on-extension>

1:53 - Hand positioning

Vertical Sculling

<https://www.goswim.tv/lessons/2976-vertical-sculling>

From start - sculling with buoy

:40 - sculling with fins

:48 - sculling with kick

1:00 - only moving from elbows to hands

1:15 - straight leg sculling

Intro to Strapless Sculling

<https://www.goswim.tv/lessons/2690-intro-to-strapless-sculling>

From beginning

Elbows high - palms facing back

Constant pressure

Equal in and out

Using buoy and head up 

1:16 - swimmer LOOKING at elbows

1:32 - hollowing out and accessing the lats

1:54 - pushing to the side… build purposeful feel

2:40 - Dog Dig - constant connection

Strapless Paddles - Haufler

<https://www.goswim.tv/lessons/708-strapless-paddles>

:12 - smaller square - front scull

:16 - playing while standing… just keep the paddles on

:36 - front scull

:50 - the reason for smaller… hold paddle for backstroke

1:35 - full stroke breaststroke

2:00 - single arm butterfly

Breaststroke - Front Scull - Brendan McHugh

<https://www.goswim.tv/lessons/1979-breaststroke-front-scull>

:10 - more aggressive

Snorkel

Some bounce will occur - start by teaching stable, advance to this

:18 - fast hands… let the body act somewhat naturally

Upper arm stationary… all movement from elbow down

:27 - Classic position - elbows in front of shoulders - close to surface - hands slightly in front of elbows

:38 - Wide to narrow - elbows high - only hands and forearms

1:13 - very controlled movement

2 Sculls and a Pull - Davo Stacianna

<https://www.goswim.tv/lessons/196-2-sculls-and-a-pull>

:12 - FLOW

:24 - the sculls set up the outsweep

Very little difference between scull and initiation of the pull

:40 - Eyes down on the sculls

Eyes down on the initiation of the breathing stroke - all the same

:57 - to keep the focus on the feel - no breath

Trailing Hands Sculling

<https://www.goswim.tv/lessons/1512-all-strokes-trailing-hands-sculling>

:19 - front scull

:31 - trailing scull - pitch the hands up

:45 - pitch the hands down to reverse directions

:55 - don’t pull - scull

1:09 - stability except for the hands and forearms

Bonus - Kevin Clements

<https://www.goswim.tv/lessons/1496-sculling-sit-scull>

Sit scull

Show from beginning - 

Head up

Sitting

Toes pointed

Shins flat and showing above water

2:06 - show abs

Change directions at wall

Kristian - 

<https://www.goswim.tv/lessons/2194-all-strokes-overhead-reverse-scull>

1:02 - fast


Aug 31, 2021 - Feel for the Water Zoom

**Monday** <https://www.goswim.tv/lessons/2994-head-lead-flutter-kick-on-your-back> From beginning - balance on your back :11 - using fins to shift the focus from the kick to balance :22 - sides of goggles close to touching the water :31 - kicking too hard - relax :40 - lay the head back - don’t tilt :46 - watch for splashy swimmers nearby :59 - understanding body dynamics - lungs light, hips heavy 1:06 - knees gently breaking the surface

**Tuesday** <https://www.goswim.tv/lessons/2995-head-lead-flutter-kick-with-rotation> From beginning - start with the head lead foundation :10 - rotate :17 - using fins again for relaxation :26 - keep the movements slow and controlled :34 - good side - not so good side :43 - uses hands on one side :50 - not using the hands on the other side :57 - a bit more out of balance on the left shoulder up - roll less 1:08 - rotate - pause and review - rotate 1:17 - stay comfortable 1:24 - more rotation on left shoulder up 1:28 - less rotation but better balance on right shoulder up 1:42 - degree of comfort not degree of rotation

**Wednesday** <https://www.goswim.tv/lessons/2996-hand-lead-kick-with-single-arm-extended> From beginning - Position 11 on your back :17 - great balance with arms extended Shoulder flexibility will determine position of the hands :20 - fingers touching the surface :28 - position the arms directly in front of the shoulders for back and free

**Thursday** <https://www.goswim.tv/lessons/2997-single-arm-back-kick> From beginning - starting in streamline OR position 11 :13 - allow one arm to fall to your side :17 - remaining flat :23 - single arm kick :29 - slightly rotate :41 - same body position as in all the previous drills :48 - eyes up palm up :58 - how much rotation can you get without pressing the lead hand 1:11 - hand is cutting sideways - still not using the hand for leverage 1:20 - still and stable

**Friday** <https://www.goswim.tv/lessons/2958-pull-buoy> :06 - Using the buoy for floatation :09 - still using the kick with the correct timing :19 - kick but limited - don’t be too afraid to let the legs be used :36 - Axis buoy has been updated to a single use item :44 - Core stability :48 and :49 - full rotation all the way from shoulders to ankles :55 - experiment in shallow water as it may be more difficult to stand up

**Saturday** <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :04 - full body float with buoy :09 - the ideal line :14 - his entire body is on the surface of the water :19 - once fully balanced any slight current can push the body :31 - Brad talks about loading the feet demands better core stability

**Sunday** <https://www.goswim.tv/lessons/2246-body-balance-snow-angel> From beginning - pull buoy with Finis band :04 - fully active arms :07 - hand slicing :14 - active arms with stabilized body - shoulder flexibility :20 - full body ON the surface of the water :24 - eyes looking directly up :36 - amazing stability all the way down to the feet :57 - stay in one place - connect the abs to hold the core in line

**BONUS** <https://www.goswim.tv/lessons/2934-stationary-front-float>

<https://www.goswim.tv/lessons/2983-3-point-pop-up>

<https://www.goswim.tv/lessons/2231-all-strokes-backyard-balance>

<https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> 1:00 <https://www.goswim.tv/lessons/3172-andi-position-11-balance>

<https://www.goswim.tv/lessons/2362-pull-buoy-stability-weights-raw-lesson-video>


Mar 29, 2022 - Finding Balance

Monday <https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate> Talk about slowing rate Talk about increasing rate 1:40 - first rate 1:57 - second rate 2:27 - reducing use of the legs 2:46 - point of diminishing return 3:06 - very high rate Learning to roll

Tuesday <https://www.goswim.tv/lessons/2840-freestyle-rate> Opposite from the last video - Constant rate - Water speed changes Find the stroke rate for 1:15 The first couple of swims you have to roll - The last couple of swims you have to power and clean the line 1:03 - 1:20 1:17 - 1:17 1:26 - 1:14 - More active kick 1:37 - 1:11 - 1:49 - TIRED!

Wednesday <https://www.goswim.tv/lessons/1578-freestyle-playing-with-surface-area> :22 - fists :30 - hands :36 - paddles Paddles Hands Fists Fists Hands Paddles Advanced - put a Tempo Trainer in

Thursday <https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke> Long term stroke changes :11 - Always carry a couple tempo trainers with you. :16 - Find the swimmer’s stroke rate when they’re just working out :35 - Give the swimmer the tempo trainer at the rate they’re currently swimming :41 - Give the swimmer the TT everyday :48 - for the 1st week - maintain the same rate :57 - each week - slow the stroke rate by .02 while maintaining the same intervals 1:22 - imagine this was done over the course of 2 months - that’s .16 slower stroke rate at the same intervals Don’t forget to also throw in some above rate swimming so practice race pace

Friday <https://www.goswim.tv/lessons/1878-wax-on-wax-off-set> From the beginning 9 @ 12.5 :16 - 10 @ 13.3 :31 - 11 @ 12.1 :47 - 12 @ 11.7 Swim easy 1:08 - 12 @ 11.3 - Reverse the process but maintain the final time 1:22 - 11 @ 11.7 1:36 - 10 @ 11.3 1:50 - 9 @ 11.5

Saturday <https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2> :11 - part 1 was making people aware of stroke counting Same number of strokes but descend the 50s :51 - 13-14 - @ 35 1:28 - 13-14 @ 34 2:00 - 13-14 @ 31 2:33 - 13-14 @ 29 Repeat 4 times

Sunday <https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s> :06 - 10 strokes :21 - 9 strokes :36 - 8 strokes :51 - Didn’t make it - Immediate awareness of where to start 1:09 - 11 strokes 1:22 - 10 strokes 1:37 - 9 strokes 1:51 - 8 strokes

Bonus: <https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate>


Apr 5, 2022 - Playing with Freestyle Stroke Rate

**Monday** <https://www.goswim.tv/lessons/298-back-balance> :12 - correct body balance - head back hips up :30 - hands at the sides, lean back until the water touches the sides of the goggles :41 - slight tilt - always thinking of the nostrils :57 - hips up - knees at the surface 1:11 - tilting the head back can drop the hips and expose the nostrils 1:21 - good balance can allow you to fix your goggles while still moving

**Tuesday** <https://www.goswim.tv/lessons/3265-front-to-back-rotational-balance> 1:43 - start in Position 11 1:52 - drop one arm and rotate all the way over to your back with the other arm extended Roll like a log 1:57 - bring the trailing arm up and across your body If the body is balanced, it will fall back over to face down Position 11 2:04 - repeat the the other side 4:07 - incorporating it into freestyle Rotating to a safe space

**Wednesday** <https://www.goswim.tv/lessons/3266-back-home-base-with-propulsion> 2:36 - freestyle to rotating to the back at 2:46 just as in the previous video 2:47 - drop the lead arm down to the side, now both arms down 2:49 - using a flutter kick, start sculling or pushing with the hands to maintain forward momentum while safer on your back 2:57 - after you’ve regained your breath (composure), roll back over to more strokes of freestyle 3:10 - in rhythm, roll to the back position with both hands back Scull and kick in a safe position 3:38 - slowed down

**Thursday** <https://www.goswim.tv/lessons/2771-rotating-to-air-on-both-sides> 1:54 - easy rotation MUST start with a balanced body Starting with low breaths like swimming in a pool 2:19 - additional rotation for open water breathing Same tempo - Same water speed 2:25 - rotate the head early for the additional turn 2:29 - both goggles out

**Friday** <https://www.goswim.tv/lessons/3314-open-water-breaststroke-sighting> 1:51 - swimming slow freestyle 1:56 - head up breaststroke sighting 2:01 - I must maintain the same speed in the EP, while you’ll be able to slow down in open water 2:08 - back to freestyle after you know exactly where you’re going 2:22 - can even talk to your friends in this position 3:40 - faster water 3:46 - dive under and escape the surface 3:47 - breaststroke under and then… 3:49 - explosive high breath 3:50 - down to the line 3:52 - 2nd high (the confirmation) sight 3:54 - back to line and transition back to freestyle 4:18 - repeat 5:22 - don’t even have to get the mouth up Old style breaststroke

**Saturday** <https://www.goswim.tv/lessons/906-step-7-combat-side-stroke> :27 - extended balance nose down :42 - you can use the lead arm to push up to air Then fall back down - pull and extend while still on your side :51 - push off in extended balance 1:04 - during breath - pull back with the lead hand and recover the trailing hand 1:10 - the hands should meet at the sternum 1:12 - when the hands come together, start drawing the legs 1:18 - initiate and scissor kick while pulling the hand back Watch how long the swimmer glides at this point 1:32 - a resistive position that’s about to become propulsive 1:51 - driving into the line Less is more - ride the line!

**Sunday** <https://www.goswim.tv/lessons/322-safety-first> :08 - swim with a partner :26 - in the ocean - swim near a guard :38 - watch for warning signs :45 - inspect the bottom for rocks shells or anything that can cut :51 - check the slope - how fast does it fall away :59 - plan your route 1:14 - if heading toward a buoy, are you going to the left or the right? 1:21 - practice buoy turns in your pool 1:25 - weigh down a ball 1:32 - in the beginning of your open water experience - stay close to the shore 1:50 - plan the beginning and end - look for landmarks to sight on 2:05 - have a guide and someone escorting the group in a kayak


Apr 12, 2022 - Open Water Safe Spaces Zoom

Monday <https://www.goswim.tv/lessons/3165-single-arm-butterfly> From beginning Build rhythm - Hand hits Hips pop Breathing to the side for more accurate orientation with full stroke Kick hand in Kick hand out :17 - slowing down and using fins :24 - extend the lead arm and drive it forward :39 - minimize leverage on the lead hand 1:02 - try to stay shallow and don’t dive too deep

Tuesday <https://www.goswim.tv/lessons/2348-single-arm-butterfly> From beginning Same as the previous video Kick hand in Kick hand out Hand hit Hips pop Breathe to the side :17 - drive lead hand forward :18 - land flat :20 - eyes slightly up :34 - feet follow the flow :52 - breathing every other stroke 1:14 - hands above chest - hips above chest Focus on precision in your drills

Wednesday <https://www.goswim.tv/lessons/165-drills-alternating-arms> :16 - 2 right :20 - breath to the right :22 - land flat into the transition :26 - 2 left :27 - breath to the left :29 - flat to transition :32 - 2 full stroke - breath on 2nd stroke :37 - back to single arm :51 - set the rhythm and maintain through all strokes

Thursday <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> From beginning - like last drill only 3 of each :13 - flat breakout :20 - flat transition :26 - transition to full :35 - breath to the side has the arms in a fly orientation :38 - hand hit hips pop :45 - teach young swimmers to maintain rhythm… :54 - Kelsi increases rhythm slightly

Friday <https://www.goswim.tv/lessons/2044-butterfly-single-arm-straight-arm> :13 - breath to the side - fly orientation :23 - hand hit hips pop :25 - kick hand in kick hand out :39 - enter with wrist flexed :41 - breath to the side :45 - feet flow with the body :52 - single arm free :59 - straight forward breath 1:08 - best image of the arms opposing 1:19 - land flat Hands higher than chest 1:22 - GoSwim Logo

Saturday <https://www.goswim.tv/lessons/192-karla-drill> :05 - one right - one left - three breast no breath :14 - right with breath :15 - left with breath :18 - 3 breast no breath :32 - focus on hips :37 - hips pop :39 - hips pop :41 - hips pop on breast :50 - hip pop :52 - hip pop :54 - hips slightly higher than the chest 1:03 - BIG recovery 1:05 - breaststroke hips

Sunday <https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo> :05 - one stroke fly one stroke breast :24 - flow the hips from fly to breast :32 - follow the rhythm of the body Watch the hips flow :52 - Staciana takes a breath on fly - but lets focus on Breathe on breast not on fly Try to maintain a similar rhythm on fly and breast Let the arms and legs flow with the body

<https://www.goswim.tv/lessons/2864-hip-life-iso-heel-drive> <https://www.goswim.tv/lessons/174-head-lead-flow>

Sandra - Please go over the timing of the kicks, the undulation and the arms. I am struggling with butterfly and breaststroke. Also any dry land exercises that we can do, would be much appreciated. I can’t get my arms out of the water.

Mulegwa - I have had a challenge teaching Butterfly especially to younger swimmers. They tend to wiggle and miss the bit and the kicks coordination. What’s the easiest way to tackle this?


Apr 26, 2022 - Butterfly Drills Zoom

**How and Why to Use a Snorkel for Sculling**

If you’re serious about improving your feel for the water, you need to scull. If you’re serious about sculling, you need to have a snorkel. Time to get serious!

**Monday**

<https://www.goswim.tv/lessons/1793-advanced-freestyle-swim-lesson-4-how-to-use-a-snorkel> 

From beginning - look at the stability of the head position

:20 - stability

:42 - take it slow

:55 - make it fit and comfortable

1:24 - sit on the side and start breathing

1:33 - standing on the bottom face in the water

1:47 - floating with 3 small breaths

1:53 - feet resting on the side and increase breathing to 10 seconds then increase time

2:05 - practice exhaling through the nose inhale w mouth

2:22 - some inhale and exhale through mouth only

2:29 - nose clips

2:47 - kick in head lead

3:00 - kick in hand lead

3:06 - easy swimming

3:16 - practice the purge

3:30 - without the snorkel on - practice the purge

3:38 - put on snorkel and go under

**Tuesday**

<https://www.goswim.tv/lessons/1489-breaststroke-front-scull-revisited>

Can use a snorkel for this

:11 - stability of body

:28 - high and stable elbows

:39 - high and stable elbows

:43 - slight hand pitch

1:01 - great body balance

1:07 - head and body pressed in - balance makes sculling more effective

1:22 - slight head up position

1:27 - doesn’t have to be slow and easy

1:34 - fast sculling

1:53 - slight kick for stability

2:30 - balance

2:51 - fast

3:06 - back scull

3:09 - sit scull

3:11 - overhead scull

**Wednesday**

<https://www.goswim.tv/lessons/2235-front-scull-hands-at-sides>

Can use a snorkel for this

From beginning - balance

Hands sweep out and snap to the finish

:22 - hands in a pushing back position - 

Flick the water slightly OUT 

:24 - hands slice back to the starting position

:32 - hands flick to the finish and then slice

:37 - hands pushing back

:57 - pushing slowly

1:06 - body balance - push and ride

1:14 - watch the body stability

1:24 - make it fast

1:30 - get a better feel for how fast he’s going

**Thursday**

<https://www.goswim.tv/lessons/1365-balance-sculling>

Can use a snorkel for this

From beginning - 

Front scull 

:04 - transition to human drill

:14 - streamline balance kick

:17 - hand play

:20 - dog dig

Playing with variations of feel

**Friday**

<https://www.goswim.tv/lessons/2262-forward-scull-on-your-stomach-arms-in-unison>

Can use a snorkel for this

From beginning

Front scull - stable body the whole way down

:16 - very big arm movement

:30 - eyes down more than Kevin - find your position

:45 - very big arm movement

:55 - slight pitch - not drastic

**Saturday**

<https://www.goswim.tv/lessons/2927-strapless-front-scull>

Can use a snorkel on this

2:08 - watch for the slight lift to keep the paddles on

2:16 - body and head stability

2:20 - wide connection to hands nearly touching

2:25 - at the corners - watch the position of the hands on the way back

2:29 - up for a breath and you can see a slight push down to keep the paddles on

2:33 - turning into a bit more breaststroke pull drill

2:45 - another breath and then back to sculling

3:20 - everything very stable - pull buoy helps

**Sunday**

<https://www.goswim.tv/lessons/1979-breaststroke-front-scull>

Can use a snorkel on this

:14 - using a bit more body movement

Pressing down on the outsweep and popping up on the insweep

:21 - adding a slight dolphin to the action

:25 - hands way in front

:28 - very fast corners

:33 - checking the position of the elbows

:38 - down to the out

:40 - up to the in

:58 - checking the position of the elbows

1:04 - you can see the full body involvement

1:14 - faster


Dashboard

Just Added

Recently Watched