“The faster you want to get to the other end, the less likely you are to achieve your goal.”  This comment from Glenn on a recent GoSwim Zoom got us thinking.  Come join us this week as we look at some of the SLOWEST ways to get to the other end that will give you some of the BIGGEST gains in your swimming.

 

**Monday**

**Free Drill: Building the Stroke**

This single-length progression teaches many facets of a great freestyle.  Thank you to the Greater Philadelphia Aquatic Club for the drill!

<https://www.goswim.tv/lessons/1980-freestyle-building-the-stroke>

**Tuesday**

**Free Drill: Building Core Balance**

We love this single-length progression for teaching balanced bodyline and core control.

<https://www.goswim.tv/lessons/2213-freestyle-building-core-balance>

**Wednesday**

**Free Drill:  Relax and Feel**

Take off your goggles, take a deep breath, close your eyes, and swim – feeling how the water feels against your skin.

<https://www.goswim.tv/lessons/1906-freestyle-relax-and-feel>

**Thursday**

**Free Drill: Resistance Catch Training**

Here’s some fun you can have with a stretch cord and a Tempo Trainer – and you’ll might NEVER get to the other end!

<https://www.goswim.tv/lessons/1149-freestyle-resistance-catch-training>

**Friday**

**Bruno Fratus: Dog Dig**

Here’s the super-slow drill used by one of the world’s fastest freestylers to find his speed.

<https://www.goswim.tv/lessons/2430-dog-dig>

**Saturday**

**Bruno Fratus:  Dive Glide**

In a hurry to get to the other end?  Start with this start drill.

<https://www.goswim.tv/lessons/2215-preview-dive-glide>

 

**Sunday**

**All Strokes:  Strapless Paddles**

Sculling, especially with strapless paddles, employs slow, precise repetition to build the foundations of speed.

<https://www.goswim.tv/lessons/969-all-strokes-strapless-sculling>

\*\*BONUS  \*\*

**Kim Vandenberg: Sculling**

<https://www.goswim.tv/lessons/1524-all-strokes-sculling-variation>


Nov 11, 2025 - Slower Before Faster

**Teaching Backstroke and Freestyle Together**

 

Where to look.  How to hold the head.  How to initiate the catch.  Join us this week as we explore the similarities between back and free, and how teaching both strokes together can enhance learning and help swimmers “get it.”

 

**Monday**

**Better Backstroke Concepts:  Where to Look – Backstroke**

To get the hips riding high and to avoid getting water up the nose, try lying back with the eyes looking up and slightly back – as if looking at the ceiling or sky above where your feet are.  

<https://www.goswim.tv/lessons/3046-where-to-look>

**Tuesday**

**Freestyle Drill: Freestyle – Head Position**

Great head position in freestyle has just a bit of the back of the head showing above the surface, with the eyes looking just a bit ahead of you.

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

**Wednesday**

**Better Backstroke Concepts:  Cup on Forehead – Backstroke**

World’s best drill for developing a steady, stable head in backstroke – and for helping swimmers find the ideal positioning of head, neck and eyes.

<https://www.goswim.tv/lessons/3047-cup-on-forehead>

**Thursday**

**Haufler Freestyle:  Advanced Freestyle #8: Correct Head Position While Breathing**

Avoiding excess head movement is just as important in freestyle as in backstroke.  Teaching guru Steve Haufler uses a Styrofoam head and a pencil to create a memorable teaching visual.

<https://www.goswim.tv/lessons/1805-advanced-freestyle-swim-lesson-8-correct-head-position-while-breathing>

**Friday**

**Better Backstroke Concepts:  Kick on Back with Goggles Under Water**

This drill takes core control, and takes the skill of a steady head to a new level.

<https://www.goswim.tv/lessons/3048-kick-on-back-with-goggles-underwater>

**Saturday**

**Better Backstroke Concepts: Backstroke Scull**

This drill helps swimmers isolate the small, simple movement of the hand and forearm that initiates the backstroke catch.  

<https://www.goswim.tv/lessons/3049-backstroke-scull>

**Sunday**

**Better Backstroke Concepts:  Freestyle Scull for Backstroke**

Teach this sculling drill at the same time as Saturday’s Backstroke Scull.  Start to think of backstroke as being freestyle on your back; the two pulls are very similar!

<https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke>


Nov 18, 2025 - Teaching Back and Free Together

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. 4, 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.


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